Backblasts

Date: 2024-04-29
AO: hamilton
Q: Defiance
PAX: Booking, Gherkin, Hobbyhorse, Legacy, Popeye, Strange Brew, DR Pax Kenary (Shenandoah) FNGs: None
COUNT: 8

WARMUP: Pearl Jam
THE THANG: 3 sets of 10 coupon exercises Tabata style. 45 seconds on, 15 seconds off.
Tricep press, curls, burpees to step ups, bent over rows, calf raises, goblet squats, chest press, shoulder taps, mountain climbers, and thrusters.
MARY: American hammers, flutter kicks, toy soldiers, dirty dogs, donkey kicks, recover
ANNOUNCEMENTS: lots going on – check the channels. Convergence 6/1 Roosevelt island.
COT: Q is reading “extreme ownership” and learned that taking extreme ownership does not mean doing everything yourself. Instead it means planning, articulating a clear vision, ensuring everyone is clear on what and the why, then empowering others to lead. Check it out if you haven’t read before.

Tags: hamilton, Booking, Gherkin, Hobbyhorse, Legacy, Popeye, Strange Brew, DR Pax Kenary (Shenandoah)

Date: 2024-04-29
AO: acropolis
Q: Doodles
PAX: Papi, Peanuts
FNGs: None
COUNT: 3

WARMUP: sSHs, cherry pickers, imperial walkers, wGS, kobra, arm circles, and ran 1 mile. THE THANG:
5 sets of the following:
10 pullups (or as many as you can do and then hang)
20 merkins
30 air squats
MARY: big boys, pickle pointers, American hammers
ANNOUNCEMENTS: Murph, Bone thon, dads camp, convergence, F2 event soon
COT: AT teaches you that everything that is important isn’t important and everything that isn’t important is important such as water, indoor plumbing, warm dry clothes, etc. Take a moment to keep your priorities in perspective. Prayed prayer requests.

Tags: acropolis, Papi, Peanuts

Date: 2024-04-28
AO: mother-ruck-ing
Q: Ice Tea
PAX: Lazlo
FNGs: None
COUNT: 2

WARMUP: None

THE THANG: Rucked 3.5 mi in an hour.

MARY: Nope

ANNOUNCEMENTS: Let’s do this again next week.

COT: Ejecting at Mach 3.2? Keep your arms tucked-in.

Tags: mother-ruck-ing, Lazlo

Date: 2024-04-27
AO: thesandlot
Q: Peanuts
PAX: Legacy, Forceps, Hobbyhorse
FNGs: None
COUNT: 4

WARMUP: SSH; WMH; DB; MP; DD; WGS
THE THANG: Pair up for Dora.
1. 75x Curls / mosey around track
2. 100x Tricep Ext / mosey around track
3. 125x squats / mosey backwards around track
4. 150x calf raises / carry coupon around track
5. 175x chest press / lunge the field and back
6. 200x windshield wipers / karaoke field and back
7. 225x dips / mosey track
8. 250x incline merkins / mosey track
MARY: no
ANNOUNCEMENTS: boneathon; Murph; convergence
COT: goal of this month in my mind was get outside your comfort zone, meet new HIMs. I enjoyed it.

Tags: thesandlot, Legacy, Forceps, Hobbyhorse

Date: 2024-04-27
AO: thefarm
Q: Infinity
PAX: F-No, Lumbergh, Firehead, Moneyball, Squatter, Trolley, Sparky, Jenn, Buzz, Garrett, Luke FNGs: None
COUNT: 12

WARMUP: Beet Pickers, Don Quixotes, and Imperial Walkers
THE THANG: Picked up trash along Wall Rd and Centreville Rd for a total of 12 bags of trash collected.
ANNOUNCEMENTS: Squatter Q Monday. Taste of Vienna event today 11am-8pm (https://tasteofvienna.com/index.html). COT: Great work giving something back to tge community today!

Tags: thefarm, F-No, Lumbergh, Firehead, Moneyball, Squatter, Trolley, Sparky, Jenn, Buzz, Garrett, Luke