Backblasts

Date: 2024-04-20
AO: thesandlot
Q: Hobbyhorse
PAX: Legacy, Lazlo, Boardwalk, Park Place, Topspin, Beagle
FNGs: 1 Beagle
COUNT: 7
WARMUP: SSH, IW, HillB, Phelps, Windmill, Cherry, WMH, DDog
THE THANG:
One half of Pax did AMRAP pullups while the other half did Squats; rotate. Two rounds
Mosey to the hill entrance to Custis Trail. 20 Merkins followed by 5 roundtrip sprints to top of hill (first to flag then stop). Round 2 the same, except modified to 3 hill sprints. Mosey to Hayes park for rounds of stepups and dips.
Mosey back to Science Focus field for Dora of bear crawl and 100 squats. Then bear crawl and 100 LBC MARY: AmHammer; heel taps; flutter; donkey; dog
ANNOUNCEMENTS: Murph; Bone
COT: We’re always imprinting memories on our loved ones around us. Some of them will stick.

Tags: thesandlot, Legacy, Lazlo, Boardwalk, Park Place, Topspin, Beagle

Date: 2024-04-19
AO: sparta
Q: K-Pop
PAX: Megatron, Nano, Monk, Peanuts, Flapjack, Dunder, Hoolihan, Hightower, NOAA FNGs: None
COUNT: 10
WARMUP: Mosey, ssh, mericans, squats, worlds greatest
THE THANG: 3 Rounds
Round 1 (3×10 each)
Mericans
Rows
Diamond Pushups
Calf Raises
400 yard run
Round 2 (3×10 each)
Squats
Alternating Lunge
Flutter Kicks
Calf Raises
400 yard run
Round 3 (3×10 each)
Overhead Press
Curls
Man Makers
Ground Hog Squats
400 Yard Run
MARY: 5 reps of an excercise from each pax
ANNOUNCEMENTS: Covergence, Road Clean Up, Dads Camp, Murph, Bonathon
COT: Your priorities are reflected where you spend your time and money…reflect and adjust as necessary

Tags: sparta, Megatron, Nano, Monk, Peanuts, Flapjack, Dunder, Hoolihan, Hightower, NOAA

Date: 2024-04-19
AO: thepatriot
Q: Legacy
PAX: Skymiles, Smokey, Overthrow, Strange Brew, Bone, Boardwalk, Flipper, Fish Fry, Lazlo, Shake ‘N’ Bake, Popeye, Ice Tea, CableGuy, bogey, My Space, Booking, Fitz-Hume, Short Rib, 2 percent, Hobbyhorse FNGs: None
COUNT: 21
WARMUP: SSH, Imp Walker, Hill Billy, Little Bitty Arm Circles (forward and reverse), Cherry Pickers, Michael Phelps, Willy Mays Hayes, Downward Dog, WgS
THE THANG: Line coupons up on the sideline then a 30-minute AMRAP consisting of this large circuit: Side A, 1 Kraken Burpee, 9 Freddy Mercuries (IC), 8 Merkins, 4 Bonnie Blairs (4 count), then run to far sideline and back, then Side B: 1 Blockee, 9 coupon flutters (IC), 8 overhead press, 4 coupon lunges (with both one L and one R constituting one rep), then a LAP around the track, repeat AMRAP for 30 minutes MARY: Got some in above
ANNOUNCEMENTS: BONEATHON 5/26 starting/finishing at the running store in FC. MURPH 5/27 out at GMU. CONVERGENCE is JUNE 1 at 0700 on ROOSEVELT ISLAND
COT: The lyrics to “Glory Days” are depressing: people living in the past. Don’t dwell on either your past success or past failures. Don’t let past failure define you. Don’t let past success confine you. Don’t re-live your Glory Days—come out here with us and make more! SYITG!

Tags: thepatriot, Skymiles, Smokey, Overthrow, Strange Brew, Bone, Boardwalk, Flipper, Fish Fry, Lazlo, Shake ‘N’ Bake, Popeye, Ice Tea, CableGuy, bogey, My Space, Booking, Fitz-Hume, Short Rib, 2 percent, Hobbyhorse

Date: 2024-04-19
AO: horizon-ao
Q: 3 mile
PAX: Old Bay, Classified, Kodiak, Poe, sticks, Undertow, Disco, Attache’, Magoo, Sparky, Bellhop FNGs: 2 Sparky, Bellhop
COUNT: 12
WARMUP: SSH, arm circles, imp walkers, cherry pickers, WMH, down dog, up dog, world’s greatest stretch, 30 seconds OYO THE THANG:
– Billy Madison – add 11 reps of exercise for each grade, accelerated high school, maybe GED?
– Grade K – SSH, 1 – merkins, 2 – squats, 3 – LBCs, 4 – calf raises, 5 – one legged deadlifts, 6 – j los, 7 – break dancers 8 jumps squats 9 burpees 10 Imp Walkers 11 monkey humpers 11 flutter kicks x 30 12 LBCs x 50 MARY: Flutter kicks
ANNOUNCEMENTS: lots
COT: my youngest turned 7. I never knew how much i wanted a daughter till she came out of the womb. She is maddening and amazing. We’re always trying to be our best selves for our kids. F3 helps. Thanks for coming out.

Tags: horizon-ao, Old Bay, Classified, Kodiak, Poe, sticks, Undertow, Disco, Attache’, Magoo, Sparky, Bellhop

Date: 2024-04-19
AO: theaerie
Q: Lonestar
PAX: Passport
FNGs: None
COUNT: 2

WARMUP:
Side straddle hops
Michael Phelps
Picking cherries
Frankenstein
Mosey

THE THANG:
10 sets and move down the field w/
10 thrusters
10 curls
10 squats
10 merkins
10 abs
10 yd murder bunnies

MARY:
ANNOUNCEMENTS:
PAX community service on Saturday
COT:
Keep on keeping on

Tags: theaerie, Passport