Backblasts

Date: 2025-03-21
AO: theaerie
Q: Rocketman
PAX: Lonestar, Stewie, Chasqui, Jetstream
FNGs: None
COUNT: 5
WARMUP:

SSH
Willie Mays Hayes
Frankensteins
Butt Kickers

THE THANG:

1/2 mile run (2.5 loops around the field)
50 sandbag rows
100 pushups
150 squats
1/2 mile run (2.5 loops around the field)

Do ’em like good ole Cindy:
5 rows
10 pushs
15 squats

10 rounds and we’re booked!

ANNOUNCEMENTS:

– SLT and coffee afterwards!
– 12 miler timed coming up in April
– Men’s conference tomorrow!

COT:

If we fail to plan, we plan to fail. Let’s get some coffee and go planning!

Tags: theaerie, Lonestar, Stewie, Chasqui, Jetstream

Date: 2025-03-21
AO: horizon-ao
Q: Brown Bag
PAX: 3 mile, Disco, Gherkin, Kodiak, Poe, Yardbird, Kombucha FNGs: None
COUNT: 8
WARMUP: SSH, High knees, LBAC, Torso Twists, Air Squats, Alternating Lunges THE THANG:
With accompanying Beatles Playlist:

Circuit 1: Lower Body Focus (10 min)
(Perform each exercise for 40 sec on, 20 sec rest, repeat twice) 1. Jump squats
2. Bonnie Blair
3. Alternating Lunges
4. Broad jumps + backpedal
5. Al Gore
Circuit 2: Upper Body & Core Focus (10 min)
(Same 40 sec on, 20 sec rest, repeat twice)
1. Plyo Merkin
2. Superman
3. Alternating Shoulder Taps
4. Freddie Mercury
5. V-ups
Circuit 3: Full-Body Power & Endurance (10 min)
(Same 40 sec on, 20 sec rest, repeat twice)
1. Burpees
2. Mountain Climbers
3. Tuck Jumps
4. Bear Crawl/Crawl Bear
5. Plank hold to Merkin
MARY: Stretch
ANNOUNCEMENTS: Magoo Retirement Party; Pickleball
COT: Tough week; Glad to have ChatGPT, F3 and the Beatles to make things a bit better

Tags: horizon-ao, 3 mile, Disco, Gherkin, Kodiak, Poe, Yardbird, Kombucha

Date: 2025-03-21
AO: potomac-rising
Q: Baguette
PAX: FIFA (F3 The Capital), Promoter, RA, Groundskeeper
FNGs: None
COUNT: 5
WARMUP:
SSH IC 25
Imperial Walkers IC 25
Swing Billies IC 25
Squats OMD 25
Lunges OMD 15 EL
Mountain Climbers IC 25

THE THANG:
Coupon Military Press x 50 – shoulder
Coupon Bent-over rows x50 each arm – back
Coupon Squeeze Curl x50 – bis

Coupon Salt Shaker x50 (squat mod) – shoulder
Coupon deadlift x50 – back
Coupon Curls x50 – bis

Coupon Around the World CW x 25 CCW x25 – shoulder
pull ups – AMRAP back & bis

MARY:
Big boy sit ups x25 OMU
American Hammers IC 25
V-ups 3 OMU
Leg Raises 25 OMU
Freddy Mercury IC 25
LBC IC 25

ANNOUNCEMENTS:
COT:

Tags: potomac-rising, FIFA (F3 The Capital), Promoter, RA, Groundskeeper

Date: 2025-03-21
AO: terrapin-station
Q: Goldfish
PAX: Fitz-Hume, Legacy, Lazlo, Pepco, 2 percent, Kodak, Groundhog, CableGuy, Popeye, Periscope FNGs: None
COUNT: 11
WARMUP:
The usual – SSH, IW, HB, IBAC, etc, etc

THE THANG:
25 Squats , 20 WWIIs, 15 Merkins, 10 Lunges (IC), 5 Burpees followed by a lap

25 coupon curls, 20 coupon OH press, 15 coupon swings, 10 thrusters w/coupon, 5 blockees followed by a lap

Do the above three times through

MARY:
Rifle carry to each ‘corner’ of the field and do shoulder taps, toy soldiers, or mountain climbers at each corner. x50 LBCs

ANNOUNCEMENTS: Welcome back Groundhog!!

COT: with kids growing up so quickly, need to balance being present with an acceptance of time moving forward, which is difficult for YHQ to do.

Tags: terrapin-station, Fitz-Hume, Legacy, Lazlo, Pepco, 2 percent, Kodak, Groundhog, CableGuy, Popeye, Periscope

Date: 2025-03-20
AO: hoya-paxa
Q: Hammerhead
PAX: Hobbyhorse, Daaa Auditor, O’Captain
FNGs: None
COUNT: 4
WARMUP: 19 SSHs, 19 CPs
THE THANG: Can i get an Amendment Nineteen? (As we climb the historical ladder of the Suffrage Movement)

1st Rung: Jeannette Rankin (19Mx19 Montana Farmer Carries) – Jeannette Rankin grew up on a family farm and started her own farm, while also one of the most prominent leaders suffragist movement, and the first woman elected to US Congress
2nd Rung: Alice Paul (Quaker– 19x 3 secs [min long] yoga position, tree hug with heels raised) she tirelessly led the charge for women’s suffrage and equal rights in the United States. Born to a New Jersey Quaker family in 1885, young Alice grew up attending suffragist meetings with her mother. She pursued an unusually high level of education for a woman of her time, graduating Swarthmore College in 1905 3rd Rung: Zitkala-Ša of the Lakota people of the Sioux Tribe – helped commemorate Sitting Bull and the Wounded Knee massacre. We did not do an Indian Run but instead honored their heritage as “standing rocks…” holding them up, pressing them up, thrusting them up, while discussing future legalities and environmental impact statements concerning the Access Pipeline and the Stand Up Lakota protest song as it played out all 4 min) 4th Rung:
5th Rung: Adelina “Nina” Otero-Warren Nina Otero-Warren was a suffragist, author, business woman, and homesteader. (19M Elizabeth Warren’s Backwards lunge) 6th Rung: Dr. Mary Edwards Walker ( 19M walking hillbillies) was a physician, women’s suffrage advocate, Civil War veteran, and the only woman to receive the US Medal of Honor. 7th Rung: Mary Church Terrell ( 19x prayer squats, then Hallelujah Arms 8th Rung:

Tags: hoya-paxa, Hobbyhorse, Daaa Auditor, O’Captain