Backblasts

Date: 2023-10-20
AO: horizon-ao
Q: Kodiak
PAX: Magoo, 3 mile, Disco, Classified, Legacy, Poe, Old Bay
FNGs: None
COUNT: 8
WARMUP:SSH, LBAC, IW, WMH, Down / Up Dog, Stretching
THE THANG: After a warmup lap, the Pax ventured on to the residential streets of North Arlington, stopping along the way to perform various exercises: merkins, squats, calf raises, Lunges, etc. The destination was Minor’s Hill, the highest point in Arlington. After a photo, the pax performed dips, burpees and shoulder taps before descending back down to the AO, stopping for exercises and concluding the main workout with another lap around the field. MARY: Bird dogs, body saw, LBCs
ANNOUNCEMENTS: Grunt, possible bowling night December 13
COT: The Q shared a story about supporting your spouse when she’s going through a difficult time.

Date: 2023-10-20
AO: theaerie
Q: Stewie
PAX: Chasqui, Lonestar
FNGs: None
COUNT: 3
WARMUP:
Mosey
SSH
windmill
Imperial walker
Worlds greatest stretch
Michael phelps
Arm circles big/small

THE THANG:

D6x10 to determine reps and distance. Do the reps then move that many yards and back for MoM. A roll of 4 means do 40 merkins and bear-crawl 40yards then 40 merkins and bear crawl back to goal.

Rounds:
1. Perfect Merkins + Bear crawl
2. Coupon curl to OH press + rifle carry
3. Blockees + murder bunnies
4. Body squat + lunge.
5. Hip thrust + crab walk

MARY:

Flutterkicks
Double crunch (LBC + leg lift)
Freddie mercury
Plank
big boy sit ups

ANNOUNCEMENTS:
Oct 28…Old Rag hike
Nov 11…Grunt
Nov 13…food drive ruck
Dec 2…CCT 40 mile hike

COT:
Tips for dealing with difficult people.

Proverbs 16:21, “A wise, mature person is known for his understanding. The more pleasant his words, the more persuasive he is”

Date: 2023-10-19
AO: freestate
Q: FIFA
PAX: Baguette, Cannoli, Horshack, Mark Michael, Mumford, Butter, Drop in FNGs: None
COUNT: 8
WARMUP:
15 SSH IC
15 imperial Walker IC
10 merkins IC
10 mountain climbers IC
10 shoulder taps IC
10 Cherry pickers IC
8 willie mays hays IC

THE THANG:
Line up on one side of blacktop
8 Blockies OMQ
El Capitain to other side then sprint back
6 blockies SC OYO

8 cleans OMQ
Lunge walk to other side then sprint back
6 cleans SC OYO

15 overhead press IC
Sprint to other side and back
20 overhead press SC OYO

Mosey the blacktop

20 curls IC
El Capitain to other side then sprint back
25 curls SC OYO

20 bent over rows IC
Lunge walk to the other side sprint back
25 bent over rows SC OYO

10 incline merkins IC
Sprint to other side and back
15 incline merkins SC OYO

Mosey the blacktop

12 coupon dips IC
El Capitain to other side then sprint back
15 coupon dips SC OYO

10 squats IC
Lunge walk to other side and sprint back
10 squats SC OYO

10 decline merkins IC
Sprint to other side then sprint back
10 decline merkins OYO

Mosey the blacktop

MARY:
15 LBCs IC
15 scissors IC w or w/o coupon
15 BBS single count with or w/o coupons
15 Freddie Mercury’s IC
15 American Hammer IC
8 flutter low and fast IC
8 flutter high and slow IC
Plank o Rama IC

ANNOUNCEMENTS:
F3 fundraising happening now
Thirsty third Thursday tonight

COT:

Date: 2023-10-19
AO: edge_of_reason
Q: Forest
PAX: Card Shark, Tim Leahy (Forceps), RickyBobby
FNGs: None
COUNT: 4
WARMUP:
Imperial walkers x20
Overhead arm claps x20
Air presses x20
Smurph jacks x20
Bend and reach x10
THE THANG:
Mosey around the track
Pull ups x10
Chin ups x10
Lateral pulls x10

FIELD DAY!
Bear crawl 100 yards, stopping g every 10 yards to do 3 burpees. Finish with 10 burpees.

Mosey around the track

Crawlbear 100 yard stopping every 10 yards to do 3 absolutions

Mosey around the track

MARY:
AH x30
LBC x30
Leg lifts x20

COT:
Cardshark’s Aunt has late stage cancer, Ricky Bobby is traveling back south tomorrow.

Date: 2023-10-19
AO: thepatriot
Q: Lazlo
PAX: Big Short, Strange Brew, Coconuts, Hobbyhorse, Defiance, Shake ‘N’ Bake, Wedding Singer, Overthrow, Ice Tea, Pillsbury FNGs: None
COUNT: 11
WARMUP: SSH, alarm clocks (very popular), imperial walkers, cherry pickers, willy mays hayes, down dog, WGS

THE THANG: The PAX broke into 4 groups. At each stop, each group did an exercise. One was a timer, and we rotated until all groups did all of the four exercises.

We moseyed to the Hill for Stop 1, doing a few burpees along the way. Exercises were: merkins, BWS, big boy sit ups, timer was bernie to the top of the hill and run back down.

Stop 2 at the Arena. Exercises were balls to the wall, step ups, and dips. Timer was broad jump and run a half lap around the arena x2.

Stop 3 at the b’ball court. Exercises were WWIs, crab-taps, penguin crunches, timer was bear crawl the length of the court x2.

Stop 4 at the field. Exercises were shoulder taps, monkey humpers, mountain climbers, and the timer was duck walk to the 30 and mosey back.

MARY: fake bat wings, absolutions, flutter kicks

ANNOUNCEMENTS: none(!?)

COT: A repeat. The Q repeated a quote from a book about meditation that he’s never read. Not being lost is about more than getting back to where you started. It’s about not being lost wherever you are. It’s about being in the woods and telling yourself, I’m not lost, I’m right here. For the Q, this didn’t ring true for just anyone. If you aren’t prepared, you’ll get lost and you’ll feel lost. You have to train physically and mentally. This is why we do hard things. We post in the gloom and we do CSAUPs. It keeps you physically strong, and mentally and emotionally strong, and it builds your social net to lean on when you need help. In other words, it prepares you for adversity. So when you’re lost in the woods, you can say, “I’m not lost. I’m right here.”