Backblasts

Date: 2025-03-01
AO: olympus
Q: Hightower
PAX: Battleship, Popeyes, Doodles, Pop Fly, Monk, Peanuts, Lazlo, Walk-on, Roddick FNGs: None
COUNT: 10
WARMUP:
SSH then lots of stretching

THE THANG:
Lenten season starts this week, Ash Wednesday ends with Easter. Ash Weds: March 5
Good Friday April 18
Easter Sunday April 20
40 days Prayer, penance & fasting

Burden Run broken into 4 phases

Part 1 Preparation: run 1.25 mile loop
Part 2 Penance: bear crawl drag your Burden 100 yards
Part 3 Reflection: carry your Burden opposite direction around loop
Part 4 Restoration: drop your Burden at goal line, 1 burpee/yard to get across opposite the goal line (100 burpees)

MARY:
No time

ANNOUNCEMENTS:
ARC tonight
April 5 Rolling Road clean up

COT:
Shedding our burdens, sharing your vulnerability during these CoT’s, that’s how we continue to support one another.
“If all were perfect, what should we have to suffer from others for God’s sake? But God has so ordained, that we may learn to bear with one another’s burdens, for there is no man without fault, no man without burden, no man sufficient to himself nor wise enough. Hence we must support one another, console one another, mutually help, counsel, and advise, for the measure of every man’s virtue is best revealed in time of adversity — adversity that does not weaken a man but rather shows what he is.” ― Thomas à Kempis, The Imitation of Christ

Tags: olympus, Battleship, Popeyes, Doodles, Pop Fly, Monk, Peanuts, Lazlo, Walk-on, Roddick

Date: 2025-03-01
AO: thesandlot
Q: Hobbyhorse
PAX: Forceps, Trademark, 2 percent
FNGs: None
COUNT: 4
WARMUP: ssh, iw, hb, wmh, wmh, wind, dd, great
THE THANG: swing by balls of furt. Jog the neighborhood with stops for some merkins, squats, ww2, box jumps. Swing by general for some box jumps, dips, and bleacher work. Return MARY: lbc, flutter, dog, donkey
ANNOUNCEMENTS: check channels
COT: try to avoids the ticks that we do that minimize ourselves

Tags: thesandlot, Forceps, Trademark, 2 percent

Date: 2025-03-01
AO: balls-of-fury
Q: Fish Fry
PAX: Legacy, Magoo, Klinger, SPINAL TAP
FNGs: None
COUNT: 5
WARMUP: dinking
THE THANG: Balls of fury launched with the beginning of metrological spring MARY: nope
ANNOUNCEMENTS: Get ready because it’s about to be on for outdoor pickleball. COT:

Tags: balls-of-fury, Legacy, Magoo, Klinger, SPINAL TAP

Date: 2025-02-28
AO: ao-the-bullpen
Q: Peloton
PAX: Hostess, Spartan, Trolley, Peloton
FNGs: None
COUNT: 4
WARMUP:
– 22 SSH
– 5 Burpees
– 22 SSH
– 4 Burpees
– 22 SSH
– 3 Burpees
– 22 SSH
– 2 Burpees
– 22 SSH
– 1 Burpee
– Stretch OYO

THE THANG:
Set up 4 cones 10 yards apart
– Perform 10 count of exercise
– Mosey out and back to first cone
– Perform 20 count of exercise
– Mosey out and back to first cone
– Perform 30 count of exercise
– Mosey out and back to first cone
– Perform 40 count of exercise
– Mosey out and back to first cone

Exercise list (from PAX)
– Overhead Press
– Coupon Squats
– Taint Scrapers (kettlebells)
– Curls
– BBSU
– Mountain Climbers (4 count)

MARY:
– 9 SSH
– 1 Burpee
– 7 SSH
– 3 Burpees
– 5 SSH
– 5 Burpees

ANNOUNCEMENTS:
– ARC is Saturday! arc_2025
– Volleyball charity event for the next two sundays https://f3thecapital.slack.com/archives/D07LBKP1FGQ/p1740743237794519 hit up Spartan for more info!

COT:
– shared what was in my head and heart.
– Ended with a prayer to the Holy Spirit

Tags: ao-the-bullpen, Hostess, Spartan, Trolley, Peloton

Date: 2025-02-28
AO: thefarm
Q: Squatter
PAX: Infinity, Matthew – Running Man, Firehead, Lumbergh, Sparky_The Farm FNGs: None
COUNT: 6
WARMUP:
SSHs
Michael Phelps
Don Quijotes
Willy Mays Hayes
Imperial Walkers
Mosey

THE THANG:
Merkins
Reverse Lunges
Mountain Climbers
Rockettes

Mosey

Derkins
Dips
Step Ups
Erkins

Mosey

Squats
Peter Parkers
Forward Lunges
Calf raises

Burpees

MARY:
Freddy Mercury
LBCs
Flutter Kicks
Glute Bridges
Plank Hold

ANNOUNCEMENTS:
Ruck on Saturday 700
Qs for next week Infinity, Lumbergh, Running Man

COT:
During the pandemic our house became a classroom, lots of clutter accumulated and for a time it just became the new normal. This year my family and I have been doing a lot of uncluttering, cleaning and home improvements and I have noticed a significant improvement in my stress levels when I am at home, feeling a lot more relaxed and rejuvenated from being in my clean/organized living space.

Tags: thefarm, Infinity, Matthew – Running Man, Firehead, Lumbergh, Sparky_The Farm