Backblasts

DATE: 2023-02-09
AO: Freestate
Q: FIFA
PAX: Horshack, Deagle, Dungeon Master (Amon), Cannoli, Winston, Butter, CashOnly FNGs: None
COUNT: 8
WARMUP:
15 SSH IC
10 Windmill IC
10 Cherry Pickers IC
10 merkins IC
10 Mountain Climbers IC
6 Wille Mays Hays IC

THE THANG:
Coupon on one end of blacktop, line up at other end. All PAX bear crawl to other side and begin the rounds below. After the first bear crawl/exercise the first PAX in line is “Goldilocks” and gets to “stroll” (walk) back to the other side of the blacktop instead of Bear Crawl. Moving down the line after each bear crawl the next PAX in line gets to be Goldilocks.

Round 1 Papa Bear (tough)
Bear crawl to coupon, 20 single squats with coupon IC
Bear crawl back, 20 single merkins IC (1st PAX is Goldilocks) Bear crawl to coupon, 20 single cleans with coupon IC (2nd PAX is Goldilocks)
Bear crawl back, 20 3-count flutters IC (3nd PAX is Goldilocks… you get the idea. Start over at the end) Bear crawl to coupon, 20 single coupon high pulls IC
2 bear strolls though the forest (mosey jog the blacktop)

Round 2 Mama bear (medium)
Bear crawl to coupon, 10 single squats with coupon IC
Bear crawl back, 10 single merkins IC
Bear crawl to coupon, 10 single cleans with coupon IC
Bear crawl back, 10 3-count flutters IC
Bear crawl to coupon, 10 single coupon high pulls IC
2 bear strolls through the forest (mosey jog the blacktop)

Round 3 Baby bear (easy)
Bear crawl to coupon, 5 single squats with coupon IC
Bear crawl back, 5 single merkins IC
Bear crawl to coupon, 5 single cleans with coupon IC
Bear crawl back, 5 3-count flutters IC
Bear crawl to coupon, 5 single coupon high pulls IC
2 bear strolls through the forest (mosey jog the blacktop)

MARY:
15 hello dollys
15 reverse crunches
15 box cutters
15 outlaws
Plank o rama

ANNOUNCEMENTS:
Buy SB squares
RSVP to Horshack SB party
8 mile ruck this Saturday

COT:
February is Black History Month. My kids have been coming home from school talking about the importance of MLK. In honor of the great Dr. King and todays beatdown I have a quote: “I have decided to stick with love. Hate is too great a burden to bear.” Be kind to one another.

DATE: 2023-02-08
AO: Farm
Q: Matthew – Running Man
PAX: Infinity
FNGs: None
COUNT: 2
WARMUP
SSH
Beet pickers
Don quixotes
Arm circles
Mosey around the soccer fields

THE THANG
Sprint to end of the field
Commandos
Bear crawl 1/4 of field
Plank jacks
Crawl bear 1/2 of field
5 10-count burpees
Lunge walks 3/4 of field
Star jumps
High knees to beginning
Repeat

MARY
Tick tock sit ups
Flutter kicks
Supermans
4 count LBCs

COT
“The line between good and evil is permeable and almost anyone can be induced to cross it when pressured by situational forces.” – Phillip Zimbardo

DATE: 2023-02-09
AO: Olympus
Q: Wham-O
PAX: Ashe, Juneau, Nano, Obadiah, Rambler, Rollingstone, Wham-O FNGs: None
COUNT: 7
WARMUP: side straddle hop, imperial walkers, lbc, plank, merkin

THE THANG:

Wham-O:
– 21’s = In unison PAX does 2-count side straddle hop and counts reps 1-5 out loud. Reps 6-21 are all mental and everyone must stop together at 21. If anyone stops early or goes over Q has PAX perform penalty workout of Q’s choice. (2 penalties earned = 1. bear crawl to 50 yard & sprint home, 2. Lunge walk to 50 yard with burpee every 10 & sprint home). – 1/2 mile of Ricky Bobby
– 7 man Ricky Bobby Merkin line

Rambler:
– 5 yard race bag partner toss with 1 person rotating every 20 yards through the cinder block of pain (rotating penalties)
– four rounds of weighted stadium stairs with reps of Burpee, jump, squat, squat after each. – 5 yard race bag toss sequence back across the field to finish out.

MARY: 60 second plank

ANNOUNCEMENTS: road clean up on Presidents’ Day!

COT: aversive meditation, when navigating daily life, specifically, when in positions of serving or nonprofit. “Be wise as a snake, and as innocent as a dove.“
Use wisdom to navigate the intentions of others, but be mindful yourself to not take advantage of someone else.

DATE: 2023-02-09
AO: Highlands
Q: Armstrong
PAX: Hard Knox, Jag, Toolbox, XL
FNGs: French Press
COUNT: 6
WARMUP: motivators and grass grabbers
THE THANG:
mosey to long bridge park

At the stairs
Every step – 1 min
Sprint – 1 min
Right foot – 1 min
Left foot – 1 min
Bunny hops – 1 min
Leap frogs – 1 min

Piggy backs 2 mins
Wheel barrows 2 mins
Crawl Bears 2 mins

Mosey back to highlands

MARY: plank with modification, dead bugs
ANNOUNCEMENTS:
COT: Think back to when you didn’t have F3 and what a positive impact it has had on your life. Appreciate what you have and make sure to give it away.

DATE: 2023-02-08
AO: Patriot
Q: bogey
PAX: CableGuy, Anchor Man, Big Short, Boiler, citrus, Grape Ape, Ice Tea, Legacy, Shake ‘N’ Bake FNGs: Spuds
COUNT: 11
WARMUP: SSH, LBACs, hillbillies, IWs, cherry pickers, WMH, down dog, cobra Kai

THE THANG:
Shoulder carry coupon to amphitheater
AMPHITHEATER
Round 1 – 10x step ups IC, 15x overhead press, 15x curls
Run 1 lap
Round 2 – 10x step ups IC, 20x derkins, 20x curls
Run 1 lap
Round 3 – 10x step ups, 25x dips, 25x curls
Farmer carry coupon to basketball court
BASKETBALL COURT
10x squats
30x Curls
10x squats
40x IC Shoulder taps
10x squats
50x IC flutter kicks with coupon hold
10x squats
Rifle carry coupon back to field
THE FIELD
Line up on goal line
5x burpees
Run backwards 100yd to opposite goal line
5x burpees
Run back to goal line
10x IC blockees/man makers
Karaoke to 50 facing home stand
Karaoke back to goal line facing home stand
BAT WINGS (keeping arms up until Recover)
20x IC LBACs forward
1x 10-ct
20x IC LBACs reverse
1x 10-ct
20x IC seal claps
2x 10-ct
20x IC overhead claps
2x 10-ct
Recover

MARY: donkey kicks 15x each L/R, fire hydrants 15x each L/R, Nolan Ryans 20x each L/R

ANNOUNCEMENTS: backpacking in April, Super Bowl Squares, GrowRuck

COT: YHC shared a personal family story about one of his 2.0s who is struggling and about to embark on a new phase in the long and difficult journey to wellness. The 2.0 will be facing challenges and discomfort in a broader effort to heal and hone skills needed for a bright and successful future. YHC sees F3 presenting opportunities for challenges and discomfort and is committing to experiencing more of each in order to grow and move forward himself. Thank you to my F3 brothers for their support.