Backblasts

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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

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horizon-ao 6 by 6

Date: 2024-12-04
AO: horizon-ao
Q: Magoo
PAX: Attache’, vplaxico, Kodiak, Classified, Purple Rain
FNGs: None
COUNT: 6
WARMUP: Abe Vigoda, ssh, wmh, etc
THE THANG: Neighborhood mosey, stop sign to stop sign. Double back to pick up the six. Short set intermezzos including Monkey Humpers to christen Kombucha’s new house and wake up Bellhop MARY: mixing roll ups and big boys with 100 dips
ANNOUNCEMENTS:
COT: Give help / Ask for help.

Tags: horizon-ao, Attache’, vplaxico, Kodiak, Classified, Purple Rain

Posted on

ao-the-bullpen Disguised Panic

Date: 2024-12-04
AO: ao-the-bullpen
Q: Sunny
PAX: Infinity, @Peloton
FNGs: None
COUNT: 3
WARMUP: SSH, WMH, Inchworms, Spiderman Lunges w Worlds Greatest Stretch

THE THANG:
Starting at home plate…

12 weighted pickle pointers in tempo, mosey to fence and back w 1 burpee at the fence

30 mountain climbers (chooser starts at home plate, others start at pitchers mound, race to the fence and back)

12 weighted squares in tempo, mosey to fence and back w 2 burpees.

Crab walk race to fence and back.

12 decline merkins in tempo, mosey w 3 burpees

40 air squats, race to fence and back.

12 weighted bent over rows in tempo, mosey w 4 burpees.

20 hand release merkins, race to fence and back.

12 weighted over head press in tempo, mosey w 5 burpees.

75 calf raises, race to fence and back.

12 WW3s, mosey w 6 burpees.

MARY: Freddy Ms, American Thors, Hillbilly Mountain Climbers, JLos

ANNOUNCEMENTS: Rudy’s on Thursday, upcoming charitable initiatives (keep an eye out on Slack).

COT: “Leadership can also be described as ‘Disguised Panic’”. Pushing yourself to be uncomfortable and not being afraid to be wrong is the best way to learn and grow.

Thanks to Peloton and Infinity for the patience and advice for my VQ!

Tags: ao-the-bullpen, Infinity, @Peloton