Backblasts

Date: 2025-02-05
AO: ignite
Q: Goldfish
PAX: Legacy, Popeye, Fitz-Hume, 2 percent, Kodak, meister, Flat Tire, Pepco FNGs: None
COUNT: 9
WARMUP:
SSH x20
5 burpees for 2 percent
IW x10
Hillbilly x10
Arm Circles (and reverse) x10
Don quixote x10
Cherry picker x10
Willie May Hays x10
Down Dog OYO
Worlds greatest stretch R/L

THE THANG:
Mosey to nicer parking lot and circle up for classic F3 deck of cards.

Go around the circle, draw the top card, then do that exercise according to the following rules: Number cards x10
Royals x25
Aces x100

We got through 2 full rounds plus a few more

MARY:
LBCs x50

ANNOUNCEMENTS:
Future service opportunities at Columbia Baptist
Super bowl squares fundraiser
hoya-paxa toy drive, check that channel for more information

COT:
Find ways to make a tangible difference in your community when it seems like we have no control over the bigger picture.

Tags: ignite, Legacy, Popeye, Fitz-Hume, 2 percent, Kodak, meister, Flat Tire, Pepco

Date: 2025-02-05
AO: theaerie
Q: Lonestar
PAX: Trifecta, Stewie
FNGs: None
COUNT: 3
WARMUP:
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
3 rotations
Mosey to middle of football field
5-10-20
5 burpees – 10 merkins – 20 squats

Mosey to wall
30 second “Balls to wall” followed by 10 jump squats

Mosey to goal line
Walking curls 25 yds
Walking skull crushers 25 yds
Walking presses 25 yd

MARY:
ANNOUNCEMENTS:
COT: live with integrity!!!

Tags: theaerie, Trifecta, Stewie

Date: 2025-02-05
AO: horizon-ao
Q: Disco
PAX: Kodiak, vplaxico, Classified, SPINAL TAP
FNGs: None
COUNT: 5
WARMUP: SSH, Moroccan NC, Abe Vigoda, WMH/CP, D Dog/WGS/Up Dog/Child’s Pose. Primate Humpers (Spider/Chimp/Gorilla) THE THANG: Parking Lot: Coc. Bear Crawl
Liz Warren, Webbicides (w star jumps), Triple pump squats
Wall: step-ups, Mike Tysons, Bulgarian split squats, Aussie merkins. Repeat. Liz Warren, Primate Humpers
MARY: Xs and Os, plank jacks, FMercury, penguins. Shoulder taps, Mtn climbers, bird dogs, Earl Fonda ANNOUNCEMENTS: ARC March 1
COT: Stop and listen.

Tags: horizon-ao, Kodiak, vplaxico, Classified, SPINAL TAP

Date: 2025-02-05
AO: potomac-rising
Q: RA
PAX: Tom Pollak, Promoter, FIFA (F3 The Capital), ShamWow, Groundskeeper, Bachelor FNGs: None
COUNT: 7
WARMUP:
Side straddle hops (Jumping jacks) – 25 IC
Imperial Walkers – 20 IC
Windmills – 10 IC
Willy Mays Hays (Side Lunges) – 10 IC

THE THANG:
Part 1: Partner up, one does exercise with coupons while other does lunges across the basketball court. After both have lunged, move to next exercise. Exercise 1: curl
Exercise 2: overhead press
Exercise 3: skull crusher
Exercise 4: bent-over rows

Part 2: Partner up, one does exercise while other does farmer carry with 2 coupons across 2 courts. After both have carried, next exercise. Exercise 1: burpee
Exercise 2: pushup
Exercise 3: supine pushup

MARY:
Freddy Mercuries – 20 IC
Flutter Kicks, 10 low/10 high IC
American Hammers – IC
LBCs – IC
Pushup and plank burnout

ANNOUNCEMENTS:
Superbowl squares
Thursday’s workout at Georgetown

COT:
Suffering we all experience and talk about, it gets us talking, like that DCA crash. CS Lewis said, “God whispers to us in our pleasures, speaks in our conscience, but shouts in our pain: it is His megaphone to rouse a deaf world.” We comfort each other, that’s good and Jesus was a pro at that (see https://www.esv.org/John+11/). But he also said 1) God’s glory would be shown in suffering (see John https://www.esv.org/John+9/) and 2) that it’s a call for us to get right with God (see Luke https://www.esv.org/Luke+13/). This actually solves the problem, and that solution is available to everyone. That’s what gives me hope despite suffering.

Tags: potomac-rising, Tom Pollak, Promoter, FIFA (F3 The Capital), ShamWow, Groundskeeper, Bachelor

Date: 2025-02-05
AO: thepatriot
Q: Boardwalk
PAX: Strange Brew, Lazlo, Big Short, CableGuy, Booking, Ice Tea, bogey, Enron, Lucius, Rim Fire, Shake ‘n’ Bake FNGs: None
COUNT: 12
WARMUP: SSH, CP, SSH, MP, SSH, DD, SSH, CK

THE THANG:

Tabata set:

2 X through below set rotating between jump rope and exercise every 45 sec:

-Jump Rope (50) / Overhead Press (25)
-Jump Rope (50) / Curl (25)
-Jump Rope (50) / Row (25)
-Jump Rope (50) / Rifle Carry (Duration)
-Jump Rope (50) / WWII (25)
-Jump Rope (50) / V-up (25)
-Jump Rope (50) / Penguin Crunch (25)
-Jump Rope (50) / Plank (Duration)

Fellowship lap

MARY: WM, DD, CK

ANNOUNCEMENTS: Super Bowl squares; ARC; toy drive pick up at thepatriot next Wednesday

COT: These are confusing and anxious times for many in civil service. Reach out to those you know and be a resource or lend an ear.

Tags: thepatriot, Strange Brew, Lazlo, Big Short, CableGuy, Booking, Ice Tea, bogey, Enron, Lucius, Rim Fire, Shake ‘n’ Bake