Backblasts

Date: 2025-04-23
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: RA, Groundskeeper, Baguette, Low key
FNGs: None
COUNT: 5
WARMUP:
SSH
Windmill
Imperial walker squat
Calf stretch
Merkin
WMH
Stretch what you need

THE THANG:
200’s – cumulatively accrue 200 of each exercise

curls
overhead press
skull crusher
Taint scraper
Bent over rows

PKs

First pax takes a PK on one of 3 goals: small far away, med closer, large closest

Small make: 1 burpee + ½ field
Small miss: suicides + 10 burpees + full field mosey

Medium make: 5 burpees + ½ field mosey
Medium miss: 15 burpees + full field

Large make: 10 burpees + ½ field
Large miss: 20 burpees + full field

MARY:
30 LBCs
30 Spider-Man’s
20 LBC
20 Spider-Man
10 LBC
10 spider-man

ANNOUNCEMENTS: convergence coming up, encourage all pax to make an effort to post

COT: try to find the silver lining in things. Not easy, but often times good can be found even in the most challenging situations.

Tags: potomac-rising, RA, Groundskeeper, Baguette, Low key

Date: 2025-04-23
AO: thepatriot
Q: Wedding Singer
PAX: Walker, Memento, Fiddler, Periscope, bogey, Booking, citrus, Legacy, Piano Man, Rim Fire, Boardwalk, Enron, Big Short, Strange Brew, SAAS, CableGuy, Lazlo, Ice Tea, Lucius, Shake ‘n’ Bake, Tea Party, Coconuts, sticks, Prestige FNGs: None
COUNT: 25
WARMUP:
SSH, Imperial Walkers, Hillbillies, Michael Phelps, Itty Bitty Arm Circles, Cherry Pickers, WMH, Downward Dog, Worlds Greatest Stretch

THE THANG:
Mosey to front of Yorktown
10x Step Ups IC
10x Derkins
10x Step Ups IC
10x Dips
10x Step Ups IC
10x Derkins

Partner up

Mosey to Stumbling Stones

Mosey to Hill on Harrison
5 rounds of partner hill repeats with Merkins, Squats, Shoulder Tap, Lunges, Mountain Climber.

Mosey to Field

MARY:
LBC, Freddy Mercury, Side Plank Leg Lifts, Bird Dog, Dirty Dog, Donkey Kick, Superman, Flutter. Closing stretch

ANNOUNCEMENTS:
Happy hour on Thursday. Q School on Friday. announcements

COT:
Thanks for taking that “field trip” to the Stumbling Stones at Harrison & Little Falls. This small memorial right in our neighborhood serves as reminder and a lesson about enslaved workers who lived in Arlington before us. There’s always more valuable history to learn, and sometimes it’s uncomfortable.

Tags: thepatriot, Walker, Memento, Fiddler, Periscope, bogey, Booking, citrus, Legacy, Piano Man, Rim Fire, Boardwalk, Enron, Big Short, Strange Brew, SAAS, CableGuy, Lazlo, Ice Tea, Lucius, Shake ‘n’ Bake, Tea Party, Coconuts, sticks, Prestige

Date: 2025-04-23
AO: ignite
Q: Goldfish
PAX: Pepco, Fitz-Hume, Gherkin, Gandalf, Flat Tire
FNGs: None
COUNT: 6
WARMUP:
The usual – SSH, IW, HB, IBAC, etc, etc, then mosey to nice parking lot

THE THANG:
Pax Poker –
Split into teams of two people each and place deck at other end of parking lot.

Each group sends one member out to retrieve a card. The mode of travel varies (bear crawls, walking lunges, backwards run). The PAX who are not retrieving cards are doing stationary exercises.

Once each group has 5 cards, each group looks at their hand. The group can decide to fold and do 10 burpees or play. If you play and lose, you do 15 burpees. If you play and win you do no burpees and get to shuffle the cards for the next round. The cards are returned to the pile, shuffled and then we start again.

Hand 1
Bear crawl to cards, plank while waiting
-do exercises on winning hand
-do burpees while shuffling cards

Hand 2
Walking lunge to cards, hold Al Gore while waiting
-do exercises on winning hand
-do burpees while shuffling cards

Hand 3
Backwards run, WWII while waiting
-do exercises on winning hand
-do burpees while shuffling cards

MARY: out of time
ANNOUNCEMENTS: lots of events – HH tomorrow at Dominion in Falls Church, 3F event Saturday (contact Legacy), Murph 5/26, Boneathon 5/31, Convergance 6/7

COT:
With Pope Francis passing earlier this week, wanted to share something I read this week from his writings (https://www.vatican.va/content/francesco/en/encyclicals/documents/20241024-enciclica-dilexit-nos.html?utm_source=substack&utm_medium=email) that I think is universal for all of us:

‘If we devalue the heart, we also devalue what it means to speak from the heart, to act with the heart, to cultivate and heal the heart. If we fail to appreciate the specificity of the heart, we miss the messages that the mind alone cannot communicate; we miss out on the richness of our encounters with others; we miss out on poetry. We also lose track of history and our own past, since our real personal history is built with the heart. At the end of our lives, that alone will matter.’

Tags: ignite, Pepco, Fitz-Hume, Gherkin, Gandalf, Flat Tire

Date: 2025-04-23
AO: theaerie
Q: Rocketman
PAX: Lonestar, Trifecta, SALVATORE FALZONE
FNGs: None
COUNT: 4
WARMUP:

– SSH
– Mtn Climbers
– Don Quixotes
– Cherry Pickers

THE THANG:

4 stations.

Exercises:

1. Power clean x8
2. Overhead press x8
3. Lunge IC x16
4. Ground to shoulder x8

Movements (changes every cycle)

1. Back carry
2. Zercher carry
3. Bear hug
4. Clean ‘n’ toss.

Repeat until time!

MARY:

Plank + stretches mixed into Announcements.

ANNOUNCEMENTS:

– Murph and Convergence coming up end of May/beginning of June! – MNR: timed 12 miler April 26th

COT:

But whatever were gains to me I now consider loss for the sake of Christ. 8 What is more, I consider everything a loss because of the surpassing worth of knowing Christ Jesus my Lord, for whose sake I have lost all things. I consider them garbage, that I may gain Christ 9 and be found in him, not having a righteousness of my own that comes from the law, but that which is through faith in[a] Christ—the righteousness that comes from God on the basis of faith.

Phil 3:7-8

So easy to seek success in this world (see the first verses of this chapter for Paul’s worldy success). But when our identity is built into something in which we fail, something which isn’t perfect, then we’re going to be let down. We’re going to be wrongly upset. We’re going to fail in our identity.

Jesus gives us His righteousness, His identity, so that we can survive difficulty, failure, and hardship. Not because of us, but because of Him.

Tags: theaerie, Lonestar, Trifecta, SALVATORE FALZONE

Date: 2025-04-23
AO: ao-the-bullpen
Q: Crystal
PAX: Peloton
FNGs: None
COUNT: 2
WARMUP:
SSH
Beer picker
Willie mays hays
Jog around the fields
Backwards walk
THE THANG:
15 curls
15 ohp
15 murkin
15 goblet squat
15 hull scrapers
Lunge walk, rifle carry, coupon carry repeat till home
15 American hammers
15 burpees
Lunge walk 15 ssh
Walk lunge
Bear crawls 15 squats
Crawl bears
15 hammers
MARY:
ANNOUNCEMENTS: follow slack
COT: be careful of expectations, they are preconceived resentments.

Tags: ao-the-bullpen, Peloton