Backblasts

DATE: 2023-03-24
AO: Aerie
Q: Chasqui
PAX: Lonestar, Stewie, Yellow Jacket
FNGs: None
COUNT: 4
Warm up
Mosey/side straddle hops/cherry pickers/arm circles.

The Thang:
round/rep: 1:x15, 2:x20, 3:25-mosey across after each rep.
1-Merkins w/shoulder taps
2-High plank w/coupon slides
3-curls
4-rows
5-thrusters w/coupon
6-big boy sit ups
7-American hammer
8-coupon swings
8-ground- coupon press

COT: Your only limit is the extent of your imagination. Break through the mental walls holding you back and unleash your true potential

Announcements: see the channel

DATE: 2023-03-25
AO: Sparta
Q: Obadiah
PAX: Peanuts, Roddick, Pop Fly
FNGs: Iron Eagle
COUNT: 5
WARMUP: SSH. Worlds greatest stretch, arm circles, rockettes, 40 merkins THE THANG:
1 lap/ 20 IC Monkey Humpers
2 laps/ 20 IC MH + 20 IC plank shoulder taps
3 laps / 20 IC MH + 20 IC plank shoulder tap + 20 bw IC squats 4 laps / all above + 50 IC Lbcs
MARY: see. Above
ANNOUNCEMENTS: GTE
COT: pre-decide so you can control your appetites.

DATE: 2023-03-25
AO: Farm
Q: Sparky
PAX: Gekko (Keith Capp)
FNGs: None
COUNT: 2
WARMUP: SSH, beet pickers, arm circles, Michael Phelps
THE THANG: 4 Rounds of
Merkins
Squats
Lunges
Plank
Short run
MARY:
Lbc
Rosalitas
Flutter kicks
ANNOUNCEMENTS:
COT:
Be on the lookout for people supporting other people. Oftentimes the caregivers are stressed and nobody is looking after them. We all have to be aware of all of us.

DATE: 2023-03-24
AO: Patriot
Q: Booking
PAX: Shake ‘N’ Bake, Maguire, citrus, Sunshine, bogey, Ice Tea, CableGuy, 2 percent, Flipper, Wallace, Gherkin, Major Payne, Strange Brew, Big Short FNGs: None
COUNT: 15
WARMUP: SSH, Windmills, Cherry Pickers, WMH, Michael Phelps, Hill Billies, Down Dog, Kobra Kai
THE THANG: Line up on goal line—> run to other goal line, 10 burpees, run back 10 Squats— repeat taking off 10 yards, 1 Burpee and 1 Squat until you get to 10 yard line with 1 burpee and 1 squat. Equated to .63 of a mile, 55 burpees, 55 squats

Bear Crawl to the 30- 30 Calf Raises—Crawl Bear Back–30 OH claps Bear Crawl to the 20- 20 Big Boys—Crawl Bear Back—20 Freddy Mercuries Bear Crawl to the 10- 10 Merkins—Crawl Bear Back– 10 Merkins

Lunge Walk to the 20- 20 copperhead squats
Lunge Walk to the 40- 20 shoulder taps
Lunge Burpee to the 40- 20 Heels to heaven
Lunge Burpee to the 20- 20 diamond merkins
Lunge Burpee to the goal line

Sprint back to the opposite goal line
MARY: LBC, Flutters, Dirty Dog, Donkey Kicks
ANNOUNCEMENTS: Grow Ruck is here!
COT: Today was an example of how we support and lift each other up by picking up the six in the first series of exercises. All of those who finished early went back to support others while they finished. No one said to do this, it was a natural instinct.
True teamwork. One of the most important aspects of F3 is supporting and pushing each other. That was on full display today. Let’s try to be an ambassador of that important part of F3 throughout our lives by demonstrating and leading with the at work, home, sports, etc. Lift others up all around you, not just at F3

DATE: 2023-03-24
AO: Horizon-Ao
Q: Legacy
PAX: Kodiak, Lazlo, sticks, Mr Haand, Disco, Old Bay, Fish Fry, 3 mile, Magoo FNGs: Attache
COUNT: 11
WARMUP: Side Straddle Hop, IMP walkers, Hill Billys, Cherry Pickers, Aussie Snow Angels, Michael Phelps, Moroccan Night Club, Downward Dog, Cobra Kai, WGS
THE THANG: 2 sets of modified silent cadence SSHs–we did it both times! Big Fellowship Lap, then Backstreet PAX (to the tune of Back Street Boys “Everybody,” do Moroccan Night Club but do Michael Phelps when you hear variation of “body,” also 3 monkey humpers when you hear a specified word; then 5 minutes of shuttle run with one Apolo Ohno and one Bobby Hurley; then a session of “Abe-Vigoda-Old-Man-Yoga” demonstrating: 1) Pelvic Tilt, 2) Thoracic Glide 3) Neck Glide, 4) the Washing Machine, 5) Spinal Wave (“Alt Cherry Picker”), 6) Sweater pull, 7) Runners Stretch, and 8) 180 toe pointer/sumo squat MARY: LBCs
ANNOUNCEMENTS: Select GTE Events tonight (happy hour) and tomorrow, (King Builder) all PAX welcome irrespective of registration, also Check out backpacking channel for info on trips
COT: Our thoughts are for our GTE registrants this weekend; Impact Ruck and Overnight Ruck. We are impressed that they are taking on this challenge! The sports world is fascinated by “the elite,” but, remember, you don’t need to be in “the elite” to be really special to the people around you. SYITG!