Backblasts

Date: 2023-10-04
AO: potomac-rising
Q: FIFA
PAX: Baguette, Andrew Churchill, Deagle, Dungeon Master (Amon), Horshack, John Kluge, Mumford, Greenspan FNGs: None
COUNT: 10
WARMUP:
15 side straddle hops IC
2 burpees on Q
10 high knees IC
2 burpees on Q
5 mountain climbers IC
3 merkins IC
5 mountain climbers IC
3 merkins IC
10 shoulder taps IC in
10 windmills IC
10 Cherry pickers IC
6 Willie Mays Hays

THE THANG:
5X the following:

10 curls on Q
10 overhead press on Q
6 skull crushers on Q
10 squats on Q
10 bent over rows on Q
10 rainbows IC
Mosey black top

MARY:
12 LBCs IC
8 flutters low and fast IC
8 flutters high and slow IC
12 Freddie mercury’s IC
12 big boy sit ups
12 x-factors
12 reverse crunches
12 leg lift Rosalitas
12 scissors

ANNOUNCEMENTS:
Watch party at horshacks for invigorate live

Looking to secure final white water rafting ticket

Edge of Reason official AO launch this Saturday

Whitman workout Sat 10/14 for Princeton’s 50th reunion

COT:
Thought about starting for a while but never did anything about it. Baguette took the bull. Super thankful for him and his efforts and now here we are! Point is sometimes all it takes is a nudge and there truly is no better than now. Start the project, read the book, call your buddy, join a workout group!

Date: 2023-10-04
AO: horizon-ao
Q: Magoo
PAX: Kodiak, Gherkin, vplaxico, Trifecta, Mr Haand, SPINAL TAP, Attache’, sticks, Disco, Classified FNGs: None
COUNT: 11
WARMUP: Up/Down Dog series, hillbilly, imperial walker, ssh, prisoner squats THE THANG: 1 min block exercise / fellowship lap
MARY: 1 min core exercise / fellowship lap
(2.4 miles total)
ANNOUNCEMENTS: Dad’s Camp
COT: I’ll be away for a few weeks and got to thinking how important F3 is to me. But would I make it back if I got sick, or hurt, or just out of shape and lazy? I hope not to find out, but if you don’t see me for a while, please look me up and give me a kick. I’ll do the same for you.

Date: 2023-09-11
AO: mondaynightruckers
Q: Rocketman , Blip
PAX: Jetstream, Tron
FNGs: None
COUNT: 4
THE THANG: 4.92 miles of Blip-guided fun.
COT: Think about the great fellowship we had tonight!

Date: 2023-10-03
AO: thegeneral
Q: 2 percent
PAX: Hard Knox, Lazlo, Major Payne, citrus, Shocker, Babel, Spud, bogey, The Lawn, Isotope (DRPAX-Denver), Kvetch FNGs: None
COUNT: 12
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Willy Mays Hays, RVE’s, Arm Circles, Michael Phelps, Moroccan Nightclubs, Downward Dog, Kobra Kai, World’s Greatest Stretch

THE THANG:
1. 100 Gas Pumpers (in cadence? Yup, my bad. That hurt.)
2. 50 SSH
3. 400-meter run
4. 25 Hello Dollies
5. 25 Burpees
6. 50 SSH
7. 400-meter run
8. 25 Hand Release Merkins
9. 25 V-Ups
10. 50 SSH
11. 400-meter run
12. 25 Leg Raises
13. 25 Jungle Boi Squats
14. 50 SSH
15. 400-meter run

MARY: Nolan Ryans

ANNOUNCEMENTS: Dad’s Camp, Manassas Ruck, The Grunt 11/11

COT: Perseverance. We did waaaay too many gas pumpers this morning. That was 98% my fault. I am proud of this group and their ability to persevere

Date: 2023-10-03
AO: atlantis
Q: Hammerhead
PAX: True North, Deflator
FNGs: None
COUNT: 3
Warmup Circle
Stretchies
SSHs (Straight up, X country style)
Wille Mays Hayes
Snow boarders
Windmills
Knees to chest holds
Hillbilly Walkers
Down dog

ABS
Up and down Planks
Plank Jacks
Crogs
Plank hip dips
Mt climbers
Knee tappers
(Repeat)

LEGS
Forward lunge
Copperhead squats
Reverse lunge
Prisoner Get ups

Football field drills
1. PUNT COVERAGE
(1 PAX point returns, 1 PAX Punts, rest of pace on coverage team Backpedal block then release, cover punt)

2. PICK SIX Pursuit
(1 PAX as QB, 1 PAX as WR. 1 PAX as DB)
Then rotate the PAX

3. Man on Man Coverage
(1 PAX as QB, 1 PAX as WR. 1 PAX as DB)
Then rotate the PAX

MARY
Dirty Dogs n Donkey Kicks

Circle of Trust

Don’t assume anything.
Hope springs eternal in the human breast: Man never is, but always to be blest. The soul, uneasy and confined from home, Rests and expatiates in a life to come.” – Alexander pope
Remember, Red, hope is a good thing, maybe the best of things, and no good thing ever dies. Shawnshank redemption Hope spontaneously generates from the human psyche and soul
Hope is the fuel of courage, resiliency and compassionl