Backblasts

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hamilton Boardwalk fries

Date: 2024-08-05
AO: hamilton
Q: Defiance
PAX: Flipper, Popeye, Jag
FNGs: None
COUNT: 4
THE THANG: 2 x sets of 11s with merkins, squats, V-ups, and mountain climbers. Various modes of transportation. At the wall, 4x sets of 20 box jumps, dips, and double scoop merkins. Then list your favorite summer travel food.

MARY: American hammers, flutter kicks, and LBCs

ANNOUNCEMENTS: 9/11 stair climb

COT: Q is hitting the road for work travel today. Always a challenge to stay on track and in routine when on the road. Whatever that challenge is for you, face it with the same strength that you show in the gloom.

Tags: hamilton, Flipper, Popeye, Jag

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thefarm 11’s Derkins, Thrusters, and Bonnie Blairs

Date: 2024-08-05
AO: thefarm
Q: Infinity
PAX: Trolley, Matthew – Running Man, Sparky_The Farm, Juan Valdez (F3 Geneva) FNGs: None
COUNT: 5

Warm up: SSHs, Don Quixotes, Beet Pickers, WMHs, Michael Phelps, LBACs, and Mosey around triangle.

The Thang:
11’s: Complete 1 and 10, then 2 and 9, etc reps of the following, with a run down the boardwalk in between each set. – Derkins IC and Jump Ups
– Thrusters w/coupon and Burpees
– Shoulder Press w/coupon and Bonnie Blairs (only did down to 3 presses and 8 Bonnie Blairs due to limited time)

Mary: J-Lo’s and Flutter Kicks.

Announcements: Trolley Q on Wednesday and Running Man Q on Friday.

CoT: “a terrible idea executed brilliantly has to be better than a brilliant idea executed terribly.” – Tress of the Emerald Sea by Brandon Sanderson

“When you have done your best, you may still have disappointments, but you will not be disappointed in yourself.” – Preach My Gospel handbook by the Church of Jesus Christ of Latter-day Saints

The same could be said of F3 and of life: show up and do your best whatever the task and it will be for the better.

Tags: thefarm, Trolley, Matthew – Running Man, Sparky_The Farm, Juan Valdez (F3 Geneva)

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mother-ruck-ing The bad news is you lost the Olympic pole vaulting event, the good news is…

Date: 2024-08-04
AO: mother-ruck-ing
Q: Ice Tea
PAX: Popeye, Ryan
FNGs: None
COUNT: 3

WARMUP: How you doin’?

THE THANG: 4 mile loop through a few of Falls Church’s parks. Saw a sketchy comic book shop and talked about some of the personalities of the 2024 Olympic Games. Also, don’t swim in the Seine, because, well…poop.

MARY: None

ANNOUNCEMENTS: Coffee is good.

COT: None

Tags: mother-ruck-ing, Popeye, Ryan

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thesandlot JG run, light on the JG

Date: 2024-08-03
AO: thesandlot
Q: Hobbyhorse
PAX: CableGuy, Booking, Legacy, Jenner, Roadhouse, Kodiak, Magoo, Racket FNGs: None
COUNT: 9
WARMUP: SSH, IW, HB, Wind, RVE, WMH, DD, a Great Stretch
THE THANG: Run west through Woodlawn Park to hill on 17th and Buchanan for quick hill Dora; return; a few other exercises along the way MARY: Am. Hammer
ANNOUNCEMENTS: 9/11 shirts and signup
COT: Coaching is hard; being coached is hard; it can definitely be worth it; do your best

Tags: thesandlot, CableGuy, Booking, Legacy, Jenner, Roadhouse, Kodiak, Magoo, Racket