Category: backblasts

QIC:  Clothespin

Date: 8/15/2022

PAX: Tube Squeeze, Peffercorn, Pill Mill, Picabo, Hurt Locker, Roscoe, Rebar, Term Limit, AOL, Seagull

AO: The U

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Conditions

Nice upper 60s not too humid!

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COP

Mosey around parking lot
Forward Fold
Willy Mayse Hayse 10 in cadence
Little baby Arm circles forward (thumb up) 15 in cadence
Little baby Arm circles reverse (thumb down) 15 in cadence
Moroccan Night Club 15 in Cadence
Seal claps 15 in cadence
Downward dog to hissing cobra while stretching calves

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The Thang

Probably my favorite routine
Escobar Strikes Again

As the pax are working out pass the heavy sandbag around and each pax completes 10 deadlifts. Continue to pass the whole time.
100 Merkins
100 BBS
100 SSH (Hard Count)
100 Biceps Curls (W/ Coupon)
100 Imperial Walkers (Hard Count)
100 Bench Press (W/ coupon
100 Flutter Kicks (Hard Count)
100 Squats (w/ Coupon)
100 Reverse Crunch
100 Overhead Press (W/ Coupon
100 Toe Merkins (W/ Coupon)
100 LBC
100 Triceps Extensions (W/ Coupons)
100 Coupon Step-Ups

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COT

S.S. Leadership

1. I am the captain of my ship.
2. I am in Ship Shape
3. I chart my course
4. I set sail
5. I am a good crew mate.
6. I lend a hand on deck
7. I check my compass
8. I persevere through storms.

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Moleskin

There was a lot of “this sucks” and “doesn’t he know we start slow on Mondays?”!!! I take that as compliments just so you know!!!
Happy Birthday AOL!!!

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News

Grow Ruck 31 9-9 through 9-11, Chubby’s, Convergence 9-5-2022 at Parliament.

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Recent Backblasts

QIC:  Clothes……  M.I.A.

Date: 08/082022

PAX: Clothespin, Cooter, Mayhem, Shake N’ Bake, Mr. Clean, Blackout, WuzntMe, Cheney

AO: Anvil/Poundtown

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Conditions

Typical Balmy August morning 73 degrees and moist

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COP

Clothespin led off the morning with the introduction of M.I.A. (ha ha suckers) as the Q and madness ensued.
Same crap as usual….

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The Thang

There may have been a little bit of trickery going on at Poundtown this morning…..
I eat Krakens for Breakfast!
Split into groups of 2 (we had 1 group of 3 because of an uneven #)
Mosey 200 yards each pax does a Kraken Burpee. Rinse and repeat increasing by 1 Kraken Burpee until time is called. Stay with your group and pick up the 6!

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COT

Lots of good things in the COT today alot of which needs to stay in that circle. Most important thing discussed was accountability and forming shield locks! We have a great asset with F3 and it needs to be used and spread!

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Moleskin

Lots of talk about bait and switch and sabotage during the thang today… I don’t know why.
I wondered if a couple of guys were going to survive a WuzntMe fart…..
There was a sweaty Cooter in my group so I feel like it was the best…. Just saying

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News

Clothespin is on Q at the Battery tonight. (Yes really!), Chubby’s, GrowRuck 31 in Woodstock, GA 9/9/2022, Labor Day Convergence at Parliament!!!

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Recent Backblasts

QIC:  Clothespin

Date: 07/28/2022

PAX: Abercrombie, WuzntME, Oakgasm, Wet Dream, Pipeline, Cooter, Mrs. Baker, Cock-6, Cheney, Duvet

AO: The Battery

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Conditions

Humid and Hot.

https://idioms.thefreedictionary.com/Same+Shit+Different+Day
same shit, different day
rude slang An initialism of “same shit, different day,” meaning one’s situation is no better or more exciting than it has been in previous days. The initialism is used primarily in text messages and online communications.A: “Hey, Tom, it’s been a while. How are things?” B: “Eh, same shit, different day. How about you?”A: “How was work today, honey?” B: “Same shit, different day. Nothing ever changes in that place.”
See also: different, same

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COP

Mosey over to grassy spot
Forward
Fold
SSH
Batwings
Beast Pose

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The Thang

Same Sh@! Different Day
I wanted to spread the Hell from Monday Afternoon to the morning crew!

Hatching Butterfly
From the seated position place the bottom of your feet together as you would do if performing the butterfly stretch. Raise hands directly over your head, lay back as if performing a WWII sit-up and return to the starting position with hands over your head. 20 OYO

Failure to Launch
Hold Al Gore while Q counts down from 10. At Lift-Off, explode up into a tuck jump, immediately returning to Al Gore upon landing. Repeat until unable to leave the ground (usually around rep 8 or 9, depending on count speed) We did 8.

Fire Drill
PAX in a circle, chopping feet or high knees. Each PAX calls out “Fire” all PAX hits the ground rolls right, merkin, roll back left, another merkin, then back up chopping. Go around the circle with the “stop, drop and roll” until all PAX have called “Fire”.

Mosey up the hill the back way through the playground!

Hair Burners
To push weight plates (10s, 25s, 35s or 45s) across the ground in a parking lot or around a track for a given time or distance. An Area 51 Tiger Rag special. 4 Out and back using blocks

Manmaker Merkin
High plank with coupon (cinders are great) laying to your right side. Perform a Merkin. Reach under your body with your left hand and drag the coupon to the opposite side of your body. Flap Jack. Repeato. 15 OYO

Merkin Jack
Just as the name suggests. This is a merkin with a plank Jack at the bottom of the merkin. It is done on a 4 count. Down on 1 / Legs out on 2 (while in the bottom of the merkin) / Legs in on 3 / Up on 4

Murder Hornet
Take on the Killer B’s Routine from Iron Pax ’19 but with a cinderblock coupon. Pax line up at the start. Murder Bunny 10 yards then: 10 Man Makers, 10 Lunges w/coupon, 10 BBS w/coupon. Repeat til 30 yard line. Once complete: Bear Crawl + Coupon Drag back to starting line. Rinse and Repeat the whole thing. (We did Manmakers as Thrusters with the block going all the way to the ground.)

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COT

S.S. Leadership 

1. I am the captain of my ship.
2. I am in Ship Shape
3. I chart my course
4. I set sail
5. I am a good crew mate.
6. I lend a hand on deck
7. I check my compass
8. I persevere through storms

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Moleskin

Gummies…..
Gloom horns abounded this morning!
Abercrombie and WuzntMe were warned and showed up anyway…. Retards (yes I’m kidding….maybe)

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Recent Backblasts

QIC:  Clothespin

Date: 07/25/2022

PAX: Ducktales, NordicTrak, Mr. Clean, Abercrombie, Blue, WuzntMe

AO: The Battery

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Conditions

Humid and Hot. Not of bad as recent heat.

Huh! They wanted Hell Week……

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COP

Mosey over to grassy spot
Forward
Fold
SSH
Batwings
Beast Pose

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The Thang

We are all wrong about proper Manmakers
https://f3nation.com/exicon/entry/3244/?gvid=398721

Hatching Butterfly
From the seated position place the bottom of your feet together as you would do if performing the butterfly stretch. Raise hands directly over your head, lay back as if performing a WWII sit-up and return to the starting position with hands over your head. 20 OYO

Failure to Launch
Hold Al Gore while Q counts down from 10. At Lift-Off, explode up into a tuck jump, immediately returning to Al Gore upon landing. Repeat until unable to leave the ground (usually around rep 8 or 9, depending on count speed) We did 8.

Fire Drill
PAX in a circle, chopping feet or high knees. Each PAX calls out “Fire” all PAX hits the ground rolls right, merkin, roll back left, another merkin, then back up chopping. Go around the circle with the “stop, drop and roll” until all PAX have called “Fire”.

Mosey up the hill the back way through the playground!

Hair Burners
To push weight plates (10s, 25s, 35s or 45s) across the ground in a parking lot or around a track for a given time or distance. An Area 51 Tiger Rag special. 4 Out and back using blocks

Manmaker Merkin
High plank with coupon (cinders are great) laying to your right side. Perform a Merkin. Reach under your body with your left hand and drag the coupon to the opposite side of your body. Flap Jack. Repeato. 15 OYO

Merkin Jack
Just as the name suggests. This is a merkin with a plank Jack at the bottom of the merkin. It is done on a 4 count. Down on 1 / Legs out on 2 (while in the bottom of the merkin) / Legs in on 3 / Up on 4

Murder Hornet
Take on the Killer B’s Routine from Iron Pax ’19 but with a cinderblock coupon. Pax line up at the start. Murder Bunny 10 yards then: 10 Man Makers, 10 Lunges w/coupon, 10 BBS w/coupon. Repeat til 30 yard line. Once complete: Bear Crawl + Coupon Drag back to starting line. Rinse and Repeat the whole thing. (We did Manmakers as Thrusters with the block going all the way to the ground.)

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COT

S.S. Leadership 

1. I am the captain of my ship.
2. I am in Ship Shape
3. I chart my course
4. I set sail
5. I am a good crew mate.
6. I lend a hand on deck
7. I check my compass
8. I persevere through storms

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Moleskin

Gummies…..
I thought there would be more running…
None of us know how to actually do Manmakers.

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Recent Backblasts

QIC:  Clothespin

Date: 07/16/2022

PAX: [Abercrombie, Cooter, Pipeline, MollyMaid (R), Mr. Clean, Gretel, Loveboat, Rocketman (RR), Coin Purse, Manscaper, PianoMan, Centerfold, Goo-Goo, She Shed, Squirt, Roundup (R), Face Plant, Transplant (R), Stork (R), Ponce (R), Church Mouse, 8 Seconds, Starbucks, Term Limit, Spooner, Pink Panther, Sniffer, Shamu, Sojourner (RR), Cart Girl

AO: Hot Dam

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Conditions

Typical hot humid and sunny July morning!

• Sgt. Carson Holmquist – 25, survived by wife Jasmine, son Wyatt, and daughter Wrylin (whom he never met). Deployed to Afghanistan twice as part of Operation Enduring Freedom. He was so proud of being a Marine that when he finished boot camp, he returned to his hometown of Grantsburg, Wisconsin, and paid a visit to his high school dressed in his formal blues. A bald eagle is said to have followed the funeral procession and watched the burial perched in a tree above.

• Petty Officer 2nd Class Randall Smith – 24, survived by wife Angie and daughters Lyla, Eila, and Kyla. He loved baseball and the song “Sweet Caroline.”

• Gunnery Sgt. Tommy Sullivan – 40, was deployed twice during the Iraq War and received two Purple Hearts. The Pentagon said he had been enlisted nearly 18 years. Described as a “Marine’s Marine.”

• Lance Cpl. Skip Wells – 21, was known for always smiling, even at 3AM wake-ups. Wells loved flag football, Nerf guns and U.S. history. He dreamed of being a drill sergeant.

• Staff Sgt. David Wyatt – 39, survived by wife Lorri, and two children. Wyatt served two tours in Iraq and one in Afghanistan. As a young man, he was known to run up mountains, just for fun seeking to be the fastest. Wyatt directed his junior troops to clear a nearby neighborhood park that was packed with children. In the face of danger, he thought of others.

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COP

COP:

Mosey down parking lot and back up grassy hill.

Third Grade Exercise 15 in cadence

5 burpees 

SSH 20 in cadence

5 burpees

Willy Mayse Hayse 14 in cadence

5 burpees

Little baby Arm circles forward (thumb up) 15 in cadence

5 burpees

Little baby Arm circles reverse (thumb down) 15 in cadence

5 burpees

Cherry Pickers 15 in cadence

5 Marine Corps Push-ups

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The Thang

Nice Tie Manscaper

Growing up Routine :

When you are born you don’t just start walking so we went through the progressive stages of moving while growing up.

25 Aquamans to simulate being laid on your belly as a child

15 BBS to represent sitting up

Bear crawl from placed cones to curb to represent that crawling phase.

Duck walk from curb to center island to represent the toddler stage.

Mall Walk back to comes because you have mastered walking finally!

Move on to stations.

Stations:

Spend 5 minutes at each station will make 1.5 trips around before time for Mary. Mode of transport is Bear crawl for half and Bernie for the rest. Read printed biography for one of the Fallen at each station!

Station 1:

• Merkins-20 on your own

• Burpees-5 on your own

• Baby Crunches-20 on your own

• Air Squats-20 on your own

• SSH-25 in cadence 

Station 2:

• Divebombers-15 on your own

• Burpees-5 on your own

• Freddie Mercury-16 on your own HC

• Lunges-14 on your own HC

• SSH-25 in cadence 

Station 3:

• Aquaman-15 on your own

• Burpees-5 on your own

• Big boy situps-15 on your own

• Diamond Merkins 15 on your own

• SSH-25 in cadence 

Station 4:

• Wide Merkins-15 on your own

• Burpees-5 on your own

• Captain Thor 15 on your own

• Imperial Walkers 15 on your own

• SSH-25 in cadence 

Station 5:

• Decline Merkins-12 on your own

• Burpees-5 on your own

• Pickle Pointers-12 on your own HC

• High knees-20 on your own HC

• SSH-25 in cadence

Mary/Yoga:

• Downward Dog
• Cobra 
• 1 minute Beast Pose
• 30 second Plank
• Flutter Kicks 15 IC
• V-ups 15 IC

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COT

COT:

John 15: 12-13

This is my commandment, that you love one another, just as I have loved you. Greater love has no one than this, that a person will lay down his life for his friends. The men we remembered today paid the ultimate price. They paid that while saving and helping others because thoughtless act off terror. We live in the greatest nation in the world. We have the freedom to do whatever we want to do. We have that because of men and women who fight for those freedoms. Because of men like the ones we remembered today

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Moleskin

Manscaper was overdressed with the tie…..

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News

[Fill in News, Upcoming Q’s, Events, etc.]

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Recent Backblasts

QIC:  Gretel

Date: 06/27/2022

PAX: Spirit Fingers, Back Pew, Pink Panther, Thermostat, Transplant, Ohms, Friar Tuck, Blindside, Offset, Sand Bag

AO: Lions Den

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Conditions

Clear, muggy

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COP

SSH

WMH

3rd grade

shoulder blaster

Imperial Walkers

SSH

Mosey to home bleachers

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The Thang

Burpee ladder of 3s:

Start with 3 burpees then run a bleacher, then adding 3 burpees each set with a bleacher in between…so then 6 burpees, bleacher, 9 burpees, bleacher, 12 burpees, etc…..up to 21 burpees then working your way back down by 3 with a bleacher in between each set of burpees….if you finish then start working your way back up until 6 is in.

Mosey back to the flag when time is up.

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COT

I wake up every day with the full expectation to do things on my own. Yes, we have our support systems…God, spouses, family members, F3 brothers…but self reliance gives me the freedom to dictate my own goals and how I will achive them instead of waiting on someone else to do things for me.

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Moleskin

Lions Den has the best stadium for running bleachers, the classic concrete-only style, no need for silly aluminum seats.

Hi Back Pew, glad you could join us

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News

July 4 – Independence Day convergence and reopening of Anvil

July 16 – Fallen 5 convergence 0700-0800, ruckership to Marine Corps reserve center following beatdown

July 23 – Lookouts convergence 0700-0800 at AT&T field, 2nd F event at the game that evening, link to purchase tickets on #2nd F channel

Chubby’s ministry ongoing – every Monday except the first Monday of the month, details on #3rd F channel

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Recent Backblasts

QIC:  Blackout

Date: 06/22/2022

PAX: Cavity Search, Chiclet, Face Plant, John Doe, Pocket Taco, Roundup, Second Base, Sniffer

AO: Parliament

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Conditions

Nice and humid, with phone weather alerts related to poor air quality; Like breathing in water.

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COP

Mosey to Parking Lot in front of school

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The Thang

Blackjack

PAX started at one end of the parking lot; PAX performed 20 BBSU and then ran to the other end of the parking lot and performed 1 Merkin. This was repeated (19/2,18/3…..1/20)

After every second round, PAX performed 5 buy-in Burpees before starting the next round

Totals: 210 BBSU; 210 Merkins; 50 Burpees

PAX moseyed to bleachers and did two steps forward and one back on the way up; squat on each bleacher on the way back down. PAX moseyed to track circle and performed a “Circle Merk” up to 5 reps; PAX held plank until their turn to Merkin

MARY

Faceplant: 20 Pickle Points oyo
Second Base: 20 Monkey Humpers oyo
Cavity Search: Plank for time (About 45-60 seconds)

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COT

Read a couple of bible verses and a quote on consistency:

1 Corinthians 15:58: “Therefore, my beloved brothers, be steadfast, immovable, always abounding in the work of the Lod knowing that in the Lord your labor is not in vain”

Galations 6:9: “And let us not grow weary of doing good, for in due season we will reap, if we do not give up”

Quote of unknown origin: “Consistency is what transforms average into excellence”

Really been thinking lately on consistency, not just in the family realm and physical fitness realm but in the spiritual realm as well. The unfortunate reality is that we live in a society now that de-values both hard work and commitment along with steadfast faithfulness. Don’t let that deter you from maintaining your consistency, especially in your walk with Jesus. As leaders of men, our families, our colleagues, etc. we are called to remain consistent in all aspects of our life but especially in our faithfulness. A consistent Christian scares our society to death, so let’s make them sweat!

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Moleskin

John Doe finally got to experience my VQ from two years ago! Thought I would be nice and re-issue it for him.

Turns out muscle failure is REAL; 210 merkins, I can barely type this backblast today.

Some PAX got excited when they thought they heard me say “Circle Jerk”….It was really “Circle Merk” thanks Cavity Search for clearing that up.

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News

2nd-F Channel
3rd-F Channel
July 4, Anvil re-launch Convergence
July 16, Fallen Five Ruck
July 23, Lookouts beatdown and 2nd-F event

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Recent Backblasts

QIC:  Blackout

Date: 06/13/2022

PAX: Krispy Kreme, Lanyard, Purple Rain

AO: Beast Ridge

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Conditions

Humid!

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COP

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The Thang

PAX paired off into twos; One partner performed exercises below while second partner ran lap around parking lot. Reps below are cumulative between partners:

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COT

Talked about anxiety; especially pertaining to a personal situation. All of us face times of anxiety at varying levels and it is important to follow and Trust God’s plan during those times. Read the verse: Phillipians 4:6 “Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God”

I was in a situation Sunday night where I couldn’t sleep due to some anxiety and I came across this verse. I prayed and allowed God to transform my anxiety into trusting him.

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Moleskin

This one looked easier on paper; maybe it was the humidity

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News

Lots of Announcements;

3nd-F: Chubby’s (See channel on Slack); every Monday except first of month
2nd-F: Brew tour event coming up; reach out to Blue (See channel on Slack)

July 4: convergence at Pound Town (aka Anvil) (Reach out to Shake N Bake)
July 16: Fallen Five Memorial Ruck at The Dam (Reach out to Mr. Clean)
July 23: Lookouts beatdown and 2nd-F event (Reach out to Oil Can)
September 2: Labor Day Convergence Wuzonka Ball Tournament – details to come

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Recent Backblasts

QIC:  Gretel

Date: 06/08/2022

PAX: Band Camp, Blue, Dundee, Life Alert, Lyft, Money Shot, Napoleon, Ponce, Shake N Bake, Sherlock, Sling Blade, Starbucks, Tasty Cakes, 8 Seconds  

AO: Shot House

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Conditions

70 degrees, clear, nice break in the storms from the last few days

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COP

SSH, WMH, 3rd Grade, Imperial Walkers, ~200 yard mosey

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The Thang

Lower body and core Dora

Pair up

One PAX duckwalks ~30 yards, completes 25 monkey humpers, and duckwalks back

Other PAX works on 1000 reps of core work – 250 each of boxcutters, LBCs, flutter kicks, Hello Dollies

When finished, continue the duckwalk/monkey humper travel while partner does burpees until 6 is in.

Had a few minutes left when 6 finished, blasted out the 4 core exercises as a group until time.

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COT

Are you doing the little things it takes to make progress when you might be stuck on a plateau? Monkey humpers and duckwalks get you into that lower range of the squat that we may avoid most of the time. Get uncomfortable in order to move forward and move your concentrica to a place of advantage.

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Moleskin

Ozzy timeline playlist:

• Paranoid (Black Sabbath) – 1970
• Sabbath Bloody Sabbath (Black Sabbath) – 1973
• Over the Mountain – 1981
• Bark at the Moon – 1983
• Road to Nowhere – 1991
• Tomorrow – 1995
• Gets Me Through – 2001
• I Don’t Wanna Stop – 2007

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News

Walking beer tour June 25

Independence Day convergence – Anvil

Fallen 5 – July 16

Lookouts convergence and 2nd F – July 23

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Recent Backblasts