Backblasts

Date: 2024-02-19
AO: thepatriot
Q: Wedding Singer
PAX: 3 mile, Big Short, CableGuy, Defiance, Flipper, Fredo, Gherkin, Ice Tea, Legacy, Popeye, Smokey, Strange Brew, Nano FNGs: None
COUNT: 14

WARMUP: SSH, Imperial Walker, Hillbilly, Michael Phelps, Arm Circles, Cherry Picker, Downward Dog, Worlds Greatest Stretch, Cobra Kai

THE THANG: Split into four groups for two rotations

Station 1 with coupon: 20x curls, overhead press, around the world, repeat, then solider carry to station 2

Station 2, no coupons: 20x merkins, shoulder taps IC, squats, repeat, farmer carry to station 3

Station 3, with coupon: 10x thrusters, Atlas shrug, bent over row, repeat, should carry to track

Station 4, no coupon: run a lap, serve as timer

MARY: Leg lift over coupon, flutter kick holding coupon, LBC, dirty dog, donkey kick, Superman, Nolan Ryan, Side plank leg lift, flutter kick, stretch

ANNOUNCEMENTS: Cluster posted on Slack. Participate or volunteer to help.

Nano – Patriot is a strong AO. Help out other AOs, identify a need in the Capital Region and offer a solution. Volunteers are needed, appreciated and key to getting more men to benefit from F3.

COT: Ever frustrated with your son? My 22 year-old rose to the occasion of helping grandparents with their move, a big transition, and 5 hours away. I saw a lot of maturity and patience from this young man. And yes, we found his dirty clothes in the bathroom after he left town at the end of the weekend.

Tags: thepatriot, 3 mile, Big Short, CableGuy, Defiance, Flipper, Fredo, Gherkin, Ice Tea, Legacy, Popeye, Smokey, Strange Brew, Nano

Date: 2024-02-19
AO: horizon-ao
Q: Magoo
PAX: Attache’, Disco, sticks, Kodiak, Old Bay, SPINAL TAP, Fish Fry, Purple Rain FNGs: None
COUNT: 9
WARMUP: WMH, Cherry Picker, stretchy squatty things
THE THANG: Alternate coupons with plank or balance exercises. Mosey between each. MARY: Pull through.
ANNOUNCEMENTS: Sign up for CSAUP March 2.
COT: We have some great parks nearby. Find one.

Tags: horizon-ao, Attache’, Disco, sticks, Kodiak, Old Bay, SPINAL TAP, Fish Fry, Purple Rain

Date: 2024-02-19
AO: acropolis
Q: Crop Duster
PAX: Blue Steel, Crop Duster, Hightower, Mounthe, Peanuts
FNGs: None
COUNT: 5

WARMUP: side straddle hops, arm circles , Michael Phelps, greatest stretch in the world, but kickers, karaoke
THE THANG: 46 reps or yards – merkins, rifle Cary, LBC’s, press, squat thrusters, farmer cary, curls, Sharon stone, Roxanne plank/burpee, squats, rows, Romanian dead lift, windshield wipers and courtesy of peanuts calf raises. MARY: None
ANNOUNCEMENTS:
COT:

Tags: acropolis, Blue Steel, Crop Duster, Hightower, Mounthe, Peanuts

Date: 2024-02-17
AO: olympus
Q: Obadiah
PAX: Bozo, Ashe, Rambler, Nano, Doodles, Peanuts, Rollingstone, El Niño FNGs: None
COUNT: 9
WARMUP: SSH, Don Quixote, WMHs, frankensteins, high knees, skips,
THE THANG: with 9 pax we did three man teams, one at each 100 yd end zone and one shuttling and replacing pax at the ends. This necessitated one Pax of the three to be the leader and the others to follow suit on the exercises. Block on one end, body weight exercises on the other.

Blockies
SSH/WW2
Runner

Thrusters
Merkins
Runner

Rows
SSH
Runner

WW3
Squats
Runner

Leap over burpees
Plank
Runner

Curls
Bonnie Blair’s
Runner

Overhead press
Mountain climbers
Runner

Squats with the block
Carolina dry docks
Runner

Press
LBCs
Runner

MARY: pickle pointers, merkins, Freddy mercuries, rowboats
ANNOUNCEMENTS: CSAUP, donate blood, 2/29 social
COT: who are you leading and how are you doing? Who do you need to stop following and keep following?

Tags: olympus, Bozo, Ashe, Rambler, Nano, Doodles, Peanuts, Rollingstone, El Niño

Date: 2024-02-17
AO: thesandlot
Q: Defiance
PAX: Boardwalk, Hobbyhorse, Legacy, Magoo
FNGs: None
COUNT: 5
WARMUP: SSH, Michael Phelps, WMH, cherry pickers, down dog
THE THANG: three sets of 20 dips + 20 stepups, then three sets of 20 merkins + 20 vups/American hammers/WWI sit-ups + 20 mountain climbers, then mosey to Custis trail for 5 sets of burpees up the hill: Start with 8 burpees at the bottom, then climb hill for various exercises at the top. Run down and repeat 5x. MARY: LBC, Freddie Mercuries, Toy Soldiers
ANNOUNCEMENTS: Softball league, see channel. CSAUP March 2 – sign up!
COT: Q has been reading about legendary coaches and working to be a better coach. It can be hard to shift mindset from being player to a coach. Practice this week getting more work done through others and coaching others to lead.

Tags: thesandlot, Boardwalk, Hobbyhorse, Legacy, Magoo