Backblasts

DATE: 2022-08-04
AO: Highlands
Q: Toolbox
PAX: Speedo
FNGs: None
COUNT: 2
WARMUP: ssh, lunges, prisoner squats, lunges, side lunges, mosey to Costco. 1.5 squats, prisoner walk ups.
THE THANG: 5 burpees, 1 flight and return, 5 burpees, 10 merkins, 2 flights…continue with stairs up/down with progression 5 burpees, 10 merkins, 20 LBCs, 30 flutter kicks, 40 American hammers, all the way up to top floor and mosey back to parking lot. MARY: none
ANNOUNCEMENTS: none
COT: be consistent.

DATE: 2022-08-04
AO: Freestate
Q: ShowMe
PAX: CashOnly, Winston
FNGs: None
COUNT: 3
WARMUP:
SSH x 20 IC
Monkey Humpers x 20 IC
El Capitans x 10
Plank Jacks x 10 IC
Mountain Climbers x 10 IC
Cherry Pickers x 10 IC

Mosey around the field.

THE THANG:
Coupon Escalator – 80s Edition

Exercises:
Curls, Squats, Upright Rows, Jump Overs, Overhead Press

Rd 1 – 5 reps of each
Rd 2 – 10 reps of each
Rd 3 – 15 reps of each
Jog Across field and sprint back
Rd 4 – 20 reps of each
Rd 5 – 15 reps of each
Jog across field and sprint back
Rd 6 – 10 reps of each
Rd 7 – 5 reps of each with one for good measure

Modified century club (80) laps up and down the hill.

MARY:
Reverse crunches x 20 IC
American Hammer x 20 IC
Flutters x 20 IC
LBCs x 20 IC

ANNOUNCEMENTS:
None

COT:
Known affectionately as Roger Dodger Bob, my dad was born on August 4, 1942. Today would have been his 80th birthday. We did 80 reps in warm up, 80 reps in Mary and 80 reps of each exercise in the beatdown portion, with one to grow on. Roger Dodger would have loved it. Happy Birthday RDB.

DATE: 2022-08-03
AO: Aerie
Q: Renaissance
PAX: Rocketman, Chasqui, Yellow Jacket
FNGs: None
COUNT: 4
WARMUP: Side Straddle Hopps, Michael Phelps, Arm Circle, Moseys
THE THANG: DORA- Teams of 2 alternating between 50 yard runs carrying the hammer with 5 burpees and 100 push-ups, 200 squats, 100 60lbs sandbag rows. Mosey
Circle of Fire
Mosey
MARY: flutter clicks, American Hammers, Cherry Pickers
ANNOUNCEMENTS: Beer Run 5K Tuesday August 9th, 12 Mile Ruck September 10th
COT: “Is not my word like fire, declares the LORD, and like a hammer that breaks the rock in pieces?” (Jeremiah 23:29 ESV)

DATE: 2022-08-03
AO: Horizon-Ao
Q: Magoo
PAX: Disco, Kodiak, Old Bay, Mr. Hand, Jag, Booking, vplaxico FNGs: Armbar, Attaché
COUNT: 10
WARMUP: 6 each: WMH, Cherry Picker, Abe Vigoda, airsquats, sumo squats, narrow squats, jog through the woods for Attaché.
THE THANG: 1) Sprint to stations on the field for: 6 blockies, 6 jump squats, 6 superman roll merkins. Terminal burpee. First three finishers get special coupon prizes.
Repeat as necessary with variations (KB swing, monkey humpers, roll ups, plank jacks, derkins, hand-release coupon squats). 2) Bataan Death Crawl.
MARY: Ring of fire leg pushdowns, plank saw.
ANNOUNCEMENTS:
COT: minute of deep breathing.
The workout was hell, the rest of the day should be an improvement.

DATE: 2022-08-03
AO: Compound
Q: citrus
PAX: Hightower, Speedo, Poe, Peanuts, Zeus
FNGs: None
COUNT: 6
WARMUP: SSH, Hillbillies, IW, WMH, Cherry pickers, windmills, calf raises, burpees (x3), down dog, world’s greatest stretch

THE THANG: Split into two groups. One group is the timer (stair climbs) while the other group plays exercise poker. Flapjack. Whichever group gets through the most cards each round wins. Loser pays 5 burpee penalty. Winner gets 20 flutter kick prize.

❤️ = American hammers
♠️ = merkins
♦️ = toy soldiers
♣️ = tempo squats
Joker = 10 burpees

Round 1: 1 time to top of stairs (111 total)
Round 2: 2 times to top of stairs (222 total)
Round 3: 2 times to top of stairs (222 total)

Monthly challenge: ✅

MARY: Flutter kicks

ANNOUNCEMENTS: 9/11 stair climb; dads camp Sep 23; backpacking trip Oct 14

COT: YHC was inspired by this group doing the stairs as a team, instead of individually (helpfully, the Q did not provide any instructions on this point). “Picking up the 6” is an important part of F3 – we’re not competing against each other, we’re here to support each other.