Backblasts

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atlantis the longest 3/4 mile

Date: 2024-07-30
AO: atlantis
Q: True North
PAX: Windtalker, Wavetalker, Bratwurst, Hammerhead, B-String, Smokee, True North FNGs: None
COUNT: 7
WARMUP: OYO arm circles, 12x willy mays hayes and michael phelps
THE THANG: mosey 0.75 miles to Providence Park with some erkins and griffin along the way. Riff on “Longest Mile” – PAX together execute 3 rounds of: 10x burpees, 100m run, 10x squats, 100m run, 10x merkins, 100m run, 10x situp, 50m run then bear crawl/crawl bear/skip for last 50m. 0.75 miles back with another griffin, calf raises, and Mike Tyson merkins MARY: crunch frogs until time
ANNOUNCEMENTS: 9/11 stair climb and memorial visit
COT: with any time away from work comes an inevitable flood of demands upon return. Keep a focus on priorities (God/family/work) not deadlines.

Tags: atlantis, Windtalker, Wavetalker, Bratwurst, Hammerhead, B-String, Smokee, True North

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balls-of-fury Home Away From Home

Date: 2024-07-30
AO: balls-of-fury
Q: Legacy
PAX: Gherkin, Toolbox, Fish Fry, Cam, SPINAL TAP, Magoo, 3 mile FNGs: None
COUNT: 8
WARMUP: ugly dinks
THE THANG: BALLS OF FURY
MARY: N/A
ANNOUNCEMENTS: Hayes is good also so we should discuss what folks like best for this.
COT: Our balls won’t stop. We hit the record for turnout — on a week in which we were knocked out of our usual place because of construction

Tags: balls-of-fury, Gherkin, Toolbox, Fish Fry, Cam, SPINAL TAP, Magoo, 3 mile

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thegeneral Top of the World

Date: 2024-07-30
AO: thegeneral
Q: Summit
PAX: Robo, Gherkin, Defiance, Spud, Lazlo, Traveler, bogey, Toolbox, Hobbyhorse FNGs: None
COUNT: 10
WARMUP:
SSH, Hillbillies, Michael Phelps, Arm Circles, WM Hayes, Down Dog, WGS, Cobra Kai THE THANG:
– Tabata Set 1 (20 secs work/10 secs rest X 8-Step Ups & High Knees alternate
– Cumulative 4 Corners-with shuffle and sprints between corners (End zone to 20 yard line across field and back to end zone) – Corner 1: 10 merkins
– Corner 2: 10 merkins, 15 jump squats
– Corner 3: 10 merkins, 15 jump squats, 20 plank jacks
– Corner 4: 10 merkins, 15 jump squats, 20 plank jacks, 25 monkey humpers
– Tabata Set 2 (20 secs work/10 secs rest X 8-Mucho Lego (Bonnie Blairs/jump squats) & dips alternate
– Dora (one partner exercises while other murder bunnies to 20 yard line and hallelujah carries back) – 50 coupon presses
– 75 coupon swings
– 100 goblet squats
– Tabata Set 3 (20 secs work/10 secs rest X 8-Toe taps & urkins alternate

MARY: Flutter kicks, American hammers, leg lifts, and cherry pickers ANNOUNCEMENTS:
– Sign ups for 9/11 climb and t-shirts on Slack
– Ruck and float this weekend-info on Slack
– Iron Sharpens Iron Bible study on Wednesday 7/31 (and every Wed) at Gherkin’s house. Appreciate the hospitality here! COT: Q’s VQ in the Capital Region.

Shared F3 story of being invited to the Gloom in South Orange, NJ in December 2020. Was in darkest time of life with trials with adult child. Didn’t realize that the mission of F3 to plant, grow and serve would be transformative and that 4 NJ brothers all from different backgrounds would be there for Q to hold him up. We became the SLT of a new region (The Frontier) and went on to plant several other F3 regions in NJ.

Q remains passionate about our calling to be there for guys who often say that they are OK but really are not. The antidote to Sad Clown Syndrome = F3. Could not get out without a Soprano’s reference and a NJ playlist.

Q moved to Arlington 2 months ago and was super blessed to have F3 Capital sites all around and to be so warmly welcomed. You HIM are best in class and it is a pleasure to be part of your region.

Lastly, thanks to Hobbyhorse for nudging Q to step up. Appreciated.:pray:

Tags: thegeneral, Robo, Gherkin, Defiance, Spud, Lazlo, Traveler, bogey, Toolbox, Hobbyhorse

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acropolis Rotating Station work

Date: 2024-07-29
AO: acropolis
Q: Hightower
PAX: Peloton, Peanuts, Monk
FNGs: None
COUNT: 4

WARMUP:
A few exercises and stretches to warm up.
Fellowship lap around field.

THE THANG:
Start as group at end line: bear crawl to center line for 4 stations. 25 curls with med ball
25 bent rows with block
15 med ball slams
10 cc high knee step up on bench
Then continue bear crawl to far end line.
Rinse & repeat, this time lunge walk to center line, then same 4 stations. Then lunge walk to far end line. Round 2, Mario Bros Skip to center line for 4 stations:
25 med ball shoulder press
25 chest press block
25 tricep extension med ball
20 dips on bench
Mario Bro Skip to far end line.
Karaoke back to center line, then rinse and repeat 4 stations. Karaoke back to end line. Fellowship jog around field to cool down.

MARY:
Ring of Fire round of Mary.

ANNOUNCEMENTS:
Ruck & Float
Sept 11 stair climb & shirt order open

COT:
Thanks and gratitude for you guys coming out to support Acropolis!

Tags: acropolis, Peloton, Peanuts, Monk