Backblasts

AO The Wilderness – 5/5/2022

6PAX1FNGSQ: CapsizePAX: Twang, Te-Zo, TI, Hacksaw,Weezer,INTRO:I have to throw some love to Cub, who was dealing with a flat on the way to the workout. Honorary attendance note! Cinco de what? We celebrated with multiples of 5!WARM-O-RAMA:20 SSH’s IC 4 count20 windmills20 hillbillies15 Trunk rotations 10 bear hugsTHE THANG:Moseyed to the racoon wall for a lap, then to the coupon stackCusacked up a block to our streetThen:20 overhead press OYO20 shoulder lifts OYO21’s with curlsSouthern curling...

AO The Yard – 5/5/0022

12PAX0FNGSQ: Squash PAX: Pony Express R, Peaches R, Szscerbiak R, Myrtle RR, Maestro, Roll Tide, Bewyak, One Hit, Splash, Spackler R, Mr. Fix ItINTRO: Welcome, Disclaimer, 5 core principles WARM-O-RAMA: 5 Ic maraca night clubs THE THANG: The spikes of Death 10 big boy sit ups, 25 yard run, 5 squats, 25 yard run, 10 two count lunges 25 yard run, 5 squats, 25 yard run, 10 hand release merkins, 25 yard run, 5 squats, 25 yard run, 10 burpees, 25 yard run, 5 squats. Amrap for 35 minutes MARY: pax...

AO About Face – 5/4/2022

11PAX0FNGSQ: TattnallPAX: Mr Fixit, Buick, Pony Express, GPS, Polaroid, Hacker, Maestro, Long Haul, One Hit, MyrtleINTRO: Disclaimer, 5 core principlesWARM-O-RAMA: Cherry pickers, Imperial walkers, Trunk rotations, Big arm circles front and back, single leg hamstring stretch, all IC; bear crawl from flag to streetTHE THANG: Mosey to Mr. Pingo's- lunge walk the parking lot. Mosey to old Chichester's- 2 COP's. 1st was Merkins- 10 reps then repeat with 5. 2nd was squats- 10 and 5 again. Mosey...

AO Fox Hole – 5/3/2022

8PAX0FNGSQ: Dirty DawgPAX: SagGatorLeonidasSocratesRalphMicroMcFlyWarm Up:GoofballBig arm circlesButtkicksHigh KneesCalf JumpsToe TouchesThe Thing:8s about the Junkyard 400MWith a partner buildup around the oval stopping at each 100 w 50M sprints. Rd1 8total, Rd2 16total, Rd3 32total, Rd4 64totalMountain ClimbersBig Boy Sit-upsMerkinsSquatsSolid cardio w full 2.5 miles of runningPrayer:Micro’s father-in-lawOur familiesOngoing priorities, busyness of life

AO The Yard – 5/3/2022

8PAX0FNGSQ: Maestro PAX: Splash, Squash, Myrtle (respect x2) peaches (respect), Spackler (respect), roll tide, Szcerbiack (respect) INTRO:YHC is a little embarrassed I botched the disclaimer. FYI I am not a professional. The respects were well represented today as the the yard got underway. Peaches and zerb had an argument about who would give the 5 core principles. YHC focus was to keep everyone moving this morning and I do believe that was achieved. Myrtle our FNG yesterday showed out as he...

AO The Wilderness – 5/3/2022

5PAX0FNGSQ: ChapsPAX: Boucher, Capsize (Respect), Cub, TripodINTRO: Welcome, Chaps isn't a pro. #BoycottBeatdownBurpees (in May)WARM-O-RAMA:SSH 25ICBig Arm Circles 20 ICMoroccan Night Clubs 25 ICDaisy pickers 20 ICTHE THANG:Mosey to dog park corner, then over the bridge to the fountain.Tabata 20 sec on/10 sec offSwirleysLBCs (legs up)DipsHigh kneesIrkensFlutter KicksPlank JacksHeismans7 RoundsMARY:Xs and OsSide PlanksCOT:Count-O-Rama, Name-O-Rama.Announcements - Up the Slack chatter....

AO The Institution – Ruck Boot Camp – 5/2/2022

7PAX1FNGSQ: Peaches PAX: Juice, maestro, hacksaw, one hit, gepetto, Myrtle ( FNG) welcome!INTRO:Disclaimer, 5 Core Principles WARM-O-RAMA:21 SSH’s 7 Burpee penalty for not staying together during silent cadence. Come on Maestro. Bear hug, BAC, LAC. Chinooks, little shoulder work. 15 count IC. Ruck to coupons. THE THANG: “All about the Benjamin’s” Adds up to 100, with ruck. 25 curls. 25 Bear crawl steps. 25 Squats. 25 Bear crawl steps back to coupons. 25 overhead presses. 25 lunge walk steps....

AO The Wilderness – 4/30/2022

2PAX0FNGSQ: BoucherPAX: Boucher, T-ZoINTRO: T-Zo and Boucher represented F3 Wilderness with heavy hearts for all of our comrades who fell prey to Fart Sack.WARM-O-RAMA: SSH, Daisy Pickers, Big Arm Circles +ReverseTHE THANG:T-Zo loves burpees.10 rounds of 30 seconds on, 30 seconds off, AMRAP Burpees.Mosey to coupons.Cusack to coupon beat down space.45 seconds on, 15 seconds off, AMRAP- Goblet Squats- Curls- Overhead Presses- Irkens- Man Makers- Murder BunniesCusack to coupon storage.Mosey to...

AO The Institution – Boot Camp – 4/30/2022

11PAX0FNGSQ: OneHit PAX: Roll Tide, Tattnall, Long Haul, Flomax, Tater Salad, Szczerbiak, French Lick, Cub, Geppetto, Mr FixitINTRO: Announcing today was the day for the Travis Manion WOD, Disclaimer and core principles WARM-O-RAMA:10 SSH, ruck up and head to track THE THANG:Brief description of what Travis Manion Foundation(TMF) is and explanation of “if not me then who?”Travis Manion died on 4-29-07 so workout is as follows-With Ruck on29 squats, ruck around track x 7Then we did a one lap...

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On May 30, you may lose access to apps that are using less secure sign-in technology maconf3backblasts@gmail.com To help keep your account secure, Google will no longer support the use of third-party apps or devices which ask you to sign in to your Google Account using only your username and password. Instead, you’ll need to sign in using Sign in with Google or other more secure technologies, like OAuth 2.0. Learn moreWhat do you need to do?Email software, like Outlook 2016 or earlier, has...