Backblasts

DATE: 2021-09-27
AO: Patriot
Q: Big Short
PAX: 2 percent, CableGuy, Lazlo, Lucius, My Space, Obadiah, Shake and Bake, Spokes, Undertow, Wedding Singer FNGs: Ice Tea
COUNT: 12
WARMUP: Started with the standard warm up of side straddle hops, etc. Then, ran 100 yards, stopping every 10 yards to do 2 merkans and 2 body weight squats (alternating). On the return run, we stopped every 10 yards for 5 merkans and 5 burpees (alternating).
THE THANG: PAX started on the goal line for rounds of exercises involving the coupon.

After each round, the PAX rifle carried the coupon for 10 yards. The exercises were cumulative; we did one 10-count exercise the first round, and 12 10-count exercises in the 12th and final round. The PAX began at one end of the football field and ended up on the other end.

The first round was curls with the coupon.

The 12th round was curls (2 sets), dips, shoulder press, jump overs, leg lifts, atlas shrugs, magellans, squats, mercans (2 sets), and kettlebell swings; all using the coupon.

The PAX returned to the start point on the far side of the field by alternating murder bunnies (10 yards) and carrying the coupon (20 yards).

MARY: nope – we ran short of time
ANNOUNCEMENTS: none
COT: thanks for coming !

DATE: 2021-09-23
AO: Olympus
Q: Hightower
PAX: Ashe, swish, Monk, Switch, Rambler, Jenner, Popeyes, Zeus, Nano, Traveler, Joint Chief FNGs: None
COUNT: 12
WARMUP:
Run back under canopy due to thunder & lightning
Yes warm ups done

THE THANG:
Set group into 4 groups of 3 for station work
HT ran first 2 rounds
Nano ram second 2 rounds
Rambler ran last 2 rounds

MARY:
Jenner ran 4 stations of Mary

ANNOUNCEMENTS:
Turkey Trot
IPC Wk 3, Friday at Sparta

COT:
Be prepared for change! Original plan was to take on IPC Wk3, had to adapt and adjust due to thunder and lightning. Yet we still got an excellent beatdown.

DATE: 2021-09-27
AO: Farm
Q: Infinity
PAX: Chile
FNGs: None
COUNT: 2
WarmUp: Air Squats, Don Quixotes, Willy Mays Hayes, and Michael Phelps

The Thang: MaryAnne’s Mayhem (DORA-style)
Split into teams for DORA-like relay. One team member runs 25m and completes 3 burpees. The other team member does as many reps of the following exercises as possible until the other team member returns, then they switch roles. 200 curls
175 squats
150 Overhead Press
125 Kettlebell Swings
100 Merkins
75 Thrusters (we made it this far)
(50 Bonnie Blairs (right leg-left leg = 1 rep))
(25 Blockees)

Observations: It started out easy, then progressively got harder. We got through the thrusters before running out of time. We were also exhausted!

Announcements: Adopt-a-Road clean-up this Saturday, 10/2, at 7:30am.

CoT:
Rule 4: Compare Yourself to Who You Were Yesterday, Not Who Someone Else is Today
No matter how good you are at something, or how you rank your accomplishments,there is someone out there who makes you look incompetent.
You might object: I should be winning at everything! But winning at everything might only mean that you’re not doing anything new or difficult. You might be winning but you’re not growing, and growing might be the most important form of winning.
Happiness is to be found in the journey uphill, and not in the fleeting sense of satisfaction awaiting at the next peak.

DATE: 2021-09-27
AO: Loco
Q: Hoff
PAX: Ronaldo, Anchorman, Chris Urban, Bobcat, Leonidas, Shute, Sculls, Fuji, Inglewood, Brisket, Dial-tone, Stiches, Cadaver, Madonna, Gilligan FNGs: FNG-Waterboy, FNG-Halfpipe
COUNT: 18
WARMUP: Side Straddle Hoffs x16 IC, Michael Phelps x16 IC, Cherry pickers x16 IC, Downward dog with calf stretches, Cobra Kai.
THE THANG: Four Corners in the Bulldog Parking Lot, Four Circuits, Forty-Eight Reps of each exercise with a partner and partners could help each other get to 48 combined reps, where some were a total of 48 in-cadence (IC). Mosey or sprint between corners 1-2 and 3-4; and side shuffle between corners 2-3 and 4-1. Forty Minutes of AM-Rounds-AP, so PAX started back at round 1 when they finished all four rounds. Corner 1 (Arms) – Merkins, Dips on Curb, Carolina Dry Docks, Shoulder Taps IC. Corner 2 (Cardio) – High Knees IC , Plank Jacks IC, Mountain Climbers IC, Burpees. Corner 3 (Legs) – Sumo Squats, Calf Raises, Backward Lunge IC, Monkey Humper. Corner 4 (MARY) – American Hammers IC, Freddie Mercury IC, Flutter Kicks IC, WWII Sit Ups. MARY: Included within The Thang
ANNOUNCEMENTS: Year one anniversary events being planned for the end of October.
COT: Events like birthdays and anniversaries can be a great time to pause and reflect. As I reflected on the last year, a year that has included many challenges for all of us, F3 has been one of the bright spots for the last 11 months. My hope is that F3 has been a blessing to those who are coming, and my encouragement is to invite your friends and neighbors to get out and join us in the gloom as we approach the one-year anniversary.

DATE: 2021-09-21
AO: Atlantis
Q: Deflator
PAX: Infinity, Bratwurst, Rogue, Jonathan E. Crittenden, True North FNGs: None
COUNT: 6
Warm up: SSH w/turn, Through the Tunnels, LBACs to Chinooks.

The Thang:
Mosey to the Concrete Benches

Using the concrete benches, perform a pyramid of exercises as follows: 5-7-9-11-9-7-5 reps of the following:
Dips
Derkins
Erkins
Burpee Step-ups

Mosey to the pier

DORA: one partner runs from one end of the pier to the other while trading off with the other partner to complete the following exercises, cumulative total reps: 50 diamond burpees
75 stacking merkins
100-150 palm squats

Mosey back to the starting point

Mary: Bird Dog holds, Rope Climbers, and LBCs.