Backblasts

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thefarm No arms used in this ruck

Date: 2025-02-22
AO: thefarm
Q: Sparky_The Farm
PAX: Firehead, Lumbergh
FNGs: None
COUNT: 3
WARMUP: na
THE THANG: 3.2 miles through the park with divert through trail MARY: na
ANNOUNCEMENTS: Firehead has Q on Monday. Sparky has Wednesday COT:
Be devoted to one another in brotherly love; give preference to one another in honor; Romans 12:10 NASB1995

Tags: thefarm, Firehead, Lumbergh

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terrapin-station It Got A Little Weird There At the End, Didn’t It?

Date: 2025-02-21
AO: terrapin-station
Q: 2 percent
PAX: meister, Legacy, Lazlo, Robo, Goldfish, Gherkin, Fitz-Hume, Hobbyhorse, Kodak FNGs: None
COUNT: 10
WARMUP: SSH; Imperial Walkers; Hill Billy’s; Itty Bitty Arm Circles; Willie Mays Hays; Michael Phelps; Downward Dog; Don Quixote’s; World’s Greatest Stretch

THE THANG:
Fellowship lap around the parking lot

Cocaine Bear Crawls

PAX split up into 2 groups and alternated between 2 rounds of pull ups (max effort) and 10 second pull up holds while second group took a lap around the school

Back to the blacktop for some coupon work with an emphasis on hip strength & balance: • Calf raises single leg – 20 reps each leg
• Slow squats w/ coupon- 20 reps
• Single leg step ups – 20 reps each leg
• Single leg Sidestep ups – 20 reps each leg
• Single leg hip raises (tap at the ground) – 20 reps each leg • 2x Glute bridge with leg out straight 20 second hold
• Glute bridge with coupon – 20 reps
• Side raises – hold for 3 seconds – 10 reps each leg

MARY: Circle of Thrust – too beautiful to describe

ANNOUNCEMENTS: ARC

COT: Moment of mindfulness for 30 seconds. QIC asked the PAX to close their eyes, smile and think of something that brings them joy.

Tags: terrapin-station, meister, Legacy, Lazlo, Robo, Goldfish, Gherkin, Fitz-Hume, Hobbyhorse, Kodak

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horizon-ao ARC prep and Breaking Frozen Coupons

Date: 2025-02-21
AO: horizon-ao
Q: 3 mile
PAX: Kodiak, sticks, Disco, Poe, Old Bay, Attache’, vplaxico FNGs: None
COUNT: 8
WARMUP:
– SSH, Michael Phelps, Arm Circles, WMH, Cherry Picker, Down Dog, Up Dog, lunge stretch, fellowship lap THE THANG
– For part 1, PAX line up in plank position and pass the rucks to each other in an assembly line until the rucks reach point B the 50 – For part 2, PAX pass the rucks from point B to A passing them at waist level – merkins, squats
– For part 3, they will be passed from A to B but overhead.
– ring of fire – burpees, calf raises

MARY
– around the horn, Disco
ANNOUNCEMENTS:
– ARC
COT:
– This is my favorite F3 weather. Delusional? Possibly. Effective? Yes. Mindset is key, see if you can apply this positive and delusional thinking to improve your frame of mind in challenging life situations.

Tags: horizon-ao, Kodiak, sticks, Disco, Poe, Old Bay, Attache’, vplaxico