Backblasts

DATE: 2021-07-31
AO: Freestate
Q: Winston
PAX: Horshack, Deagle
FNGs: McFly from Cape Fear, NC
COUNT: 4
WARMUP:
Dealer’s Choice

THE THANG:
Touring and appreciating our AO (google earth photo attached…)
1. 4 corners upgraded coupon-a-cide on the blacktop (one moves 2 coupons to 4 corners, others rotate between people’s chair and plank 2. Coupon step ups and lounge walk around the playground of pain 3. Balls against the wall and coupon exercises on the main field 4. Suicide on the tennis court
5. Jacobs ladder with coupons (5, 10 blockies on each step)
6. Jog around the AO

MARY:
Reverse Crunches – Outlaws – Flutters rodeo

ANNOUNCEMENTS:
COT:

DATE: 2021-07-31
AO: Olympus
Q: Zeus
PAX: Maj. Payne, Booking, Switch, Yard Sale, Joint Chief, Grappler, Jenner, Popeyes, Roddick, Brown Bag, Pop Fly, Bone, Old Bay, El Niño, Rooster, Sheldon FNGs: None
COUNT: 17
WARMUP: Led by Zeus- SSH, Michael Phelps, Cherry Pickers, Willie Mays Hayes, Arm Circles, Hillbillies, Downward Dog, Cobra Kai THE THANG: Major Payne- Major Payne- in parking lot:
– 50 x Merkins + 1 run up the hill
– 50 x Body Weight Squats + 1 run up the hill
– 50 x Mountain Climbers + 1 run up the hill
– 50 x Lunges in cadence + 1 run up the hill
– 50 x Burpees + 1 run up the hill
Zeus- Mosey to field- Partner up. One on goal line, partner behind goal line. Pax on goal runs 5 yards and back to goal line. Partner then runs to 10 yard line and back. Continue running pattern until last man runs to opposite goal line and back. 51 Standing flutter Squats Led by Zeus, Roddick, and Pop Fly
Zeus- Stadium stairs relay race. 4 sets of 4 Pax line up at stadium stairs (2 sets= Team Zeus & 2 sets = Team Major Payne) for best of 4 race. Ended in a tie. MARY: Zeus-Ring of fire hold plank while two Pax Bear Crawl around ring. Major Payne- 51 Flutter kicks in Cadence
ANNOUNCEMENTS: 2nd F gathering at Glory Days in Burke on Thursday 8/5.
COT: Words of Wisdom from Zeus “Respect”- Wisdom spoken into my life from my mom when I was 25. She was a single parent that raised me and talked to me often. She was always ready to give good healthy life advice when I needed it. RIP Mom. These were her words: Realize your purpose, be great, be human, be yourself and don’t die wondering what happens next but knowing that you left the best of you behind. Words of Wisdom from Major Payne “Respect”-
F3 inspired me when I started attending workouts in Chapel Hill, NC and helped me through some tough times while there. I knew it had to be part of my life here in the capital, and the fact that it was part of my life helped me through the pandemic for sure. I know whenever I come out to a beatdown, it’s going to make my day better so that I can deal with whatever adversity I face throughout the day. It makes me more capable, more tolerant of craziness and just a better husband, father, brother, son and person in general. And when I fall on my face, as we all do on occasion, I know I have my brothers to pick me up. Thanks to God and thanks to all the PAX for that! Aye!
Words of wisdom from our most senior PAX Joint Chief “Respect, Respect”- In my Air Force career, I enjoyed the camaraderie of group workouts and brothers pushing pushing one another to do better. I thank Slider for the invitation to join F3 when I was going through some dark days of COVID isolation that led to backsliding on my workouts. F3 has helped me renew my fitness regimen as well as my mental and Physical health. I now have an 8 month old grandson. Every workout will give me more “Grandpa” time! I am energized by all my F3 brothers to keep working out, and if a 61 year old Grandpa can motivate just one Pax to stick with it, I will be a happy man! So keep at it men, for your mental, physical, and spiritual health!!! Close out prayer led by Joint Chief.

DATE: 2021-07-31
AO: Loco
Q: Rikers
PAX: MicroChip
FNGs: 2.0- Bedazzled, Spalshot, Bananas, Unicorn, Blades
COUNT: 7
WARMUP:
Michael Phelps 15 IC, Apollo Ohno 10 IC, SSH 15 IC

THE THANG:
Individual Medley:
Merkins, Jump squats, Australian Snow Angels, Reverse Lunges 5-6-7-8-9-10

Track relay: 4 corners -7 laps

Wiffle ball (after Mary)

MARY: WWII, American Hammer, Frankenstein, plank

COT: Let Your Life Speak
Devotional Summary: (YouVersion Jour WU to the Olympics)
We opened this plan with a comment about the desire for bringing some fresh air into your prayer life. In our Podinars we prayed that the athletes would have some of the best performances of their lives. Yet that does not guarantee a victory. Prayer is not a magic formula. It is not shopping in God’s department store with a no-limit credit card to buy what we want. Jenny Simpson entered the 2021 Track and Field trials with hopes of returning to a fourth Olympics. That did not happen, but it does not change God’s faithfulness.
In the moments after her race, Jenny immediately went to congratulate the three who did qualify. She let her life speak. We can do the same. There may not be millions watching how you respond. But you always have an audience of one. Let your life speak each day. Have the courage to be vulnerable, trust God and put your best self forward.

DATE: 2021-07-30
AO: Burg
Q: Ape
PAX: Flame, Supertramp, Mater, Cutter, Sparkler, Tink, MicroChip, Bail FNGs: None
COUNT: 9
WARMUP: Side Straddle Hops, Micheal Phelps, Arm Circles
THE THANG:
Mozy

Stations:
(each station performed for one min, two rounds)
* Side Straddle Hops (w/ Battle Ropes)
* Brick Prayer Press
* Pull ups / body weight row (Rings)
* Merkins
* Coupon Curls
* Coupon Overhead Press
* Bent Over Row w/ Coupon
* ^ Other Hand Row
* Overhead Extension | Dips

MARY:
* Partner twists? Standing back to back, pass a coupon pass around for 1:30 in each direction * Partner Leg Push Downs

ANNOUNCEMENTS:
Mens cookout at Cornerstone on Sunday. Check #theburg channel for more

COT:
Pray more. It works.
I tell you, you can pray for anything, and if you believe that you’ve received it, it will be yours. Mark 11:24 NLT

DATE: 2021-07-30
AO: Sparta
Q: I-Beam
PAX: Ashe, Zeus, Roddick
FNGs: None
COUNT: 4
WARMUP: Bleachers – light jog up, side straddle down
High Knees, Side Straddle Hops, Willie Mays Hayes, Squats, Michael Phelps, Hot foot, Double Airborne Heisman, Bonnie Blairs THE THANG: Circuit:
1-20 Merkins, 20 curls, 20 squat press, Murder bunny 10 yards, burpee hopovers, sprint to the 50 yard line, abs: rowboat & cycle out/in, sprint back 40 yards

2-20 Crossover Merkins, 20 close grip curls, 20 single leg lunges (10 each leg), Bear crawl coupon carry, Burpee hopovers, 60 yard backpedal sprint (change every 10 yards), abs: wide leg/cross leg sit ups, fifer scissors, 60 yard backpedal/sprint

3-20 diamond merkins, 20 tricep extensions, 20 squat to jump knee tuck, burpee hopovers, 80 yard sprint, abs: V-up rollups, 80 yard sprint

Football hero (skate slide forward 10 yards, high knee back 10 yards)

MARY: Big Boys, Slow Mountain Climbers
ANNOUNCEMENTS: Zeus and Maj. Payne Birthday Q on July 31, Roddick hosting Sasquatch workout on Aug 07
COT: Lessons learned from Three Little Pigs – Hard work pays off, Short cuts can cost you a lot, Plan strategically