Backblasts

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3 Round Knockout

DATE: 2021-08-25
AO: Compound
Q: Booking
PAX: Nano, Zeus, Roddick, Hightower, 2 percent, Obadiah, Yard Sale, Stallion, Switch, Popeyes, Rambler, swish FNGs: None
COUNT: 13
WARMUP: SSH, Windmills, Cherry pickers, Imperial Walkers, Arm Circles, Downward dog/ Cobra Kai
THE THANG: Mosey around the field, PAX partnered up. One partner ran sideline to sideline while the other partner did the below and then they switched to get to a cumulative count as follows: (hold plank until everyone done with each round)

Round one:
100 Merkins
200 Body weight squats

Round 2:
100 Big Boy Sit ups
200 Front/ Back hops (2 count)

Round 3:
50 Burpees
100 Forward lunges

Co Q (Hightower) led the PAX to the hill where each PAX ran up and down the hill while the others did squats. This was done twice. MARY: Flutter Kicks, Ring of Fire (planks)
ANNOUNCEMENTS: 9/11 stair climb coming up, see Slack for information on 9/11 climb T shirt COT: Prayers for the group, our families and those in harms’ way in Afghanistan

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Catch me if you can. For a mile!

DATE: 2021-08-25
AO: Patriot
Q: Maj. Payne
PAX: Lucius, CableGuy, My Space, Fish Fry, Bone, Sunshine, Big Short, Maj. Payne, Chubbs, Wedding Singer FNGs: DRPAX Porkchop (West Palm Beach)
COUNT: 11
11 PAX posted in the Patriot gloom this A.M. to experience some pain and share in the misery together. Some laughed, some cried, and some pushed new limits. It was about the Catch Me if You Can Mile, which had little to do with a specific distance and more to do with pushing through the pain. The following is an approximate account of what happened.

WARMUP: SSH, IW, Copperhead Squats, Cherry pickers, Merkins

THE THANG: Partnered up for a Catch Me If You Can mile
Lap 1
Partner 1 does 5 burpees while Partner 2 runs backwards – Partner 1 sprints to catch Partner 2 and switch. Keep swapping until one lap complete. Lap 2
6 WWII
Lap 3
8 jump squat
Lap 4
10 merkins
Switched up for one CMIYC lap with the bear crawl!
Partner 1 did 20 squats while Partner 2 bear crawled. Sprint and switch.
Once that was complete, 80 yd sprint, then 100 yd sprint. Then 10 yd bear crawl / 90 yd sprint. Finally 20 yd lunge walk / 80 yd sprint.

MARY: 10 x American Hammer, 10 x Freddie Mercury, 25 x LBCs, 25 x Flutter kicks.

ANNOUNCEMENTS: 9-11 stair climb coming. Order shirts!

COT: Pain is a gift. It alerts us to our friction points. The places of weakness or frailty. Pain guards us from permanent damage. Pain is a part of the spectrum granted to us by our creator. We in the F3Nation choose to suffer together and not alone.

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Primate Pump

DATE: 2021-08-25
AO: Burg
Q: Ape
PAX: Mater, Tink, Sparkler, Bail, Flame
FNGs: None
COUNT: 6
WARMUP: Side straddle hops, Micheal Phelps, Arm Circles, Calf Stretch, Cobra Kai, 4 to the Floor

THE THANG:

Mozy

Part 1: Compound Lifts
Do each station once for one minute. 15 sec between stations – Battle Rope (Dealers Choice on how to use it)
– Coupon Prayer Press
– TRX Body Row
– Merkins
– Bent Over Coupon Row
– Coupon Overhead press

Part 2: Cardio
Go up the stairs (s/o to #sept11stairclimb), back down, and then back up. Partner up, one partner jogs around the stairs, when they’re headed back, they go into a full sprint. When they arrive where the other partner is waiting, the waiting partner begins to run. 3 laps each.

Part 3: Isolation
11s. Farmers carry coupon to each side. One side coupon overhead extension or dips (dealers choice), other side curls.

Mozy

MARY:
Sit in a circle with legs pointed in. Lift legs. Pass coupon around 5 times, then reverse direction and do another 5 rounds.

Partner leg pushdowns. 2 sets of 20 each.

ANNOUNCEMENTS:
* Sep 11 Stair climb is coming up
* @Ape is hosting a 6 AM Tuesday morning men’s prayer group at Destiny church. It begins Aug 31st. All F3 guys are encouraged to come.

COT:
Pray more. It’s your most powerful tool. Reach out to guys to see how you can pray for them. Asking “how are you” is a pointless formality to which people often reply “fine”, when they may not be. See announcement about mens prayer group.

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Diamonds are a PAX best friend

DATE: 2021-08-25
AO: Horizon-Ao
Q: Lazlo
PAX: 3 mile, Disco, Kodiak, Magoo, Old Bay, Poe
FNGs: Kombucha, Attaché
COUNT: 9
WARMUP: traveling warmup, leaving 1/4 of a deck of cards at each corner of a diamond. Two on the sidelines at midfield and two by the goals. Did SSH, imperial walkers, cherry pickers, willie Mayes Hayes, and Michael Phelps along the way.

THE THANG:
Played 7 of Diamonds. A game of chance. First time around the diamond PAX did 7 burpees, then moseyed to the next point on the diamond and drew a card. If it was not a face card, they did another 7 burpees and moved on. But if it was a face card they went back a spot and repeated the exercise.

Second time around the exercise was 14 merkins.
Then 21 flutter kicks IC.
Then 28 BWS.
Started a round of 35 mountain climbers but didn’t get very far.

MARY: American hammers, toy soldiers

ANNOUNCEMENTS: 9/11 stair climb, also 2nd f planning in the works
COT: repeat from yesterday. The Q spent a week on vacation. Time away with the family was great but it was surprising how much I missed coming out to F3. Physically too but mainly for the fellowship and brotherhood. Sometimes you don’t realize how important something is until it’s missing. Challenged PAX to think of someone in your life that you really appreciate, and tell them.