Backblasts

Date: 2023-10-21
AO: thesandlot
Q: Legacy
PAX: Boardwalk, Defiance, Major Payne, Sloth, citrus, Jenner, Lucius, Who is the PAX in the blue vest? Can’t access the name. Also: DR Sparnackle (Statesville, N.C)., Watson FNGs: 1 Watson
COUNT: 11
WARMUP: SSH, Imp Walkers, Hill Billy, Phelps, Root-Veg Extractor, Willy Mayes Hayes, Downward Dog, WGS, Proceed to field for Beatdown
THE THANG: Modified Mogadishu Mile: 4 rounds of the following 19 KB swings, 38 KB Merikins (19 on one side, then 19 on the other) 19 KB squats, then Farmer’s carry kettlebell to first base foul line and back (appx 400 meters) MARY: LBCs (50) , Toy Soldiers (20), Flutter kicks, 25 (IC)
ANNOUNCEMENTS: Q is open at the Sandlot for next weekend 10/28, THE GRUNT on 11/11 (Sandlot will be closed in preference to the grunt). GTE in Wilmington 11/11
COT: The Battle of Mogadishu 10.3/10.4 1993 was 30 years ago this month. With 19 dead and many more wounded, it was the deadliest battle for U.S. Forces at that time since the Vietnam War. It was supposed to be a 2-hour catch and grab, but turned into a protracted 2 day battle in the wake of a soldier falling while starting to rope down, and then the shooting down of 2 Blackhawks. In the end, U.S. personnel were required to run a mile out of Mogadishu alongside personnel carriers.

Date: 2023-10-21
AO: freestate
Q: Butter
PAX: Horshack, Winston, Deagle, Cannoli, Birdman, John Kluge, Iron Dome FNGs: None
COUNT: 8
Yoga!

ANNOUNCEMENTS:
The GRUNT – Saturday November 11th. Details forthcoming https://f3thecapital.com/csaup-the-grunt/

COT: Welcome back to Deagle and Iron Dome. Our prayers are with our brothers, their families and loved ones lost, injured, and taken hostage in the violence.

Date: 2023-10-21
AO: thefarm
Q: Sparky
PAX: Infinity
FNGs: None
COUNT: 2
WARMUP: ssh, beet pickers, wMH, surrenders, calf stretches
THE THANG:
UK Police fitness test
Infinity 8.2 , Sparky 4.1
4 rounds of merkins, reverse crunches, sumo squats, glute bridges 40, 30, 20, 20
30, 40. 10. 20
20, 30,40,10
10,40,30,20

MARY:
ANNOUNCEMENTS:
Roadside cleanup next Saturday
COT:
Pray as if God will take care of all: act as if it up to you St Ignatius of Loyola

Date: 2023-10-20
AO: thepatriot
Q: Flipper
PAX: 2 percent, Big Short, Booking, CableGuy, citrus, Defiance, Jag, Maguire, Major Payne, My Space, Shake ‘N’ Bake, Sunshine, Vila, Popeye, Hobby Horse, Boardwalk, down range PAX from Statesville (welcom!) FNGs: None
COUNT: 19
WARMUP: SSHs, windmills, WMHs, carrot pickers, DDs

THE THANG: Fellowship lap

Lurpee to the 50, 50 squats, backpeddle to goal line
Bear crawl to the 40, 40 calf raises, backpeddle
Bear crawl to the 30, 30 squats, backpeddle
Bear crawl to the 20, 20 merkins, backpeddle
Bear crawl to the 10, 10 burpees, backpeddle
Lurpee to the 50, 50 squats, backpeddle to goal line

Modified Ricky Bobby with holding plank and passing the kettle bell down the side line. Repeat.

Ring of fire: holding plank while PAX bear crawls around and shouting out their favorite Halloween candy

Fellowship lap

MARY: flutter kicks, LBCs, toy soldiers

ANNOUNCEMENTS: none

COT: The road to enlightenment is long and difficult and you should try not to forget snacks and magazines. And remember to just Let It Go…

Date: 2023-10-20
AO: thefarm
Q: Firehead
PAX: Firehead, Gekko (Keith Capp), Infinity, Squatter, Kaboom FNGs: None
COUNT: 5
WARMUP:
Grady Corns, Don Quixotes, Michael Phelps, Mosey around the fields

THE THANG:
Sprint
Tabata Squats 8x
Tabata Merks 6x

Mosey Back
Tabata Bonnie Blairs 6x
Tabata Shoulder Dips 6x

Mosey
Tabata SSH 8x
Tabata American Hammer 8x

Mosey Back

MARY:
LBC, Penguin Crunches, Leg Raises, Flutter Kicks, Plank, Nolan Ryans

ANNOUNCEMENTS:
Road clean up will start at normal meeting spot on Saturday Oct 28th at 7:30am. Should end approximately 9am.

COT:

Loosely based on Missionality from #qsource:
Definitely seek opportunities to get out of comfort zone to stretch. However, be aware of your areas of high impact and foster that growth first as that is where you can influence and lead others.