Backblasts

Date: 2024-02-02
AO: theaerie
Q: Rocketman
PAX: Stewie, Lonestar
FNGs: None
COUNT: 3
WARMUP:

SSH, Windmills, high knees, butt kickers.

THE THANG:

AMRAP of:

– Hug Squats: 10 reps
– Hug Carry: 50 Yards
– Hug Romanian Deadlift: 10 Reps
– Pushup with Hands On the Weight: 15 reps
– Stagger-Stance Row: 10 reps
– Hug Carry: 50 Yards
– Half Moon Mobilization: 30 Seconds

Three rounds with 50 yard distance.
Three rounds with 100 yard distance.
Lightning round of hug carry with squats and RDLs on each 10 yard line.

MARY:

Flutter kicks with sandbag, some stretches.

ANNOUNCEMENTS:

– Feb 3: Sky Meadows Ruck, 8am
– March 2nd: Rucking CSAUP

COT:

A joyful heart is good medicine, but a crushed spirit dries up the bones.

Proverbs‬ ‭17:22‬ ‭ESV‬ – https://bible.com/bible/59/pro.17.22.ESV

Tags: theaerie, Stewie, Lonestar

Date: 2024-02-02
AO: thepatriot
Q: Flipper
PAX: 2 percent, Anchorman, Big Short, Boardwalk, bogey, CableGuy, Coconuts, Hobbyhorse, Ice Tea, Jag, Legacy, Maguire, My Space, Popeye, SAAS, Smokey, Strange Brew, Undertow, Wedding Singer, @forceps, @skymiles, @Groundhog, Steve…aka Groundhog. Welcome! FNGs: 1 Steve…aka Groundhog. Welcome!
COUNT: 23
WARMUP: SShs, WMHs, windmill, potato pickers, DD, worlds greatest stretch

THE THANG: fellowship lap to start out.

11s: blockees and Bonnie Blairs

Do or Die game…winner gets to pick the award for the other team. Some crawling, squatting, pushing, and running awards were handed out

MARY: LBCs and flutter kicks.

ANNOUNCEMENTS: Saturday morning ruck at Sky Meadows, Saturday pancake breakfast at Jag’s church (DM for deets), and remember to buy your Super Bowl squares from Horshack (proceeds go to a good cause)

Welcome Groundhog to his first Q

COT: change your mindset from “have to do” to “get to do”. It’s a game changer.

Tags: thepatriot, 2 percent, Anchorman, Big Short, Boardwalk, bogey, CableGuy, Coconuts, Hobbyhorse, Ice Tea, Jag, Legacy, Maguire, My Space, Popeye, SAAS, Smokey, Strange Brew, Undertow, Wedding Singer, @forceps, @skymiles, @Groundhog, Steve…aka Groundhog. Welcome!

Date: 2024-02-02
AO: sparta
Q: K-Pop
PAX: Pop Fly, Doodles, Goose, Megatron, Iron Eagle, Dunder, Peanuts, Bluegrass, Blue Steel, Crop Duster, Mounthe, Ashe FNGs: None
COUNT: 13

WARMUP:
SSH, Mericans, Groundhog squats, worlds greatest stretch, high knees, shuffle, butt kickers, lunges, 1 lap THE THANG: Groundhog EMOM with the coupon
5 Rounds
20x Mountain Climbers
20x Groundhog Squats
20x Kettlebell swings
20x Alt Lunges
20 yard shuttle
20x Mericans

MARY: None

ANNOUNCEMENTS: 2nd F last Thursday of month, hike coming up, check channels for donation opportunities

COT: Be a peoblem solver not a finger pointer

Tags: sparta, Pop Fly, Doodles, Goose, Megatron, Iron Eagle, Dunder, Peanuts, Bluegrass, Blue Steel, Crop Duster, Mounthe, Ashe

Date: 2024-02-02
AO: thefarm
Q: Infinity
PAX: Lumbergh, F-No, Firehead
FNGs: None
COUNT: 4
WarmUp: SSHs IC, Don Quixotes, Beet Pickers, Imperial Walkers, Willy Mays Hayes, Mountain Climbers, Michael Phelps, Grady Corns, and Short Mosey.

The Thang:
Today is 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, 16 Merkins, 16 T-Claps (IC), 16 CDDs, and 16 Reverse Lunges (IC), Short Mosey.

Mary: Superman holds and V-Ups.

CoT:
“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: thefarm, Lumbergh, F-No, Firehead

Date: 2024-02-01
AO: olympus
Q: Pop Fly
PAX: Rambler, Doodles, Crop Duster, Blue Steel, Goose, Mounthe, K-Pop, Pole’er, Nano, Winkler, Megatron, Bailiff FNGs: None
COUNT: 13
WARMUP: SSH, WMHs, WGS, Lunges, Merkins, a couple of burpees just for fun

THE THANG: The Burden Run
1) Run two laps around the track
2) Rifle carry your coupon to the 50 yard line, then bear crawl drag your coupon back to the goal line 3) run two laps with your coupon
4) 50 burpees in 50 yards
– Everyone picks up the 6

MARY: WW2s, Dead Starfish, American Hammers, Pickle Pounders, Freddie Mercuries, 5 Merkins

ANNOUNCEMENTS: upcoming CSAUP, and 2nd F on 29th. We also learned that because it’s February 29th, the leap day, it’s not a real day.

COT: The Q talked about one of the tenants of F3, which is “leave no Man behind and leave no man where you found him”. the burden run ties into this notion that we all have our own burdens, and often times someone else’s burden becomes ours. The Q also shared a story about a recent conversation he had with his son that centered on the idea of what is right and what is wrong and the varying degrees of right that an individual has to deal with and experience on a daily basis.

Tags: olympus, Rambler, Doodles, Crop Duster, Blue Steel, Goose, Mounthe, K-Pop, Pole’er, Nano, Winkler, Megatron, Bailiff