Backblasts

Date: 2025-03-13
AO: hoya-paxa
Q: Hobbyhorse
PAX: Daaa Auditor, Windtalker, Summit, Goldfish, Trademark, Chacka FNGs: None
COUNT: 7
WARMUP: ssh iw hb wmh rve mp dd greatest
THE THANG: jog neighborhood. Focus on repeating hills. mix in ww2 and merkin. Finish with work on Exorcist Stairs and on-the-fly mary MARY: on the fly iw
ANNOUNCEMENTS: check channel
COT: try to listen more than we talk

Tags: hoya-paxa, Daaa Auditor, Windtalker, Summit, Goldfish, Trademark, Chacka

Date: 2025-03-13
AO: olympus
Q: Blue Steel
PAX: Doodles, Atlas, Peanuts, Blue Steel, Rollingstone, NOAA, Battleship, Nano, Hostess, spartan, K-Pop, Rambler FNGs: None
COUNT: 12
WARMUP: stretching
THE THANG: Goal line to 50 yd alternate leg lunges with Cindy
Rifle carry Back to goal line and at every 10 yds do 10 curls with ole Cindy heading back to goal line 30 Monkey Humpers at goal line
Overhead press while walking to 50
On your 6 for V ups aka (hernia) with Cindy (Slow Reps)
Leave the ole Cindy behind and Bear crawl to goal line every 10 yds do 10 reverse hand position, Merkin Jumping into No Surrender
30 Bonnie Blair’s with Cindy at Goal line

MARY: Hip and Lower Lumbar work
ANNOUNCEMENTS: None
COT: Be the best version of yourself. If you’re going to do you, Do it right, and Do it well.

Tags: olympus, Doodles, Atlas, Peanuts, Blue Steel, Rollingstone, NOAA, Battleship, Nano, Hostess, spartan, K-Pop, Rambler

Date: 2025-03-12
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Promoter, Baguette, Groundskeeper, Low key
FNGs: None
COUNT: 5
WARMUP:
20 SSH IC
10 Merkins IC
10 Shoulder taps IC
10 MCs IC
10 windmills IC
6 WMH IC

THE THANG:
4 corners
Corner 1:
12 burpees on Q
rifle carry to corner 2

Corner 2:
40 curls on Q
murder bunny to corner 3

Corner 3:
40 taint scrapers on Q
rifle carry to corner 4

Corner 4:
40 overhead press on Q
Murder bunny to corner 1

Repeat 4x but decrease amounts of exercises by
8, 6, 4, 2 burpees
30, 20, 10 other exercises

MARY:
15 FM IC
15 LBC IC
15 dying cockroach IC
10 flutters high & slow IC
10 flutters low & fast IC
Plank o Rama

ANNOUNCEMENTS: nine

COT: my oldest daughter (6th grade) is on a multi day trip to OC for a future leaders conference. It’s an honor to be there so I could not be more proud. But it is still odd to not have her in the house. I know we need to let them spread their wings and fly but damn if that isn’t hard to do!

Tags: potomac-rising, Promoter, Baguette, Groundskeeper, Low key

Date: 2025-03-12
AO: thefarm
Q: Squatter
PAX: Firehead, Sparky_The Farm
FNGs: None
COUNT: 3
WARMUP:
– SSHs IC
– Grady Corns IC
– Don Quijote IC
– Willie Mays Hayes IC
– Imperial Walkers IC
– Triangle mosey

THE THANG:
Dora Style:
100 – Merkins
150 – Coupon Overhead Press

Q switched the workout as we didn’t have an even number for Dora:

Stations:
Coupon Curls, LBCs, Mosey
Coupon Bench Press, Goblet Squat, Coupon Carry
Coupon Overhead Press, Something else, Karaoke

MARY:
– Rosalitas IC
– Penguin Crunches IC
– Rope climbers IC
– American Hammers
– Flutter Kicks

ANNOUNCEMENTS:
I believe Infinity has Q on Friday.

COT:
Q talked about the shame cycle and how to avoid it. It starts by telling ourselves that we are bad people whenever we make a mistake, this leads to hiding, building a facade of perfection but never addressing the original mistake. We can flip that around by telling ourselves “I am not proud of that, but this is an opportunity to improve myself” and following up with action to fix/make amends.

Tags: thefarm, Firehead, Sparky_The Farm

Date: 2025-03-12
AO: thepatriot
Q: bogey
PAX: Lazlo, CableGuy, Strange Brew, My Space, SAAS, Bob the Builder, Ice Tea, Lucius, Trademark, Wedding Singer, LaForge, Walker, Rim Fire, Overthrow FNGs: None
COUNT: 15
WARMUP: SSH, MPs, IWs, HBs, MNCs, Caps, WMH, DDog, Kobra Kai

THE THANG: 4 rounds of 3 exercises (4-count each), with various movements between rounds. Are we doing 2x reps of some exercises? Gray area.

Round 1
15 Merkins IC
15 Coupon Copperhead Squats IC
15 Blockees
100yd backpedal, 100yd mosey return

Round 2
15 Merkin Jacks IC
15 Imperial Squat Walkers IC
15 Blockees
100yd mosey, 50yd bearcrawl, 50yd mosey return

Round 3
15 Chuck Norris/Knerkins IC
15 Monkey Humpers IC
10 Blockees
150yd mosey, 50yd bearcrawl return

Round 4
15 T-Merkins IC
15 Coupon Copperhead Squats IC
10 Blockees
Lt Get-Ups (2 lunges + 1 prisoner get-up) to the 50yd line, 50yd mosey return

Bat Wings (keeping arms up until recover)
20x LBACs forward IC, 1x 10-ct
20x LBACs reverse IC, 2x 10-ct
20x Seal Claps IC, 3x 10-ct
20x Overhead Claps IC, 4x 10-ct
Recover

MARY: 15x Dirty Dogs L&R, 15x Donkey Kicks L&R, 50x Flutter Kicks IC

ANNOUNCEMENTS: check the announcements channel, SAAS planning a Blood Moon ruck this Friday starting 0230 at thepatriot

COT: YHC shared the importance of telling someone that you love them. YHC noted that boys often do not hear the words “I love you” from their fathers. YHC shared that his father was 5-yrs old when his own father died. This meant that YHC’s father really never heard those words from his father. Despite this, and including that he was learning to be a father on the fly, YHC’s father made it a point to say “I love you” to his children. YHC also noted that his daily news intake often leaves him feeling there is a severe lack of love in this town and this world. YHC told the PAX that he loved them, and encouraged the PAX to go out and say these words to someone they care about. Be intentional about these words, because they can have a profound positive impact on the lives of others. YHC thanked the HIMs for joining him in the gloom and becoming better men for their families and communities.

Tags: thepatriot, Lazlo, CableGuy, Strange Brew, My Space, SAAS, Bob the Builder, Ice Tea, Lucius, Trademark, Wedding Singer, LaForge, Walker, Rim Fire, Overthrow