Backblasts

Date: 2024-07-03
AO: ignite
Q: bogey
PAX: AI, Fitz-Hume, Popeyes, Legacy, Kodak, Goldfish, Pepco, Gandalf, meister, Yucca FNGs: 1 Yucca
COUNT: 11

WARMUP: 5 penalty burpees, SSH, IW, Moroccan Nightclubs, Michael Phelps, Cherry Pickers, WMH, Down Dog, Kobra Kai

THE THANG: Farmer carry coupon to picnic area next to field
THE PICNIC AREA
15x step ups IC, 30x derkins, 20x OHP
15x step ups IC, 25x curls, 20x OHP
15x step ups IC, 30x dips, 20x OHP
Shoulder carry coupon to new parking lot
NEW PARKING LOT
40x IC Shoulder taps, 10x coupon squats
40x Low Rows, 10x coupon squats
40x IC flutter kicks w/ coupon hold, 10x coupon squats
Rifle carry coupon back to OG parking lot
OG PARKING LOT
5x blockees
Bearcrawl around island back to start
5x blockees
20x OHP
BAT WINGS (keeping arms up until Recover)
20x IC LBACs forward 1x 10-ct
20x IC LBACs reverse 2x 10-ct
20x IC seal claps 3x 10-ct
20x IC overhead claps 1x 10-ct
RECOVER

MARY: 25x Freddy Mercury
ANNOUNCEMENTS: 4th of July beatdown at thegeneral 0730, 911 stairclimb
COT: Yesterday marked 12 months since the passing of YHC’s father. It has been a difficult year. YHC has been digging deeper into his reading and studying of the Bible, and being more intentional with his study in an effort to get through this difficult season of life. YHC encouraged the PAX to be more intentional with this aspect of their lives. YHC also encouraged the PAX to stop, look, and take time to see their loved ones. Our lives are so busy that we often forget to take in the beauty of loved ones. Before we know it the opportunities to “see” them will be gone. Enjoy time with your loved ones. Thanks for coming out today, men!

Tags: ignite, AI, Fitz-Hume, Popeyes, Legacy, Kodak, Goldfish, Pepco, Gandalf, meister, Yucca

Date: 2024-07-03
AO: horizon-ao
Q: Purple Rain
PAX: 3 mile, Attache’, Disco, SPINAL TAP, Mr. Hand
FNGs: None
COUNT: 6

WARMUP:
– Willie Mays Hays, (10)
– Cherry pickers, (10)
– Imperial walkers,
– Hill billy,
– Little bitty arm,
– Side straddle hop, (20)
– Downward dog
– Upward dog
– World’s greatest stretch
– Childs pose

THE THANG: Freedom Run in honor of our country’s birthday
We stopped at houses with an American flag and did the following: – Squats
– Burpees
– Merkens
– Bobby hurleys
– Dips
– Plank punch
– Plank jack
– Calf Raise
– Seal clap
MARY:
– Box cutters
– flutter kicks

ANNOUNCEMENTS: Welcome back to Attache’’! Looking good!

COT: As we celebrate our country’s independence and birthday, take a few moments to appreciate what our freedom cost.

The price of freedom may be high, but never so costly as the loss of freedom. – Ronald Reagan
The cost of freedom is always high, but Americans have always paid it. – John F. Kennedy

Tags: horizon-ao, 3 mile, Attache’, Disco, SPINAL TAP, Mr. Hand

Date: 2024-07-03
AO: thefarm
Q: Sparky_The Farm , Squatter
PAX: Matthew – Running Man
FNGs: None
COUNT: 3

WARMUP: SSH, beet pickers, Don Quixote’s, arm circles, calf stretches THE THANG:
Using the F3 Deck of Cards:
LBC
Low plank 60 seconds
Hand release merkins
Flutter kicks
Backwards lunge
Freddie Mercury
Calf raises
WWII sit-ups
Mtn Climbers
Merkins
Shoulder taps
Rosalitas
High plank
Bear crawl
Warm down lap
MARY:
LBC
Penguin crunches
Box cutters

ANNOUNCEMENTS:
Gandolf VQ Friday
Ruck Saturday
Running Man Q Monday

COT:
Forgive one another

Tags: thefarm, Matthew – Running Man

Date: 2024-07-03
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Baguette, Promoter, William Savage, Tiger Lilly
FNGs: None
COUNT: 5

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

THE THANG:
Google Random Number generator determines which number we do

Red 1
13 original colony merkins 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 squats (imperial walker squats) 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 LBCs

A 6
15 federal department shuttle 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 lbc SC x2

ANNOUNCEMENTS:
Ruck and float coming up Sat Aug 3
Listen to (some podcast I can’t remember) about Justice Clarence Thomas – suggested by baguette

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: potomac-rising, Baguette, Promoter, William Savage, Tiger Lilly

Date: 2024-07-02
AO: atlantis
Q: True North
PAX: Hammerhead, Windtalker, B-String, Deflator, Forceps, True North, MiniME FNGs: 1 MiniME
COUNT: 7
WARMUP: 10x arm circles out/up/forward, 20x trunk twists and willy mays hayes
THE THANG: 60 second refresh (20 second explanation/getting into position, 40 seconds of effort) for two sets of each series:

1a) mosey
1b) skater hops
1c) crunchy frogs
1d) perfect merkin
2a) toy soldiers
2b) burpees
2c) freddy mercury
2d) reverse plank
3a) lunge walk
3b) plank jack
3c) peter parker merkin
3d) hip thrust
4a) karaoke
4b) willy mays hayes with jump up
4c) derkin/erkin
4d) dips
5a) long jump
5b) michael phelps
5c) rockstar jumps
5d) imperial walkers

ANNOUNCEMENTS: 9/11 stair climb – see the channel
COT: Appreciate and be grateful for all the conveniences of modern day living. Stop and ask if you’re really putting that extra time not slaving away worrying about your next meal, washing dishes by hand, etc. to good use.

Tags: atlantis, Hammerhead, Windtalker, B-String, Deflator, Forceps, True North, MiniME