Backblasts

DATE: 2022-12-15
AO: Freestate
Q: Deagle
PAX: Winston, Horshack, Butter
FNGs: FIFA
COUNT: 5
WARMUP:
• SSH x 10 IC
• Imperial Walkers x 15 IC
• Monkey Hampers x15 IC
• Hairy Rockets x15 IC
• Carolina Dry Docks x 15 IC
• Chinooks x10 IC
• Michael Phelps x10 IC
• SSH x15 IC
• Cherry Pickers x 20 IC
• Alternating Lounges x 10 IC
• Windmills x 15 IC

THE THANG:
8 candles for Hanukkah:
8 Exercises 1 through 8 reps each
• Burpee
• Squat
• Flutter
• Mountain Climber
• Diamond Merkin
• Reverse Crunches
• Bonnie Blair
• Hand Release Merkin

MARY:
• X Factor x15 IC
• Dying Cockroach x 15 IC
• V-Ups
• Plank-o-rama with shoulder taps
• Heel Touches x15 IC
• Push Through x15 IC

ANNOUNCEMENTS:
F2 – meeting today at 6:30 at Bowlers Bethesda for Bowling and drinks
GrowRuck 35 are now posted on the capital region website https://f3thecapital.com/gte35/

COT:

DATE: 2022-12-14
AO: Aerie
Q: Chasqui
PAX: Yellow Jacket, Lonestar, Brass Monkey
FNGs: None
COUNT: 4
Warm up:
Run to lifetime
Michael Phelps
Side straddle hops
Cherry pickers
Hill Billies
Run back to start

The Thang
—w/coupon—
round 1
curls x20
rows L/R x15 each
big boy sit-ups x15
merkin with shoulder taps

run 1 soccer loop: narrow jog, long sprint

round 2
squat x15
American hammers x15
flutter kicks x15
squat overhead press x15

run 1 soccer loop: narrow jog, long sprint

round 3
High plank w/coupon slide L/R x15
curls x20
rifle carry to the 50 yd
suit case carry back
big boy sit-ups x10

run 1 soccer loop: narrow jog, long sprint

round 4
Pax mix

Cool down:
PAX mix stretches

Announcements:
Dec. 31 Old Rag hike HC

DATE: 2022-12-07
AO: Aerie
Q: Chasqui
PAX: Lonestar, Yellow Jacket
FNGs: None
COUNT: 3
WARMUP/THE THANG: Field Trip jog loops
Start field trip run…
Stop at corner of Mama Mia building for drills:
Merkins, side straddle hops,squats, high planks w/shoulder taps
Run past Tin Cannon and loop back to start for more drills: merkins, L/R lunges, big boy sit-ups, high knees. Run to lifetime for more drills
Run back to start for more drills
MARY: PAX mix

DATE: 2022-11-23
AO: Aerie
Q: Chasqui
PAX: Stewie, Passport, Lonestar
FNGs: None
COUNT: 4
WARMUP:
1 loop run
Side Straddle hops
Michael Phelps
Cherry Pickers
Wind mills
small to big circles

The thang; World Cup
Jog/running drills:
with left/ right hand ground touches
slide back
2 person sit-ups with soccer ball
Merkin with ball
run: zig zag across – jog backwards
Leg over ball Left to right
American hammer
Run: high knees/butt kickers across field
passing drills
3v1 drills
penalty kicks

DATE: 2022-12-14
AO: Patriot
Q: CableGuy
PAX: Lazlo, Roadkill, Grape Ape, Shake ‘N’ Bake, Maguire, My Space, Sunshine, Legacy, Passport, Boiler, Wedding Singer, bogey, citrus, Wallace, Flipper, Anchor Man, Big Short, Elvis FNGs: Hallmark
COUNT: 20
WARMUP: SSH, Imperial Walker, Cherry Picker, WM Hayes, Fellowship Lap
THE THANG: Pax split into two teams to complete the following, meanwhile doing three burpees EMOM throughout. First PAX to finish a given exercise meant the whole team could move on to the next one. Exercises were: 50 Hand Release Merkins
100 Heels To Heaven
150 Body Weight Squats
200 Big Boy Situps
250 Lunge Steps (SC)
Pax then moseyed to the basketball court for 10 Alternating Shoulder Taps + 10 Mountain Climbers, in cadence, x five rounds before moseying back to the field for Mary. MARY: LBC, Toy Soldier, American Hammer, Freddie Mercury
ANNOUNCEMENTS: None
COT: How do you feel? Bad but good? Good. This is the first really cold morning of the season and look at us, 20 strong. Keep coming out and giving the guy across from you a reason to come out this winter, particularly as the holiday break starts and you need this for mental health and to offset the calories. Aye!