Backblasts

DATE: 2022-02-11
AO: Sparta
Q: Zeus
PAX: K-Pop, Pop Fly, Hightower, Rambler, Gadget, Roddick, Zeus FNGs: None
COUNT: 7
WARMUP: SSH, Michael Phelps, Arm Circles, Kobra Khai,
THE THANG:
6 STATIONS w/coupons
MAN MAKERS
COUPON SWINGS
BOB & WEAVE
COUPON CURLS
COUPON FORWARD LUNGE
OVERHEAD PRESSES
The timer completes a modified Marine inspired fitness course: Four light sticks spread apart on field.
1st- Forward lunge 20 yards while rifle carrying a 35 pound dumbbell to a bench where you will drop off the dumbbell and execute 15 step ups. 2nd bear crawl to mid field to the next light stick. 3rd sprint 20 yards to next light stick and do 20 Merkins. 4th run back to dumbbell and walk one arm holding dumbbell over your head to starting point light stick.

MARY: Ab exercises
ANNOUNCEMENTS: The Arch Saturday February 19th. 2nd F Hightower’s birthday get together February 23rd. Hightower’s Burden Q February 26th COT: Words from Muhammad Ali “FOR WHAT IS A MAN? A MAN IS HIS HEART”

DATE: 2022-02-12
AO: Freestate
Q: Winston
PAX: Deagle, Horshack, ShowMe, CashOnly, Butter
FNGs: DungeonMaster, Cannoli, Novacaine, Sherlock
COUNT: 10
WARMUP:
SSH, Imperial Walker, El-Capitan, Arm Circles, Sit Through, Cherry Pickers, Low Slow Alternating Lounges

THE THANG:
5k run, every 2 minutes 10 Merkins + 10 Squats

MARY:
BBS, Dying Crab-roach, plank-o-rama, Krav-Maga puches situps, Flutters with Reverse Cruhches

ANNOUNCEMENTS:
Q School

COT:

DATE: 2022-02-10
AO: Freestate
Q: Deagle
PAX: Horshack, Winston, Butter, ShowMe, CashOnly
FNGs: Lefty, DungeonMaster, Cannoli
COUNT: 9
WARMUP:
SSH, Imperial Walker, Mountain Climber, Shoulder Taps, The Chinoock, Michael Phelps, 2 laps around the blacktop, karaoke on the sides, Cherry Pickers, Frankenstein, Windmills

THE THANG:
9 poker cards (Face), each member starts working out, while the others are running one lap (Supervisor-style), and then joining the Supervisor, who Qs for 25 reps IC. Everyone gets to Q
One recovery lap in between

MARY:
6 Cards, each of the non-Q members Qs one exercise, IC

ANNOUNCEMENTS:

COT:

DATE: 2022-02-09
AO: Aerie
Q: Chasqui
PAX: Rocketman
FNGs: None
COUNT: 2
WARMUP:
Michael Phelps, Lunges, side straddle hops, squats

THE THANG:

20 minutes of upper rx and core exercises with coupon

20 minutes of rucking loops

ANNOUNCEMENTS: Train train train ruck ruck ruck !

DATE: 2022-02-11
AO: Patriot
Q: Maj. Payne
PAX: Poe, Anchor Man, Big Short, Bone, Booking, CableGuy, citrus, Elvis, Fish Fry, Flipper, Ice Tea, Jenner, Lazlo, Lucius, My Space, SubPrime, Sunshine FNGs: None
COUNT: 18
WARMUP: SSH, IW, WMH, Cherry Picker, LBAC (front and rear), Merkins
THE THANG: 2.5 mile jaunt. Pick up coupons when encountered (there were 10). Dips, Step-ups, SSH, Merkins, Pull-ups, SSH, three-jump traveling burpees, and mountain climbers along the way. MARY: THE flutter kick
ANNOUNCEMENTS: ARC, 2/19. GTE 26, Mar 25-27.
COT: F3TheCapital is special – an act of God. We’ve come a long way. Now it’s time to really focus on the mission, which is to plant, serve and grow small workout groups for men to invigorate male community leadership. Let’s now focus on how we can truly lead in our community.