Backblasts

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thepatriot Home Sweet Home

Date: 2024-08-30
AO: thepatriot
Q: Legacy
PAX: Ice Tea, Bone, Boardwalk, Strange Brew, Anchorman, Flipper, bogey, Shake ‘n’ Bake, Lazlo, Sunshine, My Space, Fitz-Hume, Jag, Kodak, citrus, Popeye, CableGuy, Goldfish, Hobbyhorse, Overthrow, SAAS, Prestige, Big Short, Summit, Groundhog, Breach, Skymiles, Smokey, Prenup, Hops, Daaa Auditor, Flux, Neyland, I AM MISSING A FEW–apologies, DM me or edit yourself in FNGs: None
COUNT: 37
WARMUP: SSH, Imperial Walker, Hill Billys, Cherry Pickers, Michael Phelps, Willy Mayes Hayes, Downward Dog, WGS
THE THANG: An escalator: do the first set, then a lap, then the first set and second set, and a lap, and the 1st, 2nd, 3rd set and lap and so forth and so on. The reps: 5 Blockees, 10 Overhead Presses, 15 Merkins, 20 Curls, 25 squats (PAX choice), 30 flutters (but IC and with fuzzy math), and 35 calf raises. MARY: N/A
ANNOUNCEMENTS: Stairclimb workout tomorrow at the exorcist stairs, 2F event 5:00 pm 9/10 at Claire and Dons, Stairclimb on 9/11; IPCs Friday at the Patriot in September
COT: 37 PAX! AYE! The Q ended up cooking himself early in the workout–so it ended up being a bit of a grind; and this brought thoughts into his mind regarding what it must have been like (be like) for the men in Ukraine. What is that like for ordinary average guys (not trained soldiers) to be suddenly thrown into 21st Century combat? Remember–when we are out here, even for IPC, it is YOU vs. YOU. And YOU vs. YOU is actually a team sport. We need you on this team. Push yourself to come out — lots of 1F events in September and that is all to set up the 2F and 3F. Thanks for coming out! SYITG!

Tags: thepatriot, Ice Tea, Bone, Boardwalk, Strange Brew, Anchorman, Flipper, bogey, Shake ‘n’ Bake, Lazlo, Sunshine, My Space, Fitz-Hume, Jag, Kodak, citrus, Popeye, CableGuy, Goldfish, Hobbyhorse, Overthrow, SAAS, Prestige, Big Short, Summit, Groundhog, Breach, Skymiles, Smokey, Prenup, Hops, Daaa Auditor, Flux, Neyland, I AM MISSING A FEW–apologies, DM me or edit yourself in

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compound Stairway to fun!

Date: 2024-08-29
AO: compound
Q: Popeyes
PAX: Big Bird, Yardbird, Monte Karlo, Skidoos, Cactus, Butterfly, Catepillar FNGs: 1 Catepillar
COUNT: 8
WARMUP: SSH, Merkins, Mosey with butt kickers, high knees, super marios, arm circles. Worlds greatest stretch, down dog, cobra kai. THE THANG:
All together: Run 2 flights of stairs, run across the parking lot, run down 2 flights of stairs. Group 1 – Do it again
Group 2 – Burpees while we wait for Group 1 to come back
Switch – Group 1 does Burpees and Group 2 does the stairs

All together: Run 3 flights of stairs, run across the parking lot, run down 3 flights of stairs. Group 1 – Do it again
Group 2 – Merkins while we wait for Group 1 to come back
Switch – Group 1 does Merkins and Group 2 does the stairs

All together: Run 4 flights of stairs, run across the parking lot, run down 4 flights of stairs. Group 1 – Do it again
Group 2 – Big Boy situps while we wait for Group 1 to come back Switch – Group 1 does Big Boy Situps and Group 2 does the stairs

All together: Run 5 flights of stairs, run across the parking lot, run down 5 flights of stairs. Group 1 – Do it again
Group 2 – Flutter kicks while we wait for Group 1 to come back Switch – Group 1 does Flutter kicks and Group 2 does the stairs

All together: Run 6 flights of stairs, run across the parking lot, run down 6 flights of stairs.

MARY: She was present
ANNOUNCEMENTS: 9/11
COT: Anger abounds. There was a 40 something year old who shot a 30 something year old at the Gold’s Gym in Reston. My daughter and my wife got into an argument and said some hurtful things. Anger oftentimes generates angry words and actions. Instead of expressing your angry feelings or actions, try forgiveness. It is as equally as memorable on the other side but in a positive way.

Tags: compound, Big Bird, Yardbird, Monte Karlo, Skidoos, Cactus, Butterfly, Catepillar

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olympus Running the Clock

Date: 2024-08-29
AO: olympus
Q: Megatron
PAX: K-Pop, Po, Ashe, Pumpernickel, Crop Duster, NOAA, Blue Steel, Megatron, Polar, 5K FNGs: None
COUNT: 10

WARMUP: Merkins, lunges, Michael Phelps, worlds greatest stretch, side, straddle hop

THE THANG:
5 minute rounds 10 yd movement, 20 yd “dash” exercise

Round 1 burpee broad jumps 15 KBS
Round 2 lateral hops 15 pushups
Round 3 lunge 15 DL
Round 4 broad jumps 15 overhead press
Round 5 single leg hop 10 burpees with block

MARY:
Stretching

ANNOUNCEMENTS:
Stair climb backpacking Iron Pax sparta

COT:
Failure is part of the learning process you’re not failing so much as learning what doesn’t work. As long as you learn from your less than successful attempts it’s not failure.

Tags: olympus, K-Pop, Po, Ashe, Pumpernickel, Crop Duster, NOAA, Blue Steel, Megatron, Polar, 5K

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thefarm MJ

Date: 2024-08-28
AO: thefarm
Q: Matthew – Running Man
PAX: F-No, Infinity, Lumbergh, Matthew – Running Man, Pad Thai, Sparky_The Farm, Squatter, Trolley FNGs: None
COUNT: 8

WARMUP:
Round robin

THE THANG:
4 minutes alternating between erkins and squats
4 minutes alternating between dips and plank jacks

Mosey

4 minutes alternating between Bonnie Blairs and step ups
4 minutes alternating between monkey humpers and big boy situps

Mosey

4 minutes alternating between burpees and reverse lunges
4 minutes alternating between mericans and jump-ups

MARY:
Flutter kicks
LBCs

ANNOUNCEMENTS:
Pad Thai will lead Friday
9/11 stair climb

COT:
Quote from C.S. Lewis:
As long as you are proud, you cannot know God. A proud man is always looking down in things and people. And of course, as long as you are looking down you cannot see something that is always above you.

Tags: thefarm, F-No, Infinity, Lumbergh, Matthew – Running Man, Pad Thai, Sparky_The Farm, Squatter, Trolley