Backblasts

DATE: 2022-02-03
AO: Olympus
Q: Juneau
PAX: Pop Fly, Sheldon, Maj. Payne, Faceplant, Rambler
FNGs: Rolling Stones (new to region, not to F3)
COUNT: 7
WARMUP: Side-straddle hops, Willy Mays hayes, baby arm circles, cherry pickers, and high knees/butt kickers across the field

THE THANG:
a. DORA: partner up and conduct cumulative 100 hand-release merkins (or merkins that are hand-released as I like to say), 200 squats, and 300 LBCs while your partner sprints to the 50 yard line and back.

Recovery jog to the bleachers to conduct dips, incline merkins, and step ups.

Last but not least sprint to the 10 yard line and backwards jog to the end zone, repeat with the 20, 30, 40, and 50 yard lines.

MARY: round robin of 4 Mary exercises

ANNOUNCEMENTS: see above backblasts

COT: Do onto others as they would like to be done unto them. Do not treat others like you want to be treated but how they want to be treated. Practice empathy with others as each person reacts differently as we see in our children everyday.

Welcome to Rolling Stones who previously was with the Charlotte F3 group.

DATE: 2022-02-03
AO: Highlands
Q: Toolbox
PAX: Old Bay, Booking, Trolley, Radar
FNGs: None
COUNT: 5
WARMUP: run, 50 step ups, run
THE THANG: 5×5 pull ups and hand release merkins, 5×5 flutter kicks and big boy sit ups IC, 25 freddy mercurys, 25 heels to heaven, 50 more step ups, 25 box jumps, 50 bench hop overs side to side, run, pain the lines/karaoke, bear crawl/crawl bear suicides to mid field (murder bears?), mosey to opp side for full field suicides, ring of fire squat pulses while PAX does 3 burpees, ring of fire monkey jumpers while PAX does 3 big boy up ups
MARY: static lunge 10, 10 5 and hands to heaven (picture opposite of heels to heaven) x 25. ANNOUNCEMENTS: ARC, check slack channel for dumb crap F3 does!
COT: Speak Lord for your servant is listening. Sometimes we have to give in to whatever is going on in our lives and give your fears, doubts, concerns up to a higher power. It has been very helpful to stop fighting and move confidently into whatever life brings you. It has helped with staying zen and taking your stress off your shoulders and hearts. Be well Brothers!!

last minute 50 yard all out sprint…despite being ground into a pulp, you still have strength to keep going!

DATE: 2022-02-02
AO: Aerie
Q: Rocketman
PAX: Chasqui
FNGs: None
COUNT: 2
WARMUP/CoP

Side Straddle Hop x 12, IC
Michael Phelps
Imperial Walkers x 12

THE THANG

– Run around the field
– 12 x Scapular Push-Ups on Elbows
– 12 x No Money’s
– 12 x Air Squat to Bench
– 12 x Monkey Humpers
– 12 x Glute Bridge
– 12 x Bird Dogs
– 0:30 Plank
– 20yd Bear Crawls
– 20 Step Ups

AMRAP until time is up. Today, the PAX made it through four rounds.

6 MOM

12 reps or so of each:

– Australian Snow Angels
– Dying Cockroach
– Hello Dolly
– Flutter Kick

WORDS OF WISDOM

Neh 2:17 Then I said to them, “You see the bad situation we are in, that Jerusalem is desolate and its gates burned by fire. Come, let us rebuild the wall of Jerusalem so that we will no longer be a reproach.” 18 I told them how the hand of my God had been favorable to me and also about the king’s words which he had spoken to me. Then they said, “Let us arise and build.” So they put their hands to the good work.

What good work is before you this day? Even if it’s something hard, difficult, and slow as building a wall?

DATE: 2022-02-02
AO: Horizon-Ao
Q: Magoo
PAX: Old Bay, 3 mile, Brown Bag, Disco, 2 percent, Faceplant, Poe, Mayberry, Undertow, sticks, Fish Fry, Kodiak, Mr. Hand FNGs: Attaché, Armbar
COUNT: 16
WARMUP: CherryPicker, WMH, DonQuiote, MuleKick
THE THANG: ClimbingGymHighFive/Burpees, WallShoulderTaps/PicnicTableBulgarians, WallWalk/AussiePushups, UphillBearCrawl/SupermanMerkins, ToeTaps/Rollups, BoxJump/MoreRollups MARY: Ring of Fire: coupon pass plank/V-sit
ANNOUNCEMENTS: ARC approaches
COT: Thanks for coming out. I had fun. Hope you did too.

DATE: 2022-02-02
AO: Patriot
Q: citrus
PAX: Elvis, Spokes, Bone, Lazlo, Shake and Bake, Sunshine, CableGuy, My Space, Big Short FNGs: None
COUNT: 10
WARMUP: 11x IW plus 11x hillbillies, 11x cherry pickers plus 11x WMH, 11x arm circles (plus 11x reverse), downward dog, runner’s stretch, coupon mosey to parking lot, 11x SSH (coupon mosey to high school entrance for 50 step-ups for monthly challenge, ✅) plus 11x SSH, coupon mosey back to field.

THE THANG: Split into 4 groups. Stack of cones with exercises at each goal line corner and 50 yard line corner. Do 22 of the exercise when you get there, then carry your coupon however you want to the next station. Continue until you get back to your original station and rest uncomfortably (plank or Al Gore) to pick up the 6. Pull the top cone and repeat with the next exercise. * Station 1 exercises: Merkins, merkins, merkins, merkins, dry docks * Station 2 exercises: Squats, squats, squats, squats, monkey humpers
* Station 3 exercises: Shoulder taps (IC), shoulder taps (IC), shoulder taps (IC), shoulder taps (IC), decline shoulder taps (IC) * Station 4 exercises: Lunges, lunges, lunges, lunges, Bonnie Blairs

MARY: 22x LBCs

ANNOUNCEMENTS: ARC on 2/19; polar plunge now on 2/26.

COT: Accountability to each other helps motivate on the days we really don’t want to post.