Backblasts

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freestate i dreamt i was a butterfly

Date: 2025-04-29
AO: freestate
Q: Dungeon Master
PAX: Andrew Churchill, Bachelor, Cannoli, Dungeon Master, Dungeon Master, F3 Scabby, Mark Michael, Mumford, Winston FNGs: None
COUNT: 9
WARMUP:
• SSH x15 IC
• Hairy rockettes X15IC
• Swingbillies x15IC
• Plank Jacks x 15 IC
• Mountain Climbers x 15 IC
• inchworms push-ups x6 OYO
• Twists x10IC
• Neck roll each side x 5 OYO
• Willie Maes x 10 IC
• Greatest stretch x 5IC
• Cherry Pickers x 10 IC

THE THANG:
Everyone Get coupons . . .

Set 1 (4 sets)
• Curls with coupon x30, x25, x20, x25
• Squats with coupon x20, x15, x15, x15
• Inclined merkins on coupon x20, x15, x12-15, x10-15
• MOSEY
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure…

Set 2 (3 sets)
• overhead press x30 OMC, x25; then chest press x25 OMC, x20
• calf raises x30 OYO, x20 OYO, carolina dry docks x20 OMC, monkey humpers x15 OYO
• Bend-over row with coupon x30 two-handed, x30 (half one-hand, half the other), x24 (half one-hand, half the other), x25 • MOSEY
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure…

MARY:
• Flutters x 15 IC with coupon
• Butterfly sit-up with coupon x10 OYO
• Scissors x15 IC

ANNOUNCEMENTS:
• Amon’s 50th Birthday party! May 10, 2:30-5:30pm, Cabin John Regional Park, 7400 Tuckerman Lane, Pavilion G

COT: Happy Spring!

Tags: freestate, Andrew Churchill, Bachelor, Cannoli, Dungeon Master, Dungeon Master, F3 Scabby, Mark Michael, Mumford, Winston

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acropolis Campus tour

Date: 2025-04-28
AO: acropolis
Q: Hightower
PAX: Crop Duster, Peanuts, Obadiah
FNGs: None
COUNT: 4
WARMUP:
Active stretching & warm ups.

THE THANG:
Fellowship jog pace tour around Woodson & Frost schools.
Stop 3 times for series of exercises:
20 minutes incline merkins then 20 squats over bench. Rinse & repeat for 2nd round.

MARY:
Ring of Fire Mary.

ANNOUNCEMENTS:
I’ve got the Q again, plan to meet at Fairfax campus of George Mason, Fairfax campus to prep for Murph. Memorial Day Murph
Regional anniversary early June.

COT:
Just started new book from Mel Robbins, ‘Let Them’.
Relevant for us as parents, with our spouse, with our friend’s & family. We cannot control other people’s decisions, rather Let them make their choice. Gives you opportunity to see their cards, then you get to make your own decisions based n how to react.

Tags: acropolis, Crop Duster, Peanuts, Obadiah

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thepatriot That went better than I expected…

Date: 2025-04-28
AO: thepatriot
Q: Lucius , Porkchop
PAX: Boardwalk, Walker, Jenner, Strange Brew, Piano Man, Short Rib, Prestige, Wedding Singer, Rim Fire, DoorDash, Bone, Maguire, Smokey, Porkchop, My Space, Lazlo, Anchorman, Bob the Builder, Fiddler, Pearl (DR) FNGs: None
COUNT: 21
WARMUP:
SSH; LBAC; Moroccan Night Clubs; Michael Phelps; Downward Dog; Cobra Kai; Child’s Pose

THE THANG:
Mosey; Step Ups; Dips; Step Ups; Dips; Step Ups; Mosey; Wall Sit; Bricklayer Merkins; Chicken Peckers; Mosey; Wall Sit; Chicken Peckers; Mosey.

Teams of 2 PAX performed 6 100-rep rounds of exercises: Merkins; Squats, Overhead Press; Curls; Lunge Steps; & Atlas Shrugs. As a rest exercise, one member of each team ran 70 yards while the other did reps. Flip flop until all 100 reps complete. Pick up six after each round.

50-yard Bear Crawl.

Lament that we ran out of time. Blame My Space.

MARY:
Flutter kicks.

ANNOUNCEMENTS:
Bone-a-thon.
Murph
Convergence

COT:
Change is constant and challenging. Relishing new roles even if unfamiliar) can make it go better than expected.

Tags: thepatriot, Boardwalk, Walker, Jenner, Strange Brew, Piano Man, Short Rib, Prestige, Wedding Singer, Rim Fire, DoorDash, Bone, Maguire, Smokey, Porkchop, My Space, Lazlo, Anchorman, Bob the Builder, Fiddler, Pearl (DR)