Backblasts

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Walk Around the Block

AO: the-knoll
Q: Pebbles
PAX: Sooie, AAA
FNGs: None
COUNT: 3
CONDITIONS: Warm and foggy. Like, really foggy.

WARMUP:
Good mornings
Neck stretches
Arm circles (bacs and bac bacs)
WMHs
Slow Pushups
Slow Merkins

THE THANG:
Walk around the block ~1mile
At each power poll stop and perform an exercise. Exercises were done slowly to generate fatigue. alternating between:
1. Upper Body (Merkins, dips, Carolina Dry Docks, etc.)
2. Abs (v ups, american hammers, toe touches, etc.)
3. Legs (slow squats, lunges, spikolis, etc.)

Instead of walking we occasionally had alternate forms of transportation.

ANNOUNCEMENTS:
Check Slack
It’s warm at the knoll again – everyone come back and bring your friends!

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Under the sea, under the fog

AO: atlantis
Q: Young Pawn
PAX: Salpal, Oatmeal, sooner, Hair Band, Black Lung
FNGs: None
COUNT: 6
CONDITIONS: 😶‍🌫️

WARMUP:
SSH, GM, WMH, short mosey 🏃‍♂️
30ish each of squat tucks, iron mikes, burpees, and side plank with reach interspersed with hand target sparring  🥊

THE THANG:
🏋️‍♂️ 50 lb sand bag carry to playground
💪 45 on, 15 off upper body circuit for 10 min
👣 Heavy Dora: pax alternated carrying sandbag around the picnic shelter and exercising until total was reached: 50 dips, 50 step ups, 50 squats (called off early for time)
🏋️‍♂️ Back to startex
⭕️ Mary and stretching

ANNOUNCEMENTS:
🍽️ #leanpax continues
🍖 The Hunger Games on Saturday
🐒 Night Moves next Wednesday, starting from The Nations Frothy Monkey
🔱 New Atlantis AOQ announced next Thursday
🙏 Gratitude for family wins for @Oatmeal @Black_lung and a work win for @Salpal, supplication for family strife for @sooner @Hair_band and YHC
🗣️ Closing words: James 3:13, 17f “… the wisdom that comes from heaven is first of all pure, then peace loving, considerate, submissive, full of mercy and good fruits, impartial, and sincere…”

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Oh, oh, it’s MAGIC

AO: titan
Q: Vector
PAX: Black Lung, Chunks, Detective Pikachu, DintyMoore, Firefox, Freakonomics, Good Morning America, greyalbum, hambone, Natural Ice, Pep, preacherman, Right Said, Salpal, Spinal Tap, Tim the Toolman, 15-Love
FNGs: 1 15-Love
COUNT: 18
As is often the case with a Vector Q, the workout planning involves weeks of theme playlist curating and then a frantic 24 hours of “crap, how do I create a workout to match my super cool playlist?” So, in that spirit:

While many may try to use instant supplements or crazy muscle building ideas to get swole, you can’t rely on magic to get fit. So in honor of Harry Houdini, born 150 years ago in 1874, I present a different kind of magic to get y’all in shape.

CONDITIONS: Damp yet perfect

WARMUP: Mosey around the parking lot to the far side of the Parthenon. Willy Mayes Hayes x 10, LBAC x 10, Seal claps x 10, Overhead Press x 10, Reverse LBAC x 10, and Good Mornings x 10 OHO

THE THANG:
MAGIC #1 – 150 reps of each exercise and a run around the Parthenon between each:
M – Merkins
A – Alabama Prom Dates
G – Gorilla Humpers (which I had to example multiple times . . . hmm)
I – Iron Mikes
C – Carolina Dry Docks
(Fair amount of mumbling that each leg should not count only 1/2 on these exercises . . . I did not waiver).

MAGIC #2: 150 reps but no running in between due to time
M: Mountain Climbers
A: Ass Kickers
G: Great Form Squats
I: Incline Merkins
C: Crunches (Little Baby)

Ended at time – welcomed FNG 15-Love a recently married tennis fan EH’d by Detective Pikachu.

PRAYERS: To Grey Album on impending adoption and associated stress, friend Yuri and family facing pancreatic cancer, and others I forgot (apologies!)

ANNOUNCEMENTS: Hunger Games this weekend, Hike/Ruck with 2.0s to give M’s a break – see Slack for deets.

Honored to lead and that you all continue to tolerate my Q-uirkiness (see what I did there?) in leading . . . SYITG
Vector

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Surrender

AO: the-knoll
Q: Pebbles
PAX: AAA, morning star, Sooie, Malibu, G-string (Eli Kresta), Bumblebee
FNGs: None
COUNT: 7
CONDITIONS: Balmy 40 degrees and sloppy

WARMUP:
-motivators 10
-arm circles forward and back
-Don Quixote’s
-stretch on your own

THE THANG: 11s
To stay out of the mud, 11s were done on Goodpasture from the top of the hill down to the first power pole. Each round was Hero style. First PAX to complete ends the round for everyone.

Thang 1 – Iron Mike’s and Burpees
Walk to stop sign to lower heart rate
Thang 2 – Dry Docks and Merkins

MARY
-Mountain Climbers
-J Los
-Plank to side Plank
-Imperial Walkers 3min

ANNOUNCEMENTS:
Check slack

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First Tortoise & Hare of 2024

AO: thestronghold
Q: Red Skull
PAX: MySpace, Right Said, Chunks, Skeet, Hacker (Franklin), baggervance, bluemule, Decaf, Judy, Woodpecker, D Pole, Wookie, Goldie Locks, Army Surplus, Yak, Frozen, Lost & Found, Evel Knievel, Sunshine, Neanderthal, Peach Pie, Princess, Tatter Tot, Iron Flush, Mittens, Mr. Krabs
FNGs: None
COUNT: 27
CONDITIONS:
Slippery, Sloppy, 46 degrees

WARMUP:
SSH, Squats, WMH, IW, Stretch

THE THANG:
3 Miles loop, Intervals (2 min run / 1 min walk)
All in time of 38:19
45 seconds of Mary

ANNOUNCEMENTS:
Great first run for this class!

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Winter Wonderland

AO: westeros
Q: Grape
PAX: Chunks, Pep, Black Lung, Red Skull, MySpace, Uke (F3 Geneva, IL), DintyMoore
FNGs: None
COUNT: 8
CONDITIONS: cold, but not that cold

WARMUP: 1 mile run to find dry ground
SSH
LBAC F
LBAC R
Seal claps
OH claps

THE THANG: Today was about doing the same thing over and over

Dora 1-2-3-4
100 Squats
200 Newton’s cradle
300 OH Press
400 WWI’s
(Did anyone realize we spelled snow?)
Partner ran up the hill and back down (wouldn’t call it a sprint, too dangerous)

3 minutes of Lt. Dans to end

ANNOUNCEMENTS: hunger games on 1/27
H’ville has @chunks on Q on 1/27 as well
Prayers for Uke and @myspace on their pending children

🍇

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Getting Back in the Groove

AO: detention
Q: Toothless
PAX: Works for a Guy, Movin On Up, EZ-Go, Deep State, Esposa, Donkey Hammer
FNGs: None
COUNT: 7
CONDITIONS: Crisp, but a little light creeping in the sky now and some warmth that comes with it. Some said it was almost like running on the beach… :sunglasses:

PLAYLIST: Earth, Wind, & Fire to get back in the GROOVE!

WARM-O-RAMA
Mosey to pavilion, grab a block on the way
– Side straddle hops x 30
– High knees
– Windmills
– Butt kickers
– Carrot pullers
– Willy mays hays

– Active warmups to and from middle
– A skips, B skips, karaoke, low shuffle, 50% run

THE THANG:

11s V1
– Rows, each side is half
– Hand release merkins
– Lunge to middle, mosey back

11s V2
– Goblet squats
– Big boy sit-ups
– Mosey both ways

4 Corners
Partnered, Dora style, one exercise at each corner, group waits for six before rotating to next corner

Travel is to run the available square twice, with a mosey on the long sides and a shuffle when moving across

– 50 Ten count Body Builders with block (tacks on an overhead press with block)
– 100 Supermans
– 200 Dry docks
– 400 American hammers

MOLESKINE:
Had too much fun with the 11’s and 10 count body builders, ran out of time on our 400 American Hammers. Ah well, there’s always time for more abs later. All the PAX were feeling good to be back.

ANNOUNCEMENTS:
– A yellow card in leanpax still means you’re in the game, get back on the horse! 3 weeks left, ends the day before the superbowl
– 2.0 walk/ruck this Saturday AM, Focker for details
– The Hunger Games™ at @Natural_Ice ‘s on Saturday PM, co-Q’d by the game master @Firefox

As always, it was an honor to lead. Thanks for the opportunity!
— Toothless :tooth:

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The Sequence

AO: bomber
Q: Firefox
PAX: DintyMoore, Pep, Good Morning America, Crawlspace
FNGs: None
COUNT: 5
CONDITIONS: Slippery

WARMUP:
– Drive up to the clubhouse
– Carefully navigate walkways to dry land
– 20 SSH

THE THANG:
The dice returned after a long sabbatical. 1 red die to randomly select a leg exercise, 1 blue die to randomly select a core exercise, followed by The Sequence. Rinse and Repeat.

Red Die exercise options: 20x Jump Squats, 20x Star Jumps, 20x/side Bulgarian Split Squats, 20x/side Imperial Reverse Lunges, 20x Squats, 20x/side Iron Mikes

Blue Die exercise options: 30x/side Freddie Mercuries, 20x Boxcutters, 20x Windshield Wipers, 20x/side Ukrainian Hammers, 20x WWIs, 20x V Ups

The Sequence: continuous sequence (ie, try not to rest or take a knee) of 40x Plank Jacks, 30x/side Mountain Climbers, 20x Merkins, 20x Forward Arm Circles, 20x Backward Arm Circles, 20x Air Presses.

We went 5 rounds in which each PAX got to roll the dice, at which point, barely able to feel our arms, we swapped out The Sequence component for a simple 20x Merkins. 5 more rounds completed. Apologies to @DintyMoore who did not get a second turn to roll the dice so that we could select the 2 exercises that hadn’t been done.

ANNOUNCEMENTS:
– The Hunger Games! Check the 2ndf channel.

COT:
– Safety for all; support for those recovering from or under testing for medical conditions/procedures; fortitude, support, and grace for those at home with kids; encouragement for those with big work projects looming over them.

It was a pleasure and honor to lead y’all this morning!

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Get it Right

AO: thestronghold
Q: toga
PAX: Doggystyle, bluemule, Shocker (Mark Holmes), Skeet, Young and Restless, Decaf, toga, Minnie Pearl, Red Skull, D Pole, Evel Knievel, Prince’s Hot Chicken, Dantana, Woodpecker, Wookie, Goldie Locks, Army Surplus, Yak, Frozen, Lost & Found, Sunshine, Neanderthal, Peach Pie, Tatter Tot, Iron Flush, Mittens, Mr. Krabs
FNGs: 15 Dantana, Woodpecker, Wookie, Goldie Locks, Army Surplus, Yak, Frozen, Lost & Found, Sunshine, Neanderthal, Peach Pie, Tatter Tot, Iron Flush, Mittens, Mr. Krabs
COUNT: 27
CONDITIONS: Snowy and 18 degrees

WARMUP: Mossy to the gravel pit for some basic “in cadence” warm up. It took multiple attempts for the group to meet the Qs expectations. Each failure was rewarded with a 5 burpee penalty.
SSH
Don Quixotes
Imperial Walkers
Hillbilly Walkers
Copperhead Squats
T-Ups
Scorpion Stretch

THE THANG:
Pair up F3 and 4:13 Strong – run to the block pile. Each pair grabs a block followed by a Rifle Carry to the basketball court.

PAX 1 performs an exercise with the block while PAX 2 travels to the end of the court, completes an exercise and then travels back for a switch:
– PAX 1, Overhead Press, PAX 2, Run + 10 Merkins x 3
– PAX 1, Reverse Table Top, PAX 2, Bear Crawl + 15 Squats x 3

Rifle Carry block back to block pile and circle up for Mary.

ANNOUNCEMENTS:
Great first workout in some adverse conditions. Thanks to @toga for leading and for our 10 PAX that braved the weather to welcome the new class.

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Insert Generic Witty Title About Cold Weather Here

AO: atlantis
Q: Salpal
PAX: DintyMoore, Firefox, Young Pawn, Hair Band
FNGs: None
COUNT: 5
CONDITIONS: Almost, but not quite, in the single digits club. Maybe next year boys.

WARMUP: A few misc. routines and an ill-advised lap around a frozen parking lot.

THE THANG: EMOM Stations: Burpees, Lt. Dan’s, 35 lb. KB Swings, Jump Squats, BB Sit-ups.

Ring of Fire + Howler Monkeys + Dealer’s Choice Mary to Close.

I took off a few clothes.

ANNOUNCEMENTS: PARTY @Firefox feat. @Natural_Ice MEAT NEXT SATURDAY LETS GO. If you really wanna shop around F3 events, @Hair_Band has an event before at the Cookery. Night moves + new Atlantis AOQ announcement.

Prayers for Hairband’s family, Dinty’s Reno, Young Pawn’s wife RTO (first time this week), Foxy’s wife’s grant, and the homeless and isolated of Nashville.

Reply below if I missed anything. Honor to lead. GreenSallyOut.