Backblasts

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Music Fail, Beatdown Success

Date: 2023-08-23
AO: apollo
Q: Monk
PAX: MileHigh, Juneau, Doodles, Lightyear
FNGs: None
COUNT: 5
I picked a random workout playlist from Spotify. It started out nicely with the Dropkick Murphys, then offered up some interesting Middle Eastern songs, but at some point ended up with lullabies. That was weird.

Warmup
windmills, imperial, walkers, hillbillies, arm circles, Michael Phelps, SSH, cotton pickers, Fellowship lap

Murder Hornet
Take on the Killer B’s Routine from Iron Pax ’19 but with a cinderblock coupon. Pax line up at the start. Murder Bunny 10 yards then: 10 Man Makers, 10 Lunges w/coupon. Repeat til 30 yard line. Once complete: Bear Crawl + Coupon Drag back to starting line. Rinse and Repeat the whole thing.

The Cooper: 1/2 lap around track. 10 burpees, 10 Squats, then 10 Merkins. ½ Lap around track. Then 9,9, 9 of same. We we got down to 7 down before it was time for Mary.

Mary: leg lifts over blocks, American Hammer with the block, LBC‘s

COT: the 3rd F in F3 is about faith as much as it is about service. F3 espouses no particular faith, but to the fact that a man needs a purpose outside of himself to make his life meaningful. In fact, what a man believes about himself, and his world impacts his willingness to serve. For that reason, I encourage you to consider what some people call the God question. Many people, including Christians, hope that God exists, is a loving God, and is involved in our lives for a benefit. Wherever you come down on that question, it’s an important one, so consider it today.

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1 Second Remaining

Date: 2023-08-22
AO: thegeneral
Q: 2 percent
PAX: Gherkin, Flipper, bogey, Rousey (GrandStrand – Myrtle Beach SC), Toolbox, Hard Knox FNGs: None
COUNT: 7
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: Mosey to the stairs for some Jacob’s Ladder – 10-1 burpees/jump squats
Pull ups – individual max effort while PAX performed merkins, Turkish get-ups, flutter kicks, burpees, squats, Bonnie Blairs and shoulder taps.
Mosey to the football field. To celebrate the upcoming start of College Football, the PAX attempted to reenact one of the most iconic plays in history. 11/30/13 Iron Bowl, Alabama vs. Auburn & the “Kick Six”. Each PAX took turns returning the failed field goal attempt 100+ yards while the remaining PAX chased him down the sidelines.

https://www.youtube.com/watch?v=vR7s2m5Z5GA

MARY: Nolan Ryan’s

ANNOUNCEMENTS: New AO launching 8/23 in Falls Church, 9/11 Stair Climb, Overnight Ruck 9/10

COT: Anything can happen with one second remaining.

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Getting the miles in

Date: 2023-08-21
AO: mondaynightruckers
Q: Rocketman
PAX: Tron, Chasqui
FNGs: None
COUNT: 3
THE THANG: 5.5 miles around the Bristow area at a very quick pace!

COT:

Do all things without grumbling or disputing, that you may be blameless and innocent, children of God without blemish in the midst of a crooked and twisted generation, among whom you shine as lights in the world…

Phil. 2:14-15

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Out and Backs

Date: 2023-08-22
AO: delphi
Q: Rocket
PAX: Flapjack, Hightower, Raider, K-Pop, Obadiah, Pop Fly, Nano, Ashe, Monk, Doodles, Walk-on, CURRY FNGs: None
COUNT: 13
WARMUP: The typical: SSHs, Michael Phelps, Willie Mays Hayes, Cherry Pickers, etc

THE THANG:

lunge 50 yards
broad jump 50 yards
Mosey back

“Suicides”
1 situp
run 10 yards
1 pushup
run back

2 situps
run 20 yards
2 pushups
run back

repeat until 10 rounds complete

we did that too fast, so we did suicides again, but in reverse (started with 10’s and 100 yard runs)

11’s
1 – squat
10 – overhead claps
2 – squats
9 – overhead claps
repeat until you do 10 squats and 1 overhead clap

MARY: some ab work followed by stretching

ANNOUNCEMENTS:
1. Social at Glory Days on Thursday, 7:30.
2. 9/11 Stair Climb
3. Monday beat downs. Woodson high school
4. Iron pax next month (Thursdays)

COT: Back to school time is both exciting and ridden with anxiety. Not just for your 2.0! All of the feelings are valid, for both parent and child. Remember those kids will pick up on your emotions and reactions. So try to stay positive where you can. Don’t shy away from seeking advice and encouraging your children to seek advice as well. Finally, seek outlets for any pent up stress (good start with F3!).