Backblasts

Date: 2023-09-02
AO: thesandlot
Q: Legacy
PAX: Major Payne, Tweed, Defiance
FNGs: None
COUNT: 4
WARMUP: SSH/Imp Walker/Hill Billy/Michael Phelps/Moroc Night Club/Cherry Picker/Itty Bitty AC/Downward Dog/WGS/Cobra Kai
THE THANG: Mosey in a big loop heading down Wash Blvd, cutting into neighborhood, go down to Kirkwood and come back, stopping at various points for 3 x 15 Merkins, then, into W-L stadium for, 3x through round of max pull ups while other PAX wall sit or hold plank, then to goal line, 3x 15 yards of bear crawls, then: stair climb session; Do a loop up and down the W-L endzone stairs with, at bottom: 2 merkins, then 1 four-count Bonnie Blair, then 1 burpee–approx 25 minutes of this MARY: 40 LBCs, 20 Toy Soldiers, 30 Flutters
ANNOUNCEMENTS: Patriot and Horizon have 0700 starts this coming Monday, NEW AO IN FALLS CHURCH 0530 Wednesdays, 9/11 Stair Climb (overnight option, check channel), 11/11 the Grunt (and GTE in Cape Fear).
COT: F3 is here to counteract the voice inside guys’ head that says YOU ARE NOT GOOD ENOUGH. We always need to be conveying the message–you are good enough. Its not about the number of reps you do. It’s about being out here and challenging yourself. SYITG!

Date: 2023-09-01
AO: theaerie
Q: Stewie
PAX: Chasqui, Brass Monkey
FNGs: None
COUNT: 3
WARMUP:

CLOCK START
(13) REPS EA. (4 CT)
SSH
IW
SHOULDER TAPS
MOUNT CLIMB
PLANK JACKS

THE THANG:

(OYO, COUPONS ON #4, #6,#8)
1. 800M MOSEY
2. 85) HAND RELEASE MERKINS / (8) BURPEES
3. (85) BIG BOYS / (8) BURPEES
4. (85) GOBLET SQUATS / (8) BURPEES
5. (85) DIPS / (8) BURPEES
6. (85) OH PRESS / (8) BURPEES
7. (85) FLUTTER KICKS / (8) BURPEES
8. (85) KBELL SWING/ (8) BURPEES
9. 800M MOSEY

MARY: NOPE
ANNOUNCEMENTS:
9-11 STAIR CLIMB
IPC EVERY FRIDAY IN SEPT
COT: PRAYERS

Date: 2023-09-01
AO: sparta
Q: Peanuts
PAX: Monk, Hightower, Doodles
FNGs: None
COUNT: 4
WARMUP: WMH, MP, CPs, DD, HSS, AB STRETCH
THE THANG: Head over to the hill for a beatdown in honor of the sickly Louis XIV. We set out to do 14 hill sprints with 36 reps of each exercise at the top and bottom of the hill to mark the 72 years of his reign. Merkins; air squats; calf raises; LBCs; SSHs; BBS; Shoulder Taps were all done. Unfortunately we ran out of time for MHs; IWs; lunges and whatever else I could dream up MARY: nope
ANNOUNCEMENTS: 9-11; etc
COT: make sure you take a pause as we accelerate through the seasons. I am the State.

Date: 2023-09-01
AO: thepatriot
Q: Ice Tea
PAX: Flipper, Coconuts, Strange Brew, Maguire, Legacy, Obadiah, Major Payne, 2 percent, Booking, 3 mile, citrus, Big Short, CableGuy, Hard Knox, Tea Party, Anchorman, Fish Fry, Smokey, My Space, Elvis, Kodiak, Undertow FNGs: None
COUNT: 23
WARMUP: START THE TIMER—13 reps of the following: SSH, Imperial Walkers, Shoulder Taps, Mtn. Climbers, Plank Jacks

THE THANG:

—800 m run—

85 reps of the following exercises. 8 burpees after each exercise: —Hand Release Merkins
—Big Boyz
—Goblet Squats
—Dips
—Overhead Press
—Flutter Kicks (in cadence)
—KB Swings

—800 m run—

STOP TIMER

MARY: LOL

ANNOUNCEMENTS: 0700 start on Monday for the Labor Day holiday; 0430 start for Sept. 11 stair climb, check the channel for more details; overnight ruck to the Lincoln Memorial on Sept. 10th.

COT: Pick up the 6! This is the theme of this year’s IPC. Support and lift your brothers and others during IPC and in life. Be excellent to each other!

Date: 2023-09-01
AO: horizon-ao
Q: Magoo
PAX: Shake ‘N’ Bake, vplaxico, Old Bay, Trifecta, Sunshine, Classified, Attache, @Softserve FNGs: 1 @Softserve
COUNT: 9
WARMUP: WMH, Cherry Picker, Abe Vigoda, SSH
THE THANG: Seat of the pants workout featuring rope jumping, rope slalom, jump rope squats, pistol squats, wall sit bear crawl Ricky Bobby, and a snipe hunt. MARY: Plank saw; bonus round plank saw
ANNOUNCEMENTS: 9/11 Stair Climb – bring headlamp. Steal the Q any Friday in September. COT: Its a beautiful day. Enjoy it while you are alive.