Backblasts

Date: 2024-11-21
AO: freestate
Q: FIFA (F3 The Capital)
PAX: Andrew Churchill, Cannoli, Dungeon Master, Deagle, Mumford, Pigeon FNGs: None
COUNT: 7
WARMUP:
SSH
Imperial Walkers
Cherry Pickers
Stretch what you need for 1 min

THE THANG:
Knees
• high knees 10 IC fast feet 10 IC high knees 10 IC fast feet 10 IC • 20 Coupon squats OMQ
• 20 Non coupon squats OMQ
• 10 backward leg lifts left leg
• 10 backward leg lifts right leg
Running
• Burpee sprints: 4 burpees, full black top length wide sprint and back, 4 burpees • Slowww blacktop Mosey
• Burpee sprints: 3 burpees
• Slowww Mosey
• Burpee sprints: 2 burpees
• Slowww mosey
• Burpee sprints: 1 burpee
On my ups
• 25 Shoulder press OMQ
• 20 cleans OMQ
• 15 taint scrapers OMQ
• 10 Merkins OMQ
• 5 blockies OMQ
Now we heal (30 sec count)
Intense
• 10 down dog merkins with 2 push ups SC
• 50 Chest press OMQ
• 10 down dog merkins with 1 push up SC
• 50 chest press OMQ
Side straddle hops
• 50 omq
• 10 sec rest
• 40 OMQ
• 10 sec rest
• 30 OMQ
• 10 sec rest
• 20 OMQ
• 10 sec rest
Crunches
• 40 lbcs OMQ
• 10 sec rest
• 30 lbcs OMQ
• 10 sec rest
• 20 lbcs OMG
• 10 sec rest
• 10 lbs OMG
Hind legs
• 30 bend overs WC OMQ
• 10 secs rest
• 20 bend overs WC OMQ
• 10 secs rest
• 10 bend overs WC OMQ

MARY:
Freddie Merkury
Big Boy Sit Ups
Flutters

ANNOUNCEMENTS:
Next wed at Potomac rising AO we will start at 6a and do the Kronisch again except this time all family and friends are welcome. We’ll work out for 45 min then do coffeteria in the parking lot for 20-30 min before walking to the field to play a turkey bowl. Anyone is welcome!

COT:
This beat down is in honor of my late friend Nathaniel Kronisch. He passed suddenly last year around this time from a brain aneurysm. He left behind a wife (Jill) and two daughters (Cora & Faye). He was a good dad and good friend. Hold those you love close and make sure they know you love them.

Tags: freestate, Andrew Churchill, Cannoli, Dungeon Master, Deagle, Mumford, Pigeon

Date: 2024-11-23
AO: thesandlot
Q: Gherkin
PAX: Klinger, CableGuy, citrus, Forceps, Hobbyhorse, Legacy, Attache’, Spud, Lazlo, #heiress, #topspin FNGs: None
COUNT: 12

WARM UP
Imperial Walkers, Hillbillies, Side Straddle Hop, Willie Mays Hays, Elwoods, Cherry Pickers, world’s pretty good stretch, down dog

THE THANG

Relay Races – teams of 2
• One partner runs across the turf and back while the other exercises.
• The race continues until a certain number of laps or a combined number of reps.

Travel via
Other Exercise
Ends at
Crab Walk
Merkins
6 rounds
Bear pushing a tennis ball
Squats
4 rounds
Ball on Spoon
Burpees
6 rounds
Backward Bean Bag Balance
WW2 Situps
6 rounds

Paper Chase
• Put one piece of paper in front of you. Step on it, pick up the other piece of paper from behind you and put it in front of you and step on that. Continue to the end and back while teammate performs shoulder tap merkins. • Switch with partner
• Complete 4 times as a team

Entire Pax as one team
Messi foot pass relay
• Team lays shoulder to shoulder in a line.
• Person on one end holds the ball in their feet.
• At the start, everyone else starts doing flutter kicks while the person with the ball passes it to the person next to him.
• After you pass the ball, you run to the other end of the line and start flutter kicks as you wait for the ball. • Continue until reaching the edge of the turf.

MARY
American Hammer, LBCs

ANNOUNCEMENTS
• F3 soccer once or twice this upcoming week.
• Turkey trot at Olympus

COT
Thanksgiving is the best week of the year.
Thankful for so much – YHC will do my best to express gratitude all week to everyone.

Tags: thesandlot, Klinger, CableGuy, citrus, Forceps, Hobbyhorse, Legacy, Attache’, Spud, Lazlo, #heiress, #topspin

Date: 2024-11-22
AO: sparta
Q: Monk
PAX: Ashe, Nano, NOAA, Obadiah, Peanuts, Megatron, Rambler, Sunny, Battleship FNGs: None
COUNT: 10

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

Tags: sparta, Ashe, Nano, NOAA, Obadiah, Peanuts, Megatron, Rambler, Sunny, Battleship

Date: 2024-11-22
AO: thefarm
Q: Pad Thai
PAX: F-No, Sparky_The Farm, Firehead, Matthew – Running Man
FNGs: None
COUNT: 5
WARMUP:
1. Hip swirls/rotations
2. Shuffle and then alternate quick stretch outs quads by grabbing heels, use something to help you balance if necessary. – Cadence for shuffle then quick stretch.
– Each side is 1 count
1. Rockettes
2. Hillbillies
3. Lunge with hip twist
4. Will mayes hays
5. Monkey humpers – In cadence
6. Mosey around the triangle (warm up jog)

THE THANG:
Important: good form for all forms of squats we will do is to keep your knees above your ankles. Please modify to your ability. Mosey on over to the middle of field by cones.

Leg burners – timer/music
Song options:
Song 1: Restless Heart (4:15 timer)
Song 2: playing with the boys (3:45 timer)
Song 3: Nobody’s Fool (4:05 timer)

1. Forward lunges and Backwards lunges to return
– Repeat between cones until song/timer ends?

1. 40 LBCs

1. Sumo walk forward & Back
– Weight stays on heels, rotate with hips and maintain proper squat position. Proper form is to keep knees behind toes. (Lunges can be substitute if forms breaks down) 1. American hammers
– In cadence
1. Mosey to cone- Backpedal
2. Superman I-Y-T movements slowly
– In Cadence

– Sprint to Cone and backpedal back
1. Copperhead squats (3 tier stagger squat) In cadence.
2. Derricks (Single Leg-Dead-lifts:Right Arm down and right leg raised). On my down 3. Mosey to Cone and backpedal back
4. Half-Locust: arms underneath body, hands flat towards ground. And alternate lifting legs

MARY:
– Windshield wipers—legs bent, shoulders flat towards ground and move legs side to side
– Kneeling lunge: press forward to feel in hip flexor and opposite arm from leg reaches up and over head
– Figure four stretch: lay on back, leg over knee and grasp other knee underneath crossed leg. You cam open folded leg more and pull bent leg towards you. Option to add rotation – American hammers

ANNOUNCEMENTS:
Fire Q for Monday
Check slack for Turkey trots around. Olympus may be closest for our AO.

COT:
One of the best things in life is also probably one of the hardest things to do.

Any guesses?

Love. And I think being a man and mature adult means we learn more and more how to be better at loving.

The Bible says “God is love”—is He considered weak? Or is He not the most powerful in the universe? Who is Stronger than He?

So being a man and loving well takes a lot of strength. For love is… (and as a thought exercise, “love” could be replaced by “a man” in the below scriptures.

“Love(A man) is patient, love is kind, it is not envious. Love does not brag, it is not puffed up. It is not rude, it is not self-serving, it is not easily angered or resentful. It is not glad about injustice, but rejoices in the truth. It bears all things, believes all things, hopes all things, endures all things. When I was a child, I talked like a child, I thought like a child, I reasoned like a child. But when I became an adult, I set aside childish ways.” ‭‭1 Corinthians‬ ‭13‬:‭4‬-‭7‬, ‭11‬ ‭NET‬‬

Tags: thefarm, F-No, Sparky_The Farm, Firehead, Matthew – Running Man

Date: 2024-11-22
AO: theaerie
Q: Chasqui
PAX: Rocketman, Stewie, Lonestar, Shakes
FNGs: None
COUNT: 5
WARMUP:
Side straddle hops
Leg kickers
Michael Phelps
Cherry pickers
Mosey

THE THANG:
-Across field w/coupon-
Walking curls x2
Merkins x2
Rifle carry x2
Merkins w/shoulder taps x2
Murder bunnies
High plank 40 count
Baby carry
Rows L/R
Mosey F/B
Kriss Kross Shuffle
Kettle bell swings
Mountain climbers x2
Lunges x2

Pax Mix:
Australian snow angels
Cockroach
Merkins
Freddy Mercury

MARY/ANNOUNCEMENTS:
Stretch OYO
Thanksgiving day turkey trot – @Burke – check Channel.
Food Pantry Ruck: Monday 11/25 @ 6:50PM @ GVMS – 2.0’s, family, friends all welcome.
Congrats to @Lonestar for taking on the role of theaerie site Q :mechanical_arm: :call_me_hand:⚡️

COT:
Give your time to those in need!

Tags: theaerie, Rocketman, Stewie, Lonestar, Shakes