Backblasts

DATE: 2022-02-17
AO: Freestate
Q: Horshack
PAX: Winston, ShowMe
FNGs: Dungeon Master East, Cannoli
COUNT: 5
Disclaimer – Delivered!

WARMUP:
12 reps each of:
· SSH– IC
· Arm circles – IC
· Cherry Pickers – IC
· Michael Phelps – IC
· Imperial Walkers – IC
· Run around the blacktop x2
· Windmills – IC

THE THANG: 12 days of Croatian Christmas
· Day 1: 1 Burpee
· Day 2: 2 Star Jumps, 1 Burpee
· Day 3: 3 Hill Billies, 2 Star Jumps, 1 Burpee
· Day 4: 4 High Knees, 3 Hill Billies, 2 Star Jumps, 1 Burpee · Day 5: 5 Merkins, 4 High Knees, 3 Hill Billies, 2 Star Jumps, 1 Burpee
· Day 6: 6 Shoulder Taps, 5 Merkins, 4 High Knees, 3 Hill Billies, 2 Star Jumps, 1 Burpee
· Day 7: 7 SSH, 6 Shoulder Taps, 5 Merkins, 4 High Knees, 3 Hill Billies , 2 Star Jumps, 1 Burpee
· Day 8: 8 Big Boy Situps, 7 SSH, 6 Shoulder Taps, 5 Merkins, 4 High Knees, 3 Hill Billies , 2 Star Jumps, 1 Burpee
· Day 9: 9 Mountain Climbers, 8 Big Boy Situps, 7 SSH, 6 Shoulder Taps, 5 Merkins, 4 High Knees, 3 Hill Billies , 2 Star Jumps, 1 Burpee
· Day 10: 10 Lunges, 9 Mountain Climbers, 8 Big Boy Situps, 7 SSH, 6 Shoulder Taps, 5 Merkins, 4 High Knees, 3 Hill Billies , 2 Star Jumps, 1 Burpee
· Day 11: 11 Squats, 10 Lunges, 9 Mountain Climbers, 8 Big Boy Situps, 7 SSH, 6 Shoulder Taps, 5 Merkins, 4 High Knees, 3 Hill Billies , 2 Star Jumps, 1 Burpee
· Day 12: 12 Carolina Dry Docks, 11 Squats, 10 Lunges, 9 Mountain Climbers, 8 Big Boy Situps, 7 SSH, 6 Shoulder Taps, 5 Merkins, 4 High Knees, 3 Hill Billies , 2 Star Jumps, 1 Burpee

Work way up to Day 12, then repeat 12 and work back down to Day 1

MARY:
· Reverse Crunches x 12 IC
· Dying Cockroach x 12 IC
· Plank-o-Rama x 12 each way
· LBCs x 12
· Flutters – long and slow x 12

ANNOUNCEMENTS:
· Postponed Thirsty Third Thursday until next week.

COT:
· Croatian jokes. Example: Victoria’s Secret has launched a revolutionary new bra, “Croatia” …it has lot’s of support but no cup – The jokes didn’t get any better from there.

DATE: 2022-02-16
AO: Aerie
Q: Chasqui
PAX: Rocketman
FNGs: None
COUNT: 2
WARMUP:
1.5x Football field
15x Side straddle hops
10x Michael Phelps
10x don quijote
15x Cherry Pickers
15x Plank: hands, shoulders, knees, toes
10x Left/Right side stretch
10x Forward lunges: Left/Right

THE THANG:

Intervals/running
Coupon: cinder block, bench, weight plate, dumbbells

1-squats w/coupon
2-big boy sit-ups w/coupon
3-bench steps w/coupon
4-burpie w/coupon
5- Kettlebell swings
6- merkins with weights

MARY:
Flutter kicks
american hammer
planks
butterfly sit up with weight

ANNOUNCEMENTS: Ruck training tonight!!!

DATE: 2022-02-16
AO: Horizon-Ao
Q: Poe
PAX: Old Bay, 2 percent, Booking, Kodiak, Mr Haand, Magoo, Disco, Fish Fry, Brown Bag FNGs: Attache, Kombucha
COUNT: 12
WARMUP: 10 count each – SSH, LBAC, Michael Phelps, IW, Willy Mays Hayes, Cherry Pickers, Down dog, Cobra Kai, Merkins THE THANG: Mosey to pick up coupons, then…

Skiing Penance (for YHC only lasting 4 hours on the slopes last weekend):

10 body weight squats
10 wall jumps
10 side-to-side shuffle on coupon
repeat

Pull Day Beatdown

PAX took turns drawing from a deck of cards (that was missing 2’s, 3’s, and 4’s of course) and performed the number of reps of the corresponding exercise, intermingled with some moseying, stairs, and other PT.

Clubs = Curls
Diamonds = Down under pull-ups
Hearts = Hip thrusters with coupon
Spades = Single leg deadlifts

MARY: Nolan Ryans, Aquamans, Freddy Mercurys, Penguin Crunches ANNOUNCEMENTS: ARC this coming weekend
COT: Having started commuting to work again the last few weeks, YHC has restarted his podcast habit, came across Arthur Brooks last week talking about his new book Strength to Strength, about the transition from the strengths of our youth to the strengths we gain as we age. One piece of advice he gave in the podcast was that most people have a tendency to LOVE things, USE people, and WORSHIP themselves…when in reality the way we should behave is to LOVE people, USE things, and WORSHIP something greater than ourselves.

DATE: 2022-02-16
AO: Patriot
Q: Lazlo
PAX: Lucius, Anchor Man, Bone, Shake and Bake, Maj. Payne, Vila, Sunshine, CableGuy, Ice Tea, Wedding Singer, Elvis FNGs: None
COUNT: 12
One of the beautiful things about working out outdoors is bonding with nature. The flora and the fauna. Turns out our field is made of plastic grass and rubber pellets though, and there was no wildlife to be found. So we made our own.

WARMUP: SSH, imperial walkers, hillbillies, Michael Phelps, mountain man poopers, cherry pickers

THE THANG: Mosey to the bleachers to take care of the monthly challenge. We did 50 step ups, then alternating bleacher sections doing a raccoon crawl and lunge walk the length of the stands. Circle back around on the track. 25 step ups. Dips and derkins. Then 25 step ups. Mosey to pick up a coupon and gather on the field.
Part 2: A different version of field of dreams. PAX split into 4 groups, each went to one of four stations in a ~25 yard square. Group 1 is the timer, groups 2-4 do AMRAP exercises
Group 1: 10 blockies
Group 2: OH press
Group 3: Atlas shrugged
Group 4: coupon swings
Murder bunny to the next station and repeat until all groups have done each station.

Round 2:
Group 1: 10 thrusters
Group 2: coupon squat
Group 3: rows
Group 4: curls
Bunny murder between stations

Lightning round: same exercises as round 1, but timer is 5 blockies; rifle carry between stations

MARY: Captain Thor, up to 6, down to 5, stop because the Q noticed it was 6:16

ANNOUNCEMENTS: ARC on Saturday

COT: The Q probably would have stayed in the fart sack this morning if he wasn’t signed up to lead. Embrace the opportunity that F3 gives you to push yourself further than you could possibly do on your own.

DATE: 2022-02-15
AO: Atlantis
Q: Hammerhead
PAX: Infinity, Rogue, Deflator, Bratwurst, True North
FNGs: None
COUNT: 6
WARMUP: SSHs, DQs, MonkeyHumpers, Snow Boarders, Snow Angels
THE THANG: The “Barbara” Johns: 5 rounds with Moseying in between: 20 Dips / 30 Merkins / 40 Box Jumps / 50 Air Squats MARY: None, but not for lack of desire (just time)
ANNOUNCEMENTS: 19 Fe Ruck March in Arlington
COT: for all Marriages. And especially for Deflator’s Dad, may God’s Perpetual Light shine upon him. May his family find strength in one another and in his memories. All is well.