Backblasts

DATE: 2021-08-23
AO: Loco
Q: Mater
PAX: Banjo (WV), Mutombo, Leonidas, Brisket, Shute, Gigawatt, Refueler, Hoff, Bobcat, Inglewood, Aragorn, Ronaldo, Beaver Nugget, Dreamcatcher, Gilligan, Ditka FNGs: FUJI, STITCHES
COUNT: 20
WARMUP:
20 x SSH
10 x M.Phelps
12 x Cheery Pickers
Calf Stritch
20 x Mountain Climbers
Kobra Kai

THE THANG: K.I.S.S.
For Time:
Run 400m
100 merkins
Run 400m
90 squats
Run 400m
80 merkins
Run 400m
70 squats
Run 400m
60 merkins
Run 400m
50 squats
Run 400m
40 merkins
Run 400m
30 squats
Run 400m
20 merkins
Run 400m
10 squats
***Run 800m***

Total work is 3 miles of running, 300 merkins, and 250 squats.

MARY: Mary Forgave us… We had to skip.

ANNOUNCEMENTS:
Blue Ridge Picnic POSTPONED to a later date.
9/11 Star Climb on 9/11.

COT:
Today’s workout sucked, but remember to be grateful to even be out there. Coach K was a faithful PAX who would love to join an F3 workout, but due to cancer he is bed-ridden going through chemo. Remember we are fortunate to be able to workout.

GOODWORK LOCO! I LOOK FOREWARD TO ‘COOLIN’ WITH THE NEWER PAX I DON’T KNOW YET. I WILL LEARN YOUR NAMES AND WE WILL BRO OUT.

DATE: 2021-08-23
AO: Farm
Q: Chile
PAX: Infinity, Rocky, Matthew – Running Man, Sparky
FNGs: None
COUNT: 5
WARMUP: Michael Phelps
Beet pickers
SSH
E2K
Merkins
Grady Corn
THE THANG:
Tabada – 8 rounds of each
Set 1 – Goblet Squats
Set 2 – LBCs
Set 3 – Mountain climbers
Set 4 – Bent over rows
Set 5 – Freddy Mercuries
Set 6 – Coupon Swings
MARY:
Penguin crunches
Starfish crunches
Rosalitas
Triangle Crunches
COT:
F. Enzio Busche tells the story of a young man he knew some years ago who was having trouble finding an apartment in a city that had a shortage of affordable apartments. The young man said that he would not come home until he found an apartment but that he would be home by 5 PM. Busche did not expect the young man to find an apartment as so many other people were looking and had come up empty handed. But Busche was taught a great lesson that day. He said the young man came back around 3 PM with an apartment.
He asked him how he had been able to achieve what so many others had tried and failed. The young man said that he went out and started asking everyone he encountered on the street if they knew of an apartment for rent. The young man talked to hundreds of people that day with the urgency of a drowning man. One of the people he talked to was a man on his way to the newspaper to put in an add for an apartment for let. The young man told him he was looking for an apartment and was able to convince the man to give him the apartment. The young man had the contract in hand. The lesson that Busche learned from this experience was this:
**When we learn to totally focus on achieving something with a firm commitment, taking away all distractions, we succeed.**

DATE: 2021-08-21
AO: Freestate
Q: Winston
PAX: Horshack, Magoo, Old Bay, Deagle
FNGs: None
COUNT: 5
WARMUP:
SSH, Imperial Walkers, Arm Circles, 2 laps on the blacktop, karaoke on the sides, Cherry Pickers, Frankenstein, Windmills

THE THANG:
1,2,3,4,5 repeats of merkins, squats and grave diggers…
It wasn’t quite perfect… burpees were missing…
5,4,3,2,1 repeats of merkins, squats and grave diggers AND burpees

Jacob ladder, counting 100 up hills collectively

MARY:
American Hammer
Airplane
Heels to Heaven
Flutters Rodeo

ANNOUNCEMENTS:
Lots of them… Horshack will fill you in…

COT:

DATE: 2021-08-21
AO: Farm
Q: Infinity
PAX: Chile, Gekko (Keith Capp), Matthew – Running Man
FNGs: Dictator
COUNT: 5
Warm up: Copperhead Squats, Don Quixotes, Cherry Pickers, LBACs with leg raises, Michael Phelps, and Mosey.

The Thang: Upper Body workout
21, 18, 15, 12, 9, 6, and 3 reps of the following
HRR Merkins
Coupon Curls
Shoulder Press
Bent Over Rows
Tricep Dips
Wood Choppers (half as many each side)

Mary: Leg Raises over Coupon, Bird Dog Holds 45 sec each side, Freddie Mercuries, and Penguin Crunches.

CoT: “A real man loves his wife, and places his family as the most important thing in life. Nothing has brought me more peace and content in life than simply being a good husband and father.” – Frank Abagnale

DATE: 2021-08-20
AO: Horizon-Ao
Q: sticks
PAX: 3 mile, Jenner, Maj. Payne, Mayberry, Old Bay
FNGs: None
COUNT: 7
WarmUp: SSH, Imperial walkers, Don Quixotes
The Thang:
1-mile, 50 push-ups, 50 sit-ups
1-mile, 50 push-ups, 50 sit-ups
0.5-mile
Mary: Flutter Kicks, Plank
ANNOUNCEMENTS:
COT: Pick up basketball makes me feel alive but playing in sandals will get you kicked out of the facility and the blisters will prevent you from your next morning Q duties