Backblasts

Date: 2024-12-12
AO: thehighlands
Q: Hobbyhorse
PAX: LTD, fred wixson, Katniss, Jag, Offsides
FNGs: None
COUNT: 6
WARMUP: ssh iw rve wind wmh arms dd
THE THANG: 12 day series: 1. WW2 & handless rise, jailbreak to midfield, mosey back 2. No Surrenders, the hard way (THW) 3. American Hammers (4-count) 4. Merkins [Pax join together to pickup 6] 5. Burpees 6. Bobby Hurley 7. Box Cutters (IC) 8. Shoulder Tap (4 count) [Pax join together to pickup 6] 9. Apollo Onos (THW) 10. SSH (IC) 11. WW2 12. Calf raise (IC) MARY: flutter donkey, dog
ANNOUNCEMENTS: 600 start time on Dec 26
COT: stay sane and balanced in the season

Tags: thehighlands, LTD, fred wixson, Katniss, Jag, Offsides

Date: 2024-12-11
AO: compound
Q: Peanuts
PAX: 2 percent, Big Bird, Popeyes, Roddick, Skidoos, Yardbird, Steak-umms FNGs: 1 Steak-umms
COUNT: 8
WARMUP: SSH; WMH; MP; LBAC; HSS; DD; WGS
THE THANG: 65 reps followed by 1 lap around the garage with 7 burpees mixed in. OH press, KBS, air squats, chest press, and FKs MARY: ring of fire
ANNOUNCEMENTS: maybe some wreaths across America and other 3rd F events; definitely some CSAUP events upcoming AMBAP and ARC.
COT: take advantage of second chances. My Dad nearly died and probably should have died 6 years ago, when he was 65. Instead by a miracle he was able to keep living another 6 years and he and we were able to spend many more good days together.

Tags: compound, 2 percent, Big Bird, Popeyes, Roddick, Skidoos, Yardbird, Steak-umms

Date: 2024-12-11
AO: thefarm
Q: Sparky_The Farm
PAX: Squatter, Firehead
FNGs: None
COUNT: 3
WARMUP: SSH, Beet pickers, arm circles, calf stretch
THE THANG:
GRIT workout
mozy
Glute bridges
Reverse Lunge
ISO squats
Table Tops
mozy
Good mornings
Russian twists
Inch Worm
Tricept lifts
mozy
Wall sit
Oh! Raise the roof
Merkins
Popyey Punches
mozy
MARY: Rosalitas, LBC’s, plank
ANNOUNCEMENTS: Squatter has Friday Q
COT:
Role of fatherhood
1. Child development
1. We set the example, good/bad, that our children follow
1. Impact on society
1. Stable fathers lead to stable neighborhood
1. Evolving roles
1. Our role evolves over time with our family and within society 1. Mutual enrichment
1. Gives us a sense of purpose that we can share with other fathers

Tags: thefarm, Squatter, Firehead

Date: 2024-12-11
AO: thefarm
Q: Firehead
PAX: Squatter, Sparky, Matthew – Running Man
FNGs: None
COUNT: 4
WARMUP:
Grady Corns – Cadence
Don Quixotes – Cadence
Mosey around the field – OYO

THE THANG:

2 ROUNDS:
15 burpees – count
plank 60 – count
Karaoke 1/2

20 Carolina Dry Docks – count
50 Squat – count
Australian snow angel – cadence
bear crawl 1/2

25 merkins – count
15 Bonnie Blairs – cadence
30 shoulder tap – cadence

Sprint back

MARY:
Penguin crunches, flutter kicks, Suzanne Somers

ANNOUNCEMENTS:
Squatter Q on Friday

COT:
Throughout time there is always conflict between us versus them. You will commonly see there are two sides in opposition of each other. Understand that forces will try to exploit this opposition for gain, power, and more. Try to be careful not to fall in the trap.

Tags: thefarm, Squatter, Sparky, Matthew – Running Man

Date: 2024-12-11
AO: horizon-ao
Q: 3 mile
PAX: Magoo, Attache’, Kodiak, Fish Fry, SPINAL TAP, Disco, Mulligan FNGs: None
COUNT: 8
WARMUP: SSH, arm circles, imp walkers, cherry pickers, WMH, down dog, up dog, world’s greatest stretch, fellowship lap THE THANG –
– https://f3nation.com/exicon-music/b/sallys-cousin – squats, al gore to “flower” by moby
– https://f3nation.com/exicon-music/b/danger-zone – SSH + curtsy squat to “danger zone”
– https://f3nation.com/exicon-music/b/roxanne – high knees + burpees to “roxanne” – Lonely Boy by the Black Keys – lunges + monkey humpers at every chorus – Blinding lights (3:30) – calf raises + speed skaters during chorus – https://f3nation.com/exicon-music/b/thunderstruck – merkins + low planks
– https://f3nation.com/exicon-music/b/abs-are-all-you-need – hold elbow to knee; “love” = LBC MARY: plank saw, pike ups
ANNOUNCEMENTS: n/a
COT: courage is “to speak one’s mind by telling all one’s heart.” it’s not just racing into a proverbial hail of bullets but can show up in quiet moments. My middle son, almost 10, is a little guy and asked at dinner “is everyone better than me bc they’re bigger than me?” that made me sad but also proud of him for saying the thing, even though it was hard and took courage. I hope we can all say the thing that’s coming up for us, even if it’s to ask for help.
And I trust that i’ll find the right words for my son, too. thanks to all the PAX for the words of encouragement.

Tags: horizon-ao, Magoo, Attache’, Kodiak, Fish Fry, SPINAL TAP, Disco, Mulligan