Backblasts

DATE: 2022-07-24
AO: Mor-Ruck-Ing
Q: Lucius
PAX: Tiësto, Sunshine
FNGs: None
COUNT: 3

THE THANG: 7.4 miles in 2 hours and change. With weighted backpacks.

ANNOUNCEMENTS: Join is for an overnight ruck on 9/10, rolling into the 9/11 stair climb.

COT: Nice work this morning. Try going faster.

DATE: 2022-07-22
AO: Horizon-Ao
Q: Deflator
PAX: Jenner, sticks, 2 percent, Kodiak, Lazlo, 3 mile, Disco, citrus, Bone FNGs: Attache (couldn’t find in the list)
COUNT: 11
DISCLAIMER

WARM-O-RAMA
World’s Greatet Stretch
Helo
Merkin 1.5
SSHops
Basic Burpee

Warmup Mosey around teh field, stopping at each corner for 5 plank rolls.

Beatdown 21. Transit beween two cones 21 times with the following exercises, and at the end of each perform an increasing (by 1) number of Merkins (231 total)
Sprint, Bear crawl, Backwards run, Long jump, Bear crawl burpee, Forward lunge, Walking imperial walker, Side lunge to right, Skip jump, Gorilla crawl, Side straddle hopper, Crawl bear, Side lunge to left, Zig Zag Paint, 5x5s (5 squats 5 paces), High knees, Overhead claps, WALKING HILLBILLY

MARY
DOLPHIN HOPS
ROPE CLIMBERS
ALERNATING PLANK UPS AND DOWNS
FLUTTERKICKS

COT – Be the rock in your family especially in uncertain times. That’s what F3 helps us prepare for.

DATE: 2022-07-19
AO: Atlantis
Q: Deflator
PAX: Bratwurst
FNGs: None
COUNT: 2
DISCLAIMER

WARM-O-RAMA

Worlds Greatest Stretch
Helo
SS Hops
Merkin 1.5
Basic Burpee
Plank Roll

Warmup Mosey

Beatdown 21. Transit to the big placards on the boardwalk and back up to 21 times with the following exercises, and at the end of each perform an increasing (by 1) number of Merkins.

Sprint, Bear crawl, Backwards run, Long jump, Bear crawl burpee, Forward lunge, Walking imperial walker, Side lunge to right, Skip jump, Gorilla crawl, Side straddle hopper, Crawl bear, Side lunge to left, Zig Zag Paint, Side bear crawl, 5x5s (5 squats 5 paces), High knees, Overhead claps, Panther crawL, Lunge Twist,

MARY
DOLPHIN HOPS
ROPE CLIMBERS
ALERNATING PLANK UPS AND DOWNS

COT – Great to have Bratwusrt back!

DATE: 2022-07-23
AO: Olympus
Q: Bone
PAX: I-Beam, Ice Tea, Big Short, Pop Fly, Lucius, Patchouli, Yard Sale FNGs: None
COUNT: 8
WARMUP: Beer
THE THANG: Cornhole + Beer
MARY: Beer
ANNOUNCEMENTS: Cornhole
COT: Beer

DATE: 2022-07-23
AO: Olympus
Q: Zeus
PAX: Rollingstone, Yard Sale, Hightower, Jag, Pop Fly, Popeyes, Toolbox, Zeus, CableGuy, Peanuts FNGs: DR PAX Cardiac
COUNT: 11
WARMUP:
Fellowship jog, stop for stretching & warmups.

THE THANG:
Fellowship Ricky Bobby through Signal Hill, with intervals at Stop signs. SSH, Air squats, Derkins, calf raises, Michael Phelps.

Destination HT house for Karaoke or Dunk
PAX should my next lyrics or get pushed off diving board. Zeus brought mix of songs:

1. Billie Jean – Michael Jackson
2. Let’s Dance’ – David Bowie
3. I Love Rock n’ Roll – Joan Jett and the

4. Queen – Another one bites the dust
5. Sweet Home Alabama’ – Lynyrd Skynyrd
6. Uptown Girl’ – Billy Joel
7. Hey Ya’ – Outkast
8. In Da Club’ – 50 Cent
9. Achy Breaky Heart’ – Billy Ray Cyrus
10. These Boots are Made for Walking’ – Nancy Sinatra
11. I Will Survive – Gloria Gaynor
12. Rapper’s Delight – Sugar Hill Gang
13. Jolene – Dolly Parton
14. Satisfaction – Rolling Stones
15. Don’t Stop Believing – Journey

MARY:
Zeus ran several rounds of Mary.

ANNOUNCEMENTS:
Cornhole today at Popfly’s house at 11am
Sept 11 Stair Climb
Dad’s Camp

COT:

Make sure you check in on your strong friends. Their the ones that are taking on the most. A lot of times giving you their ear when often times they need to be heard.