Backblasts

DATE: 2023-05-30
AO: Freestate
Q: Horshack
PAX: Winston, Dungeon Master (Amon), FIFA, Wildcat
FNGs: Mumford, Brony (Q)
COUNT: 7
WARMUP:
Cherry Pickers
Willie Mays Hays
Plank Jacks

THE THANG:
Two 25 pound barbells. One person carries barbells one lap around basketball court handing the barbells to the next person around the group. While the person laps with the barbells, the rest of the group does one exercise. Complete two cycles of 20 exercises in order of core, arms, legs, and cardio five times. The exercises are

Core
1 Burpies
2. Flutter kicks
3. Reverse crunches
4. Freddie Mercuries.
5. Cesars.

Arms
1. Mercans
2. Wide arm mercans
3. Diamond mercans
4. Hand release mercans.
5. Carolina dry docks

Legs

1. Squats
2. Lunges
3. Bonnie Blairs
4. Narrow leg squats
5. Wide leg squats

Cardio

1. Jumping Jacks
2. High knees
3. Jumping Jacks
4. High knees
5. Jumping Jacks

MARY:
Plank-o-rama

ANNOUNCEMENTS:
Adopt-A-Road – final for the year this Saturday June 3rd

COT:
https://f3nation.com/disruption-f-1/
Nantan Nano’s reflection . . . This topic really resonates with me. It tells you that to be led you need to get outside your comfort zone. But, perhaps more importantly, to lead you must be comfortable with being the disruptive force that pushes others outside their comfort zone. In other words, you are not leading unless there is resistance.

DATE: 2023-05-30
AO: Atlantis
Q: Hammerhead
PAX: Infinity, Deflator, Deflator, Bratwurst, Rogue
FNGs: FNG – Dave – “Ladies’ Man”
COUNT: 6
WARMUP: 15 Good Mornings
15 Side Straddle Hop Squares
15 Cherry Pickers
15 Hillbilly Walkers
15 Don Quixotes
15 Wille Mays Hayes
15 Trunk Twists
15 Alternating Lunges
15 Shuffle-shuffle touches

THE THANG: @Delta Pier – Team WOD consisting of Team Tandem Pushups n Bear Crawls. Then Rip Rap Lunge Walks, Derkins and High Knees.

Thang #2: Team Tabata 20s/10s with Air Squats / Stair Climbs & Box Jumps / Vee Ups (8 rnds apiece)

Traffic Light “Legs” (*On full display for commuters, even got some catcalls ,-): – Air Squats

MARY: Mtn Climber sequence (giant climbers – knees2elbows – kneecap taps)

ANNOUNCEMENTS: meeting tonight 5.30 for Dads Camp (this is an exercise in Fraternity not a camp to teach Fatherhood!)

COT: Q-topics: Leadership; inspire others to accomplish hard things they would never want to do.

DATE: 2023-05-30
AO: General
Q: Legacy
PAX: Lazlo, Hard Knox, citrus, bogey, Fairweather
FNGs: Goose (Nature Coast)
COUNT: 7
WARMUP: SSH, Imp Walker, Hill Billy, Itty Bitty Arm Circles, Michael Phelps, Cherry Picker, Downward Dog, WGS, and the Washing Machine
THE THANG: Fellowship Lap, then 5:00 shuttle run, with burpees, then the 9-Lives W/O — PAX are to do 9 separate exercises of 9 reps each, then run to the opponent 10, the exercises were 1) Imp walkers, 2) the Hill Billy, 3) the Merkin, 4) the Burpee, 5) Toy Soldier, 6) Calve Raise, 7) SSH, 8) Bobby Hurley, 9) Bonnie Blair; After Each Round, We “Kill Off” one exercise and do one (or two less). MARY: Nolan Ryans each side
ANNOUNCEMENTS: Convergence Beatdown, 6/17 at the Patriot, stay alert on Slack for deets; be mindful of TWO AOs on the rise–and come workout there: HIGHLANDS 0530 on THURSDAY, and SANDLOT 0700 on SATURDAY–get on the channels for deets
COT: LEADERS DISRUPT. LEADERS DISRUPT THE STATUS QUO. PEOPLE CLING TO THE STATUS QUO BECAUSE IT IS COMFORTABLE AND BECAUSE OF SELF-LIMITING BELIEFS. THE CLASSIC ONE: “I CAN’T WORKOUT AT 0530.” LEADERS TAKE THEIR FOLLOWERS TO A HIGHER LEVEL BY CHANGING THE STATUS QUO.

DATE: 2023-05-29
AO: Memorial-Murph-Wod
Q: Hightower
PAX: El Niño, Zeus, Popeyes, Juneau, Yardbird, Renaissance, Chasqui, Peanuts, Rocketman, Bluegrass, El Camino, Doodles, Anchorman, Bone, Lightyear, Stewie, Battleship, Lonestar FNGs: FNG’s: Pepsi and El Nino’s 2.0’s Pikachu & Hulk
COUNT: 22
WARMUP:
Mosey to athletic field for warm up and stretches.

THE THANG:
The Murph WOD Modified
1 mile run
100 burpees
200 merkins
300 air squats
1 mile run

MARY:
None!

ANNOUNCEMENTS:
Welcome FNG’s!

COT:
Moment of Silence to remember those that gave ultimate sacrifice for our country. May their souls rest in peace.

DATE: 2023-05-27
AO: Freestate
Q: Winston
PAX: Wildcat, Horshack, FIFA
FNGs: Brony, Mumford, Birdman
COUNT: 7
WARMUP:

Round Robin warm up with SSH, Shoulder Taps, Willie Mays Hays, Merkins, High Knees

THE THANG:
10 yoke walk, 10 curls, 10 overhead press, x 8 rounds

Rifle carry back

5 Pull ups. 100 yard run, 10 merkins, 100 yard run, 20 squats, 100 yard run, x 4 rounds

1/2 Mile Ricky Bobby

MARY:
Box cutters, plank o Rama, Freddie mercuries, LBCs, flutters to failure,

ANNOUNCEMENTS:
Last adopt a road on Saturday June 3rd
Convergence on June 17

COT:
Coffeeteria, introduction cards