Backblasts

DATE: 2022-07-26
AO: Atlantis
Q: True North
PAX: Infinity, True North
FNGs: None
COUNT: 2
WARMUP: 10x don quixote, “in-and-out” stretches, helicopters 30 sec each quick feet, high knees, calf raises
THE THANG: Mosey down the boardwalk. At every 3rd brick partition (40ish feet) 5x erkin then 5x calf raise past the PT boat to the wayside under the bridge///OYO 2x, while the other HIM runs the circle (30ish seconds), high planks, flutter kicks, reach-for-the-stars, crunchy frogs, low planks///Mosey back with every 5th partition 5x American hammer to PT boat, then 5x derkin to the boardwalk proper MARY: 10x sit-ups/crunches with varying leg positions
ANNOUNCEMENTS: 9/11 stair climb is coming!
COT: prayer requests forwarded from friends for help from physical sickness and emotional wounds, remembering that ultimately our bodies will fail and there will be nothing and no one left between us and our loving Father

DATE: 2022-07-26
AO: General
Q: Lazlo
PAX: 2 percent, Jenner, citrus, Toolbox, Trolley, Moneyball, bogey, Traveler FNGs: None
COUNT: 9
WARMUP: Mosey around the stadium mixing in SSH, imperial walkers, hillbillies, Moroccan night clubs, cherry pickers, willie mays hays, down dog and arrive at the goal line.
THE THANG: Part 1 was two rounds of the Killer B’s, an IronPax workout from a few years ago. But all performed together. Broad jump to the 10, 10 burpees. Broad jump to the 20, 10 Bonnie Blairs (hard way). Broad jump to the 30, 10 big boy sit ups. Bear crawl back to the goal line. Repeato. Part 2: Spring to the 50 and back, EMOM. 6 rounds.
Part 3: Ultimate, to exhaustion.
MARY: Added toy soldiers to the Mary exercises done with scoring. ANNOUNCEMENTS: 9/11 stair climb
COT: 60 seconds of silence

DATE: 2022-07-25
AO: Patriot
Q: Wedding Singer
PAX: bogey, Bone, Booking, CableGuy, Legacy, Lucius, Tiësto, Shake ‘N’ Bake, Ice Tea, Roddick FNGs: None
COUNT: 11
WARMUP: stretches, SSH, imperial walker, hillbilly, Michael Phelps, Cherry pickers, WMH

THE THANG:
Run to parking lot
3x
10 copperhead squats
10 IC shoulder taps

Run to front courtyard
3x
10 IC step ups
10 feelings

Run to grassy patch
3x
10 Donkey kick each side
10 bird dog each side
Child’s pose

Run to basketball court
3x
10 IC mountain climbers
10 curtsey lunge

Run to field
3x
10 IC plank jacks
10 big bois

Run around track

MARY: LBCs, Bridge with leg lift, side plank with leg lift, flutter kicks

ANNOUNCEMENTS: 9-11 stair climb, cornhole, Iron Pax

COT: injuries happen. Don’t let them derail you. Rest up, stretch out, have some patience. Then come back – we’ll be here. We say “modify as necessary” for a reason.

DATE: 2022-07-25
AO: Horizon-Ao
Q: 3 mile
PAX: Kodiak, Magoo, Poe, Lazlo, Mayberry, Mr Haand
FNGs: lightspeed, attache
COUNT: 9
WARMUP: SSH, arm circles, michael phelps, cherry pickers, WMH, down dog, up dog, lunge stretch, the Mr Haand stretch THE THANG:
Fellowship lap
BOMBs, 3 sets of the following
Burpees x 8
Overhead claps x 15 IC
Merkins x 20
Big Boy Situps (LBCs substituted) x 30
Squats x 40
Ultimate Frisbee with core work after each touchdown
MARY:
Flutter kicks, superman
ANNOUNCEMENTS: Labor Day picnic at Major Payne’s, 9/11 stair climb
COT: being a pro is about consistently showing up, even if you’re not at your best. Even though Q was dragging ass and lacking creativity last night, energy and attitude of PAX helped make a fun and successful beatdown

DATE: 2022-07-25
AO: Farm
Q: Infinity
PAX: Faceplant, Chile, Sparky
FNGs: None
COUNT: 4
WarmUp: Don Quixotes, Willy Mays Hayes, Beat Pickers, Imperial Walkers, SSHs, Michael Phelps, and LBACs with leg raised.

The Thang: 21s
Complete 21 total reps of each exercise, starting with 1 of the first and 20 of the second, then 2 of the first and 19 of the second, etc. Sprint 50m each round. – 1-20 Merkins
– 20-1 Squats
– 50m Sprint
We only made it up to 17 Merkins and 4 Squats before time was called.

Mary: Mixed in some Mary toward the end of our 21’s: Rope Climber, Flutter Kicks, and American Hammers.

CoT:
I always enjoy coming out and sweating with you guys in our morning workouts. I do it for fun, but also there is great energy in doing it with other people—trying to motivate (or beat) the guy next to you. That’s what should motivate us in F3: the guy next to you. So, come on out, gab and Q, and help build yourself and others. You get out of it what you put into it.