Backblasts

Date: 2025-01-10
AO: ao-the-bullpen
Q: Peloton
PAX: Trolley, Peloton
FNGs: None
COUNT: 2
WARMUP:
– 5:1 Motivators
– LBAC forward
– LBAC backwards
– Willy Mays Hayes
– 5:1 Motivators

THE THANG:
Four stations – mosey between
– Station 1 – 20 squats
– Station 2 – 5 Burpees
– Station 3 – 20 Squat Jumps
– Station 4 – 5 Contra Burpees
Repeat until Mary

YHC appreciates Trolley completing every aspect of the workout while I was forced to modify greatly starting on the first round. Over a year ago I had a heart issue, that came up again this morning. Trolley did the beatdown and stuck around a while after while things got back to normal. Thank you!!

MARY:
– Boata and Canoes
– 6 to 90s
– Stretch OYO

ANNOUNCEMENTS: wreath pickup is tomorrow at Arlington (wreathsout_arlington).

COT: listen to your body. I was reminded of this again this morning. Would rather modify and miss out on part of a beatdown then miss out on the next 40 years.

Also had a wonderful theological/church specific discussion that carried through the COT and past for at least 15 minutes.

Tags: ao-the-bullpen, Trolley, Peloton

Date: 2025-01-10
AO: terrapin-station
Q: 2 percent
PAX: Robo, Enron, Old Bay, Booking, AI, Kodak, meister, Popeye, bogey, Legacy, Goldfish, CableGuy, Shake ‘n’ Bake FNGs: None
COUNT: 14
WARMUP: SSH; Imperial Walkers; Hill Billy’s; Moroccan Night Clubs; Itty Bitty Arm Circles; Don Quixotes; Willie Mays Hays; Michael Phelps; Downward Dog; World’s Greatest Stretch.

THE THANG: Attempted the impossible 12-1 motivator. QIC failed miserably somewhere around number 8ish and promptly quit. Move to the wall for some Dirty Hookups (something more within his wheelhouse b/c it involves simpler math and…other stuff)

PAX grabbed their coupons and mosey’d to the snowy tundra for the not yet famous version of 11’s: N.A.B.A.B.B.A.B.A.B – Not All Burpees Are Blockees But All Blockees Are Burpees (You are welcome, January Monthly Challenge Participants)

MARY: Flutter Kicks, Box Cutters, J-Lo’s, Nolan Ryan’s

ANNOUNCEMENTS: AMBAB coming soon, Abdominal Ruck Challenge- March, Prayers for Groundhog as he recovers from hip surgery, prayers for Bone who recently lost a close family friend, prayers for anyone and everyone affected by the wildfires in CA

COT: After many failed New Year’s resolutions, QIC has chosen to play the long game with a specific set of challenges/goals to work towards throughout 2025.

Tags: terrapin-station, Robo, Enron, Old Bay, Booking, AI, Kodak, meister, Popeye, bogey, Legacy, Goldfish, CableGuy, Shake ‘n’ Bake

Date: 2025-01-10
AO: thefarm
Q: Squatter
PAX: Infinity, Firehead, Matthew – Running Man, Pad Thai
FNGs: None
COUNT: 5
WARMUP:
SSHs IC
Michael Phelps IC
Don Quijotes
Willy Mays Hayes IC
Mosey

THE THANG:
Merkins
Reverse Lunges
Mountain Climbers IC
Rockettes IC

Mosey

Derkins
Dips
Step Ups
Erkins

Mosey

Squats
Peter Parkers IC
Forward Lunges
Calf raises

MARY:
Freddy Mercury IC
Flutter Kicks IC
LBCs (Little Baby Crunches) IC
Glute Bridges
Rope Climbers

ANNOUNCEMENTS:
Wreath pickup tomorrow, meet at 8AM at Pentagon South Lot
Matthew – Running Man has Q on Monday

COT:
Reflecting on the strength of my mother-in-law in her fight against stage 4 cancer. We celebrate 6 years of her remission and thankful for every day we get to spend with her.

Tags: thefarm, Infinity, Firehead, Matthew – Running Man, Pad Thai

Date: 2025-01-10
AO: potomac-rising
Q: RA
PAX: Bachelor, Baguette, Cialis (F3 the Capital), FIFA (F3 The Capital), Sherpa, Promoter FNGs: None
COUNT: 7
WARMUP:
20 Side straddle hops IC
10 Imperial walkers IC
10 Merkins IC
10 Lateral step with arm swings IC
20 Mountain climbers IC
Mosey

THE THANG:
Between each exercise, boxer shuffle
10 Diamond Merkins SC
10 Wide Merkins SC
10 Merkins SC
Mosey
10 Downward dog press SC
15 Tricep dips SC
10 Elevated Hand-reversed Merkin (Bicep-oriented pushup on the wall) SC 10 Supine pushups (no hitting the ground) SC
60s Superman hold IC
Mosey

Repeat it all

MARY:
20 American Hammers (4-count) IC
20 LBCs IC
20 Freddy Mercuries IC
Plank burnout

COT:
Change and improvement starts with admitting there’s something broken about ourselves. Shared about how I’ve needed to do that in the past and encouraged PAX to humbly do that now, going into a new year.

Tags: potomac-rising, Bachelor, Baguette, Cialis (F3 the Capital), FIFA (F3 The Capital), Sherpa, Promoter

Date: 2025-01-10
AO: sparta
Q: Rambler
PAX: Pop Fly, K-Pop, Peanuts, Sunny, Doodles, Obadiah, Ashe
FNGs: None
COUNT: 8
WARMUP: ssh, WMH, cp, DD, leg pumps, wgs
THE THANG: ramblers dice games
MARY: LBC, flutters
ANNOUNCEMENTS. Wreaths, arc
COT: meditation as a discipline. A try to find a way to grab 5 minutes a day just to be present in yourself- just focus on the moment. Tremendous benefits with this discipline including increased brain efficiency, ability to handle negative thoughts, improved mood, and focus.

Tags: sparta, Pop Fly, K-Pop, Peanuts, Sunny, Doodles, Obadiah, Ashe