Backblasts

Date: 2024-08-14
AO: thefarm
Q: Squatter
PAX: Firehead, Trolley, Horshack, Matthew – Running Man, Sparky_The Farm FNGs: None
COUNT: 6
WARMUP:
SSHs IC
Michael Phelps IC
Don Quijotes
Willy Mays Hayes IC

Mosey around triangle

THE THANG:
Merkins
Reverse Lunges
Mountain Climbers IC
Rockettes IC

Mosey around triangle

Derkins
Dips
Step Ups
Erkins

Mosey around triangle

Squats
Peter Parkers IC
Forward Lunges (Each leg)
Calf raises

Mosey around triangle

Cycle until it’s time for Mary

MARY:
Freddy Mercury IC
Flutter Kicks IC
Leg raise Rosalitas
LBCs (Little Baby Crunches)
American Hammers

ANNOUNCEMENTS:
Horshack stopped joined the beatdown this morning and also came to talk to us about the 9-11 Stair Climb event, check out his post for all the details.

Friday Q: IKEA
Saturday: Ruck

COT:

Most people tell themselves that if they felt better, they’d do the thing—when it’s actually doing the thing that makes you feel better.

At some point, you realize that the permission you’ve been waiting for all along was your own

Tags: thefarm, Firehead, Trolley, Horshack, Matthew – Running Man, Sparky_The Farm

Date: 2024-08-14
AO: compound
Q: Gherkin
PAX: Poe, Hightower, Popeyes, Big Bird, Roddick, Peanuts
FNGs: None
COUNT: 9
WARMUP
SSH, arm circles, Fonzies, IWs, Hillbillies, Michael Phelps, WMH, Cherry Picker, night clubs of Morocco, down dog, worlds greatest stretch

THE THANG
Mosey to the bottom of some steps, climb them, run down other steps near by so we don’t collide and do 5 burpees. Repeat 5 times.

Mosey to the larger steps, climb six levels, run down others and do various exercises at the bottom. Repeat 4 times.

Total flights of steps = 29 (+ 2 more flights during Mary).
MARY
American Hammer, Flutter Kick, LBCs

ANNOUNCEMENTS
• Bible Study at my house on Wednesday night – #ironsharpensiron
• 9-11 Stair Climb – EC Rucks, Post Climb Breakfast with Dark Helmet – Nan’tan for F3 Nation, link below – Hightower has a few extra t-shirts, contact him if interested. – Doodles is having knee surgery soon, be sure to check in on him.

COT
– we‘ve all heard “Embrace the suck” – but why?
• Romans 5:3-4 “…we also glory in our sufferings, because we know that suffering produces perseverance; perseverance, character; and character, hope.
• So by taking glory in our suffering (embracing the suck) we find that counterintuitively, suffering leads to hope. Knowing that is one reason why we should try to take glory in our suffering.
• Another reason is for the people around us. When other people see us take glory when we are suffering, when they see the suffering create endurance, and then character, and then hope, it encourages them. Whether that is our kids or our spouses or our coworkers, embracing the suck benefits not only ourselves, but it is an encouragement to all of those who see how we handle adversity and how we come out stronger for it.

Tags: compound, Poe, Hightower, Popeyes, Big Bird, Roddick, Peanuts

Date: 2024-08-14
AO: balls-of-fury
Q: Gherkin
PAX: Popeyes
FNGs: None
COUNT: 2

WARMUP:
Dinked
THE THANG:
4 games of singles
MARY:
I said we played 4 games of singles
ANNOUNCEMENTS:
The courts at Marcy Road are finally getting repaired this week, so we can return there next week if desired. COT: EC is fun, but miss the group.

Tags: balls-of-fury, Popeyes

Date: 2024-08-14
AO: horizon-ao
Q: Disco
PAX: Bellhop, Kodiak, SPINAL TAP, vplaxico, @DaaaAuditor, @Tomb Raider FNGs: None
COUNT: 7

WARMUP: SSH, M Phelps, A Vigoda, D Dog/World’s Greatest, Debut of Arlington’s own “Torri Huske” (like M Phelps, but butterfly). THE THANG:
3 exercises per round: Coupon, Moving Slow, Moving Less Slow. Exercise was selected randomly. PAX rotated through the 3 in each round.
Coupon: overhead press, curls, round the world,,chest press, row, blockee, floor to ceiling,
Moving: rifle carry, moving Pullthroughs, Durkins, burpees, Frankenstein, lunge walk, farmers carry
Moving Faster: crawl bear,twisting run, yves poll, shuttle run, karaoke, captain Morgan, Bear crawl, run. MARY: ran out of time b/c we were having too much fun
ANNOUNCEMENTS: 9/11 stair climb. Welcome Daaa Auditor. Good luck with Senior Year @Tomb Raider.
COT: Some rounds/days/weeks you get dealt blockees + burpees + crawl bear. Others you get chest press + lunge walk + run. Whether harder or easier, handle what comes at you randomly with effort, humor, and grace.

Tags: horizon-ao, Bellhop, Kodiak, SPINAL TAP, vplaxico, @DaaaAuditor, @Tomb Raider

Date: 2024-08-14
AO: potomac-rising
Q: Baguette
PAX: Mechanic, FIFA (F3 The Capital), Promoter, Low key
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:
1 min Push-ups
1 min rest
1 min Squats
1 min rest
1 min Crunches
1 min rest
1 min Pull-ups
1 min rest
1 min Burpees
1 min rest

5 min jog
5 min run
5 min jog
10x 20 sec sprint, 10 sec jog

MARY:
Freddy Mercury IC x 25
Reverse crunches IC x 25
Leg raises IC x 25
Plankorama

ANNOUNCEMENTS: 911 Stair Climb
COT: stay off of socials

Tags: potomac-rising, Mechanic, FIFA (F3 The Capital), Promoter, Low key