Backblasts

Date: 2025-11-15
AO: freestate
Q: F3 Scabby
PAX: Horshack, Andrew Churchill, F3 Scabby, Rebound, Deagle, Cannoli, Hot Sauce, MoonMan(Q) FNGs: None
COUNT: 8
WARMUP: SSH, IW, arm circles, merkins, a little bit of kung fu
THE THANG: partner up for boxing. Group 1 on Mitts & gloves. Group 2 mosey to the playground for shoulder taps, partner push ups, step ups, pull ups x 5 MARY: flutters, outlaws, box cutters, LBC, dying cockroach, 5 burpees oyo! ANNOUNCEMENTS: dad’s camp
COT: if you practice, you too can become a boxing master.

Tags: freestate, Horshack, Andrew Churchill, F3 Scabby, Rebound, Deagle, Cannoli, Hot Sauce, MoonMan(Q)

Date: 2025-11-15
AO: thefarm
Q: Firehead
PAX: Trilogy, Firehead
FNGs: None
COUNT: 2
THE THANG: Ruck through Horsepen Run
ANNOUNCEMENTS: Running Man Q on Monday
COT: Plenty of discussion on the ruck

Tags: thefarm, Trilogy, Firehead

Date: 2025-11-14
AO: horizon-ao
Q: Disco
PAX: 3 mile, Fish Fry, sticks, Poe, Tomb Raider
FNGs: None
COUNT: 6
WARMUP: SSH, M Phelps, WMH, C Pickers, D Dog, Childs Pose
THE THANG: Rickey Bobby to coupons.
Repeat Sequences of 2 coupon exercises and 1 run.
Coupons: overhead, pull throughs, curls, rows, M Tysons, round the world, grave digger, incline Merkin, burpees, etc Runs: Yves poll, Rickey Bobby, karaoke, regular, Frankenstein, bear crawl, etc MARY: each one pick one – bird dog, plank jack, box cutter, j lo, etc ANNOUNCEMENTS: yes
COT: Met an inspiring Marine/Viet Nam vet in a flight delay. Forced slowdowns can be an oppy to see the world through new eyes.

Tags: horizon-ao, 3 mile, Fish Fry, sticks, Poe, Tomb Raider

Date: 2025-11-14
AO: sparta
Q: Atlas
PAX: Part-Time, Norm, Ashe, Dunder, Doodles, Battleship, NOAA, Monk, Drano, Baywatch, Peanuts, Atlas, Flapjack FNGs: None
COUNT: 13
WARMUP
Stretching tights and hamstrings, Willy May says, One knee down and both hands up Arms movement, Smurf jacks

THE TANG
https://www.youtube.com/watch?v=FJhGRQnThOo
Sweat Angels 15
Imperial Squat 20
Dips 25
Plank Jack 30

Pull-ups (5) American hammers (15) Step-ups (20)
ANNOUNCEMENT & PRAYERS:
East vs West flag football
Book club challenge 12/04 at Rambler’s house
Consider coming for a workout on Thanksgiving Day

COT: Where do you find the strength to overcome your own fear and to achieve your dreams? Horizontal resources: friends, spouses, mentors, peer effects Vertical resources: Faith, Religion, trusting a supreme being such as God
Inner Self: look into yourself, listen to your intuition, trust, and believe in your ability
Combine your vertical, horizontal, and inner self connections to discover yourself, the world, and to pursue your dreams

Tags: sparta, Part-Time, Norm, Ashe, Dunder, Doodles, Battleship, NOAA, Monk, Drano, Baywatch, Peanuts, Atlas, Flapjack

Date: 2025-11-14
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Jeremy Hurlbutt
FNGs: None
COUNT: 2
WARMUP:
20 SSH IC
15 imperial walkers IC
8 squats jumps SC MD
10 HR merkins SC MD
10 Cherry pickers IC

THE THANG:
Center pax:
10 cleans 10 merkins 10 taint scrapers

Other pax:
Round 1 – merkins until center pax is complete
Round 2 – coupon squats

Mosey

Center pax: 6 blockies 10 squats 20 curls

Other pax:
Round 1 – shoulder press
Round 2 – LBC

Mosey

Center pax: 10 cleans 10 squats 10 taint scrapers

Other pax:
Round 1 – curls

Center pax: 6 blockies 10 merkins 20 curls

Other pax:
Round 1 – bent over rows

MARY:
10 big boy sit-ups
10 scissors
10 dying crab cockroach
10 reverse crunches
10 Freddie merkury

ANNOUNCEMENTS:
Planning for 3rd annual Nathaniel Kronisch football workout. Date to be finalized soon.

COT:
A dad from my sons baseball team passed away suddenly this past weekend. A tragic loss for his wife and 4 small kids. I don’t know the cause but events like this are one of the reasons I stay as active as I do. Death doesn’t scare me. But leaving my family in a position of vulnerability does. When I’m old and they don’t rely on me any more (or at least as much) death can come for me when it wants. For now, I’ll stay extremely active to ensure I’m doing what it’s my control to see my kids grow old and hold my wife’s hand a little while longer.

Tags: potomac-rising, Jeremy Hurlbutt