Backblasts

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freestate 3 real men (where’s everyone??)

Date: 2024-12-05
AO: freestate
Q: Deagle
PAX: Pigeon, Cannoli
FNGs: None
COUNT: 3
WARMUP:
– Side Straddle Hop (SSH) x 25 IC
– Swingbillies x15 IC
– Shoulder Taps x10 IC
– Plank-Jacks x10 IC
– Mountain Climbers x 10 IC
– Michael Phelps x10 IC
– Hairy Rockets x15 IC
– Frankenstein x 10 each direction
– Cherry Pickers x 15 IC
– Windmills x 10 IC
– Stretching

THE THANG:
The Thang – Dora and Diego going up and down the escalators
(but we were only 3 so… modified)
Pair up, one does the following while other runs to the other side and back: 1. Merkins x 75
2. Bicep Curls x 75
3. Overhead Presses x 75
4. Bend over Rows x 75
5. Squats x 75

Then with 50, and 30 (2 moseys between sets)

MARY:
– Reverse Crunches x 20 IC
– Dolly x 15 IC
– The pinguins x15 IC
– X Factor x16 IC
– Corkscrew x20 IC
– Dying Cockroach x 10 + Flutters x10 IC

ANNOUNCEMENTS:
– Saturday is a run workout
– Thursday, 12.19.24 is gift exchange Third-Thirsty-Thursday

COT:
– Appreciate the fact that you choose to wake up so early to go to your AO, while so many others on the highway are up so early just to make ends meet…

Tags: freestate, Pigeon, Cannoli

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edge_of_reason Missing Q

Date: 2024-10-31
AO: edge_of_reason
Q: Hammerhead , Windtalker, Smokee
PAX: Quip
FNGs: None
COUNT: 4
WARMUP:
Various warmup exercises

THE THANG:
Various exercises exploring the AO including but not limited to: Derkins
Dips
Pull ups
Bear crawls
Squats

MARY:
Am hams
Leg lifts
And a few others

COT:
Growth of the AO
Our country’s leaders
First Responders and Military

Tags: edge_of_reason, Quip

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compound That was a bit awkward

Date: 2024-12-04
AO: compound
Q: Yardbird
PAX: Hightower, Monte Karlo, Poe, Skidoos, citrus
FNGs: None
COUNT: 6

WARMUP: SSH, cold mosey, overly long explanations of workout interspersed w warm up things & finger sweeps
THE THANG: 5 stations & 1 runner on long side of garage. chest press, pull ups, side lunges w coupon, jump rope, hanging leg raises. Burpees and bear crawls to next station. Two rounds. One round in the middle against the 4 walls included wall sits, balls to the wall, and Mike Tyson’s & some running all in a very haphazard way. MARY: flutter kicks, American hammer.
ANNOUNCEMENTS: 2nd F event at the face-lifted Top Golf, called something else now.
COT: This happens to be my 3 year anniversary of F3- have grown a lot, am learning to lead some & participate in ways that either aren’t natural to me or that I didn’t grow up with- thanks to this group for bringing me along in many ways! Sometimes it’s even ok to mess up …it’s still gonna be alright & will be better the next time.

Tags: compound, Hightower, Monte Karlo, Poe, Skidoos, citrus

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thefarm Pyramid of Pain

Date: 2024-12-04
AO: thefarm
Q: F-No
PAX: Lumbergh, Firehead, Matthew – Running Man
FNGs: None
COUNT: 4
WARMUP:

1/ Don Quixotes
2/ Weed Pickers
3/ Arm circles
4/ Side Straddle Hops
5/ Seal claps
6/ Michael Phelps
7/ T-claps
8/ Willie Mays Hayes
9/ Hip circles

THE THANG:

Have you ever worked out so hard that you get this iron taste in your lungs and throat? That was me this morning. I always seem to push myself 50% harder than normal when Qing – trying my very best to give my fitter brethren an actual workout. Here is what they made me do this morning:

10 Erkins (limited to 10 so not to push my shoulder too much too soon) 20 Big Boy Sit-ups
30 Imperial Walkers IC
40 SSH IC
50 Step Ups (“easy” way count)
60 Side Crunches (flip halfway through)
70 Squats
80 Zebra Butt Kicks (switch legs halfway through)

** We stopped at the top of the pyramid for some group complaining (IC of course) before heading back down the pyramid. OK – confession time – most of the complaining/wheezing was coming from me. **

70 Squats
60 Side Crunches (flip halfway through)
50 Step Ups (“easy” way count)
40 SSH IC
30 Imperial Walkers IC
20 Big Boy Sit-ups
10 Erkins

Then collapse

MARY:

Then get back up by realizing – oh my – that you still have Mary to do:

1/ Box cutters
2/ Heels to heaven
3/ Flutter kicks
4/ LBCs

ANNOUNCEMENTS:

Lumbergh to Q on Friday

COT:

My wife and I have four day weekends planned for the next two weekends, one trip to Williamsburg and another to Annapolis to see the Christmas lights and other holiday festivities. And on the way down to Williamsburg we are also stopping in Quantico for a fancy tea party that is being held by one of her many garden clubs. Touring Christmas lights and attending tea parties is not my jam, but I suggested the trips because such adventures make my wife so very happy. And I love making her happy and I am looking forward to spending time with her on these trips. I challenged the PAX to also surprise their spouses by inviting them to something they love this weekend.

Tags: thefarm, Lumbergh, Firehead, Matthew – Running Man