Backblasts

Date: 2024-10-29
AO: delphi
Q: Rocket
PAX: Ashe, K-Pop, Nano, NOAA, Peanuts, Pop Fly, Rambler, Sunny, Toolbox FNGs: None
COUNT: 10

WARMUP:
THE THANG: Bleep Test (aka Pacer Test) variations

Pacer test audio file (beep every 8 seconds or so…time between beeps shortens each minute). Complete the distance or reps before the next beep plays. If you miss 2 consecutive beeps, you’re out and need to go into a static hold of some sort. Once everybody is out, move on to the next exercise.

Exercises:
20 yard run
2 pushups
4 sit-ups
3 squats
1 burpee

MARY: none
ANNOUNCEMENTS: grunt and social event upcoming
COT: cherish your friends and family

Tags: delphi, Ashe, K-Pop, Nano, NOAA, Peanuts, Pop Fly, Rambler, Sunny, Toolbox

Date: 2024-10-28
AO: hamilton
Q: 2 percent
PAX: Defiance, Mulligan, Legacy, Hobbyhorse, Goldfish, Popeye, Spud FNGs: None
COUNT: 8
WARMUP: SSH; Imperial Walkers; Hill Billy’s; Itty Bitty Arm Circles; Moroccan Nightclubs; Don Quixotes; Willie Mays Hays; Michael Phelps; Downward Dog; World’s Greatest Stretch.

THE THANG: Pax broke up into 2 groups for EMOM rotation: 3 rounds of Pull Ups and Dips
Went to the wall: Dirty Hookups: plank position, 1 -raise right hand to the wall. 2- left hand (horizontal plank), 3- right hand down, 4-left hand down 3 rounds of Wall Sits w/ Military Press and Calf Raises
Back to the soccer field for:
The Evolution of Man – 10 Swimmers IC at the goal line, Army Crawl to the 5, Bear Crawl to the 18, sprint to the opposite end line. Repeato.
Breading the Cutlet – roll to Merkin, rinse and repeat to the 18 and back. No one threw up this time. Hammer Time (burpees on “can’t touch this”, side shuffle on “break it down”)

MARY: V-ups, Flutter Kicks, Box Cutters, Alabama Prom Dates, J-Lo’s, Nolan Ryan’s

ANNOUNCEMENTS: New AO launching on 11/1 0530 at Tuckahoe Elementary, 11/9 the Grunt 0700 Lincoln Memorial, Columbia Baptist Spend Yourself 5k/3k 0800 on 11/24

COT: Some inspirational quotes from MC Hammer:
“Success is sweeter when you climb the ladder by helping others up.” “You have to build your tribe and be loyal to them.”
“Belief and hard work can get you to the top, but staying there requires humility and integrity.”
“I always believe that the sky is the beginning of the limit.”….and my personal favorite:
“You don’t have to invent the wheel, but you might want to be the company that invents the rims.”

Tags: hamilton, Defiance, Mulligan, Legacy, Hobbyhorse, Goldfish, Popeye, Spud

Date: 2024-10-28
AO: thepatriot
Q: Booking
PAX: Prestige, Flux, Groundhog, Hops, Brown Bag, Big Short, Lucius, My Space, Shake ‘n’ Bake, CableGuy, Wedding Singer, citrus, Bone, Lazlo, Strange Brew, Ice Tea, Couch Potato, Enron FNGs: None
COUNT: 20
WARMUP: SSH, Windmills, Cherry Pickers, WM Hayes, Michael Phelps, Imperial Walkers, Hill Billies, Down Dog, World’s Greatest Stretch, Cobra Kai THE THANG:
20 OH Press
20 Curls
20 Low Rows
20 Squats
20 Chest Press
Rifle Carry to opposite Goal line

Repeat the above 100 rep’s- back pedal to goal line

20 Merkins- lunge walk to 25
20 Big Bois- lunge walk to 50
20 Mountain Climbers- lunge walk to 25
20 Shoulder Taps- lunge walk to goal line

20 coupon calf raises

Repeat the above 100 coupon reps- farmer carry to opposite goal line

Repeat the above 100 coupon reps- sprint to opposite goal line

Bear crawl to 25- 20 WW I sit up
Bear crawl to 50 – 20 Mountain Climbers
Bear crawl to 25- 20 shoulder taps
Bear crawl to goal line- 20 coupon calf raises

Repeat the above 100 coupon reps-

MARY: Flutter Kicks, LBC, Toy Soldiers, Dirty Dog, Donkey Kicks
ANNOUNCEMENTS: Grunt, Launch of new AO at Tuckahoe Elementary starting this Friday (Soft launch Friday’s only)- 5:30 am
COT: If you don’t like the way the table is set—reset it. Opportunities don’t always just happen…sometime you have to create them!

Tags: thepatriot, Prestige, Flux, Groundhog, Hops, Brown Bag, Big Short, Lucius, My Space, Shake ‘n’ Bake, CableGuy, Wedding Singer, citrus, Bone, Lazlo, Strange Brew, Ice Tea, Couch Potato, Enron

Date: 2024-10-23
AO: ignite
Q: Legacy
PAX: Kodak, Goldfish, Popeye, Fitz-Hume, 2 percent, AI, Mulligan, Ice Tea, meister FNGs: None
COUNT: 10
WARMUP: SSH, JEJ/Imp Walker….the Usual
THE THANG: Take kettlebells and stuff to big parking lot; we proceeded to have a dumpster fire with various rounds of farmer’s walks and swings. MARY: Yes!
ANNOUNCEMENTS: Praying for Bootlegger ; The Grunt 11.9
COT: Did you know there is a segment of the population we serve in F3 that doesn’t come out because of the running? There are some AOs across the country that are “non-running” AOs including kettlebell AOs. Being mindful of our brothers. North Carolina still digging out from Helene.

Tags: ignite, Kodak, Goldfish, Popeye, Fitz-Hume, 2 percent, AI, Mulligan, Ice Tea, meister

Date: 2024-10-28
AO: thefarm
Q: Infinity
PAX: Squatter, Firehead, Sparky_The Farm, Matthew – Running Man FNGs: None
COUNT: 5

WarmUp: Imperial Walkers, Michael Phelps, Willie Mays Hayes, Piano Tappers, LBACs with leg raised, and Mosey.

The Thang:
20 Coupon Chest Press, IC
10 Walking Lunge, IC

20 Coupon Curls
20 Coupon Chest Press, IC
10 Coupon Walking Lunges, IC

20 Bent Over Rows, IC
20 Coupon Curls
20 Coupon Chest Press, IC
10 Coupon Overhead (OH) Lunges

20 Goblet Squats
20 Bent Over Rows
20 Coupon Curls
20 Coupon Chest Press, IC
10 Coupon OH Lunges

Mosey

20 Coupon Shoulder Presses
20 Goblet Squats
10 Bent Over Rows, IC
20 Coupon Curls
20 Coupon Chest Press, IC
10 Coupon OH Lunges

20 Coupon Shoulder Presses
20 Goblet Squats
10 Bent Over Rows, IC
20 Coupon Curls
20 Coupon Chest Press, IC
10 Coupon OH Lunges

Rifle Carry back to start
Mosey across field
60m Sprint back

Mary: Side Crunches, Coupon Crunches, Coupon Flutter Kicks, Sweat Angels w/coupon Taps, and Plank with Feet on Coupon.

Announcements:
– Adopt a Road clean up this Saturday at 0800.
– F3 the Grunt CSAUP Saturday, 11/9, at Lincoln Memorial 0700. – Running Man will Q Wednesday and Squatter will Q Friday.

CoT: In preparation for this Saturday’s road clean-up, here I shared some quotes on service:
“Service doesn’t have to be big and grandiose to be meaningful and make a difference.” Cheryl A. Esplin

“Whoever renders service to many puts himself in line for greatness – great wealth, great return, great satisfaction, great reputation, and great joy.” – Jim Rohn

“We can do no great things; only small things with great love.” — unknown, though often credited to Mother Teresa

Tags: thefarm, Squatter, Firehead, Sparky_The Farm, Matthew – Running Man