Backblasts

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No Set-List, Just Riffing

Date: 2023-08-19
AO: None
Q: Legacy
PAX:
FNGs: None
COUNT: 6
WARMUP: SSH, Imperial Walkers, Hill Billies, Moroccan Night Club, Itty Bitty ACs (2x directions), Cherry Pickers, Downward Dog, WGS, Cobrai Kai
THE THANG: WOW WHAT A GOOD CREW! Mosey to Hayes Park, checking out a few cul de sacs on the way, at Hayes Park go to spray-ground and there do 3x of 10 Step Ups and Derkins; Mosey to Basketball Court, there do a 4x sequence of 10 Shoulder Taps (IC) and 10 Mountain Climbers, Mosey over to W-L, stopping to do some merkins at various points, then W-L Stadium was still completely locked-up at 7:25 am on a Saturday (And that’s it, I am running for County Board because the W-L Stadium situation is just nuts), mosey back to Sandlot basketball court, at basketball court, do a series of run down the court and back, then on the endline, 1 burpee, 1 merkin, and 2 full count Bonnie Blairs, but also the merkins escalate +1 each time, up to 10, first PAX to 10 and we are done (thank you Defiance); then a series of bearcrawls to midcourt and jog back, then with one crabwalk, any style MARY: LBCs (50), Toy Soldiers (full count, 20), Flutter Kicks (full count 20)
ANNOUNCEMENTS: 9/11 stairclimb with overnight option, new AO starting Wednesdays 0530 at Columbia Baptist Church, at Horizon Monday, Magoo will be Q-ing with Sandbags COT: THERE IS NO PLACE LIKE HOME! Thank you, F3! SYITG!

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IPC Warm-up

Date: 2023-08-18
AO: thepatriot
Q: Ice Tea
PAX: Smokey, Coconuts, Anchorman, Flipper, Big Short, Legacy, bogey, Bone, Elvis, Strange Brew FNGs: None
COUNT: 11
WARMUP: Imperial Walkers, Itty Bitty Arm Circles, Cherry Pickers, World’s Greatest Stretch, Downward Dog & Cobra Kai

THE THANG:
10 Overhead Press
10 Burpees
10 Curls
10 V-ups
10 Goblet Squats
6 Blockees
Run 400 m
—Repeat 5 Times—
+Run 400m

MARY: Various stretches

ANNOUNCEMENTS: New AO opening in Falls Church. First workout is on Wed., 8/23 at Columbia Baptist Church. See Maj. Payne for details.

9/11 stair climb and overnight ruck to the event also an option.

COT: Be present for your children, literally and emotionally. While our jobs sometimes make that difficult, give 100% focus when you’re with them. They model your behavior so be a good example.

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Hurry the F@#$ Up!

Date: 2023-08-18
AO: freestate
Q: Deagle
PAX: Horshack, Cannoli, FIFA, Mumford, Baguette, Shepherd, IronDome FNGs: None
COUNT: 8
WARMUP:
• SSH x 25 IC
• Hairy Rockets x15 IC
• Swing-Billies X15 IC
• Monkey Humpers x15 IC
• Frankenstein x 15 IC
• Imperial Walkers x 15 IC
• 2 laps around the blacktop with karaoke on the sides
• Carolina Dry Docks x 15 IC
• Michael Phelps x 15 IC
• Cherry Pickers x 20 IC
• Windmills x 15 IC

THE THANG:
Hurry the Fudge Up – each team member moves the coupons around the blacktop, while the rest are doing an exercise. Exercises are based on poker cards.

Between cycle 1 and 2 – Burpie-cide in the tennis court

MARY:
Hurry the Fudge Up – each team member moves the coupons around the blacktop, while the rest are doing an exercise. Exercises are based on poker cards.

ANNOUNCEMENTS:
9/11, Third Thirsty Thursday is on 8/31, FreeState supporting the hard launch of The Capital’s newest AO – “EdgeOfReason” on Saturday Oct 7th

COT:

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Getting Dealt a Crappy Hand

Date: 2023-08-17
AO: olympus
Q: Pop Fly
PAX: Nano, citrus, Flapjack, Doodles, Walk-on, Yard Sale, Rambler, Monk, Peanuts FNGs: None
COUNT: 10
WARMUP: We did those good stretches you read about in books and see in self help videos. Peanuts was late.

THE THANG: Random Deck of Cards Wrokout
2 piles of cards. Cards were flipped. Partner 1 did the exercise on the card from pile 1 (Cardio stuff) and Partner 2 did the exercise on the card in pile 2 (non-cardio stuff) until partner 1 returned. Then they switched Highlights include:
Partner 1 lunge walking 100 yards with a coupon while partner 2 did Merkins. That was popular. Also a fan favorite was partner 1 running a lap while partner 2 did backwards lunges

MARY: 2 Big Boy Sit ups

ANNOUNCEMENTS: 24 Aug = 2F Happy Hour at Glory Days + 9/11 Stair Climb

COT: Didn’t get that far. But if we did, it would be to remind the PAX that life throws random combinations at us sometimes and we have to learn to deal with it. We talked about some other manly stuff during coffeeteria afterwards