Backblasts

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

Date: 2024-10-27
AO: mother-ruck-ing
Q: Strange Brew , Sunshine, Red Dawn
PAX: Strange Brew
FNGs: None
COUNT: 3

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

Tags: mother-ruck-ing, Strange Brew

Date: 2024-10-27
AO: social-distance
Q: 2 percent
PAX: Speedo, Booking, CableGuy, Wedding Singer
FNGs: None
COUNT: 5

WARMUP: short mosey from your car cuz ur late…again
THE THANG: 7ish miles
MARY: omit Mary, insert 40 Merkins
ANNOUNCEMENTS: Soft launching new AO launching 11/1 0530 at Tuckahoe Elementary COT: even a bee keeper gets stung now and again

Tags: social-distance, Speedo, Booking, CableGuy, Wedding Singer

Date: 2024-10-27
AO: olympus
Q: Doodles
PAX: Pop Fly, Nano, Monk, Roddick, Peanuts, Rollingstone, Kermit FNGs: None
COUNT: 8

WARMUP:
Overhead seal clap
Arm circles
Moroccan night club
On 6,
Alternate stretches
pull leg to chest
Cross leg stretch
Kobra Kia
Mosey lap, Q walked.

THE THANG:
20, 25,30 counts below after each set the Pax moseyed lap, sprinting straights, while Q walked. Once caught up to Q then next set of exercises – did 4 laps for 1 mile. Exercises were (some 4 count): Merkins
WW1s
Superman’s
Air squats
calf raises

And frisbee….until chased off by the Field Hockey ladies.

MARY: in the ultimate

ANNOUNCEMENTS: the grunt in November

COT:
The Q shared the 5 pillars of recently retired UVA bball coach Tony Bennett,

The Five Pillars for which he built his teams around are:

HUMILITY: Know Who We Are
PASSION: Do Not Be Lukewarm
UNITY: Do Not Divide Our House
SERVANTHOOD: Make Teammates Better
THANKFULNESS: Learn From Each Circumstance

Tags: olympus, Pop Fly, Nano, Monk, Roddick, Peanuts, Rollingstone, Kermit

Date: 2024-10-26
AO: thefarm
Q: Sparky_The Farm
PAX: Firehead, F-No, Squatter
FNGs: None
COUNT: 4

WARMUP: na
THE THANG: 3.77 mile ruck along the Running Man Trail
MARY: na
ANNOUNCEMENTS: Infinity has Q Monday
COT: Don’t drop your effort until you end a task. There was a discussion about the injuries that occurred during the last three miles of a 40 mile hike. Dudes got lazy and lost focus. Instead, they were thinking about finishing and stepped on rocks wrong and twisting their ankles. “”(Don’t fumble on the one-yard line after a long run.) Make sure to stay focused until something is completed.

Tags: thefarm, Firehead, F-No, Squatter