Backblasts

DATE: 2022-03-24
AO: Freestate
Q: Deagle
PAX: Horshack, CashOnly, Rough Rider
FNGs: Cannoli, DungeonMaster
COUNT: 6
WARMUP:
• SSH x 20 IC
• Monkey Humpers X15 IC
• Alarm Clock x10 IC
• Swing-Billies x 15 IC
• Shoulder Taps x 15 IC
• 2 laps around the blacktop, HK AK
• El Capitan x 15 each direction
• Cherry Pickers x 15 IC
• Forward Lounges x 10 IC
• Windmills x 15 IC

THE THANG:
10 minutes of EMOM with coupons
• Biceps x15
• Overhead Press x10
• Pull Up 15

2 laps of recovery run

Second round of 10 minutes EMOM
• Step Ups X10 each side
• Coupon Squats x10
• Skyscraper x5

Bear-a-side (suicide with bear-crawl)

MARY:
• Reverse Crunches x 20 IC
• Freddie Mercury x 15 IC
• Windshield wipers x 20
• Travoltas x15 IC
• BBS x20 IC
• Scissors x 10 IC + 10 flutters

ANNOUNCEMENTS:
Happy Hour is today!

COT:

DATE: 2022-03-28
AO: Horizon-Ao
Q: Poe
PAX: 3 mile, Magoo, Disco, Yardbird, Kodiak, Booking
FNGs: Attaché
COUNT: 8
WARMUP: SSH, LBAC, Willy Mays Hayes, Cherry Pickers, Down Dog, Cobra Kai, Bear Crawl 10 paces, Michael Phelps
THE THANG: 400M bear crawl, stopping every 50-60M for activities – BWS, Imperial Walkers, Aussie Pull-ups, Big Boy Sit-ups, lunges, LBCs
MARY: Merkins, Big Boy Sit-ups, Flutter Kicks, Superman, LBCs. Finished early so finished up with wall sit/OH claps, Big Boy Sit-ups x2, Aussie Pull-Ups, Single Leg Deadlifts x2
ANNOUNCEMENTS: AO World Tour with Lazlo coming soon, check the F3thecapital-news channel for details.
COT: Today’s Q was a rerun of one of the first workouts YHC attended in 2018…I recall half baby crawling, not bear crawling around the track. 3 years later it was still hard but possible. Good to stick with something and keep practicing, you’ll eventually get better and stronger. Thanks to @Prenup for showing me that workout 3 1/2 years ago.

DATE: 2022-03-28
AO: Patriot
Q: Maguire
PAX: Wedding Singer, Roadkill, Lazlo, Shake and Bake, CableGuy FNGs: Legacy
COUNT: 7
WARMUP: SSH. Hillbillies. LBAC. Cherry Pickers. WMH. Downward Dog
THE THANG: Mosey around Patriot and stopping periodically. When stopping, timer did: -Dips
-Wall Sits
-Burpees
-Up the hill running
-Step Ups
-Squats
-Bball court Suicides
Partner did merkins the first time through and Weezy Jefferson leg lifts the second time. MARY: LBC. Wedding Singer stretches
ANNOUNCEMENTS:
COT: We partner often in life. Some times you are the lead or the follower in the group. Always help. The task doesn’t end until you complete it together.

DATE: 2022-03-28
AO: Farm
Q: Louis
PAX: Infinity, Matthew – Running Man, Louis
FNGs: None
COUNT: 3
WARMUP: SSH, Arm Circles, Don Quixotes, Willy Mays Hayes, Michael Phelps, Imperial Walkers, and Beat Pickers

THE THANG: The first round is exercises 1-7 (10 reps). Do not set the block down until you have completed the first round. Exercises 1, 3, 5, and 7 increase reps by 5 each round.

1. Station 1: Cinder block swings (5, 10 15)

2. Weighted Lunges – 10 yards

3. Station 2: Cinder block Merkins – Alternating hands on the block (5, 10, 15) (4 count)

4. Weighted Lunges – 10 yards

5. Station 3: Cinder block squat press (5, 10, 15)

6. Weighted Lunges – 10 yards

7. Station 4: Coupon Skull Crushers (5, 10, 15)

8. Weighted Lunges – 10 yards

** Repeat in descending order with OH Block Carries between stations. **

MARY: LBCs, Flutter Kicks, Side Crunches, Planks, J-Lo’s

ANNOUNCEMENTS:
COT: We as men are called to be leaders. Good leaders give more of themselves than they get in return and demonstrate this through their actions more than they do with their words.
I challenge each of you to give of yourself to someone who needs your actions today. Don’t brag about it or even talk about it.

Be the leader that God has called you to be and selflessly give of yourself today. Make it a habit and God will surely bless you 10-fold.

DATE: 2022-03-27
AO: Mor-Ruck-Ing
Q: Magoo
PAX: Kodiak
FNGs: None
COUNT: 2
WARMUP: it’s cold. let’s get moving
THE THANG: 7+ miles of suburban trails. start easy; begin a rucking shuffle at the turnaround. brief stop to work out leg cramps. MARY: not today satan.
ANNOUNCEMENTS: the cinnamon buns at Northside Social are rucking awesome. COT: so is the blueberry scone.