Backblasts

Date: 2024-07-05
AO: theaerie
Q: Stewie
PAX: Chasqui
FNGs: None
COUNT: 2

WARMUP:
SSH
Windmills
Williemayshays
Mountainclimbers
Mosey

THE THANG:

Alternate exercises with 1st coupons and the bands 2nd. Sprint to 40yd between sets. Reps varied 60-100.

Squats
Curls
2-arm row
Skull crusher
Thrusters
Front raise

MARY:
LBC
Flutter
American Hammer
Vertical toe touches
ANNOUNCEMENTS:
Pantry ruck and brew ruck in July. No dates set.
COT:
Make Summer 2024 memorable. Get out of your comfort zone and do something challenging and out of the ordinary for you personally challenging.

Tags: theaerie, Chasqui

Date: 2024-07-05
AO: thefarm
Q: Gandalf
PAX: Gandalf, Firehead, Lumbergh, F-No, Sparky_The Farm
FNGs: None
COUNT: 5

WARMUP: Side straddle hop, Little bitty arm circles, little bitty circle arms, cherry pickers Micheal Phelps, Billy maize haze, short mosy
THE THANG: The Shuttle Run from elementary school substituted erasers for water bottles, two groups took turns running the water bottles back and forth, the winner got to decide the number of the next exercise. The exercises that followed:

Merkins: 25
Squats: 30
Lunges: 15 in cadence
Burpees: 5
LBC’s: 20
Dips: 25
Step ups: 15
Derkins: 15

MARY:
flutter kicks: 20 in cadence
Leg raises: 15
American hammer: 20 in cadence
LBC’s: 30
Side plank: 45 each side in cadence
Plank: 60 secs (take my word for it)

Potluck excercises: Rosilitas, penguin crunches, bicycle crunches, more merkins and another exercise that I’m blanking on. ANNOUNCEMENTS:
COT: Short in sweet, make reasonable goals for yourself don’t go zero to a hundred that’s how you hurt yourself. You can apply this to anything not just exercise, education, learning a foreign language, singing, etc. start small work your way up to a hundred starting at reaching the 20 then the 40. Keep up the good work guys.

Tags: thefarm, Gandalf, Firehead, Lumbergh, F-No, Sparky_The Farm

Date: 2024-07-04
AO: freestate
Q: FIFA (F3 The Capital)
PAX: Andrew Churchill, Horshack, Promoter, Winston, Bachelor, Deagle, F3 Scabby FNGs: None
COUNT: 7

WARMUP:
20 SSH IC
15 High knees IC
10 Mountain climbers
20 Should taps
15 SSH IC
10 high knees IC
5 Mountain Climbers IC
10 Shoulder taps IC

THE THANG:
Go to google random number generator, enter 1 min, 6 max, click generate and do whatever number comes up

Red 1
13 original colony merkin thrusters SC
Virginia
New York
Massachusetts
Maryland
Rhode Island
Connecticut
New Hampshire
Delaware
North Carolina
South Carolina
New Jersey
Pennsylvania
Georgia

White 2
Continental mosey

Blue 3
27 amendment plank crunches SC

U 4
6 territory burpees (yes I know dc is considered a federal district) American Samoa
Guam
Northern Mariana Islands
Puerto Rico
US Virgin Islands
DC

S 5
50 state SSH SC

A 6
15 federal department indian run

Agriculture, Commerce, Defense, Education, Energy, Health and Human Services, Homeland Security, Housing and Urban Development, Interior, Labor, State, Transportation, Treasury, and Veterans Affairs, and the Attorney General

MARY:
50 lbcs SC
15 American Hammer IC
35 lbcs SC
12 American hammer IC
20 lbcs SC
10 American hammer IC

ANNOUNCEMENTS:
Ruck and float upcoming Aug 3

COT:
America will 248 years old tomorrow. A relative a baby in the history books but we’ve seen and done some crazy shit.

Tags: freestate, Andrew Churchill, Horshack, Promoter, Winston, Bachelor, Deagle, F3 Scabby

Date: 2024-07-04
AO: 1stf
Q: Legacy
PAX: Cam, Lazlo, Hobbyhorse, Jag, Popeye, SAAS, Heiress, Front Kick, ‘Smores, Front Kick, “Smores FNGs: 2 Front Kick, “Smores
COUNT: 10
WARMUP: SSH, Imp Walk, Hill Billy, RVE/Cherry P, Phelps, Willy Mays Hayes, Downward Dog, WGS
THE THANG: 2 Laps, then (x 2 Rounds) 50 Burpees, 40 KB Swings, 30 Squats, 20 Hand Release Merkins, 10 Pull Ups MARY: N/A
ANNOUNCEMENTS:
COT: Appreciate the many legacies you/we get to enjoy.

Tags: 1stf, Cam, Lazlo, Hobbyhorse, Jag, Popeye, SAAS, Heiress, Front Kick, ‘Smores, Front Kick, “Smores

Date: 2024-07-04
AO: olympus
Q: Pop Fly
PAX: Pom Pom, Megatron, I-Beam, Nano, K-Pop, Hightower, Roddick, Ashe, Monk, Walk-on, NOAA, Peanuts FNGs: None
COUNT: 13
WARMUP: We did. Nano was late. Peanuts was on time for Peanuts

THE THANG: 2 teams and races. Ashe and Roddick were Captains. Ashe picked well. Roddick picked veteran presence.

Ultimate Frisbee

MARY: During Ultimate

ANNOUNCEMENTS: Keep Wopner’s wife in your prayers

COT: The 2nd F is the good stuff

Tags: olympus, Pom Pom, Megatron, I-Beam, Nano, K-Pop, Hightower, Roddick, Ashe, Monk, Walk-on, NOAA, Peanuts