Backblasts

DATE: 2021-10-12
AO: Charlestown-Ao
Q: Lazarus
PAX: Rigger, Damien, Banjo (WV)
FNGs: Jumanji, D’Artagnan-WV
COUNT: 6
3.4 MILES of good living. Pushed the pace at the end, going under the miracle 15 min mile pace for almost 1 mile.

DATE: 2021-10-13
AO: Horizon-Ao
Q: sticks
PAX: Disco, Kodiak, Booking, Jag, Brown Bag, Maj. Payne, Magoo FNGs: attache
COUNT: 9
WARMUP: Imperial Walkers, SSH, Cherry Pickers, DW Dog, Cobra Kai THE THANG:
Crossfit Workout Inspiration #1: Angie
110 pull-ups as a group
Following broken into 5 sets
100 push-ups
100 sit-ups
100 squats

Crossfit Workout Inspiration #2: Fran
21-9-5
Thrusters / Kettlebell Swings
MARY:
Flutter Kicks (Major Payne)
Compass (Jag)
Table Saw (Magoo)
ANNOUNCEMENTS:
Chad 1000x, Old Bay grunted through a 26.2 mile ruck!
COT: “Count the day lost at which the setting sun sees at its close no worthy action done” David McCullough, The Pioneers
Take note of your daily worthy actions

DATE: 2021-10-12
AO: Freestate
Q: Horshack
PAX: Deagle, Winston, ShowMe
FNGs: None
COUNT: 4
WARMUP:
SSH x 12 IC
Harry Rockettes x 12 IC
Swing Billies x 12 IC
El Capitans x 12 OYO
Merkins x 12 IC
2 Laps on Blacktops with Karaoke on the sides
Willie Mays Hays x 12 IC
Cherry Pickers x 12 IC
Frankensteins x 12 OYO
Lounge Act x 12 IC
Windmills x 12 IC

THE THANG:
Arm Burners 10x12s:
*Arm Circles x 4 x 12
*Shinooks x 4 x 12
*Overhead Claps x 12
*Michael Phelps x 12

Playground of Pain
2 Rounds rotating between 5 Exercises
x 12 reps IC each:
* Dips (sets the pace in cadence)
* Step Ups
* Decline Merkins
* Australian Pull Ups
* Bonnie Blairs

Bear Crawl Around the perimeter between Rounds

Jacobs Ladder
– at top and bottom of hill, descending # of Squats 12-11-10…3-2-1

MARY: 10 Exercises x 12 Reps:
*X Factors x 12 IC
*Freddie Mercuries x 12 IC
*Dollies x 12 IC
*Flutters x 12 IC
*Rosalitas x 12 IC
*Scissors x 12 IC
*Leg Lifts x 12 IC
*LBCs x 12 IC
*American Hammers x 12 IC
*Reverse Crunches x 12 IC

Stretch-o-rama

ANNOUNCEMENTS:
*F3 Hooky – Rafting the Upper Yough
*The Grunt moved to Sat Nov 6th

COT: Wrap up of the F3 10 Year
*F3 Foundation being re-structured to promote Regional funds for local initiatives that Pax can lead.
*Survey of nearly 1000 Pax indicate that most want the foundation to support family services, organizations that serve veterans, and those that address homelessness.
*Community service events at F3 10 Year weekend included family housing and wrap around services, a diaper bank, and a food bank. Each organization received a nice donation from the F3 Foundation
*F3 leadership acknowledged it has work to do in terms of ensuring F3 is truly open to all men and demonstrating a commitment to diversity and inclusion: racial and ethnicity, gender identity and sexual orientation, and non Christian faiths (or no faiths).

DATE: 2021-10-08
AO: Burg
Q: Ape
PAX: Bail, Tink, Refueler, Ape, Mater
FNGs: Splitter, Farva
COUNT: 7
WARMUP: SSHs, High knees, butt kickers, Run around garage, static stretches

THE THANG:
Stations – 40 secs on | 20 sec rest/switch

– Wake up pass (sit up with throw)
– Big Ball Wall Ball
– American Hammer Pass
– Wrist Roller
– Clap Merkins
– Tuck Jumps
– Ball Slams
– Power SSHs
– Single Leg Stairs

Partner Jog/Sprints x4

Partner Stations – timer is resisted sprints
– Partner Resisted Sprints w/ jog back
– Coupon Grip Carry
– Coupon Single Leg Side Jump Cone Drill
– Single Hand Ring Hang
– Tire Hit

MARY: NA
ANNOUNCEMENTS:
COT:
John 3:30 He must become greater; I must become less.

Let this be a mantra for our lives

DATE: 2021-10-12
AO: Delphi
Q: Lightyear
PAX: K-Pop, Dunder, I-Beam, Obadiah, slider, Rambler
FNGs: None
COUNT: 7
WARMUP: 2 lap mosey w/high knees, butt kickers, side shuffle, high skips, lunge walk, and jog
THE THANG: B.O.M.B.S. Partner workout while one partner rums width of the field the other works towards 50 Burpees, 100 Overhead Claps, 150 Merkins, 200 Big Boy Sit-ups, 250 Squats.
MARY: PAX choice – ABCs, Superman, side plank, Freddie Mercury’s, American Hammer, and Dying Cockroach ANNOUNCEMENTS: Turkey Trot, upcoming F2 cornhole toss.
COT: message shared from 10 year… FNG EH’d and received a name with significant personal meaning. Bottom Line, you never know to impact you might have on me ones day/life… a simple “hello” “how’s it going” or “hey come workout with us” can make all the difference. Iron Sharpens Iron.