Backblasts

DATE: 2023-03-23
AO: Freestate
Q: Deagle
PAX: Butter, Dungeon Master (Amon), FIFA, Winston, Horshack, CashOnly FNGs: Mumford
COUNT: 8
WARMUP:
SSH, Imperial Walkers, Hairy Rockets, Frankenstein, Alarm Clock, Shoulder Taps, High Knees, Windmills, Cherry Pickers

THE THANG:
One does bear crawl and crab walk on the black top, then tries to shoot twice, while PAX does the exercise. For every miss, one burpee. • Carolina Dry Dock
• LBCs
• Squats
• Wide arm Merkins
• Monkey Humpers
• Mountain Climber
• Smurf Jacks
• High Plank
• Flutters
• Air Pushes

Don’t drop the ball!
PAX in a circle and passes a basketball without dropping it, 35 times. Rules: o Cannot pass to the one next to you
o Cannot return the ball to the one passed to you
o Catch/pass while jumping
Dropped the ball – one burpee for everyone

MARY:
Reverse Crunches, Leg Lift Rosalita, the 100s, American Hammer, Protractor, Flutters

ANNOUNCEMENTS:
GrowRuck…

COT:

DATE: 2023-03-30
AO: Freestate
Q: FIFA
PAX: Horshack, CashOnly, Butter, Winston
FNGs: Brony, Mumford
COUNT: 7
WARMUP:
Follow me – loop around the school

THE THANG:
Session 1: Blockie Suicides
Line up on field with coupon, 5 blockies, run with coupon to half, back to start, to far side, 5 blockies, to half, back to far side then all the way to original start line Q runs it backwards
Q wins Q picks the next exercise 20x
Q loses Q picks someone to choose exercise 10x

Follow me – loop around school

Session 2: Blockie Bear crawl
Line up, 5 blockies, bear crawl ½ way across field, run back Q does crawl bear
Q wins Q picks the next exercise 20x
Q loses Q picks someone to choose exercise 10x

Follow me – loop around school

Repeat Session 1

Follow me – loop around school

Repeat Session 2

MARY:

15 LBC IC
15 big boy crunches IC
15 Freddie mercury IC
15 X factor IC
15 protractor
Plank o Rama with cal Ripken

ANNOUNCEMENTS:
No road clean up this sat due to spring break
Horshack hosting NCAA championship watch party
FIFA still recruiting for pikes peek 10k

COT:
FIFA’s morning statement to his kids: Be kind. Do your best, be your best.

DATE: 2023-03-29
AO: Horizon-Ao
Q: Magoo
PAX: Fish Fry, Purple Rain, Median, sticks, Mr Haand, Kodiak, SPINAL TAP FNGs: atache
COUNT: 9
WARMUP: M.Phelps, caterpillers, lunge twist, Abe Vigoda
THE THANG: Variations on: 1 min blockies, bear crawl to 18, run field, bear crawl back, first back leads 20 Bobby Hurleys. MARY: Assorted flutter kicks, cadence LBCs, plank saw
ANNOUNCEMENTS: possible convergence during spring break
COT: Hard things seem to suck more when you get older. Don’t stop doing hard things.

DATE: 2023-03-29
AO: Aerie
Q: Lonestar
PAX: Chasqui, Rocketman, Stewie, Yellow Jacket
FNGs: None
COUNT: 5
WARMUP: mosey, side straddle hops, picking cherries, Michael Phelps THE THANG: 51 is the Theme
“Why can’t this be love” Van Halen
5 jump squats + 1 burpee for duration of song. Completed 14 reps 51 Merkins

“Love Walks In” Van Halen
51 yd distance with rifle carry, suitcase carry, walking Curls for the Girls (alternate for song) 51 second hand stand

“Dreams” Van Halen
25 1/2 yds distance
Lunges, crab walk, standing broad jump, bear crawl alternating 51 calf raises

“5150” Dirks Bentley
Abs duration of song
51 second plank, into freddie Mercury, big boy, flutter kicks

MARY:
ANNOUNCEMENTS: women’s beat down with Mrs Rocketman coming up & kids beat down on April 15

COT: from the book Freed to Lead – the aller about the 4 stages of crew race and how corresponds with 4 stages of life

DATE: 2023-03-29
AO: Patriot
Q: Shake ‘N’ Bake
PAX: Lazlo, Big Short, Legacy, Obadiah, Grape Ape, Booking, bogey, Moneyball, Anchorman, Wedding Singer, Smokey, Lucius, CableGuy, Major Payne FNGs: None
COUNT: 15
WARMUP: SSH, Imperial Walker, Hillbillies, Windmills, Cherry Pickers, WMH, Downward Dog, Cobra Kai

THE THANG: LADDER-ISH: 5 Burpees, 10 BBSU, 15 Merkins, 20 Flutter Kicks, 30 Squats (HC), 40 Calf Raises 57 Overhead Claps

– Round 1 (Mosey to the Rock): 5 Burpees; 10 BBSU
– Round 2 (Mosey to the Theater): 5 Burpees; 15 Merkins; 10 BBSU – 28 Wall Dips
– 28 Wall Step-Ups
– Round 3 (Mosey to the Bottom of the Hill): 5 Burpees; 20 Flutter Kicks; 15 Merkins; 10 BBSU
– Round 4 (Mosey to the Top of the Hill): 5 Burpees; 30 Squats; 20 Flutter Kicks; 15 Merkins; 10 BBSU
– Round 5 (Mosey to Shop Class): 5 Burpees; 40 Calf Raises; 30 Squats; 20 Flutter Kicks; 15 Merkins; 10 BBSU
– Round 6 (Mosey to BB Court): 57 Overhead Claps; 40 Calf Raises; 30 Squats; 20 Flutter Kicks; 15 Merkins; 10 BBSU; 7 Burpees

MARY: 57 LBC, Bridge, Donkey Kick, Fire Hydrant, 28 Toy Soldiers
ANNOUNCEMENTS: Ruck cleaning party at Major Payne’s house tonight. Check the #growruck_thecapital_2023 channel for details. Boneathon in May, check the #boneathon channel for details.
COT: Shoutout to to the dudes who did the Growruck on Sat/Sun. I was an observer and it was truly amazing to witness what these men accomplished. Conducted and AAR on year 56 and recognized how appreciative I am for F3 and also the importance of self care. Take care of your mind and body and learn to VALUE yourself. You are good enough, you are smart enough and gosh darnit, people like you!