Backblasts

Date: 2024-10-09
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Baguette, Pothole, Promoter, RA, Tiger Lilly, Sherpa, William Savage, Tom Pollak FNGs: None
COUNT: 9

WARMUP:
15 SSH IC
10 thruster plank jacks IC
10 imperial Walker squats IC
2 burpees on Q
10 high knees IC
2 burpees on Q
5 mountain climbers IC
3 merkins IC
5 mountain climbers IC
3 merkins IC
10 shoulder taps IC
10 windmills IC
10 Cherry pickers IC
6 Willie Mays Hays

THE THANG:
Session 1 blockie shuffle

Line up with coupon, 5 blockies, run with coupon to half, leave coupon, back to start, to far side grabbing coupon on the way, 5 blockies, run all the way back to start with coupon

Q wins Q picks the next exercise 20x
Q loses Q picks someone to choose next exercise 10x

Long mosey

Sessione 2
Blockie bear crawls
Line up, 5 blockies, bear crawl ½ way, crawl bear back, run coupon all the way to end, 5 blockies, bear crawl to half, crawl bear back, grab coupon, run back to start

Q wins Q picks the next exercise 20x
Q loses Q picks someone to choose exercise 10x

Long mosey

Repeat Session 1

Long mosey

Repeat Session 2

MARY:
25 LBC IC
15 side crunch plank IC
20 LBC IC
10 side crunch plank IC
15 LBC IC
5 side crunch plank IC

ANNOUNCEMENTS:

Yoga once a month at Bethesda AO on Saturday

Road clean up once a month in Bethesda Saturday

Q school next wed – encourage anyone who wants to start leading to do so

Post your beatdowns on slack – there is actually a reason – the tally of those posts worldwide is how they know the number of daily workouts happening

COT:
I recently began a leadership course at Georgetown U. We had to do an exercise where we individually ranked 12 possible actions to take if ever trapped in the basement of a building after an earthquake. 1 was most important, 12 was do not even considering doing. We then met in small groups to decide what the order should be. Then we got what the correct order was from a disaster expert. We calculated the difference between our individual rank and the expert rank. I’ll spare you the math but individually I got a 30, meaning my choices were 30 points off the correct answers. But as a group we got a 10, meaning we were only slightly off the correct answers. The point is that I think sometimes as men we tend to do things our own way. Sometimes that works. But I think it’s important we remain open to the idea that in some cases (perhaps more often than not) we’re stronger together.

Tags: potomac-rising, Baguette, Pothole, Promoter, RA, Tiger Lilly, Sherpa, William Savage, Tom Pollak

Date: 2024-10-09
AO: theaerie
Q: Stewie
PAX: SAAS, gabe, Lonestar, Trifecta, Just Jim, Shoxs, Goat
FNGs: 2 Shoxs, Goat
COUNT: 8

WARMUP:
SSH
Don quioxte
Learning to Phelps
Cherry Pickers
Hillbillies
Imperial walkers
Arm circles
Highknees
merkins
Thunderstruck burpees

THE THANG:
Do 20reps, move 20yds, do 20reps, return 20yds of each:

Merkins + Bear crawl
Coupon curl OH press + rifle carry
Manmaker+ murder bunnies
Body squat + lunge
Hip thrust + crab walk

MARY:
Flutter kicks
LBC
American hammer
Xfactor

ANNOUNCEMENTS:
Oct19…Haymarket parade pax-on-parade
Oct 26…Old rag
Nov 9…Grunt

COT:
In The Hitchhiker’s Guide to the Galaxy by Douglas Adams, the supercomputer Deep Thought, was built for the purpose of answering “what is the purpose of life”, and it provides the answer: 42.

The characters are dissapointed because the answer was useless, because the wrong question was asked.

We all find ourselves asking the question whether about our job, relationships, or situations. We usually ask questions like:

What do I need to do to improve my situation?
What should I do with whats left of my life?
What decision should I make to better my long-term future?

Notice how all these question are focused on I and me?

If your not getting any useful answers and find yourself in a circular pattern of if not getting anywhere, consider 42 and ask yourself if the wrong questions are being asked.

Instead of asking self-centered questions and focusing on ourselves consider more outward approach and focus on serving others, be a community leader, and use your talents and ambitions to assist those in need. From this outward perspective, you may find fresh new questions will begin to form.

Tags: theaerie, SAAS, gabe, Lonestar, Trifecta, Just Jim, Shoxs, Goat

Date: 2024-10-09
AO: ao-the-bullpen
Q: Infinity
PAX: Peloton, Crop Duster
FNGs: None
COUNT: 3
WarmUp: SSHs, Rockettes, Beet Pickers, WMHs, Michael Phelps, Merkins, and Mosey.

The Thang:
4 Rounds of the Following:
– 60m Sprint
– 10 Chuck Norris Push-ups (aka, Knerkins)
– 10 American Hammers IC
– 10 Squat Kicks IC
– Chuck Norris fact (see below)

4 Rounds of the Following:
– 20m of Roundhouse Kicks
– Karate stance, L leg fwd: R Punch, L Jab, R Uppercut, R Knee x 10 – Karate stance, R leg fwd: L Punch, R Jab, L Uppercut, L Knee x 10 – Chuck Norris fact (see below)

2 Rounds of the Following:
– 20m Standing Long Jumps
– 10 Break Dancers
– 20m Bear Crawls
– CDDs
– Chuck Norris fact (see below)

Chuck Norris Facts:
1. When Chuck Norris does a push up, he isn’t lifting himself up, he’s pushing the Earth down.
2. When the Boogeyman goes to sleep every night, he checks his closet for Chuck Norris. 3. Chuck Norris counted to infinity—three times.
4. They once named a street after him, but they had to rename it. No one dared cross Chuck Norris! 5. How many push-ups can Chuck Norris do? All of them.
6. Chuck Norris can divide by zero.
7. When Alexander Graham Bell invented the telephone, he had three missed calls from Chuck Norris. 8. Chuck Norris threw a grenade and killed 50 people, then it exploded.
9. Chuck Norris has a diary. It’s called the Guinness Book of World of Records. 10. Bigfoot claims he saw Chuck Norris.
11. Death had a near-Chuck Norris experience.
12. Chuck Norris was exposed to COVID-19. The virus is now in quarantine for 14 days. 13. Chuck Norris’ tears cure cancer. Unfortunately, Chuck Norris never cries.
14. Hand sanitizers can kill 99.9% of germs. Chuck Norris can kill 100% of whatever he wants.

Mary: Flutter Kicks and Jamie (20 sec boat pose, 20 sec crunchy frogs, and 20 sec boat pose)

CoT: “A lot of times people look at the negative side of what they feel they can’t do. I always look on the positive side of what I can do.” – Chuck Norris

“Anything you want is just on the other side of an uncomfortable emotion.” – Sara Brewer

Anyone who has accomplished something great has learned to look on the positive side of what they can do and embrace the discomfort of doing something new or different. Embrace the discomfort. Accomplish great things.

Tags: ao-the-bullpen, Peloton, Crop Duster

Date: 2024-10-09
AO: thefarm
Q: Firehead
PAX: F-No, IKEA, Infinity, Matthew – Running Man, Lumbergh, Sparky_The Farm FNGs: None
COUNT: 7
WARMUP:
Grady Corns, Don Quixotes, Michael Phelps, Mosey around the fields

THE THANG:
Sprint width of Field
Tabata Squats x 8
Tabata Merks x 6

Sprint Back
Tabata Bonnie Blairs x 6 (reverse lunges or shoulder taps)
Tabata Shoulder Dips x 6

Sprint Far
Tabata SSH x 8
Tabata American Hammer x 8

Sprint width of Field
Tabata Burpees x 6
Tabata LBCs x 6

MARY:
None – Hit time with LBCs

ANNOUNCEMENTS:
F3 The Farm Clean Up Saturday morning Nov 2

COT:
As you get older continue to try to stay fit but don’t break yourself. Be there to sustain each other in taking care of yourself.

Tags: thefarm, F-No, IKEA, Infinity, Matthew – Running Man, Lumbergh, Sparky_The Farm

Date: 2024-10-09
AO: thefarm
Q: IKEA
PAX: Lumbergh, Firehead, F-No, Squatter, Hydro, Aaron (Seabass), Jeff (Goldwing) FNGs: 2 Aaron (Seabass), Jeff (Goldwing)
COUNT: 8
WARMUP: SSH, Imperial Walkers, Hill Billies, Michael Phelps, Arm Circles, WM Hayes, Cherry Pickers, Down Dog, Cobra Kai THE

THANG:

Dora Round 1
Bear crawl out and mosey back
120 thrusters

Round 2
Run to line- 2 burpees- run back
150 Curls

Round 3
Crab walk to line
120 Coupon Squats

Round 4
Mueble bunnies
100 t claps

ANNOUNCEMENTS:
Rag Hike Oct 26
Street clean up Nov 2nd
Lumberg has Q on Friday and F No on Monday
COT:
3 main parts to a habit que, behavior, and consequence. Focus on the beginning and the end to break bad habits and develop new ones

Tags: thefarm, Lumbergh, Firehead, F-No, Squatter, Hydro, Aaron (Seabass), Jeff (Goldwing)