Legacy Backblast Archive

COP – Brownie Disclaimer Warmup HR Merkins x10 OYO Mosey 1/2 lap around track. Through The Tunnel x10 IC Mosey 1/2 lap around track. LBC’s x10 IC Mosey 1/2 lap around track. LBAC’s (forwards) x10 IC Mosey 1/2 lap around track. LBAC’s (backwards) x10 IC Mose...

13 Pax showed up in the not too gloomy gloom to help celebrate Kardashian’s 28th wedding anniversary. DISCLAIMER – Kardashian PRAYER – Kardashian COP Warmup SSH X28 IC TTT X14 IC DQ X14 IC IW X14 IC HW X14 IC LBAC X14<> POP QUIZ – Plank – What’s the mission

12 in attendance, with running shoes at the ready! DISCLAIMER PRAYER COP Warm-up was brief, but cadence was better. This Q fella is still trying to learn the silly names given to F3 exercises. THE THANG The “The Longest Mile” was the thing. It was found in...

3 PAX came early for a 2.5 mile ruck, followed by the thang in perfect weather. DISCLAIMER PRAYER COP 10 Side Straddle Hops IC 10 Mtn Climbers IC F/B/U Arm Circles IC 20 Merkins OYO 10 Thru the tunnel THE THANG AMRAP Circuit- (did 4 rds) Slamball burbees x1...

4 PAX gathered with anticipation on what the Bruce Force prep may hold. This was a co-Q session for the ages. DISCLAIMER PRAYER COP Circled in the parking lot for… 20 Side Straddle Hops IC 15 Little Baby Arm Circles IC 10 Merkins IC 10 Through the Tunnel IC 20

4 PAX got together in the gloom to return to the fundamentals of good old fashion hard work…with a little bit of carrying on. A special thanks to Penn-Segal for the explanation of the “All Day Merkin”. DISCLAIMER PRAYER Side Straddle Hops for 10 IC Crazy Ar...

13 Pax gathered to improve themselves and to be a part of something bigger than themselves. A nice 59 degree temperature on a Tuesday morning made the work perfect. DISCLAIMER PRAYER COP Stair Lap The Motivator from 7 TTT x 10 Merkin x 10 Willie Mays Hayes...

it was ok. dew. crispy. this post is late. DISCLAIMER PRAYER COP mosey, motivators (7), little baby arm circles, hillbilly walkers, merkins, sumo squat holds, dynamic stretching THANG 1 burpies (25) squats (10), merkins (10), big boy sit ups (10) [do this 5...

Gloomy, 60’s, a brief shower to cool us down (welcomed by the 6 PAX that made the hard decision) QIC – Honeysuckle DISCLAIMER PRAYER COP TTT (IC) X 10 WMH X 10 count each side LBACs (IC) X 10 forward, then reverse Imperial Walkers (IC) X 15 No need for

9 PAX found themselves with a perfect 55 degree morning for Monday Runday. DISCLAIMER PRAYER COP TTT – 10 IC WMH – 10 count each side LBAC – 10 IC LBAC Rev – 10 IC Warm-up lap to finish on the field High knees to the 10 and butt-kickers back

6 Men Good Weather / The day after the Murph so some of us were hurting DISCLAIMER PRAYER COP TTT, Merks, Abe, Hill Billy, Mosey couple Laps, High Knees, Butt Kickers, Toe Touches, Elk Run (LONG STRIDES) THE THANG Two Times through rotate through positions...

Weather – A cool 54 degrees DISCLAIMER Standard disclaimer with a side disclaimer of slightly more intensity as well as concentration on form and goals PRAYER WARMUP Motivators – from 10 yeah that woke us up quick & Potter who returned after 1 year and 2 mo...

2 Pax in this Cloudy Day 70 Degrees this Morning DISCLAIMER PRAYER COP Army PRT PREP DRILL THE THANG 3 Rounds 15 BURPEES 15 BULGARIAN SPLIT SQUATS 20 REVERSE PUSH-UPS 20 DECLINE PUSH-UPS 15 KB SWINGS 20 DIPS 30 CROSSFIT SIT-UPS 20 BENT OVER ROWS 20 DIAMOND...

Mid 60’s, overcast, and humid. 14 men showed up. 14 men got stronger. 14 men made it home. DISCLAIMER PRAYER Motivator from 10 (with a bonus second round of 7 just for fun. Or because Q forgot how to count…) Merkins IC x 12 Mosey to parking lot on other

16 strong in a muggy but a beautiful 69 degree morning DISCLAIMER – Ponch PRAYER – Ponch COP SSH IC x 20, TTT IC x 10, Imperial Walkers IC x 10, Little Baby Arm Circle’s Forward IC x 10 and Reverse IC x 10, Merkins IC x 10 and Stair

12 Pax present for my last b-day Q of my 30’s. DISCLAIMER PRAYER COP SSH, TTT, LBAC, STAIRS LAB, MERKINS, WILLY MAYS HAYES, IMPERIAL WALKERS THE THANG Mosey to Hill- Rail Road Tracks up and down. Mosey to Field for a tribute to my new age. 39 Merkins>1 lap>...

A perfect morning for 17 pax, clear and 68 degrees. DISCLAIMER PRAYER COP SSH X 30 IC Merkins X 10 IC High Knees X 25 IC Through the Tunnel X 10 IC Willie Mays Hays X 10 IC THE THANG When designing the Thang, I borrowed from a previous Pythagoras

4 PAX enjoyed humid and muggy morning. DISCLAIMER PRAYER COP Warm up included Motivators, Through the Tunnel, Matt Biondi, Ab Vigoda, Arm Circles, and Mosey around parking lot. THE THANG Five down and back Escalators with Cintas trucks mixed into work!! Fin...