Backblasts

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acropolis 11’s to close out 2024

Date: 2024-12-30
AO: acropolis
Q: Hightower
PAX: Pop Fly, Peanuts, Doodles, Obadiah, Atlas, NOAA, DR PAX Munchie from San Diego FNGs: None
COUNT: 8
WARMUP:
High knee skips 100 yards
Butt kickers 100 yards
Karaoke 100 yards
High knee skips 100 yards
Followed by lots of stretching

THE THANG:
11’s
Merkins vs Burpees
Stage 1: across bleachers for 3 rounds
Stage 2: 50 yard bear crawl, 1 round
Stage 3: 40 yard run forward & reverse, then 30 yards Followed run forward & reverse

MARY:
Ring of Fire, each PAX lead own core.

ANNOUNCEMENTS:
Jan 11 National Cemetery cleanup wreaths

COT:
2025 goals, challenges or New Year Resolution. Whatever you need to do to set new challenge for next year. Do it with a partner, or group. Hold some accountability. Most new year resolutions are quit after the 3week in January. Don’t let that happen to you.

Tags: acropolis, Pop Fly, Peanuts, Doodles, Obadiah, Atlas, NOAA, DR PAX Munchie from San Diego

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horizon-ao Its all personal

Date: 2024-12-30
AO: horizon-ao
Q: Magoo
PAX: Attache’, Old Bay, 3 mile
FNGs: None
COUNT: 4
WARMUP: Assorted stretches focusing on the lower back
THE THANG: 2.5 mile neighborhood mosey with merkins and squats MARY: 50 flutter kicks, superman, stretches, balance ABCs
ANNOUNCEMENTS: Wednesday TBD. Stay tuned.
COT: It was a dark morning. Thanks for being there.

Tags: horizon-ao, Attache’, Old Bay, 3 mile

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thefarm 11’s with Derkins, Bonnie Blairs, & Jack Webbs

Date: 2024-12-30
AO: thefarm
Q: Infinity
PAX: Pad Thai, Matthew – Running Man
FNGs: None
COUNT: 3
Warm up: SSHs, Don Quixotes, Beet Pickers, WMHs, Michael Phelps, LBACs, and Mosey around triangle.

The Thang:
11’s: Complete 1 and 10, then 2 and 9, etc reps of the following, short mosey in between: – Derkins IC and Jump Ups
– Bonnie Blairs (1-2 count) and Jump Squats (single count
– Jack Webb’s: 5 to 10 to 5 reps of Merkins (single count) and Raise the Roof (IC), increasing (or decreasing) by one rep each round)

Mary: ”Bring Sally Up” with V-ups

Announcements:
– Workout Wednesday at 0700, 14th anniversary of F3
– F-No Q Friday at 0530

CoT: Develop and cultivate an athlete’s mindset. Athlete’s eat and train, they don’t diet and exercise. Athletes focus on improving their performance, not just burning calories or losing weight. If you show up to F3 regularly, you should consider yourself an athlete. No go out an do it.

Tags: thefarm, Pad Thai, Matthew – Running Man

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mother-ruck-ing Cloverleaf

Date: 2024-12-29
AO: mother-ruck-ing
Q: SAAS
PAX: Hightower, Shake ‘n’ Bake, Jag, Ice Tea, Sunny
FNGs: None
COUNT: 6
WARMUP: yep, 60 degrees
THE THANG:

Something new: cloverleaf style. We did a ~1/2 mile loop with rucks, then the same loop with rucks and sandbags. Repeato on another loop, with a little EC cloverleaf at the end to fill up the hour.

MARY: 24 merkins in honor of the last ruck of 2024
ANNOUNCEMENTS: want more of that? Sign up for the abominable ruck challenge, March 1st COT: send in the clowns

Tags: mother-ruck-ing, Hightower, Shake ‘n’ Bake, Jag, Ice Tea, Sunny