Backblasts

Date: 2023-08-25
AO: thepatriot
Q: Maguire
PAX: My Space, Ice Tea, bogey, Big Short, Bone, Coconuts, Shake ‘N’ Bake, Major Payne, Old Bay, Elvis, Smokey, Fish Fry, Overthrow, Fredo, CableGuy, Legacy, Tea Party, Spokes, Sunshine, @tweed FNGs: None
COUNT: 23 but missing 2
WARMUP: Side straddles. Imperial. Hillbillies. Little Bitties. Cherry Pickers. Willie Mays Hayes. Downward Dog.
THE THANG: Run to arena area. Broad jumps and bear crawls along the way. At Arena, Dora one runs other exercises. 60 burpees
125 merkins
125 step ups
150 joe louis
Always pick up pax
Then a bunch of group air presses and leg lifts and a few more burpees …. Back to field MARY: Flutter. Snow Devils. Spell ALABAMA. LBCs.
ANNOUNCEMENTS: 9/11 climb. New AO in Falls Church.
COT: Teamwork. Be it family friends or professional. We can accomplish more and learn more together than on your own.

Date: 2023-08-25
AO: freestate
Q: FIFA
PAX: Horshack, Mumford, Brony, Shepard, Cashonly
FNGs: None
COUNT: 6
WARMUP:

20 SSH IC
10 Merkins IC
10 Shoulder taps IC
10 MCs IC
5 MPs IC
10 windmills IC
6 WMH IC

THE THANG:

4 corners, coupon in corner 2
Corner 1:
10 burpees on Q
Sprint to coupon, sprint back to corner 1 with coupon, rifle carry to corner 2

Corner 2:
40 curls on Q
Sprint to corner, sprint back to coupon, murder bunny ½, rifle carry ½ to corner 3

Corner 3:
40 taint scrapers on Q
Sprint to corner, sprint back to coupon, rifle carry to corner 4

Corner 4:
40 overhead press on Q REMEMBER GO CORNER 2 ON RIFLE
Sprint to corner, sprint back to coupon, murder bunny ½, rifle carry rest to corner 2, slow walk back to corner 1

Repeat 4x but decrease amounts of exercises
6, 3, 1burpees
30, 20, 10other exercises

MARY:

15 FM IC
15 LBC IC
8 v ups IC
15 dying cockroach IC
10 flutters high & slow IC
10 flutters low & fast IC
Plank o Rama if time

ANNOUNCEMENTS:
9/11 stair climb details
Thirsty 5th Thursday is 8/31
Sat beat down meet at Starbucks for some stair climb work

COT:
School begins on Monday and I’m excited but also terrified for my kids. They’re getting older and kids are getting meaner. Pressure to fit in, be in the know, have stuff, know stuff etc is getting more intense. I spoke with another dad about it recently and he confirmed he feels the same. I said the only thing we can do is tell them be yourself, you are great the way you are, and to be kind. The rest will take care of itself. I do that with my kids all the time but I’m always worried it’s not true. That they’ll do those things and it won’t be as I said it would be. Not sure what I can do about that other than have hope that other parents are telling their kids the same thing. So preach kindness boys.

Date: 2023-08-25
AO: horizon-ao
Q: 3 mile , Maguire
PAX: Magoo, Disco, Trifecta, sticks, Mr Haand, Classified, Defiance, 2 percent, Yardbird FNGs: None
COUNT: 10
WARMUP: SSH, arm circles, imp walkers, cherry pickers, WMH, down dog, up dog, world’s greatest stretch, 30 seconds OYO THE THANG:
Mosey to yorktown coliseum
Stops along the way: 10-15 merkins, 10 monkey humpers, 10 jump squats, Found commonalities with other PAX
At coliseum met up with Patriot and did some DORA
Step ups

Jog back to Horizon with stops along the way and find more things in common with PAX MARY: 50 LBCs
ANNOUNCEMENTS: 9/11 stair climb; Fridays in September at Patriot for IPC. Magoo offered to Q an alternate beatdown if there are enough participants.
COT: – YHC struggles with control and letting go. Thinking my plan is the best. Time and time again, it’s proven not to be the case. In this respect, kids are great teachers (mine may be on Buddha’s level) and blow up the best laid plans. Let’s try to see struggles and detours as opportunities to learn, to grow, to let go.

Date: 2023-08-25
AO: sparta
Q: Pop Fly
PAX: Hightower, Monk, Obadiah, Peanuts, Hoolihan
FNGs: None
COUNT: 6
WARMUP: It was good. The double leg swings into a reverse lunge are always good for moral

THE THANG: The Spartan 2500:
Ladder of exercises / Partner runs to the 2nd light pole (about 50yds away) and back each time 1 round: Cross Over Merkins (w/ Coupon)
2 rounds: Squats (w/ Coupon)
3 rounds: Kettlebell Swings (w/ Coupon)
4 rounds: Sit Ups (w/ Coupon)
5 rounds: Bicep Curls (w/ Coupon)
4 rounds: American Hammers (w/o Coupon)
3 rounds: Overhead Press (w/ Coupon)

We ran out of time to complete

MARY: No need

ANNOUNCEMENTS: 9/11 Stair climb, Dad’s camp in October. We need to work on getting a 3dF event on the calendar.

COT: The Q got on his soapbox. The 2dF events are the glue that keeps F3 together. Everyone should make an effort to come out to these events when we have them if they can. it’s as important as the 1stF events.

Date: 2023-08-23
AO: theaerie
Q: Rocketman
PAX: Lonestar
FNGs: None
COUNT: 2
WARMUP:

– Mountain Climbers
– SSH
– Overhead Claps
– Around the field

THE THANG:

8 minute rounds on the timer, four exercises per round, three rounds total:

Round 1

– 10 lunges, IC
– 15 Carolina Dry Docks
– 20 Big Boi situps
– 15 SSH

Break with a mosey

Round 2

– 7 burpees
– 10 squats, IC
– 15 Peter Parkers, IC
– 10 speed skaters, IC

Break with a mosey

– 40 LBCs
– 23 Jump Squats
– 14 Freddie Mercuries
– 12 Copperhead Merkins

Finish up with a mosey

ANNOUNCEMENTS:

– 9/11 stair climb coming up!
– IronPAX starting in September!

COT:

Take a pause.

Breathe.

Think about what happened yesterday.

If you don’t make the space for thought and reflection, who will?