Backblasts

Date: 2024-04-25
AO: edge_of_reason
Q: Quip
PAX: Forest, Chef, Bottlecap
FNGs: None
COUNT: 4
WEATHER:
A crisp 52°

WARMARAMA:
Harry Rockettes 10 cc
Arm Circuit 5 cc
SSH 10
4×4 burpees 15 oyo
Run half loop
Star jumps 10 oyo
Run half loop

THE THANG:
Thunderstruck Merkins

EMOM – 1min exercise for the rep count and rest for the rest of the minute, go till failure and take the next round to rest move to next exercise:

Flying Squirrels 4 +2 each round
Big boy sit ups 4 +2 each round
Merkins 4 +2 each round
LBCs 10 +2 each round

MARY:
Leg raises to “Bring Sally Up/Flower”

ANNOUNCEMENTS:
-Forrest’s move 9-11a this Saturday (DM him if you can come to help) -Bros and Beers May 17th and needs an Admin

COT:
-Forrest’s move and final EoR AO post for a while.
-Quip’s job exploration
-Bottlecap’s PT test next week

Tags: edge_of_reason, Forest, Chef, Bottlecap

Date: 2024-04-24
AO: thepatriot
Q: SAAS
PAX: Ice Tea, Lazlo, Boardwalk, Sunshine, Spokes, Spud, Hobbyhorse, Strange Brew, CableGuy, 2 percent, bogey, Coconuts, Short Rib, Overthrow FNGs: None
COUNT: 15
WARMUP: SSH, Imp Walker, Hill Billy, Little Bitty Arm Circles (forward and reverse), Michael Phelps, Cherry Pickers, Willy Mays Hayes, Downward Dog
THE THANG: Kept it simple for my VQ: Merkin Mile (4 laps, 25 merkins after each lap) and LBC mile (4 laps, 25 LBCs after each lap) MARY: Freddie Mercury, Toy Soldiers, Flutter Kicks
ANNOUNCEMENTS: convergence is 6/1, boneathon needs bicyclists, memorial-murph-wodneeds training, softballs needs more players, Smokey has a BDay HH tonight
COT: In a world that is full of virtual bullshit and ugliness (news, social media, etc), chase what is real and what is good. F3 is one of those real and good things, and I’m honored to serve with and among you!

Tags: thepatriot, Ice Tea, Lazlo, Boardwalk, Sunshine, Spokes, Spud, Hobbyhorse, Strange Brew, CableGuy, 2 percent, bogey, Coconuts, Short Rib, Overthrow

Date: 2024-04-24
AO: horizon-ao
Q: SPINAL TAP
PAX: Magoo, Mr Haand, 3 mile, Disco, Fish Fry, Kodiak, Classified, Scully, Bell Hop FNGs: None
COUNT: 10

WARMUP: Joint streches, side straddle hop, cherry picker, Willie Mays Hayes, Up and Down dog, Worlds greatest stretch, child pose
THE THANG: Burpees, Merkins, Air squat, Bobby Hurley, mountain climber, shoulder taps, flutter kicks, LBC,curtsey squats, Bear crawl, crawl bear MARY: Freddy mercury, various ab exercises
ANNOUNCEMENTS:
COT: Wally Pipp

Tags: horizon-ao, Magoo, Mr Haand, 3 mile, Disco, Fish Fry, Kodiak, Classified, Scully, Bell Hop

Date: 2024-04-24
AO: ignite
Q: Popeye
PAX: Goldfish, meister, Fitz-Hume, Bootlegger, Legacy, Pepco, Gandalf FNGs: None
COUNT: 8

WARMUP: SSH, imperial walker, hillbilly, arm circles, WMH, stretch

THE THANG: Pyramids of burpees, lunges, squats, and overhead press. Low numbers with a coupon, high numbers without. Laps in between.

Counting is hard. Some pyramids were ziggurats.

MARY: LBC, American hammer, pickle pounder, dirty dog, donkey kick

ANNOUNCEMENTS: Convergence 6/1, Murph, Boneathon

COT: There is always some way to look on the bright side – it could always be worse. During pyramids, with a coupon at least we had few reps, and with high reps at least there was no coupon. So too in life.

Tags: ignite, Goldfish, meister, Fitz-Hume, Bootlegger, Legacy, Pepco, Gandalf

Date: 2024-04-24
AO: apollo
Q: Bluegrass
PAX: Peanuts
FNGs: None
COUNT: 2

WARMUP: SSH, Arm Circles, Michael Phelps, WMH, legs OYO.
THE THANG:
1 lap stopping at each corner doing 25 reps: corner 1: Kettle bell swings, 2: merkins, 3: big boys, 4: squats.

Trail run with string of pearls going 5 to 30 reps: merkins, monkey humpers, squats, overhead arm press, dips, LBC

MARY: n/a

ANNOUNCEMENTS: Let it be declared, Apollo stands relieved of duty on this day 24 April. In rest she stands ready for when she is called back into service.

Bone-a-thon, Murph prep, Convergence

COT: Gratitude!! Thanks for all those who supported this site over the past year. To the guest Qs, PAX both new and Down range, you all made me better. Thank you!

SYITG!

Tags: apollo, Peanuts