Backblasts

DATE: 2023-06-25
AO: Mor-Ruck-Ing
Q: Legacy
PAX: Patchouli, Strange Brew, Magoo
FNGs: None
COUNT: 4
WARMUP: mosey down Park
THE THANG: Out 50 minutes to Fairfax, turn around, go long on way back over the Bridge over Langston (the highest elevation in Falls Church?)(and Magoo made us shuffle) MARY: unilateral ruck loading into our cars
ANNOUNCEMENTS: RUCK n FLOAT 7.8
COT: Great getting out here with you fellas! Let’s get coffee!

DATE: 2023-06-24
AO: Sandlot
Q: Legacy
PAX: Beaux, Old Bay
FNGs: None
COUNT: 3
WEATHER: 75, wet, but not raining–
WARMUP: Preliminary discussion on ailments, SSH, Imperial Walkers, Hill Billys, IBAC, Michael Phelps, Cherry Pickerz, Downward Dog (OYO), WGS, then THE WASHING MACHINE, a great exercise to work out toxicity in your back
THE THANG: Go to Basketball Court, first sequence, Bulgarian Split Squats, “Jenner IBACs” then: BOBBY HURLEY TABATA, then an EMOM, involving: 1) 1 Burpee, 2) 2 Four count Bonnie Blairs, 3) 3 Merkins, 4) Bobby Hurley (Bobby Hurley getting the most minutes he has gotten in a long time), then sequence: 1) Shoulder Taps 2) Mountain Climbers, repeat, then short recover, then one more sequence, then calf-raises, set of 20, then set of 40 MARY: Standing Mary: IMP Walkers, Hill Billy, More “Jenner IBACs”
ANNOUNCEMENTS: Q IS OPEN FOR NEXT WEEK! RUCK AND FLOAT SAT 7/8 (Stay tuned for Sandlot scheduling)
COT: In the Ballston/Virginia Square/Clarendon Corridor there are THOUSANDS OF MEN who need F3; WE NEED TO SERVE THEM –The Men of 22207 need to figure out a way to serve the Men of 22201. Need to find them, first. In this vein, stand by for announcements, etc designed to get us some traction in 22201. SYITG!

DATE: 2023-06-24
AO: Olympus
Q: Obadiah
PAX: Rambler, YNAB, Patchouli, citrus, Peanuts, Ashe, Pop Fly, El Camino, Doodles FNGs: FNG – Guac!
COUNT: 11
WARMUP: SSH, Michael Phelps, cherry pickers, down dog, merkins, couple rounds of burpees due to tardiness. THE THANG:
After a lackluster, uninspiring warm up from the Assistant to the Q, the PAX got after it with an A/B partner workout.

While A did the round, B ran around half the track (~200 meters) to where A was finishing up getting across short side of the football field. Swap.

Rd1: 10 burpees/rifle carry
Rd2: 20 Curls/murder bunnies
Rd 3: 30 Merkins/sprint
Rd 4: 35 dips/bear crawl
Rd 5: 40 calf raises/broad jump
Rd 6: 30 rows/sprint
Rd 7: 20 overhead press/carry the coupon
Rd 8: 10 Thrusters/Lunge
Rd 9: 10 burpees/ rifle carry

Transitioned to ultimate where the FNG scored two for the winning team. I don’t believe Peanuts ever touched the disc which may have contributed to A team win.

MARY: Assistant to the Q started well, but faltered so the Q had to step in. dying starfish, LBCs, American Hammers, row boats, toy soldiers ANNOUNCEMENTS: f3 float July 8; dads camp fall Oct 14, AT Georgia late October. COT: stronger together.

DATE: 2023-06-24
AO: Farm
Q: Sparky
PAX: Infinity, Gekko (Keith Capp)
FNGs: B Roll
COUNT: 4
WARMUP: yoga
THE THANG: yoga
MARY: yoga
ANNOUNCEMENTS: Even though Sparky is listed as Q, his 2.0, B Roll led us in yoga. We will be hurtin for certain but in a different way.

Infinity turns 44 today!

COT: B Roll- The word of the day is “composure.” We need to maintain composure at all times. When things get crazy around us, it takes strength both physically and mentally to stay composed. If you panic or overreact, people will not follow. Be the calm in the storm.

DATE: 2023-06-23
AO: Horizon-Ao
Q: Jenner
PAX: Kodiak, Median, Poe, Trifecta, Mr Haand, Legacy
FNGs: Attaché, Tomb Raider
COUNT: 9
WARMUP: SSH, Rockettes, Willie Mays Haze, mosey around the field, static knee lift with forward arm circles, static other knee lift with reverse arm circles, open the gate for 25 yds, high knees for 25 yds, close the gate, butt kickers, sprint, carioca.

THE THANG:

Perform the following exercises for 30 seconds each.

1. SSH
2. Squats
3. Burpees
4. Merkins
5. Lunges
6. Carolina Dry Docks
7. Supermans
8. Mountain Climbers
9. Squat Calf Raise
10. Clap Merkins

Mosey to corner of school up the stairs to the artificial green space.

Dirty dogs x20
Donkey Kicks x20

Perform another round of 30 seconds each.

1. SSH
2. Squats
3. Burpees
4. Merkins
5. Lunges
6. Carolina Dry Docks
7. Supermans
8. Mountain Climbers
9. Squat Calf Raise
10. Clap Merkins

F3 Ball Ultimate:

Play ultimate with a big red ball (an idea copied from @CableGuy) with burpee penalty and an exercises on each score. Tomb Raider, despite being sick, grabbed the winning touchdown so non-black shirts won!

MARY: boat and canoes

ANNOUNCEMENTS:
– Harper Ferrys Ruck and Float July 8, poll is up on the #harpers-ferry-ruck-float to gather interest on 2.0s and Ms.

COT: My neighbor works out on his own 3 days a week and follows Bully Juice, which is where I got the 10 exercise 10 min workout from. He thinks we do not appreciate enough all the nice things we have. His top example is libraries. And they’re free. He is such an avid reader and in a Columbia, books were not free. We should always appreciate the things we have because we miss them when they’re gone. Hearts and prayers go out to the family and friends of the five explorers on the Titan submarine that imploded near the Titanic. This was a very captivating story and millions of dollars of equipment were used for the attempted rescue. But we should also remember that there are hundreds of immigrants lost at see trying to cross the Mediterranean, the Baltic, and the Gulf of Mexico. Remember lessons learned from history. Improve yourself today and make a better tomorrow.