Backblasts

Date: 2024-11-20
AO: theaerie
Q: Stewie
PAX: Rocketman, Lonestar
FNGs: None
COUNT: 3
WARMUP:
Mosey
Michael Phelps
OH Claps
DonQioxte
Frankenstein walk

PRE-THANG:
Found a 10-part merkin exercise online. Didnt see a name so calling this “ Not yo Mammas Merkin” NYMMx 4
1. Shoulder tap L- merkin
2. Shoulder tap R- merkin
3. Knee tap L- merkin
4. Knee tap R- merkin
5. Bring foot up tap L- merkin
6. Bring foot up tap R- merkin
7. Swing to foot tap L -merkin
8. Swing to foot tap R-merkin
9. Mike Tyson -merkin
10. Squat

THE THANG:
Mosey to each frisbee golf basket do 1min AMRAP

1. Bobby hurley
2. Gaspumpers
3. Squat
4. Dry Dock
5. Bonnie Blair
6. Smurf straddle hops
7. Monkey humpers
8. Apollo Ohno
9. MMA Lunges ( lunge back to high knee)

MARY:
LbC
X/Y (Rocketman)
American hammer (Lonestar)
ANNOUNCEMENTS:
Nov 25 Food donation Ruck (see MNR channel and @Jetstream)
Turkey Trot … somewhere near Burke area on or near Thanksgiving. (see Slack news channel…info likely be posted soon.)

COT:
Think critically. What are the consequences and benefits of your initial knee jerk reaction when you are making decisions? Take time to think it through. I find in my profession (construction/design) there is a tendency for folks to be overconfident in themselves and “shoot from the hip” to demonstrate quick-thinking as a guise for something they may lack. I encourage you to review the situation and information on hand, be thoughtful of your decisions and the impact is has (positive and negative) and ask, “ And then what?” before you take your next step.

Tags: theaerie, Rocketman, Lonestar

Date: 2024-11-19
AO: delphi
Q: Rambler
PAX: Nano, Yard Sale, Peanuts, Atlas, Ashe, swish, Rocket, Crop Duster, Pop Fly, Sunny, Unidentified Member FNGs: 1 Unidentified Member
COUNT: 12
WARMUP:
_Side Shuttle Hop Hop
_WMH
_Downward Dog
_Worlds Greatest Stretch
THE THANG:
_Start at Goal
WW2 w OH Press – 12 reps
_Bear Crawl 10 yards w Block
Windshield Wipers (in cadence) 12 reps
_Bear Crawl 10 yards w Block
WW2 w OH Press – 10 reps
_Bear Crawl 10 yards w Block
Declined Merkin – 12 reps
_Bear Crawl 10 yards w Block
WW2 w OH Press – 8 reps
_Bear Crawl 10 yards w Block
Rifle Shuffle to Opposite Goal
_At Opposite Goal
Blockees – 12 reps
_Bear Crawl 10 yards w Block
WW2 w OH Press – 12 reps
_Bear Crawl 10 yards w Block
Leg pull in & up – 12 reps
_Bear Crawl 10 yards w Block
WW2 w OH Press – 10 reps
_Bear Crawl 10 yards w Block
Leap Overs – 12 reps
_Bear Crawl 10 yards w Block
WW2 w OH Press – 8 reps
_Block & Roll – 10 Reps
_Bear Block Pass
_Ricky Blockee
MARY:
_Birthday LBCs
_WW2
_Flutter Kicks
ANNOUNCEMENTS:
_F2 Event Moved to Dec 5 – Rudy’s – See K-Pop for details
_Turkey Trot – Olympus – T’day 7AM – See Yard Sale for details. Most likely not cancelled. COT:
_Discernment. One of my favorite words – and something I believe is an important aspect of critical thinking to reach well-informed strategies, decisions, tactical steps. Challenge yourself to work towards more deliberate/thoughtful decision-making – very hard in today’s social media / celebrity hungry environment. Most things are not black and white and require careful consideration <– good things can happen with work on this discipline.

Tags: delphi, Nano, Yard Sale, Peanuts, Atlas, Ashe, swish, Rocket, Crop Duster, Pop Fly, Sunny, Unidentified Member

Date: 2024-11-19
AO: atlantis
Q: Gherkin
PAX: Deflator, Smokee, Hammerhead, True North, SAAS, Forceps FNGs: None
COUNT: 8

WARM UP
SSH, Imperial Walkers
Hillbillies, Cherry Picker, WMH
Popeye Punches, Downdog,
World’s Greatest stretch, Cobra Kai

THE THANG
• Mosey to the Nats Park Steps

Round 1 (8 burpees)
• 3 burpees at bottom
• Bear Crawl to 1st landing
• Perform 5 Burpees on landing
• Run back to bottom of steps

Round 2 (15 Burpees)
• Repeat Round 1
• Merkin Bear Crawl to 2nd landing
• Perform 7 burpees
• Run back to bottom of steps

Round 3 (24 Burpees)
• Repeat Round 2
• Bunny Hop to top of steps
• Perform 9 burpees
• Run back to bottom of steps

Round 4 (35 Burpees)
• Repeat Round 3
• Crawl Bear to 2nd Landing
• Perform 11 burpees
• Run back to bottom of steps

Round 5 (48 Burpees)
• Repeat Round 4
• Deep Squat Per Step to 1st landing
• Perform 13 burpees
• Run back to bottom of steps

(130 total burpees for those keeping score)

Ricky Bobby back to the Yards

11s with squats and Merkins

MARY
Flutter Kicks
American Hammer
LBCs
Dirty Donkeys
Plank

ANNOUNCEMENTS
– 5K Turkey trot olympus
– other stuff that I forgot – post it below!!

COT
Today is International Men’s Day
• Promote Men’s Physical and Mental Health – good work on the fitness part this morning, now eat well and go get a checkup!
• Strengthen and cultivate important relationships- reach out to friends you haven’t spoken to in a while, tell your M and kids how important they are to you, and call your mother!

Tags: atlantis, Deflator, Smokee, Hammerhead, True North, SAAS, Forceps

Date: 2024-11-19
AO: thegeneral
Q: Hobbyhorse , Hard Knox
PAX: Daaa Auditor, Jenner, Apples, Flat Tire, Offsides
FNGs: None
COUNT: 7
WARMUP: ssh, iw, hb, wmh, rve, Phelps, dd
THE THANG: 5 burpees run to other goal 100 exercise first to flag, jog back. Round 1 lbc round 2 squat. Newer pax led counting.
CLAP with a deck of cards for units. Merkin, squat, ww1, cobra squats, run to other goal. 4 rounds. Newer pax led counting F3 frisbee with no injuries
MARY: ww2
ANNOUNCEMENTS: some 5-Ks coming up. Check slack
COT: for new Qs give it a try. You will be great and every pax will appreciate you for leading us. F3 is peer led so we lead. We’re not professionals!

Tags: thegeneral, Daaa Auditor, Jenner, Apples, Flat Tire, Offsides

Date: 2024-11-18
AO: thefarm
Q: Squatter
PAX: Matthew – Running Man, Infinity, F-No, Firehead
FNGs: None
COUNT: 5
WARMUP:
– SSHs IC
– Arm circles
– Beet Pickers
– Don Quixotes
– Michael Phelps

THE THANG:
Stations – 60 seconds per station, 10 second rest/transition

Set 1 x2
A – Coupon Curls
L – Forward Lunges
A – American Hammers
R – Rosalitas
M – Merkins

Mosey/Side Shuffle/Karaokes

Set 2 x2:
A – Bent Over Rows (coupon)
L – Squats
A – WWII (Big boy pushup)
R – Rockettes
M – Mountain Climbers

Mosey/Side Shuffle/Karaokes

MARY:
– Flutter Kicks IC
– LBCs
– Freddy Mercury IC
– Penguin Crunches IC
– Plank Hold 60s

ANNOUNCEMENTS:
Running Man Q Wednesday
We need Qs for Friday and next week, please use the QSignup app!

COT:
You can have community without accountability, but you can’t have accountability without community.

Surround yourself with the right people and change becomes inevitable.

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