Backblasts

DATE: 2021-07-07
AO: Compound
Q: Hightower
PAX: Rambler, Ashe, Popeyes
FNGs: None
COUNT: 4!
WARMUP:
Done and progressive as we jogged toward parking deck

THE THANG:
Follow the leader up 7 story parking deck. At top: round 1-10 burpees, round 2-9, round 3-8, round 4-7, round 5-6, round 6-5 burpees Then fellowship jog back to field

MARY:
25 cc flutter kicks

ANNOUNCEMENTS:
Old Town launch Sat
Rambler Q Thurs Olympus
Regional call coming July 20 or 21
MjP & Zeus bday Co-Q coming July 31

COT:
Be there for your F3 brothers! We don’t know what’s going on at home for all PAX, so we need to support one another for health & wellbeing.

DATE: 2021-07-07
AO: Horizon-Ao
Q: Poe
PAX: Old Bay, Jenner, Disco, Kodiak, sticks, Mayberry
FNGs: Kombucha, Attache
COUNT: 9
WARMUP:
15x SSH
10x LBAC (forward and reverse)
10x Cherry Pickers
10 Willy Mays Hayes
Down Dog
Up Dog
10x Merkins
THE THANG:
Catch me if you can – pair up, start on end line, round 1: 1 pax runs backward toward other end line, 2nd pax does 3 burpees, then chases 1st pax, mosey to other end line, then switch; round 2: 6 merkins + prisoner run (hands behind head)
Roll the fitness dice – 6 dice with various exercises plus 1 with count – 12 rolls of the dice brought us burpees, cobra merkins, mountain climbers, sumo squats, and some other fun
Stairs – with 2 months till 9/11, time to start training stairs – 5 rounds up and down with increasing merkins after each round 7’s – star jumps + sit-ups back and forth across the midfield circle MARY: J-Lo’s, flutter kicks, boat-canoes, shoulder taps
ANNOUNCEMENTS: Jenner planning a ruck on July 24; join Kodiak Friday night for beers on the patio (corner of Harrison & 32nd) while his family is at the movies
COT: I left my Q notes on my phone on the kitchen counter last night where I wouldn’t forget them and my 17 yo son wrote a joke on the back (Why do hamburgers go to the gym? To get bigger buns). My 3 kids are in various stages of adulthood now (23, 22, 17)…appreciate every minute you have because they grow up fast.

DATE: 2021-07-07
AO: Patriot
Q: Lazlo
PAX: Wedding Singer, CableGuy, Spokes, Maj. Payne, Lucius
FNGs: None
COUNT: 6
Today was something like an ironPAX prep. IPX-lite. We’ll call it chrome-plated. Nothing easy about this one though. And we managed to knock out Maj. Payne’s burpees for the day.

WARMUP: quick warmup with some SSH, copperhead squats, cherry pickers, Michael Phelps, and a mosey around the football field to talk about the routine. THE THANG:
The routine was on a 35 minute timer. PAX were competing against themselves to complete as many rounds of exercises as possible. On a 5 minute timer, we did burpees, adding 5 each time. So after 5 minutes, 5 burpees, and 10 minutes, 10 burpees. No burpees at 0 and 35 minutes however. A round of exercises was: -coupon/rifle carry lunges, to the 10 yd line and back
-30 kettlebell swings
-15 squat thrusters
-10 derkins (on the coupon)
-frog jump to the 30 and mosey back
MARY: flutter kicks, just so we could say we did Mary
ANNOUNCEMENTS: either a Sasquatch or a float or a Sasquatch float is coming up. Stay tuned.
COT: The PAX impressed the QIC today. That was rough and every PAX was pushing through the last timer. Well done.

DATE: 2021-07-07
AO: Loco-Valhalla
Q: Dial-tone
PAX: ratatouille, Beaver Nugget, Bobcat, Boone, Brisket, CrotchRocket, Hoff, Inglewood, Madonna FNGs: X-Ray
COUNT: 11
WARMUP:
Step-in Burpees, Plank Toe Taps, Knee drive lunge
THE THANG:

AMRAP 3 parts per round:
1st. Bear crawl 20 Yds+Gorilla crawl 20 Yds+Tigger crawl 10 Yds+ pickel pointers
2nd. Lizard crawl 10 Yds+Chimp crawl 20 Yds+Baboon crawl 20 Yds+ 10 deconstructed burpees 3rd. 100 yards run + Upward-Downward Dog
3 rounds total, Impressive job everybody!!

MARY:
Donkey kicks, side plank both sides, Freddy Mercuries.
ANNOUNCEMENTS:
COT:

“Then the Lord God said, “It is not good for the man to be alone. I will make a helper who is just right for him.” So the Lord God formed from the ground all the wild animals and all the birds of the sky. He brought them to the man to see what he would call them, and the man chose a name for each one.” ‭‭Genesis‬ ‭2:18-19‬ ‭NLT‬‬
https://www.bible.com/116/gen.2.18-19.nlt

DATE: 2021-07-07
AO: Loco
Q: Rikers
PAX: Empire, Bolt, Pre
FNGs: None
COUNT: 4
WARMUP: SSH x15 IC, Willie Mayes Hayes x10 IC, Michael Phelps x10 IC, Kobra Kai press x10, Downward Dog 20sec THE THANG:
1. Turkish Get-up x 3 each side
2. Superset #1- 2 rounds 10 each
Pull-up/chin- Kettle swing
Pull-up/chin- Goblet squat
Pull-up/chin- Goblet upright row
3. Superset #2- 2 rounds 15/10 each
Lying bell press- Goblet reverse lunge
Werkin- Single leg deadlift to bicep curl- overhead press
MARY: 2 rounds- band steamboats x10- hip adductors, flexors, extenders, and abductors, pickle pointers with bells x15, hanging L-swings x10 (rinse and repeat) ANNOUNCEMENTS: none
COT: blessed to be able to get up and move our bodies underneath the giant ball of gas from the Greatest HIM the SkyQ