Backblasts

DATE: 2023-03-24
AO: Farm
Q: Infinity
PAX: Sparky
FNGs: None
COUNT: 2
Warm up: Don Quixotes, Beet Pickers, Willie Mays Hayes, LBACs with leg raises, and Mosey.

The Thang: Upper Body workout
21, 18, 15, 12, and 9 reps of the following
HRR Merkins
Coupon Curls
Shoulder Press
Bent Over Rows
Wood Choppers (half as many each side
120m run or 50m rifle carry between each round

Mary: LBCs, Side Crunches, Dying Cockroaches, Bird Dogs, and Plank hold.

CoT: In ancient times, humans got vigorous physical exercise almost every day as they hunted/gathered to provide for themselves and their families. Never before in the history of the human race has it been possible to provide so much for ourselves by sitting so much of the day. However, another thing our ancient ancestors engaged in was frequent social interactions and personal relationships as they shared their food and shelter. Never before in the history of the human race has it been possible to feel so socially isolated while having our physical needs met. We still have those instinctual reactions to social isolation that humans had anciently—the body releases stress hormones to cope with heightened need for survival when alone. There is a need for both physical exercise and social interaction for each of us. Men tend for form friendships side-by-side with other; that is, doing activities together as opposed to women who tend to form friendships face-to-face relating and sharing. (Adapted from the book, The Good Life)

We dedicated this workout in prayer to Sparky’s father who will be undergoing open heart surgery this coming Monday. Please keep him and his family in your prayers.

DATE: 2023-03-23
AO: Highlands
Q: Toolbox
PAX: Jag, Hard Knox, Katniss
FNGs: DR PAX Import out of Franklin, Tennessee.
COUNT: 5
WARMUP: 5 burpees, SSH, 5 burpees, Best damn Rockettes I’ve ever seen, 5 burpees, Single leg lunge, 5 burpees, IBAC
THE THANG: 3 rounds of various arms, shoulders, abs, legs, and mosey/sprint/jump rope. all weighted exercises. trust me bro, even Katniss was gassed out…literally and figuratively.
MARY: 5 exercises each pax chose one and went without rest from 1 to the next…rinse and repeat. ANNOUNCEMENTS: grow ruck, F3 leadership and what F3 means to you…
COT: as always, roll with whatever comes your way it’s all part of your journey. Also the only thing that will ever work is consistent work/effort.
I’m Half the man I used to be (physically), but twice the man I was (in every other way) STITG
Aye!!

DATE: 2023-03-23
AO: Olympus
Q: Doodles
PAX: Peanuts, Hightower, Obadiah, Nano, Juneau
FNGs: Flapjack (came on Tuesday too)
COUNT: 7
WARMUP: SSH, cherry twists, arm circles, down dog, worlds greatest stretch, quad stretches, karaoke, Air Jordans. THE THANG: Jacob’s ladder
PAX does 1 burpee and sprints 50 yds, mosey 30 yds, Bear crawls 20 yds and then 10 Merkins. Then
Repeat back across the field until complete. Repeat up to 10 burpees and going down to 1 merkin. One PAX rotated to jump rope each trip in honor of Joseph the brother sold into slavery. Total of 55 burpees, 55 merkins, 1000 yards of sprinting, 400 yards of Bear Crawls. MARY: we did that.
ANNOUNCEMENTS: GTE this weekend and some backpacking trips coming in April and May
COT: Jacob had 12 sons. Youngest brother Joseph was sold into slavery by his other brothers. But Joseph moved up the ranks and became very powerful in Egypt and very trusted by Pharoah and in charge of the grain reserves. During this time a famine occurred in Israel and Jacob sent his 11 sons to ask Pharoah for food. Joseph was at first disguised but revealed himself to his brothers. They were afraid but he forgave them and said “what you meant for evil, God meant for good.” Q encouraged HIMs to find silver lining in hard trials. You might be there to learn something or be there for a reason possibly something up ahead that you just don’t see yet.

DATE: 2023-03-22
AO: Patriot
Q: Wedding Singer
PAX: Lazlo, Maguire, Bone, CableGuy, Passport, Shake ‘N’ Bake, Ice Tea, Strange Brew, Sunshine, Legacy, Grape Ape, Smokey FNGs: None
COUNT: 13
WARMUP: SSH, Imperial Walkers, Hillbillies, Michael Phelps, Itty Bitty Arm Circles, Cherry Pickers, WMH, Downward Dog, World’s Greatest Stretch

THE THANG:
PAX broke into three groups, took turns leading exercises, and worked up the pyramid: 10 Mountain Climbers IC
20 Shoulder Taps IC
10 Big Boi Situps
20 Flutter Kicks IC
10 Lunges IC
20 Squats
10 Burpees

After each rung of the ladder, run the length of the football field, complete 10 or 20 merkins (same # as the new rung on the ladder). Run back and build up to next rung.

We did 100 merkins!

MARY: LBCs, Bird Dogs, Donkey Kicks, Dirty Dogs, Supermans, Freddie Mercuries, Flutter Kicks

ANNOUNCEMENTS: @Legacy is leading an “easy” Q at Horizon on Friday to prep for Grow Ruck. Expect some good stretching.

COT: Even when you are overwhelmed with “must do,” make time for fun and traditions. That’s how lasting impressions and happy memories are made.

DATE: 2023-03-22
AO: Compound
Q: Rambler
PAX: Hightower, YNAB, Doodles, Peanuts, Wapner (F3 Cape Fear), Zeus, Roddick FNGs: None
COUNT: 8
WARMUP: s-s-hop, c-pickers, oh press, d-dog, c-kai
THE THANG: farmer carry block to goal from ctr. 4 burpees. partner rotate bear crawl up hill /crawl bear down hill while alt partner does oh press, curls, set-curl-oh press. pax murder bunny to 50. 8 burpees, 8 squat jump, 8 WW2 w block. bear crawl to other goal with block. at other end 4 burpees. partner events. plank/merkins-15r, WWII w block toe to toe-15r, plank/merkins-15r, no surrender w block-5. farmer carry to 50. 8 burpees.
MARY: dead starfish, 48 lbc, superman’s, Zeus abs, situp w block, scissor kick, hip thrust, social bear circle, kettle bells end with shuffle around the field. ANNOUNCEMENTS: gre
COT: thankful for all I have. this group is a blessing and foundation for when life throws some wrenches. lean on your friends when you need to get through the tough stuff.