Backblasts

Date: 2024-07-10
AO: horizon-ao
Q: Magoo
PAX: Kodiak, Disco, Fish Fry, vplaxico, Attache’
FNGs: None
COUNT: 6
WARMUP: Assorted favorites.
THE THANG: weight circuits with: Deadlift, farmer’s/suitcase/rifle carry, curls, KB swing, man-makers, statute of liberty. MARY: Courtesy of Fish Fry
ANNOUNCEMENTS: Ruck ‘n Float (?), Yardbird tonight live, 9/11 stair climb in planning stage. COT: Heat exhaustion is a thing. Stay safe out there.

Tags: horizon-ao, Kodiak, Disco, Fish Fry, vplaxico, Attache’

Date: 2024-07-10
AO: thepatriot
Q: Wedding Singer
PAX: Ice Tea, CableGuy, Couch Potato, Bone, Flux, Strange Brew, My Space, Hobbyhorse, Pilsbury, Boardwalk, Groundhog, Big Short, Skymiles, @prestige, @icy-hot FNGs: None
COUNT: 16

WARMUP: SSH, Imperial Walkers, Hillbillies, Michael Phelps, Cherry Pickers, Downward Dog, World’s Greatest, Cobra Kai

THE THANG: Mosey to 30th Street – Partner up for hill repeats: Run / Merkins
Run Backwards Up / Squats
Run Backwards Up / Shoulder taps

Mosey to Rock Spring Park
10 Big Boy Sit Ups
20 Flutter Kick IC

Mosey up 33rd Street – mountain climbers

Mosey down 33rd back to Harrison – Squats

Harrison Hill repeats:
Run / Merkins
Run / Shoulder taps

Mosey up to Chestnut Hills Park for Mary

MARY: 50 LBCs, 10 side plank leg lift each side, 10 dirty dogs each side, 10 donkey kicks each side, 10 supermans, 30 flutter

ANNOUNCEMENTS: Yardbird concert

COT: Just got back from vacation, and missing some of the familiar patterns of summer. Change is constant, but I’m in a period of accelerated change. Embrace the new life phases and the opportunities they offer for new experiences.

Happy Birthday Couch Potato!

Tags: thepatriot, Ice Tea, CableGuy, Couch Potato, Bone, Flux, Strange Brew, My Space, Hobbyhorse, Pilsbury, Boardwalk, Groundhog, Big Short, Skymiles, @prestige, @icy-hot

Date: 2024-07-10
AO: potomac-rising
Q: Baguette
PAX: Tiger Lilly, William Savage, Promoter, FIFA (F3 The Capital) FNGs: None
COUNT: 5
WARMUP:
• Side Straddle Hop (SSH) x 25 IC
• Mountain Climbers x 25 IC
• High Knees x 25 IC
• Butt Kicks x 25 IC of

THE THANG:
• 5 coupon Merkans
• 10 curls
• 15 shoulder press
Repeat 10x
Mosey the school

• 5 coupon squats
• 10 skull crushers
• 15 bent rows
Repeat 10x
Mosey the school

MARY:
• Halfway penguins x 25 IC
• American hammers x25 IC
• Outlaws x 10 IC each direction
• LBCs x 25 IC
• Flutters x 25 IC

ANNOUNCEMENTS:
Ruck & raft

COT: calcium check and butt check

Tags: potomac-rising, Tiger Lilly, William Savage, Promoter, FIFA (F3 The Capital)

Date: 2024-07-10
AO: compound
Q: Popeyes
PAX: Reroute (F3 Mint Hill), Big Bird, Yardbird, Skidoos, Petra (DR), Cactus, Strikeout FNGs: 1 Strikeout
COUNT: 8
WARMUP: SSH, Merkins, Down Dog, Worlds Greatest Stretch, Table top and knee stretches, Cherry Pickers, Willie Mays Hayes THE THANG:
Sprint the field and back and choose your exercise:
– Jump Rope 1
– Jump Rope 2
– Band pull (2 people)
– Agility ladder
– Mountain climbers with sliders
– Big Boy Sit ups

Last person runs a lap and is the timer.

8 reps. Last rep was Merkins or burpees

MARY: Flutter Kicks
ANNOUNCEMENTS: Ruck and Float, 9/11 stair climb, Yardbird’s performance at the Capital tonight
COT: The Celtics won an NBA Championship this year. Last year, they got to the conference finals and lost to the Miami Heat in 7 games. Their coach identified 15 possessions in that series that were the difference.

Let’s remember in our life that each interaction matters, with our closest relationships – spouse, kids, parents, co-workers. Make each one count.

Tags: compound, Reroute (F3 Mint Hill), Big Bird, Yardbird, Skidoos, Petra (DR), Cactus, Strikeout

Date: 2024-07-09
AO: atlantis
Q: Hammerhead
PAX: B-String, Windtalker, Deflator, Forceps
FNGs: None
COUNT: 5
WARMUP:
12 Front Staddle Hops
12 Don Quioxites
12 Good Mornings
12 cherry pickers
12 Willy Mays Hayes w/hitch
10 second triceps ea arm
10 second delta stretch ea arm
12 Side Straddle Hops

THE THANG:
3 on 3 Flag Football
1st down markers every 1/3 of field

TD Allowed = 5 burpees
TD scored = 7 hand release merkins
Turnover on Downs = 5 burpees

Congrats to B-String our AO’s MVP today!

MARY:
10 Grasshopper Mtn Climbers (slow then fast)

ANNOUNCEMENTS:
9/11 stair climb 0500 Wed in September

COT:
Don Beebe said it best: ” Never Give Up ” but also: ” “How we choose to react – AND how we instinctively react- defines our character.”

Tags: atlantis, B-String, Windtalker, Deflator, Forceps