Backblasts

DATE: 2023-04-14
AO: Sparta
Q: Zeus
PAX: Lightyear, K-Pop, Bluegrass, Pop Fly, Hightower, Monk, Doodles, Peanuts, Battleship FNGs: Hello Kitty DR from NC
COUNT: 11
WARMUP: SSH, Cherry Pickers, Rockets, Mosey around School
THE THANG: Partner up for 9 stations. Hot style 30 seconds work 15 seconds recovery. Exercises-
1 Bent over pick up weight (25 pounds) and put back down
2 Step ups on bench
3 Coupon curls
4 Iron Cross w/ 10 pounds DB’s into a squat
5 Merkins
6 Standing Highness w/ arms raised
7 Mt. Climbers
8 Burpees
Mosey around track and repeat station workout
51 Burpees as a group for Hightower
MARY: BIGG Boyz, Freddy Mercury’s, Pickle pointers
ANNOUNCEMENTS: Murph prep, Congratulations to Lightyear on becoming Lieutenant Colonel.
COT:

On going lesson reminder from GTE King builders, “In order to be a good leader you must be a good follower.” Sometimes when leading a Q it’s tough to bring others into your world. You’re excited about your workout routine you put together but you find it to be a struggle to execute because everyone’s not onboard. But you push through anyway and others began to see your vision and get excited with you and it works out. On your sweaty ride home you’re smiling because it all came together. With that being said I’d like to thank Hightower for his hard work and dedication to F3. Especially for your term as the Nantan. You took a lot of time away from your family and personal life herding us cats. That is precious time you will not get back. For your sacrifice we say thank you.

DATE: 2023-04-14
AO: Patriot
Q: CableGuy
PAX: Lazlo, Big Short, bogey, Booking, Shake ‘N’ Bake, Lucius, Ice Tea, Jag, 2 percent, Legacy, Wallace, Flipper, Strange Brew, Sunshine, Smokey, FOB FNGs: None
COUNT: 17
WARMUP: SSH, Imperial Walker, Hillbilly, Arm Circles, Cherry Pickers, Down Dog, Cobra Kai
THE THANG: Escalating exercise rounds punctuated by 400M runs. All in we ran two metric miles:

5 x Burpee, then a lap
5 x Burpee, 10 x Merkin, then a lap.
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, then a lap
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, then a lap
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, then a lap
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, then a lap
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, 35 x BWS, then a lap
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, 35 x BWS, 40 x SSH IC. MARY: None, no time
ANNOUNCEMENTS: Murph, Boneathon, Christmas
COT: Always be aware of how much your family and friends need you and how much your outreach makes a difference. Example from our house is my dad recently became a widower. He has plenty going on and on the surface never wants or needs anything but still whenever I ask him if he wants to ride with me to the kids’ sports games, or join for a gathering, he never says no. People need outreach and they need you – remember the positive impact you can make on family and friends’ lives just by being present.

DATE: 2023-04-14
AO: Farm
Q: Infinity
PAX: Sparky, Matthew – Running Man
FNGs: None
COUNT: 3
WarmUp: Don Quixotes, Beet Pickers, WMHs, Michael Phelps, and Grady Corn.

The Thang:
Several rounds of resistance band (RB) exercises interspersed with a mosey around the small soccer field: – 15 RB Merkins
– 20 RB Squats
Run a Lap around Field
– 15 RB Merkins
– 20 RB Squats
– 25 RB Shoulder Press
Run a Lap around Field
– 15 RB Merkins
– 20 RB Squats
– 25 RB Shoulder Press
– 15 Reverse Lunges, IC
Run a Lap around Field
– 15 RB Merkins
– 20 RB Squats
– 25 RB Shoulder Press
– 10 Single-leg Glute Bridges, IC
Run a Lap around Field

Mary: J-Lo’s, Flutter Kicks, Rosalita’s, Side Crunches, Big Boi Sit-ups, Penguin Crunches, and American Hammers

Announcements: Next Saturday, April 22nd, we will be doing our semi-annual road clean-up. Meet at our usual spot for workouts at 0730 that day. Bring gloves, work shoes, and pants. I will have safety vests and trash bags.

CoT: We closed with the Gonzaga Prayer:
It’s the beginning of a new day
God’s given us the day to do his will
We can waste it
Or use it for good
For what we do today
May change the course of our lives forever
We want to be good
Not evil
Success
Success
Success
Not failure
Knowing this
May we never forget the price we pay
Amen

DATE: 2023-04-13
AO: Highlands
Q: Katniss
PAX: Hard Knox, XL, Jag
FNGs: Pierogi
COUNT: 5
WARMUP: stretching and stuff
THE THANG: Florida Man across the field and back, then two stations with light weights and a lot of rifle Carrie’s MARY: v ups, penguin crunches, LBCs, 6 inch killers
ANNOUNCEMENTS: new site Q!
COT: devotional from “to light their way”

DATE: 2023-04-13
AO: Olympus
Q: Juneau
PAX: Rambler, Nano, Flapjack, Doodles, Obadiah, Glee
FNGs: None
COUNT: 7
WARMUP: SSH, Wiley Mays Hays, Cherry Pickers, Michael Phelps, Butt Kickers, High Knees, Lunges THE THANG:
-1 minute each of Mule Kicks, hand release merkins, fire hydrants, military press, and side leg raises.
-100 yrd jog/sprint, goal line karaoke, 100 yrd backwards run, goal line karaoke -Rinse and Repeat three times
MARY: round robin
ANNOUNCEMENTS: Dads camp, the Murph, and new site at Apollo
COT: Each season of life will have challenges and enjoyment. These will change, make sure to cherish each season as it comes along even during the difficulty.