Backblasts

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

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