Backblasts

Date: 2024-11-06
AO: theaerie
Q: Chasqui
PAX: Rocketman, Stewie, Lonestar, Trifecta, D6, Motorboat
FNGs: None
COUNT: 7

WARMUP:
Michael Phelps
Bat Wings
Side straddle hops
Imperial walkers
Cherry pickers
Mosey

THE THANG:
Curls 50yd x2
Rifle 50yd x2
Overhead press 50 yd
Suitcase carry 50yd
Baby carry 50yd
Murder bunnies
Kettlebell swings
Rows L/R
Bear crawl 50yd
Lunges 50 yd
Big boy sit ups w/coupon option
American hammer w/coupon option
Merkins w/shoulder taps

PAX mix
Thor big boy sit-ups
30yd suicides
Squats
Box cutters
Motivators
Merkins + claps x2 -clockwise- 2 rounds

MARY/ANNOUNCEMENTS:
Mix stretching OYO
Grunt – Saturday morning 11/9
Turkey Food Ruck – Thanksgiving week 11/25
5K Turkey Trot – Burke – 11/28 morning

COT:
Hope – never give up hope, challenge your obstacles and get over any mental/physical block.

Tags: theaerie, Rocketman, Stewie, Lonestar, Trifecta, D6, Motorboat

Date: 2024-11-06
AO: ignite
Q: Popeye
PAX: 2 percent, AI, Goldfish, Hobbyhorse, Kodak, meister, Yodel FNGs: None
COUNT: 8

WARMUP: SSH, imperial walker, hillbilly, WMH, Don Quixote, down dog, world’s greatest

THE THANG: JG style run along Four Mile Run and back on W&OD Trail. Merkins, lunges, squats along the way.

MARY: Mary by committee, with an impressive range of exercises represented.

ANNOUNCEMENTS: Grunt, 5k at Ignite, new Tuckahoe AO

COT: Prayer for our country.

Tags: ignite, 2 percent, AI, Goldfish, Hobbyhorse, Kodak, meister, Yodel

Date: 2024-11-06
AO: ao-the-bullpen
Q: Infinity
PAX: Peloton
FNGs: None
COUNT: 2
WarmUp: SSH, Grass Grabbers, Willie Mays Hayes, Don Quixotes, Michael Phelps, LBACs with leg raised, and wall sit while passing a 20-lbs medicine ball back and forth for 60 passes.

The Thang: Coupon Indian Run
Run around the AO in a line. Lead person carries a 20-lbs medicine ball and sets the pace. Every minute, the lead person hands the ball to the next in line and falls to the back of the line. Whenever we get through the whole line, use a minute to perform the following: – 20 Merkins/Diamond Merkins/Peter Parkers
– 20 Air Squats/Copperhead Squats/Fwd/Rev Lunges
– 20 CDDs/Raise the Roof/Grady Corns
– 20 T-claps/LBAC
We completed four rounds of running, after which we tossed the medicine ball around for five minutes. – 5 burpees whenever the ball hit the ground.

Mary: Flutter Kicks, American Hammers, Rope Climbers, Nolan Ryan’s, and Dolphin Crunches.

CoT: F3 is a micro-laboratory for leadership that develops skills transferable to professional, community, family, and even personal applications. Posting to and leading F3 workouts has made me a better leader in these spheres.

Tags: ao-the-bullpen, Peloton

Date: 2024-11-05
AO: softballs
Q: Defiance
PAX: 2 percent, Big Short, Bone, Checkers, Coxswain, Jenner, Poe, Sparky, Old Bay, Boardwalk FNGs: None
COUNT: 11
The F3 pax came out of the gate hot both games, leading 2-0 and 3-0 respectively before losing by 536 and 535 electoral votes on the night.

Tags: softballs, 2 percent, Big Short, Bone, Checkers, Coxswain, Jenner, Poe, Sparky, Old Bay, Boardwalk

Date: 2024-11-02
AO: olympus
Q: Popeyes
PAX: Nano, Peanuts, Ashe, Rollingstone, Rambler, Hightower, citrus, Roddick, Kermit, Pop Fly, Po, Monk, Toolbox, Walk-on FNGs: None
COUNT: 14
WARMUP: Basic
THE THANG: Partner Up. Responsible for completing 100x Burpees, 200x Merkins, 300x Squats and 10x laps around the track. Partner A runs a lap, Partner B does reps. Switch until complete. MARY: Probably, but probably not.
ANNOUNCEMENTS: The Grunt
COT: Shift how you view your interactions. Ask how are you seeing it versus how they are seeing it.

Tags: olympus, Nano, Peanuts, Ashe, Rollingstone, Rambler, Hightower, citrus, Roddick, Kermit, Pop Fly, Po, Monk, Toolbox, Walk-on