Backblasts

Date: 2025-01-15
AO: potomac-rising
Q: Tiger Lilly
PAX: FIFA (F3 The Capital), Baguette, Groundskeeper, RA, ShamWow, Sherpa, Tiger Lilly, William Savage, Tom Pollak, Clinic FNGs: None
COUNT: 10
Warm-Up:
• tel:64-30-20-10 SSH (We sustained SSH until Buckeye parked, and then joined us for at least one) • tel:20-15-10-5 BBSU

• 10 Windmills
• 10 Imperial Walkers

The Thang:
Round 1: EMOM (4 times through each movement with a 1 min rest between movements) 1 15 Merican
2 15 Dips
3 10 Burpees

Round 2: EMOM (4 times through each movement with a 1 min rest between movements) 1 25 Squats
2 20 Step Ups
3 20 Lunges (10 per side)

Mary:
1 30-20-10 American Hammer
2 30-20-10 Freddie Mercury

Tags: potomac-rising, FIFA (F3 The Capital), Baguette, Groundskeeper, RA, ShamWow, Sherpa, Tiger Lilly, William Savage, Tom Pollak, Clinic

Date: 2025-01-16
AO: olympus
Q: Pop Fly
PAX: Rambler, Ashe, Nano, Hightower, Peanuts, Obadiah, Sunny, Blue Steel, NOAA, Monte Karlo, Dial-up, K-Pop, Pop Fly FNGs: None
COUNT: 13
WARMUP: Mosey Lap, Proper Stretching
THE THANG:
30 minute EMOM
3 blockees, then spend the rest of the minute doing:
Rounds 1-5: Air press
Rounds 6-10: Squats
Rounds 11-15: Sit Ups
Rounds 16-20: Calf Raises
Rounds 21-25: Curls
Rounds 26-30: Cherry Pickers / Willie Mays Hays
MARY: No Time
ANNOUNCEMENTS: AMBAB, ARC, Other Stuff
COT: Q relayed the recent conversation with his son who is getting ready to pick classes for HS and how limiting options today because it’s easy might cause us more work later on. Skipping on something today usually doesn’t make things easier on us later.

Tags: olympus, Rambler, Ashe, Nano, Hightower, Peanuts, Obadiah, Sunny, Blue Steel, NOAA, Monte Karlo, Dial-up, K-Pop, Pop Fly

Date: 2025-01-15
AO: compound
Q: Obadiah
PAX: Peanuts, citrus, Doodles, Popeyes, SteakUms, Sunny, Battleship, Skidoos, Hightower, Poe, Roddick, Yardbird FNGs: None
COUNT: 13

WARMUP: ssh, arm circles, Moroccan night clubs, hillbillies, star jumps, cherry pickers, WMHs, WGS, 10 burpees THE THANG:
After warmups, Pax found shelter and 10 more burpees from the 3 degree temps.

Partner up:
A) run garage lap
B) broad jumps
2 rounds

A) run lap
B) lunge walk
3 rounds
10 Burpees

A) run lap
B) 10 Mike Tyson’s and 10 squat jumps
2 rounds
10 Burpees

A) run lap
B) walk sit
2 rounds
10 burpees

MARY:
ANNOUNCEMENTS:
COT: Burke resident Michael Robert Patrick leaves behind a wife, two girls and a son. Michael had prioritized F1 in his life but a deficit of F2 and F3 sadly remained. Call a buddy and check in with him.

https://www.simplicitycfs.com/obituaries/Michael-Robert-Patrick?obId=34263801

Tags: compound, Peanuts, citrus, Doodles, Popeyes, SteakUms, Sunny, Battleship, Skidoos, Hightower, Poe, Roddick, Yardbird

Date: 2025-01-15
AO: thefarm
Q: Firehead
PAX: Matthew – Running Man, F-No, Squatter
FNGs: None
COUNT: 4
WARMUP:

Arm Circles
Don Quixotes
Willie May Hayes
Beet Pickers

THE THANG:
Escalator:
Due to ice and snow did the following exercises starting with first and adding new exercise each round. We did mosey on the walkway where there was no ice/snow between each round.

Burpees x 5
Dips x 10
Merkins x 15
Squats x 20
Shoulder taps x 25
SSH x 30
Reverse Lunges x 35

MARY:
Flutter kicks, X-Factors, LBCs, Side Crunches

ANNOUNCEMENTS:
F-No Q on Friday

COT:
Aside from having the physical and mental endurance, successful Navy seal candidate show the ability to reach out to help the others in the process. As we help others, they will be willing and ready to help and support us in our time of need.

Tags: thefarm, Matthew – Running Man, F-No, Squatter

Date: 2025-01-15
AO: thepatriot
Q: CableGuy
PAX: Boardwalk, Strange Brew, Shake ‘n’ Bake, Wedding Singer, Rim Fire, Trademark, Lazlo, Booking, SAAS, Big Short FNGs: None
COUNT: 11
WARMUP: SSH, IW, HB, CP, WMH, AC
THE THANG: Escalation!
10 x Burpee, then a lap
10 x Burpee, 10 x Merkin, then a lap.
10 x Burpee, 10 x Merkin, 15 x Coupon Curl, then a lap
10 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, then a lap
10 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, then a lap
10 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, then a lap
10 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, 35 x BWS, then a lap
10 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, 35 x BWS, 40 x SSH IC 20 EC Burpees to get to 100. And we ran 2.5 miles.
MARY: No time
ANNOUNCEMENTS: AMBAB; Abominable Ruck Challenge.
COT: Filling gaps in your most important relationships. My challenge is making sure I’m current, relevant and vital with my spouse as we turn the corner toward empty nesting. The thought that it’s only going to be the two of you is sobering and is a big transition. Make sure you know that other person in the house – work on the relationship, invest in it.

Tags: thepatriot, Boardwalk, Strange Brew, Shake ‘n’ Bake, Wedding Singer, Rim Fire, Trademark, Lazlo, Booking, SAAS, Big Short