Backblasts

Date: 2023-10-30
AO: acropolis
Q: Hightower
PAX: Obadiah, Battleship, Aldi, DataMac, FNG
FNGs: 2 DataMac, FNG
COUNT: 5
WARMUP:
SSH, WMH, Michael Phelps, Imperial Walkers, DownDog, CobraKai Followed by high knees, butt kickers, karaoke and fellowship jog.

THE THANG:
5 stations:
Round 1:
Station 1: 25# med ball curls
Station 2: bear crawl, Timer
Station 3: squat thrust 20# med ball on wall
Station 4: wall sit
Station 5: sand bag dead lift
Followed by Rickie Bobby around parking lot

Round 2:
Station 1: 25# med ball tricep extensions
Station 2: lunge walk up hill, timer
Station 3: sand bag squats
Station 4: Mike Tyson against wall
Station 5: 20# med ball side toss
Followed by Rickie Bobby around parking lot

Round 3:
Station 1: 25# med ball curls
Station 2: sprint up hill, timer
Station 3: hold low plank
Station 4: Balls against wall
Station 5: 20# med ball slam

MARY:
Ring of Fire lead by each PAX

ANNOUNCEMENTS:
Vets Day, Grunt

COT:
F3 more than just workout group! It’s more men’s leadership development group disguised as fitness group.

Date: 2023-10-28
AO: thesandlot
Q: Defiance
PAX: Lucius, Lazlo, Boardwalk, Watson
FNGs: None
COUNT: 5
WARMUP: SSH, Imperial Walker, Hillbilly, Michael Phelps, WMH, DownDog
THE THANG: Simulated a 7-inning game on the Sandlot diamond. Each inning the pax completed an increasing number of reps of an exercise at each base. 1st inning: 7 burpees x 3 bases
2nd inning: 14 flutter kicks (in cadence) x 3 bases
3rd inning: 21 bobby hurleys x 3 bases
4th inning: 28 LBCs x 3 bases
5th inning: 21 merkins x 3 bases
6th inning: 14 mountain climbers (IC) x 3 bases
7th inning: 7 burpees x 3 bases

MARY: 2 Post-game “poles” had to be run due to mental errors committed throughout the game. Each pole run consisted of a bear crawl to first base, an exercise, a sprint out to the foul pole and back, another exercise, then a bear crawl home. Exercises were 15 reps of American Hammer (IC), Freddy Mercuries (IC), then 20 reps of V-ups and toy soldiers (IC).

At the end of the run, Arlington County fire and emergency literally came past the AO with lights on, giving the team the World Series parade it deserved.

ANNOUNCEMENTS: Nothing new
COT: Q recently attended Game 7 of the NLCS despite not being a fan of either team. The energy and passion of the fans was contagious. Surround yourself with people who are positive and passionate and their energy rubs off on you. Keep those light poles greased for next year, Philly.

Date: 2023-10-28
AO: sparta
Q: Nano
PAX: Peanuts, Monk, Monte Karlo, Battleship
FNGs: None
COUNT: 5
WARMUP: SSH, WMH, arm circles, windmills, Cherry pickers, Michael Phelps

THE THANG:
Part 1:The PAX set off towards the street lights stopping at each one for 1 merkin and 2 air squats. At the second light the numbers doubled, then tripled and so in until they hit light 10 after which they worked their way back down to one.
Part 2: This left the PAX a short mosey from the outdoor classroom with huge rock benches. Here they had another pyramid workout: 1 burpee, 1 jump up, increment 1 each time until reaching 10 of each.
Part 3: Time to stretch the legs a bit. We to the scenic route to the track where we finished with 2 laps, Ricky Bobby style.

MARY: Yes!

ANNOUNCEMENTS: The Grunt November 11th at 7 am (arrive by 6:45).

COT: Be a role model for those you love and care about.

Date: 2023-10-28
AO: olympus
Q: Nano
PAX: Hightower, Peanuts, Dr J, Roddick, Rollingstone, Battleship, Popeyes FNGs: None
COUNT: 8

WARMUP: See the thang!

THE THANG: It was immediately brought to the PAX that despite the plan being to go all ultimate, the frisbee had been stolen and there were clues in the form of cones around the AO.

This led to the PAX taking a quick jog around the school with the usually warm-up exercises Moses in. With about 35 minutes to go, it was time for 4v4 ultimate frisbee.

MARY: The usual

ANNOUNCEMENTS: The Grunt November 11th at 7 am (arrive by 6:45).

COT: What are you thankful for?

Date: 2023-10-27
AO: horizon-ao
Q: Gherkin
PAX: 3 mile, sticks, Yardbird
FNGs: None
COUNT: 4
WARM UP
SSH, Imperial Walkers
Willie Mays Hays, Cobra Kai Cherry Pickers, world’s greatest stretch

THE THANG
35-40 minutes of 1 minute of exercises followed by 1 minute of jogging, except when the Eagles Fight Song plays, at which time we stop and do burpees for the duration of the song, and then resume WOD pattern

Exercises:
Step ups
Rocky Balboas (toe taps on a curb in cadence)
Merkins
Squats
Breakdancer Merkins
Lunges
Shoulder Taps
American Hammers
Mountain Climbers
No Surrenders
Sit Jacks
Monkey Humpers
5 1/2 minutes worth of Burpees mixed in during various renditions of the Eagles Fight song

MARY
Flutter Kicks
LBCs
Toy soldiers
Box Cutters

ANNOUNCEMENTS
None

COT
Lessons From Philly
Be proud of who you are, no matter what anyone else thinks, and as @stix says, even if you’re an asshole

POST BEATDOWN SNACKS
A mix of Philly Tastycakes (chocolate cupcakes, butterscotch krimpets and chocolate juniors)