Backblasts

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potomac-rising Fascist Planter

Date: 2025-05-02
AO: potomac-rising
Q: Baguette
PAX: Promoter, RA, FIFA (F3 The Capital), Groundskeeper
FNGs: None
COUNT: 5
WARMUP:
• Side Straddle Hop (SSH) x 25 IC
• Mountain Climbers x 25 IC
• Arm Circles 25 IC FWD & BWD
• Michael Phelps x 25 IC
• Wille Mayes Hayes OYO
THE THANG:
• Mobility: ankle –> knee to wall with coupon on knee 3 way 15 IC • Strength x3:
• Elevated foot holding coupon guy heel raise x15 IC Each Leg • Controlled Step down x10 IC Each Leg
• Inclined calf raise 4s eccentric x12 each leg
• Mosey the school
MARY:
• Halfway penguins x 20 IC
• American hammers x20 IC
• Outlaws x 15 IC
• LBCs x 20 IC
• Dying Cockroach x 20 IC
• Little Mermaid x 10 each side IC
ANNOUNCEMENTS:
COT: “Real eyes, realize real lies.”

Tags: potomac-rising, Promoter, RA, FIFA (F3 The Capital), Groundskeeper

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hoya-paxa Mild head spinning

Date: 2025-05-08
AO: hoya-paxa
Q: Hobbyhorse
PAX: Trademark, Daaa Auditor, Legacy, Tabasco
FNGs: None
COUNT: 5
WARMUP: ssh, iw, hb, wind, wmh, rve, Phelps, burpee, dd
THE THANG: jog to exorcist stairs. Exercise along the way. 4 rounds up and down stairs. Exercise. Get lost. Get back to start MARY: lbc, flutter
ANNOUNCEMENTS: convergence, murph, bone.
COT: try to see through to the other side of challenges.

Tags: hoya-paxa, Trademark, Daaa Auditor, Legacy, Tabasco

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thefarm With a twist of Thai

Date: 2025-05-08
AO: thefarm
Q: Pad Thai
PAX: Squatter, Trilogy
FNGs: None
COUNT: 3
____…With a twist

WARMUP:

Please modify as needed and keep moving. If form is breaking down, modify. If you may faint or get sick, pause exercise.

Elephant walkers
– Bending over halfway
– One knee bent the other straight
– Switch: bend other knee and straighten the other

Michael phelps

Imperial walkers(?) w/ a twist(?)
– Cross elbows and knees

Beet-pick-the-clock
Beet pickers w/ a twist (30)
– In cadence
– Starting at 12pm
– Then twist towards 10
– Then towards 2
– Clap | One completed | Repeat

Arm circles : in cadence, starting positions. Exercise. 1–2-3 “[count]” – x 12 small (transition: “make them bigger” )
– x 12 big

Willy mays hayes w/ a twist
– In cadence, alternating sides
– Add a twist in the direction we are going

Side straddle hops – 30

THE THANG:

Workout
Please modify as necessary

First section – Tabata 4x
T-claps w/ a twist
– Up is normal
– Down: Twist arm until palm faces down

Skaters
– Swing back leg across

Forward lunge with a twist

Mosey across the field and back
– Twist: Everyone turns around and heads back based on when the person in front of them turns back

Round 2 – Tabata 3x

Carolina Dry Docks

WW2s

Merkins

American hammers

MARY: Recommend stretches, request from group.
Ideas:

– Greatest stretch in the world:Forward lunges and over head stretch of opposite arm – Thread the needle
– Squatter: Figure 4s

ANNOUNCEMENTS:

COT: Circle of Trust
1. Count-a-rama –
2. Name-o-rama
3. Announcements:
Q Monday:
Q Wednesday: Pad Thai
Q Friday: Lumbergh

Circle of Trust/W.O.W.

Someone wiser than I put this point together but I find its implications profound and life-altering—At the end of all of our lives, when we stand before the Loving and Just Heavenly Father, we will have ultimately one of two responses that will also be reflective of our hearts here on earth. 1. My will be done
2. THY/Your Will be done.

And based on our choice of the two above will also determine our eternal existence. We choose. What has your life today chosen?

End in prayer of the moment

Tags: thefarm, Squatter, Trilogy