Backblasts

Date: 2024-04-10
AO: apollo
Q: Juneau
PAX: Bluegrass, Mongoose, Yeti, Pele
FNGs: None
COUNT: 5

WARMUP: SSH, Wiley Mays Hays, Cherry Twist, Michael Phelps, Downward Dog, Cobra Kai THE THANG:
Each pax throws a baseball or softball as far as they can down the field. Pax then conduct an exercise to the ball and back. Rinse and repeat with each Pax. Exercises included Karaoke, lunges, sprints, murder bunnies, bear crawl. MARY: WW2s, Burpee’s
ANNOUNCEMENTS: Murph train up on Mondays
COT: Only two teams won the NCAA tournament, South Caroline for the women and UCONN for the men. Every other team, no matter how far they made it, left disappointment. When life leads to disappointment and failure let it kick you forward instead of backwards.

Tags: apollo, Bluegrass, Mongoose, Yeti, Pele

Date: 2024-04-10
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Baguette
FNGs: None
COUNT: 2

WARMUP:
15 SSH IC
10 windmills IC
10 squat jumps SC
10 mountain climbers IC
10 merkins SC

THE THANG:
Run end line to end line on bball court between each set

20 cleans, 1 squat
19, 2
18, 3
17, 4
16, 5
15, 6
14, 7
13, 8
12, 9
11, 10
10, 11
9, 12
8, 13
7, 14
6, 15
5, 16
4, 17
3, 18
2, 19
1, 20

MARY:
50 crunches SC

ANNOUNCEMENTS:
COT:

Tags: potomac-rising, Baguette

Date: 2024-04-10
AO: horizon-ao
Q: Magoo
PAX: Classified, Purple Rain, Kodiak, Fish Fry, Disco, Brown Bag, 2 percent, vplaxico, Attache’, sticks, SPINAL TAP FNGs: None
COUNT: 12
WARMUP: WMH, Cherry Picker, Mikey Phelps and arm cirles with various movements, roll like a ball
THE THANG: Neighborhood fellowship run with catch-up stops; Triceps Extravaganza, gorilla squats MARY: bottle opener, superman, stretching series.
ANNOUNCEMENTS: On Saturday, April 20th, F3 The Capital will be sending PAX to help out with the Arlington Outdoor Lab Open House in Fauquier County. [A whole bunch of stuff I forgot should go here]
COT: Stolen quote of the day: “Nothing tries a man more than to be grateful all the time.”

Tags: horizon-ao, Classified, Purple Rain, Kodiak, Fish Fry, Disco, Brown Bag, 2 percent, vplaxico, Attache’, sticks, SPINAL TAP

Date: 2024-04-10
AO: ignite
Q: Gherkin
PAX: bogey, Legacy, Popeye, Tony cha cha Vargas, Pepco
FNGs: None
COUNT: 6
WARM UP
SSH, IW, Hillbillies, Willie Mays Hays, Michael Phelps, world’s greatest stretch, Cobra Kai

THE THANG

Bearmuda Triangle
Triangle with points about 30 yards apart. PAX start on one point of the triangle, perform a set of exercises and bear crawl to the next point, where more of the same exercises are performed and repeat for third point with more of the same exercise. Bear crawl back to the first point and start again with a different exercise. 1 Merkins 20, 30, 20
2 Squats 30, 40, 30
3 Burpees 10,15,10
4 American Hammer(IC) 20, 25, 30
5 Shoulder Taps (IC) 20, 25, 20
6 Bobby Hurley 20, 25, 20
7 Merkins 15, 20, 15

MARY
Box Cutters
Flutter kicks
LBCs
60 second plank

ANNOUNCEMENTS
Service opportunity next weekend at the Arlington Outdoor Lab – Legacy has details Boneathon Memorial Day Wknd
The Murph on Memorial Day
Convergence on June 1

COT
Quote from my daughter’s college essay “Whenever I feel like giving up, but keep going anyway, is when I make the most progress”

That quote is good encouragement and something we should all carry with us as a reminder to always do what you can to push through whatever is in front of you. We can do much more than we think we can or than our body or mind sometimes wants us to do. You can break through to the other side of a physical or mental barrier and you will be rewarded for your hard work for doing so.

Tags: ignite, bogey, Legacy, Popeye, Tony cha cha Vargas, Pepco

Date: 2024-04-10
AO: thepatriot
Q: Booking
PAX: Lazlo, Spud, Boardwalk, Ice Tea, Shake ‘N’ Bake, My Space, CableGuy, Flipper, Bone, Smokey, Hobbyhorse, Wedding Singer, Strange Brew FNGs: None
COUNT: 14
WARMUP: SSH, Imperial Walkers, Hill Billies, Michael Phelps, Windmills, Cherry Pickers, WM Hayes, Down Dog, World’s Greatest Stretch THE THANG: Starting at the goal line:
10 OH Press— back pedal to far 10 yard line—10 burpees–mosey back to goal line
20 Curls—back pedal to far 20 yard line—20 mountain climbers (IC)– mosey back to goal line
30 Chest Presses—back pedal to far 30 yard line—30 merkins–mosey back to goal line
40 Squats/ coupon—back pedal to far 40 yard line—40 WWI sit ups—mosey back to goal line
40 Calf raises w/ coupon–bear crawl to near side 40 yard line–40 SSH (SC)– mosey back to goal line
30 bent over rows—bear crawl to near side 30 yard line–30 plank jacks (IC)–mosey back to goal line
20 coupon around the worlds–bear crawl to near side 20 yard line–20 flutter kicks (IC)–mosey back to goal line
10 toe taps (IC)—bear crawl to near side 10 yard line–10 never surrenders—mosey back to goal line

Mosey to bleachers for 2 sets of 20 dips/ 20 step ups (IC)–finish lap back to the field MARY: LBC, Toy Soldiers, Penguin heel taps, Dirty Dog, Donkey Kicks
ANNOUNCEMENTS: Bone-a-thon May 26th- lots of running options and biking/ support options- see Bone-a-ton channel. Support new AO Hamilton on Mondays at TJ Middle school. Convergence June 8th- get with Spokes if you can help with the event.
COT: Resist the urge to judge a book by its cover. Q shared story of neighbor who he didn’t know at all but whose work van was always parked in front of his house, which kind of annoyed him. One day as the Q was working in his yard the neighbor offered him some fertilizer from said van and it has done wonders for his yard. Subsequently, as he actually got to know the guy, the Q realized he was wrongfully judging the man based on what he saw on the outside, not the inside.

Tags: thepatriot, Lazlo, Spud, Boardwalk, Ice Tea, Shake ‘N’ Bake, My Space, CableGuy, Flipper, Bone, Smokey, Hobbyhorse, Wedding Singer, Strange Brew