Backblasts

DATE: 2021-12-06
AO: Farm
Q: Chile
PAX: Infinity, Matthew – Running Man
FNGs: Cookies (visiting from Chicago area), FNG – renamed Spread Eagle COUNT: 5
WARMUP:
SSH
10 Don Quixote,
10 Cherry Pickers IC,
10 Michael Phelps IC,
15 Little Bitty Arm Circles IC, with leg raise
10 Mountain Climbers IC,
Willie Mays Hayes
THE THANG:
50 Squats
5 Burpees
40 Crunches
5 Merkins
30 Lunges (alternating legs)
5 Burpees
20 Coupon Swings
5 Merkins
10 meter Bear Crawl
5 Burpees
10 meter Bear Crawl (back)
20 Coupon Swings
5 Merkins
30 Lunges
5 Burpees
40 Crunches
5 Merkins
50 Squats

20 Dips
20 Derkins
20 incline merkins (feet on bench)

MARY:
Dirty Dog – 10 each leg
Australian snow angels IC
Superman – 15 ups
Penguin Crunches
10 never cross dolly IC
ANNOUNCEMENTS:
COT:
Christmas is a time for remembering the Son of God and renewing our determination to take upon us his name. It is a time to reassess our lives and examine our thoughts, feelings and actions. Let this be a time of remembrance, of gratitude and a time of forgiveness. Let it be a time to ponder the Atonement of Jesus Christ and its meaning for each of us personally. Let it especially be a time of renewal and recommitment to live by the word of God and to obey his commandments. By doing this, we honor him far more than we ever could with lights, gifts or parties. – Dieter F. Uchtdorf

DATE: 2021-12-10
AO: Patriot
Q: CableGuy
PAX: Lazlo, Big Short, 2 percent, Bone, Booking, Sunshine, Shake and Bake, Maguire, Spokes, Flipper, citrus, Ice Tea FNGs: None
COUNT: 13
WARMUP: SSH, Arm Circles, Cherry Pickers, WM Hayes, Child’s Pose, Fellowship Lap THE THANG: Pax split into two teams for four rounds of:
50 Copperhead Squats IC
40 WWI Situps
30 Merkins
20 Bonnie Blair’s SC
10 Kraken Burpees
400M run
MARY: The Robin Ventura was born conceptually – it just needs an actual exercise movement that might or might not involve being punched. Otherwise we did LBC, Toy Soldier, Flutter Kicks, Nolan Ryans. ANNOUNCEMENTS: Bowling HH next Thursday 12/16
COT: YHC likes this workout format because PAX take turns counting and encouraging one another through it. Get down in the dirt with someone who needs it – meet them where they are and help them.

DATE: 2021-12-10
AO: Horizon-Ao
Q: Kodiak
PAX: sticks, 3 mile, Disco, Magoo, Old Bay, Jag, Yardbird
FNGs: attache
COUNT: 9
WARMUP: Imperial Walker, CP, WMH, Don Quixote, Michael Phelps
THE THANG: Inspired by a workout at Gravelly Point during the February 2021 Ruck, Pax picked up a coupon and gathered on the endline of the soccer field. Pax performed 20 (unless noted) of the following exercises carrying coupons from endline to endline (with some bear crawls and murder bunnies mixed in) in between: KB Swing; Squat; bent over row; big boy situps; shoulder press; curls; burpies (10); durkin; thruster; ski jump. It was so much fun the first time, we did it again, MARY: flutter kicks, bird dogs & LBCs
ANNOUNCEMENTS: Bowling next Thursday
COT: The holiday season can be a busy time; take time to slow down and appreciate time with loved ones

DATE: 2021-12-10
AO: Sparta
Q: Pop Fly
PAX: Nano, Lightyear, Monk, Rambler, Ashe, Obadiah
FNGs: None
COUNT: 7
WARMUP: We ran a lap
THE THANG: 4 Rounds of 4 Corners for LAP (Legs, Abs, Pecks): Round 1:
Corner 1: 10x Burpees – Lunge Walk to Corner 2
Corner 2: 15 Squats – Bear Crawl to Corner 3
Corner 3: 20 BBS – Backwards run to Corner 4
Corner 4: 25 Carolina Dry Docks – Broad Jump to Corner 1
–> 35 Calf Raises
Round 2:
Corner 1: 10x Burpees – Lunge Walk to Corner 2
Corner 2: 20 Squats – Bear Crawl to Corner 3
Corner 3: 25 Dying Coach Roaches – Backwards run to Corner 4 Corner 4: 30 Merkins – Broad Jump to Corner 1
–> 45 Calf Raises
Round 3:
Corner 1: 10x Burpees – Lunge Walk to Corner 2
Corner 2: 30 Bulgarian Split Squats – Bear Crawl to Corner 3 Corner 3: 35 LBCs – Backwards run to Corner 4
Corner 4: 35 HR Merkins – Broad Jump to Corner 1
–> 55 Calf Raises
MARY: 30 Single Leg Resistance Crunches
ANNOUNCEMENTS: 16 Dec 2F event. 18 Dec 3F event
COT: Continue to find purpose. Small wins are still wins and can help define purpose

DATE: 2021-12-10
AO: Atlantis
Q: Infinity
PAX: Rogue, Bratwurst
FNGs: Crate Drop and Hobbes
COUNT: 5
WarmUp: Air Squats, Don Quixotes, Cherry Pickers, Michael Phelps, and SSHs.

The Thang:
Kickboxing and Full-Body HIIT in AB, AB format, 10 reps each: 2xKnee, 2xJab-Cross (right side)
Burpees
2xKnee, 2xJab-Cross (left side)
Burpees

Short mosey

3xUpper-Cut, 2xJab-Cross (right side)
Mountain Climbers, IC
3xUpper-Cut, 2xJab-Cross (left side)
Mountain Climbers, IC

L+R Hook, R Upper-Cut, 2xKnee (right side)
Bonnie Blairs
R+L Hook, L Upper-Cut, 2xKnee (left side)
Bonnie Blairs

2xDuck, 2xJab, 2xUpper-Cut (right side)
Star Jumps
2xDuck, 2xJab, 2xUpper-Cut (left side)
Star Jumps

2xJab-Cross-Knee (right side)
Peter Parker Push-Ups
2xJab-Cross-Knee (left side)
Peter Parker Push-Ups

2xJab, 2xUpper-Cut, Knee, Kick (right side)
CDDs
2xJab, 2xUpper-Cut, Knee, Kick (left side)
CDDs

20 Roundhouse Kicks (alt right and left)
10 Squat Kicks, IC

Short mosey

Dips
Merkins
Downdog Crunches

Short mosey

Mary: Australian Snow Angels, Sweat Angels, sit ups w/punch at top, Nolan Ryans, Flutter Kicks, and Side Crunches.

Observations: This workout challenged balance, flexibility, and coordination, which are not only important for F3 workouts, but also will help us through life. Proper balance, flexibility, and coordination allow us to have the functional fitness necessary to use our strength in daily situations without injury.

CoT: “Everyone must choose one of two pains: The pain of discipline or the pain of regret.” – Jim Rohn