Backblasts

Date: 2023-09-25
AO: acropolis
Q: Doodles
PAX: Hightower, Peanuts, Walk-on, Obadiah
FNGs: None
COUNT: 5
WARMUP: side straddle hops, imperial walker, hillbillies, Willie Mays, stretching, lunges, down, dog, worlds greatest stretch.
THE THANG: Ricky Bobby, around the track and around the school grounds. Stopping every few hundred yards to go up the elevator doing the following exercises: 5 burpees
10 merkins
15 jungle boys
20 heals to heaven
25 superman’s
30 SSHs
Didn’t make it far down the elevator as time expired.
MARY: LBC’s, pickle pointers, V ups, flutter kicks, American Hammers
ANNOUNCEMENTS: nanos 5k run for Knights of Columbus, dads camp, Rambler’s walk through Fairfax County to raise money for his new hot tub in December, last week of ironpax.
COT: Ronald Acuña, Jr. set record for 40-60 club and maybe 40–70 club this year in baseball. Blew out his knee in 2021. Came back from reconstructive knee surgery to do his feet. Never thought he would play at the same level. Lesson here is going through adversity makes accomplishments sweeter.

Date: 2023-09-25
AO: theaerie
Q: Chasqui
PAX: Stewie, Chasqui
FNGs: None
COUNT: 2
Warm up:
3 loops
20 side straddle hops
10 leg kicks L/R
10 bat wings
10 Michael Phelps

The Thang:
Round 1:
30 Curls
25 Thrusters
15/15 L/R rows
15 Squats w/coupon
15 Kettlebell swings
6 Walk downs w/Merkins w/ shoulder taps
3 loops

Round 2:
WW3 sit up w/coupon
20 mountain climbers
15 American hammers w/coupon
15 V-ups
15 side plank both sidep
15 squat press w/coupon
3 loops

Round 3:
20 calves raises
20 Step up with coupon
Rifle Carry up/down steps
Suit case carry

Round 4:
Pax mix stretches

COT: What are you pursuing? Keep at it with dedication and commitment to overcome the struggle and sacrifices.

ANNOUNCEMENTS: Battlefield ruck coming up around the corner. Let’s see the HC’s

Date: 2023-09-24
AO: thefarm
Q: Sparky
PAX: Matthew – Running Man, Gekko (Keith Capp), Firehead
FNGs: None
COUNT: 4
WARMUP: ssh, little arm circles, T claps, beet pickers, leg stretch, neck rolls THE THANG:
40, 30, 20, 10 four sets
Merkins
Jump squats
Shoulder press
Monkey humpers

100 reps per set rotating number of reps
Wall sit in between

MARY: planks, squat hold, lbcs, flutter kicks, American hammers, penguin crunches ANNOUNCEMENTS: Sparky hosting viewing party
COT:
All things are possible for him who believes, more to him who hopes, even more to him who loves. St. Lawrence of Brindisi

Date: 2023-09-23
AO: olympus
Q: Doodles , Hightower
PAX: Peanuts, Dr J
FNGs: None
COUNT: 4
WARMUP: SSH, moseyed to front entrance to pick up stragglers then Michael, Phelps, down, dog, worlds, greatest stretch, cobra Kia THE THANG:
Circuit with medicine balls- ball slams, burpees, curls, wall toy soldiers. Did 2 rounds de then. Pax called out exercise and then sprinted to basketball goal and back. Then played cricket style kickball.

MARY:
ANNOUNCEMENTS: dads camp, 5k next Saturday- I Springfield, Knights of Columbus
COT: Tom Brady was 3rd on depth chart his junior year and only got 2 reps per practice with the first team. He turned those 2rep into a Hall of Fame career. What opportunities are around you can take more advantage of? Consider exercising your leadership skills by signing up to Q.

Date: 2023-09-23
AO: thesandlot
Q: Legacy
PAX: Lazlo, Boardwalk, Major Payne, Magoo
FNGs: None
COUNT: 5
WARMUP: SSH, Imp Walker, Hilly Bs, Morrocan Nightclub, Phelps, Cherrypickerz, Willy Mays Hayes, Downward Dog, WGS, Cobra Kai
THE THANG: Line up and run down parking deck and back and then do a recovery focused exercise of choice (calf raise, Imp Walker, Hill Billy, Air Press), then the “Thelonious Monk Lap,” running at a fellowship but each PAX gets to drop an electronic flare and pick a one rep exercise that must then be done every time the flare is reached. The exercises were 1) one burpee, 2) one four count lunge 3) one merkin 4) one break dancer and 5) one four count flutter; do for about 4 laps; then, more court runs, PAX have choice to run regularly but designated modes were 1) skipping, and 2) carricoa; then PAX lined in two lines for the “Nano Medball Throws,” approx 5 minutes, then, a reverse-timer exercise, with 4 PAX doing unilateral farmers’ walks with sand kettlebells and one PAX doing reps (LBCs), 4x rounds of this, then conventional timer rounds with one PAX doing a full farmers walks with other 4 PAX doing: flutters, mountain climbers, squats, SSH and penguin crunches, then, for the final thing, the Balls of Liberty Recovery Bucket, PAX do one Bobby Hurley for a shot, and have 3 minutes to get in as many balls as possible, for each ball in, one merkin, and for each ball remaining out, 1 four count Imp Walker, final score: 19 merkins, 5 Imp Walkers MARY: None (the police showed up)
ANNOUNCEMENTS: DADs CAMP in October–check the channel
COT: The W-L Parking Deck is a lot like some of the guys F3 needs to help: kinda looks like at the end of the useful life, kinda ugly, but there is actually a lot of life left–Get out early in the morning in the Gloom and special things happen. SYITG