Backblasts

Date: 2024-02-07
AO: apollo
Q: Bluegrass
PAX: Obadiah, Nano
FNGs: None
COUNT: 3
WARMUP: SSH, legs, WMH, cherry pickers, arm circles

THE THANG:
1.a Lunge wall to the 50, stop at 10 – 1 jump squat, stop at 20 – 2 jump squat, etc then mosey to the other end zone
1.b Jog to the 10 and do 1 push up, 20 2 push ups and so on down the field for 10 pushups at the end 1.c fellowship lap

2. Run 4 laps around the track stopping at each corner. To do a set of something. First lap 40 reps each corner
2nd lap 30 reps each corner
3rd lap 20 reps each corner
Last lap 10 reps each corner
1st corner: legs
2nd corner: abs
3rd corner: shoulders
4th corner: dealers choice

MARY: fellowship lap finishing a total of 1.5 miles today
ANNOUNCEMENTS: CSUP in March, sign up; buy some squares, donate that money, burden run coming up; prayers for healing all around up!
COT: simplify the routine parts of your life so you can focus your efforts on the larger items. don’t be afraid to accept help when you have a lot on your plate. Lean on your support network for the regular stuff and dedicate your efforts on the bigger items so you can get through those.

Tags: apollo, Obadiah, Nano

Date: 2024-02-05
AO: mondaynightruckers
Q: Stewie
PAX: Rocketman, Mincemeat, Blip, Jetstream
FNGs: None
COUNT: 5
WARMUP: nope
THE THANG:
Set out to do 4miles on the Piedmont Nature Trail. Loaded up our ruck and had a couple of 30/40lb sandbags with us. Unfortunate turn of events sent our brother Mincemeat to cut the ruck short. Mad respect for keeping a smiling face even when taking a nasty spill and hearing his bone snap like a twig. Once a Marine, always a Marine, right?

After getting Mincemeat back to his car and in the care of his M, 4 MNRs continued on and modified the route. As it turned out, we ended up totaling a little over 5 miles.

MARY: nope
ANNOUNCEMENTS:
This coming weekend…Burden run at Olympus
Mar 2…CSAUP

COT:
Excerpt from last week’s sermon is a good reminder on how to share Gods gift to us: – Look for an opportunity to talk about eternal things.
– Tell them what Jesus did for you in a loving way not condescendingly. – Give them God’s Word like John 3:16 or the Romans Road.)
– Ask them, would you like to accept Christ as their savior and Pray with them to receive Christ.

Prayers for health.

Tags: mondaynightruckers, Rocketman, Mincemeat, Blip, Jetstream

Date: 2024-02-06
AO: freestate
Q: Horshack
PAX: Bluto, John Kluge, Winston, Deagle, Dungeon Master, FIFA (F3 The Capital), Mark Michael, Cannoli, ShowMe FNGs: None
COUNT: 10
Warmup:

Side-Straddle-Hop: 25 IC

Swingbillies: 15 IC

Arm circles/Chinooks: 10/5/5/10 IC

Cherry Pickers: 15 IC

Mountain Climbers: 15 IC

Hairy Rockettes: 15 IC

Plank Jacks: 15 IC

Slow Windmills: 10 IC

Mosey to tennis courts with coupons

The Thang:

Round 1

10 burpees: OYO

1-minute wall-sit

Bear crawl across tennis court; crawl bear back

Round 2

10 merkins: OYO

25 high knees: IC

Frankensteins across the blacktop and back

Mosey to playground – leave the coupons at Tennis Courts

Round 3

20 Shoulder Taps: IC

El Capitan around the playground

25 step-ups on picnic tables: IC

Mosey to bottom of hill

Round 4:

Hill Sprints Up x 2 (with 2 burpees on top and bottom)

Round 5: Backward Hill Climbs Up x 2 (with 2 burpees on top and bottom)

Lunge walk to Tennis Courts

Coupon-icides x 1

Rifle Carry back to Blacktop

Mary:

Freddie Mercury x 15 IC

Box Cutters x 10 each way IC

Big Boi Sit Ups x 10 – On My Up

Plankorama w/ Nolan Ryans: 10/10/10/10/10 IC

Leg Lift Rosalitas x 10 IC

Dollie Flutters x 10

Regular Flutters x 10

Name-o-rama

Announcements

Super Bowl Squares – We’re approaching $3500. I think FreeState is 100% participation, if not it’s close.

Please share the link with your friends and family and on social media (https://www.paypal.com/pools/c/91r8yG6yzC)

There’s a CSAUP on March 2nd – some heavy rucking and other fun. At a very cool location – Arlington Outdoor Lab in Fauquier Sign up here https://docs.google.com/spreadsheets/d/1QwWgyMDY5mz10NVYVZqLF4lLIf-qFfhS/edit#gid=143238887

Circle of Trust: This day in 1993, Arthur Ashe died at the age of 49 from pneumonia and complications due to the AIDS virus which he acquired from a blood transfusion. He was the only African American to win Wimbledon, The Australian Open, and the US Open. But his contributions to civil rights and fighting Apartheid in South Africa rivaled his many accomplishments on the tennis court.

Tags: freestate, Bluto, John Kluge, Winston, Deagle, Dungeon Master, FIFA (F3 The Capital), Mark Michael, Cannoli, ShowMe

Date: 2024-02-06
AO: thegeneral
Q: citrus
PAX: Toolbox, Lazlo, Hobbyhorse, Apples, Tibbs
FNGs: None
COUNT: 6
WARMUP: Mosey, WMH, MNC, etc.

THE THANG: In pairs: 5 rounds of 100 step ups, 1 short lap, 22 merkins

MARY: LBCs, American Hammers

ANNOUNCEMENTS: Super Bowl squares!

COT: Pay attention to mental health. Check in on yourself and others. And if someone checks in on you, help them help you.

Tags: thegeneral, Toolbox, Lazlo, Hobbyhorse, Apples, Tibbs

Date: 2024-02-06
AO: delphi
Q: Pop Fly
PAX: Battleship, Nano, Blue Steel, Rambler, Ashe, Rocket, K-Pop, Megatron, Twin Star, Juneau FNGs: None
COUNT: 11
WARMUP: Pax roamed around and everyone had an opportunity to lead. Q talked about cadence, why it matters etc

THE THANG: Pax continued to mosey and take turns falling exercises 10 minute EMOM – run 50 yards

MARY: A few, but we ran out to time. the Q did not enunciate too good apparently

ANNOUNCEMENTS: 2d F on the 29th, Burden Run on the 10th, CSAUP on 1 March, Rambler’s hike in Georgia along the AT

COT: Life can change in an instant and you might get no say in it. Hug your kids, kiss your wife and prepare yourself

Tags: delphi, Battleship, Nano, Blue Steel, Rambler, Ashe, Rocket, K-Pop, Megatron, Twin Star, Juneau