Backblasts

DATE: 2022-09-28
AO: Compound
Q: Poe
PAX: Yardbird, Booking, Hightower, Obadiah, Peanuts, NAFTA
FNGs: None
COUNT: 7
WARMUP: SSH, LBACs, Cherry Pickers, Willy Mays Hayes, Down Dog, Cobra Kai, Merkins, Mosey 1 lap THE THANG:
1. 2 rounds of Catch me if you can – partner up – starting at end line, 1 partner run backwards toward other end line, other partner 5 merkins, then sprint to catch runner, mosey to far end line and switch 2. Mosey to short wall in front of movie theater
3. 2 rounds of squats, box jumps, Bonnie Blairs, single leg toe touches, hip thrusters 4. Mosey to garage
5. 3 garage levels of Apollo Ohno’s (aka skater hops) up the ramp, followed by B.O.M.B.S.’s at top of each ramp 6. Mosey back to field
7. Squats performed to Mosey Flower
MARY: Flutter kicks, penguin crunches, side plank dips
ANNOUNCEMENTS: Grunt plus something else, hoping another pax can weigh in
COT: This week was the Jewish new year holiday of Rosh Hashana followed next week by the day of atonement Yom Kippur. Between those two are 10 days of atonement where we ask for forgiveness for things we have done wrong in the past year. Important to note – asking for forgiveness has two parts: first a true recognition and apology for what we have done wrong, and second – the part most of us forget – a promise not to repeat the wrong.

DATE: 2022-09-28
AO: Horizon-Ao
Q: Disco
PAX: Mr Haand, 2 percent, 3 mile, Kodiak, Magoo, Old Bay, sticks, vplaxico FNGs: Attaché, FNG Spinal Tap
COUNT: 10
WARMUP: SSH, MNClubs, MPhelps, CP/WMH, worlds’ greatest stretch, D Dog/Cobra/Child’s Pose
THE THANG: celebrating Cabrillo’s “discovery” of California with Calif. music and 480 reps of: Disco-very (front): Aussie Pull-ups, Derkins, Dips
Disco-very (street corner): T-stabilizer, Mtn Climber, Apollo Ohno Disco-very (back side): Burpees, V-Ups
WMS (Tables): Two-Table Durkins, Dips, Bulgarian Knee Dips
Coupon Center: Rotation through: Curls, KBs, Chest press, overhead press, Tricep overheads, coupon squats, grave diggers, Field run, field Carioca MARY: Plank Train, Flutters
ANNOUNCEMENTS: IPC Closeout Friday, Welcome Spinal Tap
COT: Pax-sourced life wisdom in 6 words or less.

DATE: 2022-09-26
AO: Farm
Q: Matthew – Running Man
PAX: Faceplant, Infinity
FNGs: None
COUNT: 3
WARMUP:
Beet pickers
Side straddle hops
Willy Mays Hayes
Arm circles

THE THANG:
Resistance bands
Merkins
Wheelbarrow carry across field
Merkins with bands
Wheelbarrow carry back
Dips
Crab walk across field
Curls with bands
Crab walk back
Squats
Bear crawl across field
Squats with bands
Bear crawl back
Star jumps
Mosey across the field
Shoulder press with bands
Mosey back

MARY:
Flutter kicks

ANNOUNCEMENTS:
Road cleanup Saturday 10/1 7:30am

COT:
Reputation is what men and women think of us; character is what God and angels know of us. Thomas Paine

DATE: 2022-09-28
AO: Patriot
Q: Shake ‘N’ Bake
PAX: My Space, citrus, Maguire, Legacy, bogey, Sunshine, Lucius, Lazlo, Maj. Payne, CableGuy, Anchor Man, Wedding Singer, Wallace, Jenner, Elvis FNGs: GrapeApe (FNG)
COUNT: 17
WARMUP: SSH, Imperial Walker, Hillbilly, IBAC, Cherry Pickers, WMH, Downward Dog, Cobra Kai THE THANG:
Fellowship Lap, followed by a ladder
Round 1: 5 Burpees
Run to Other Goal Line and Back
Round 2: 5 Burpees, 10 Coupon Swings
Run to Other 10yd Line and Back
Round 3: 5 Burpees, 10 Coupon Swings, 15 Merkins
Run to Other 20yd Line and Back
Round 4: 5 Burpees, 10 Coupon Swings, 15 Merkins, 20 Overhead Press or Around the Worlds Run to Other 30yd Line and Back
Round 5: 5 Burpees, 10 Coupon Swings, 15 Merkins, 20 Overhead Press or Around the Worlds, 25 Coupon Curls Run to Other 40yd Line and Back
Round 6: 5 burpees 10 Coupon Swings, 15 Merkins, 20 Overhead Press or Around the Worlds, 25 Coupon Curls, 30 Calf Raises Run to 50yd Line and Back
Round 7: 5 burpees, 10 Coupon Swings, 15 Merkins, 20 Overhead Press or Around the Worlds, 25 Coupon Curls, 30 Calf Raises, 35 Body Weight Squats Run to 40yd Line and Back
Round 8: 5 burpees, 10 Coupon Swings, 15 Merkins, 20 Overhead Press or Around the Worlds, 25 Coupon Curls, 30 Calf Raises, 35 Body Weight Squats, 40 Coupon Chest Press

Mosey to the Bleachers

– 20 Dips
– 20 Step-up
– 15 Derkins
– 20 Dips
– 20 Step-ups
– 15 Derkins

MARY: 20 Flutter Kicks, 50 LBC
ANNOUNCEMENTS: Corn hole tournament at the end of the month.
COT: On this day in 1781, the Battle of Yorktown began. This was the last major battle of the Revolutionary War and led to the British surrender. The American Army would not have won this battle were it not for the help of our French and German allies. Much like we couldn’t have completed today’s battle at Yorktown without the aide of our F3 allies. As you head out today, remember that you don’t have to go it alone and you will be more successful when you ask for help.

DATE: 2022-09-24
AO: Olympus
Q: Hightower
PAX: Nano, Peanuts, Popeyes, Zeus, citrus
FNGs: None
COUNT: 6
WARMUP:
Lots of stretching after long round of SSH to warm up in the chilly morning.

THE THANG:
Fellowship jog around LBSS. First stop rear courtyard. Each PAX lead count for 10 squats. Then Ricky Bobby to front side of school for Wall Sit recovery. Then individual sprints to front entrance of school. There we lined up for step ups, each PAX lead count for 20 step ups. Fellowship jog back to basketball courts.
Warmup drills layups, jump shots and free throws. Then set up for 3 on 3 half court. Team 1: Nano, Popeyes, Peanuts
Team 2: Citrus, Zeus, HT
Team 1 got to 7 points first, lots of back & forth scoring.

MARY:
Quick round of flutter kicks.

ANNOUNCEMENTS:
Upcoming Grunt, Sat Nov 12 at 7am starts at Lincoln Memorial.

COT:
Don’t take your partner for granted. All 6 PAX are married, divorce rate is high. Staying married to our partners takes commitment and we can’t take them for granted.