Backblasts

Date: 2024-02-06
AO: atlantis
Q: Infinity
PAX: Deflator, Smokey, Hammerhead, True North, Loafers (DRPAX), Wind Talker FNGs: 1 Wind Talker
COUNT: 7
WarmUp: SSHs IC, Don Quixotes, Beet Pickers, Imperial Walkers, Willy Mays Hayes, Mountain Climbers, Michael Phelps, LBACs with leg raised, and Short Mosey.

The Thang:
Friday was Groundhog Day! To commemorate this day (and the classic 1993 film of the same name), the PAX performed the following:

1. Burpees to “I Got You Babe” by Sonny & Cher. We performed a burpee each time Sonny or Cher sang the words “I got you.” Air squats between burpees.

– Short Mosey, 20 Mountain Climbers (IC), 20 Alternating Shoulder Taps (IC), 20 Step Ups, Short Mosey.

2. Burpees to “I Got You Babe” by Sonny & Cher. We performed a burpee each time Sonny or Cher sang the words “I got you.” T-Claps between burpees.

– Short Mosey, 20 CDDs, 20 Reverse Lunges (IC), 20 Merkins, 15 Bulgarian Split Squats (each leg), 50m Sprint.

3. Burpees to “I Got You Babe” by Sonny & Cher. We performed a burpee each time Sonny or Cher sang the words “I got you.” Al Gore between burpees.

– Short Mosey, 20 Jump Squats, 20 Erkin, 12 Bench Jumps, Short Mosey.

4. Burpees to “I Got You Babe” by Sonny & Cher. We performed a merkin each time Sonny or Cher sang the words “I got you.” Calf raises between burpees.

– Short Mosey, 20 Merkins, 20 T-Claps (IC), 20 CDDs, and Short Mosey.

Mary: Dr. W’s, Australian Snow Angels, and J-Lo’s.

Announcements: See channel post above about Superbowl Squares.

CoT: In the film, Groundhog Day, the main character played by Bill Murray at first hates his life and the town he is stuck in. However, as he repeats each day, he eventually finds peace and happiness through self improvement and serving others. Eventually, he gets the point of loving the town and ends up living there when he is free from repeating each day.

“You can’t go back and change the beginning, but you can start where you are and change the ending.” — C.S. Lewis

Chinese proverb: “The best time to plant a tree was 20 years ago. The second best time is now.”

We can’t go back and change the past, but we can change the future. It is our daily decisions to do what is right that will make the difference.

Tags: atlantis, Deflator, Smokey, Hammerhead, True North, Loafers (DRPAX), Wind Talker

Date: 2024-02-05
AO: acropolis
Q: Hightower
PAX: Doodles, Peanuts, Obadiah, Crop Duster, Blue Steel
FNGs: None
COUNT: 6
WARMUP:
Standard warmup exercises, then moved to walk lunges, Frankenstein, high knees, butt kickers.

THE THANG:
Fellowship jog around Woodson and Frost campuses
Stopping for station work:
(5) Burpees
(10) Merkins
(15) Air Squats
(20) SSH in cadence

Mixed in some Burpee Bobby and Fellowship pace.

Stopped 4 times for station work

MARY:
Ring of Fire, led by PAX Core exercises

ANNOUNCEMENTS:
Burden Run this Saturday 0700 at Olympus, bring and be ready to bear your burden (coupon). Superbowl Squares: buy to support 3F

COT:
February is Black History Month. If you haven’t, you need to visit the African American Museum downtown. We recently did and were very moved by the exhibits and the experience. Everyone, especially on a presidential election year should go, get reminded of the history of slaves, not just for our country but for the world. Learn more about the history of racism in our country and the fight for equality African Americans and all minorities face in the US.

Tags: acropolis, Doodles, Peanuts, Obadiah, Crop Duster, Blue Steel

Date: 2024-02-05
AO: thepatriot
Q: Maguire
PAX: SAAS, Ice Tea, Legacy, Lazlo, bogey, Wedding Singer, Popeye, citrus, Hobbyhorse, Boardwalk, Vila, Coconuts, Smokey, Strange Brew, Shake ‘N’ Bake, Flipper FNGs: None
COUNT: 18
WARMUP: side straddle. Arm circles. Pickers. Willie Mays. Downward dog. Cobra Kai. THE THANG:
25 yards of burpees
25 yards of lunges
25 yards of bear crawls
25 yard jog
12x

MARY: LBC. Flutter. Wedding Singer stretches.
ANNOUNCEMENTS: check channels. Overnight upcoming in March. COT:
1 goal setting. Pick something and do it (I am gonna get the impossible mile done)

2 role model. You are one. Act like one. People look to you. Also mirror your role models. Learn from them. Keep passing it all forward.

Tags: thepatriot, SAAS, Ice Tea, Legacy, Lazlo, bogey, Wedding Singer, Popeye, citrus, Hobbyhorse, Boardwalk, Vila, Coconuts, Smokey, Strange Brew, Shake ‘N’ Bake, Flipper

Date: 2024-02-04
AO: mother-ruck-ing
Q: Shake ‘N’ Bake
PAX: Ice Tea, Lazlo, Popeye
FNGs: None
COUNT: 4

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

Tags: mother-ruck-ing, Ice Tea, Lazlo, Popeye

Date: 2024-02-03
AO: thesandlot
Q: Defiance
PAX: Big Short, Boardwalk, CableGuy, Forceps, Legacy, Lazlo
FNGs: None
COUNT: 7
WARMUP: SSH, Abe Vegoda, Michael Phelps, Imperial Walker, Hillbilly, Down Dog
THE THANG: JG workout, 3.5 mile run with exercises (sets of 15x merkins, V-ups, and mountain climbers) every 3 minutes. MARY: Included
ANNOUNCEMENTS: Support the Super Bowl squares fundraising campaign for Pax’s daughter – see post in Sandlot channel.
COT: Q was traveling for work last week and noted how hard it was to get motivated to workout, all the while eating bad airport food and business dinners full of meat. Q’ing Saturday was important to getting back on track. F3 pax create a positive peer pressure that supports good habits, and we should try to bring that same positivity and support to those in our family, workplace, and community. And if anyone has tips for staying on track while traveling, drop a comment!

Tags: thesandlot, Big Short, Boardwalk, CableGuy, Forceps, Legacy, Lazlo