Backblasts

DATE: 2022-06-02
AO: Farm
Q: Infinity
PAX: Chile, Matthew – Running Man
FNGs: None
COUNT: 3
WarmUp: Don Quixotes, Cherry Pickers, Copperhead Squats, Michael Phelps, Merkins, and Mountain Climbers.

The Thang:
21, 18, 15, 12, and 9 reps of the following, with resistance bands: Deadlifts
Merkins
Bent over rows
Squats
Shoulder press
Bicep curls
Thrusters

Announcements: F3 the Capital tour starts this Sunday and includes the Farm on Thursday. Infinity will Q. Come on out and show your support of our AO for the visitors we will have!

CoT:
“And so, does the destination matter? Or is it the path we take? I declare that no accomplishment has substance nearly as great as the road used to achieve it. We are not creatures of destinations. It is the journey that shapes us. Our callused feet, our backs strong from carrying the weight of our travels, our eyes open with the fresh delight of experiences lived.” ― Brandon Sanderson, The Way of Kings We cannot choose our final destination, only what we do on our way there.

DATE: 2022-06-02
AO: Olympus
Q: Rollingstone
PAX: Juneau, Peanuts, Pop Fly, Rollingstone, YNAB, Zeus
FNGs: None
COUNT: 6
WARMUP: mosey, Mike Phelps, down dog, ssh
THE THANG: 50 to 10 partner assisted mercins, lunges, danger zone burpees, bring sally up squats, wheel barrows, step ups MARY: plank, bear crawl, box cutter, Lbc,
ANNOUNCEMENTS: the capital tour
COT:

DATE: 2022-06-02
AO: Highlands
Q: Trolley
PAX: Jag, Toolbox, Speedo (Brad Luring)
FNGs: None
COUNT: 4
WARMUP: Moseyed to field entrance, SSH, Hillbillies, Rockettes (the prettiest ever seen; we may be ready for Radio City Music Hall), Cherrie Pickers, Down Dog, Cobra Kai. Paired off and passed soccer balls from goal to goal, 2x = kudos to those who scored. THE THANG:
Penalty Box, Penalty Box (#2) & Half Field via Duck Walks, Bear Crawls, & Lunge Walks then sprint back. Moseyed to benches by River House. Dips and Dirkins.
Moseyed to the parking lot. Jacob ladder, building to 5 burpees at top and descending from 5 at bottom. Pull-ups. Ricky Bobby around the high-rise and fields stopping for burpees and calf raises.
Jungle gym – 5 pull-ups, WW1, & toe taps. Repeat. Field benches – dips and toe taps.
Paired off and dribbled soccer balls and shot goals -2x while screaming “get it in the dang goal!”.
MARY: Passed the ball around, whoever had it led the exercise. Superman’s, banana something or others, etc. ANNOUNCEMENTS: several things I cant recall
COT: Prayer for our wellbeing and the power of the Holy Spirit to strengthen us as we pursue difficult things while maintaining integrity.

DATE: 2022-06-01
AO: Horizon-Ao
Q: Old Bay
PAX: Magoo, Fish Fry, Vila, Kodiak, 3 mile, Mr Haand, Old Bay FNGs: Attaché
COUNT: 8
WARMUP:

Little Bitty Arm Circles
Michael Phelps
Finkle Swings
Side Straddle Hop
Imperial Walkers

THE THANG:

Q had a fun basketball themed workout planned, unfortunately there was construction and a crane truck on the court – NO BASKETBALL FOR YOU – modified, with coupons, as necessary!

Fellowship Lap

Unload a variety of coupons from the Q’s car and carry to the coupon stash.

Stole a @popfly workout from #Olympus, Q calls an exercise and all OYO until 2 PAX quit.

– Coupon Curls
– Coupon Overhead Press
– Coupon Squats
– Big Boy Sit-ups
– Coupon Thrusters
– Coupon Calf Raises
– Leg lifts
– Coupon Atlas Shrugs
– Kettle Bell Swings
– Coupon Plan Drags
– Coupon Bench Press

BREAK

– Coupon-icides to the 50
– 100 LBCs
– Coupon-icides to the 50
– 50 Flutter Kicks

– Fellowship Lap

MARY:

Passed the soccer ball around, he who had the ball calls the Mary exercise.

ANNOUNCEMENTS:

Promoted the capital tour!

COT:

In life, modify as necessary. MOS

DATE: 2022-06-01
AO: Aerie
Q: Rocketman
PAX: Yellow Jacket, Chasqui
FNGs: None
COUNT: 3
WARMUP: SSH, Imperial Walkers, Don Quixotes

THE THANG:

10x of each, IC
Copperhead squats
Copperhead merkins
Big Boi Situps

**Mobility work**
20x of each

Reach, Rock, Lift
Scapular push ups
Glute Bridges
Windshield Wipers
Piriformis Stretchs

Lap around the field.

**Broga time!**
Ankle Rockers
Cat/Cow
Cobra Kai
Inchworm
Child’s pose

**Some Work**
Burpees
Step-ups
Dips

COT:

Waste no more time arguing about what a good man should be. Be one.

Marcus Aurelius