Backblasts

Date: 2024-06-11
AO: delphi
Q: Blue Steel
PAX: Nano, Crop Duster, Juneau, Rocket, Blue Steel, NOAA, Lightyear, Walk-on FNGs: None
COUNT: 8

WARMUP: SSH, Mikey Phelps, Hillbillies, Waybacks, neck roll, forearm stretch, WGS THE THANG: Warmup Mosey Down and Back goal line to goal line Up-downs
Monkey Humpers
WW11 with Cindy
Super Phelps
Ricky Bobbi
Monkey Humpers
Reverse hand position Merkin
Curls with the Cindy
Bonnie Blair with ole Cindy
On your 6 for Hernias (V-ups with ole Cindy)
Down and Back to goal line
Blue-Steels
Jump Surrenders
6 and 12
Dirty Dogs
Reverse flutter kick on your belly

MARY: 6/12 variety reverse lumbar variation
ANNOUNCEMENTS: what Nano said
COT: Focus and who you really want to be

Tags: delphi, Nano, Crop Duster, Juneau, Rocket, Blue Steel, NOAA, Lightyear, Walk-on

Date: 2024-06-10
AO: mondaynightruckers
Q: Jetstream
PAX: Rocketman, Trifecta, Mincemeat, Bones
FNGs: None
COUNT: 5
THE THANG: 4.5 miles on trails around Haymarket. Found a spot where all the ticks like to hang out.

ANNOUNCEMENTS: Summer solstice workouts and rucks coming up

COT: 1 Peter 5:6-7 Humble yourselves, therefore, under the mighty hand of God so that at the proper time he may exalt you, casting all your anxieties on him, because he cares for you.

Tags: mondaynightruckers, Rocketman, Trifecta, Mincemeat, Bones

Date: 2024-06-07
AO: horizon-ao
Q: Brown Bag
PAX: Ice Tea, Bone, 3 mile, Fish Fry, Kodiak, 2 percent, Magoo, Poe, Classified, CableGuy, Lazlo, Sunshine, sticks FNGs: None
COUNT: 14
WARMUP: SSH, WMH, CP, LBAC, MNC, DD, CK, Fellowship Lap with Yves Poll, Karaoke, Buttkickers
THE THANG: Grab a coupon, circle up, and perform 10 reps of each of the following (5 rounds for 50 reps of each exercise) every 50 seconds: (1) Diamond Merkin (IC); (2) Alpos; (3) Burpees; (4) Shoulder Press; (5) Goblet Squat
MARY: 50 individual count American Hammers, Flutterkick, Freddie Mercury, Penguin Crunch and LBCs. ANNOUNCEMENTS: Birthday Party
COT: Turning 50 today. All I ever wanted on my birthday since I was 5 was for the Cleveland baseball team to be in first place. And I got that this year, but what a great bonus to be able to lead my friends in this workout.

Tags: horizon-ao, Ice Tea, Bone, 3 mile, Fish Fry, Kodiak, 2 percent, Magoo, Poe, Classified, CableGuy, Lazlo, Sunshine, sticks

Date: 2024-06-10
AO: thefarm
Q: Firehead
PAX: Infinity, F-No, Pad Thai, Trolley, Firehead
FNGs: None
COUNT: 5
WARMUP:
Michael Phelps, Don Quixotes, Hillbillies
Mosey around triangle

THE THANG:
American Hammers x 10
Wide Arm Merkins x 20
High Knees – 1/2 field and back
Rosalitas x 30
Squats x 40
Sprint – Full Field

Bonny Blairs x 10
Diamond Merkins x 20
Butt Kickers – 1/2 field and mosey back
Flutter Kicks x 30
WWII Situps x 40
Sprint – Full Field

Monkey Humpers x 10
Merkins x 20
Low Plank x 65 count
SSH x 50
Arm Circles x 15/direction
LBCs x 40

Mosey around all the fields

MARY:
Dr Ws, Penquin Crunches, Australian snow angels, break dancers

ANNOUNCEMENTS:
Trolley Q for Wednesday

COT:
“by small and simple things are great things brought to pass”
Discussion on cotter pin and how missing one caused boat to be uncontrollable. Remember the cotter pins in your life: the small and simple things, when done consistent can have a great impact on your spirituality and well being. Small things can also have impact on those around us.

Tags: thefarm, Infinity, F-No, Pad Thai, Trolley, Firehead

Date: 2024-06-10
AO: thepatriot
Q: bogey
PAX: Skymiles, My Space, Smokey, Gandalf, Strange Brew, Flux, Summit, Hobbyhorse, Pilsbury, Pepco, Lazlo, Wedding Singer, Hops, Fitz-Hume, Tea Party, Shake ‘N’ Bake, Ice Tea, Sunshine, CableGuy, Pork Chop FNGs: 1 Pork Chop
COUNT: 21

WARMUP: SSH, IWs, HBs, Moroccan Nightclubs, Asphalt Pickers, WMH, Down Dog, Cobra Kai

THE THANG: Shoulder carry coupon to amphitheater
AMPHITHEATER
15x step ups IC, 25x curls, 15x OHPs, Lap
15x step ups IC, 30x derkins, 15x OHPs, Lap
15x step ups, 30x dips, 15x OHPs
Farmer carry coupon to basketball court
BASKETBALL COURT
30x Rows, 10x coupon squats
35x IC Shoulder taps
30x IC flutter kicks w/ coupon hold, 10x coupon squats
Rifle carry coupon back to parking lot
Parking Lot – Line up on bottom corner
10x coupon swings
Bearcrawl uphill to light pole
5x burpees
Mosey return
10x coupon swings
Bearcrawl uphill to light pole
5x burpees
Mosey return
20x OHPs
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
5x 10-ct
RECOVER

MARY: 25x Freddy Mercury

ANNOUNCEMENTS: none

COT: This coming weekend, YHC will drive to CT to pick up his middle child from treatment. Her autism, depression and anxiety have proven a tough combination for life. She has been away (off and on) at treatment for the better part of a year. YHC is both excited and scared at the homecoming. This season of difficulty has been going on for a number of years, but YHC has great hope for the future for this 2.0 and the family unit. For YHC, faith, love and prayer are at the root of this hope. YHC thanked the HIMs of F3 for being there for him during this long season, expressed his thanks for their support, and assured them he and the men standing shoulder to shoulder with them will be there today and tomorrow for anyone who has their own season of difficulty. YHC encouraged the HIMs to go out and be better men for their families and communities, and thanked them for coming out to share in today’s beatdown. Well done, men.

Tags: thepatriot, Skymiles, My Space, Smokey, Gandalf, Strange Brew, Flux, Summit, Hobbyhorse, Pilsbury, Pepco, Lazlo, Wedding Singer, Hops, Fitz-Hume, Tea Party, Shake ‘N’ Bake, Ice Tea, Sunshine, CableGuy, Pork Chop