Backblasts

DATE: 2021-12-02
AO: Freestate
Q: Deagle
PAX: Horshack, Winston, CashOnly, ShowMe
FNGs: Lefty
COUNT: 6
WARMUP:
SSH, Swingbillies, Carolina Dry Docks, Side Skating, Monkey Humpers, 2 laps around the blacktop, HK/AK on the sides, El Capitan, Cherry Pickers, Shoulder Taps, Windmills, Pickle Pointers

THE THANG:
10 minutes of EMOM with coupons
• Curls x10
• Forward Lounges x10
• Yoke walk (1/3 circle)
Coupon-a-side on the blacktop
Second round of 10 minutes:
• Pullups x10
• Coupon Squats x10
• Step Ups x10

MARY:
Reverse Crunches, Freddie Mercury, Outlaws, Little Mermaid, Pickle Pumpers, Scissors + Flutters

ANNOUNCEMENTS:
Upcoming Saturday we’ll be cleaning up FreeState road!!

COT:

DATE: 2021-12-03
AO: Atlantis
Q: Rogue
PAX: Infinity, Bratwurst, Rogue
FNGs: Bulldog, Newton
COUNT: 5
WARMUP: SSH, Don Quixote, Merkin, SSH, Cherry Pickers
THE THANG: (1) Mosey to the Dock for Twelve Count Iron Mans and Bear Crawl; (2) Mosey to the big star for Merkins, Big Boys, and Spider-Man Squats; (3) Mosey to Stadium for Jacob’s Ladder 7-0 Burpee-Squats MARY: Al Gore
ANNOUNCEMENTS: Welcome FNGs Bulldog and Newton
COT: When you’ve hit your breaking point, press on, breakthrough is on the other side.

DATE: 2021-11-30
AO: General
Q: Traveler
PAX: Lazlo, Toolbox, 2 percent, Jenner
FNGs: None
COUNT: 5
WARMUP:
SSH, Hill Billies, LBAC. Mosey around the school, stopping for BWS, Dips, and 8-count body builders (poorly counted by YHC). Arlington County put a higher fence up around the track, so the PAX got creative to enter the field.

THE THANG:
Countdown workout: Burpees, jump squats, bicycles. Complete the prescribed count of all 3 workouts. Then sprint to the 40 and backpedal back. Start at 15 reps of each, then 14, all the way down to 1.
The first PAX to reach 10 gives a holler and everyone else stops. 30 yard bear crawl, bunny hop back. Resume the countdown, with everyone starting fresh at 10.
The first PAX to reach 5 gives a holler and everyone else stops. PAX group up for a Ring of Fire with merkins (5 each). Resume the countdown, with everyone starting fresh at 5. Continue until 1.

MARY:
Snow Angels, Flutter Kicks, and some weird merkin crossover to opposite ankle thing (welcome back Toolbox)

ANNOUNCEMENTS:
Give to the F3 Foundation! Welcome back Toolbox!

COT:
As we start the Advent season, let’s remember the example of St. Joseph, a model of humility, obedience, and leadership. He wasn’t flashy, but did what was asked of him, and did it well. YHC read a Prayer of St. Joseph to the PAX and encouraged them to maintain the same spirit of tackling our responsibilities with humility.

DATE: 2021-12-02
AO: Olympus
Q: Hightower
PAX: Pop Fly, Joint Chief, Rambler, Zeus, Sheldon, Glee, Obadiah, Heatstroke (MeCa Region), Hightower FNGs: None
COUNT: 9
WARMUP:
General warmup and stretching

THE THANG:
9 stations:
Shuttle run and timer station
Pull pallet with cinderblock
Reverse med ball toss
Bear crawl
Burpees
Med ball slams
Battle rope pull loaded pallet
Walk lunges
After round 1 complete, Burpee Bobby to tennis courts. Active recovery for high knee step ups. Then continue burpee Bobby to Olympus stairs. Active recovery for (2) round of 20 calf raises on steps Then repeat 9 stations for round 2

MARY:
Fellowship jog to far side of parking lot to circle up for 3 rounds of core.

ANNOUNCEMENTS:
Prayers for Rambler’s mother in-law and Heat Stokes parents, especially his dad. Both struggling and both need prayers. 2F bowling 12/16
3F Wreathes across America 12/18

COT:
Pray for our PAX to have the strength to continue to be leaders for our families and our communities that need us.

DATE: 2021-12-02
AO: Highlands
Q: Old Bay
PAX: Radar, Toolbox, Booking, Jag, 2 percent
FNGs: None
COUNT: 6
WARM UP: –

Michael Phelps
Moroccan Night Club
Squat Seal Claps
Side Straddle Hop
Downward Dog – Cobra
Willie Mays Hays
Cherry Pickers

squeeze more muscle-making out of each rep’s three phases—positive, static, and negative—by doing them in slow motion – each exercise phase will have a cadence

Example – Merkin – Down 1,2,3 – stay in the down position 4,5,6, up slow 7,8,9

The Thang:
Plank Walkouts
Coupon Lunge
Coupon Two Handed Row
Merkin
Coupon Squat
Coupon Military Press

Jog to parking garage

London Bridge
Peoples Chair – add seal claps, kung fu
Wall Dirkins
Dips
Bodyweight Squats

Jog to field

Aussie Pull ups
JLos

Mary:

100 LBCs
Plank Jacks

Count-o-name-o-rama

COT
Slow motion – understand the necessity of slowing down and not going full speed all the time. Slow can be more productive than unfocused, frantic activity

We grow by failing – lifting weights very slowly to maximize muscle fatigue, the goal being muscle failure. As we quip, ‘Failure is success.’ Muscle failure is the key to stimulating muscle growth

Failing in life is how you learn and grown, without any setbacks, there can be no come back