Backblasts

DATE: 2023-06-10
AO: Farm
Q: Sparky
PAX: Infinity, Matthew – Running Man
FNGs: None
COUNT: 3
WARMUP: sSH, WMH, Surrenders, arm circles, beet pickerd
THE THANG:
We can the Beep Test which is similar to a tabata running test. With 20 yards measured, we would run the 20 yards in 10 second intervals. There are levels based on 8 reos. The test has a chart that measures where you stand based in your age. Our best runner made it to level 7

Followed up with rounds of merkins, Moroccan night clubs, shoulder presses, good mornings, and wall sits MARY:
Lbcs, flutter kicks, rosalitas.
ANNOUNCEMENTS:
Group workout next Saturday. Carpool from Sparky’s

COT:
Idleness is the enemy of the soul. St. Benedict

DATE: 2023-06-10
AO: Sandlot
Q: bogey
PAX: Hightower, Legacy, Zeus, Jenner, citrus, Beaux, Traveler, Booking, Strange Brew, 2 percent, Nano FNGs: None
COUNT: 12
WARMUP: Side Straddle Hop, Imperial Walkers, Hill Billy, Itty Bitty Arm Circles, Michael Phelps, Cherry Pickers, Downward Dog, WGS THE THANG: Phase 1 (Hightower Q); String of Pearls: Mosey, with stops for: 10 Merkins
10 Merkins, 20 Dips,
10 Merkins, 20 Dips, 30 squats (x2)
10 Merkins, 20 Dips,
10 Merkins,
Phase 2 (Bogey Q)
Rifle carry coupons (50yd)
Round 1
15x step ups IC
20x overhead press
20x curls
Round 2
20x step ups IC
20x derkins
25x overhead press
25x curls
Round 3
20x step ups IC
30x overhead press
20x derkins
30x curls
Rifle carry (50yd)
Bat wings (holding arms up until Recover)
20 LBACs IC forward
1x 10 count
20 LBACs IC reverse
2x 10 count
20x seal claps IC
3x 10 count
20x overhead claps IC
1x 10 count
Recover
MARY: 75 Flutter Kicks IC
ANNOUNCEMENTS: Trolley final sermon at United Methodist tomorrow, Sunday, 11:00; Convergence Q Next Saturday at the Patriot 0700
COT: We will not be reporting out the many wise words that were passed along on the subject of marriage. But, indeed, they were wise. We will simply note, we are so proud of Traveler and wish the happy couple the very best! We raised over 300 dollars for St. Charles Borromeo Church in Clarendon with this event! Thank you Sandlot and thank you F3 The Capital SLT!

DATE: 2023-06-09
AO: Sparta
Q: Doodles
PAX: Battleship, Nano, Obadiah, Zeus, K-Pop
FNGs: None
COUNT: 6
WARMUP: SSH, cherry pickers, down dog, arm stretches, high knees, karaoke, Super Mario
THE THANG: Split into pairs. Each pair responsible to carry blocks around the school – either farmer carry or rifle carry allowed – rotating at each corner. Other PAXs would mosey to corner performing two exercises for 10 reps each until pair with Cindy’s arrived. Then new pair took Cindy’s and rest of group moseyed to next corner. Added 5 blockees on 2nd lap to each Cindy segment. Exercises at each corner were: 1. Burpees, Donkey kicks
2. Merkins, jump squats
3. Mike Tysons, Heels to Heaven
4. Squats, SSHs in cadence
Did 2 laps around school.
MARY: LBCs, Freddie mercuries, merkins
ANNOUNCEMENTS: sandlot tomorrow for Bachelor beatdown, June 17 convergence, Q sign ups low so sign up
COT: Phone calls are better than texts or emails because it communicates tone. Don’t hide behind the technology if got to say something, better to pick up the phone.

DATE: 2023-06-09
AO: Patriot
Q: CableGuy
PAX: Elvis, Smokey, Strange Brew, Lazlo, Ice Tea, bogey, Jag, My Space, Jenner, Brown Bag, Bono, citrus, Big Short, Major Payne, Booking, Anchorman FNGs: None
COUNT: 17
WARMUP: SSH, Arm Circles, Cherry Picker, WM Hayes, Arm Circles, Down Dog, Cobra Kai THE THANG:
Running, meandering generally to around and from Horizon AO, per the following: Run three minutes
Stop and do 20 Squats, 5 Burpees, 20 Merkins
x10 rounds
Good for a 5K, 200 Squats, 50 Burpees and 200 Merkins.
MARY: None
ANNOUNCEMENTS: World’s worst bachelor party Saturday (Congrats Traveler!), Convergence 6/17
COT: Welcoming group pulls PAX back in from breaks and injury rehab. Welcome back Brown Bag, Elvis and down range frequent flyer Bono.

DATE: 2023-06-09
AO: Horizon-Ao
Q: Legacy
PAX: 3 mile, sticks, Disco, Kodiak, Old Bay, Hancock
FNGs: Jump the Shark, Heiress, Kitty Hawk
COUNT: 10
WARMUP: SSH, Imp Walkers, Hill Billy, LBAC, Cherry pickers, Down Dog, WGS
THE THANG: circuit 3x with Bonnie Blair, Merkins, Freddie Mercurys, Smurf Jacks, Mountain Climbers, Run. Then ULTIMATE MARY: n/a
ANNOUNCEMENTS: sandlot tomorrow 0700; Farewell to Trolley at his service the us Sunday Full convergence at Patriot next Sat 0700. COT: only a virtuous leader can leave a Legacy