Backblasts

DATE: 2022-08-19
AO: Sparta
Q: Pop Fly
PAX: Bluegrass, Shogun, Zeus, Peanuts
FNGs: Pele, Mongoose
COUNT: 7
WARMUP: SSHs, WMHs, Cobra, Squats, and interspersed with OYO Burpees totaling 15

THE THANG:
(1) 5x Rounds of 3 Stair Climbs + 20 Squats.
PAX ran up and down the stairs 3 times and then did 20 Squats. repeat 4 more times.

(2) 1 lap around the track and 4 various sprints of different lengths. Rest was 5 good push-ups

(3) 10+1 ladder – Burpees and Squats. PAX did 1 burpee and ran across the field and did 10x squats. Then 2x Burpees & 9x Squats. This continued until we were at 10x Burpees and 1x Squat

MARY: Iron Cross, Cruches, 5 Merkins

ANNOUNCEMENTS: Dad’s Camp & 9/11

COT: Challenge yourself

DATE: 2022-08-19
AO: Farm
Q: Faceplant
PAX: Gekko (Keith Capp), Infinity
FNGs: Another Faceplant from Richmond!
COUNT: 4
WARMUP:

Side Straddle Hops

Mountain climbers

Arm circles

Michael Phelps

Squats

1 burpee

Willy Mays Haze

Mosie around the field
The thang:
Stations Set 1 (4 stations). Run across side of field and back was timer. Repeat entire circuit 3 times

1. Run across field width and back (timer)
2 Burpees
3. Flutter kicks
4. Merkins

Most around double field
Stations Set 2 (station 1 is timer)

1. Timer did squat walk halfway across field width and ran back 2. Plank
3. Air squats
4. Robot push-ups (alternate between high and low plank and repeat) MARY:
Ended with 25 flutter kicks.
ANNOUNCEMENTS:
COT: we’re fortunate to have the mobility to perform and enjoy having our butts kicked at F3 workouts.

DATE: 2022-08-18
AO: Freestate
Q: Cannoli
PAX: CashOnly, Horshack, Winston, Deagle
FNGs: None
COUNT: 5
WARMUP:
• SSH x 25 IC
• Imperial Walkers x 15 IC
• Frankensteins x 15 each way OYO
• Plank Jacks x 15 IC
• Mountain Climbers x 15 IC
• Laps with Karaoke in between
• Windmills x 15 IC
• Cherry Pickers x 15 IC

THE THANG:
• Count off 1-4
• # 1 runs up hill and down 3 times
• Meanwhile, #s 2-4 do the following exercises in rotation:
#2: Decline Merkins; #3: People’s Chair; #4: Curls (with coupon) Rinse & Repeat (two full rounds)
• Repeat for two more rounds with the following exercises:
#2: Incline Merkins; #3: Squats; #4: Upside down rowers (with coupon) Rinse & Repeat once (two full rounds)

MARY:
• Freddy Mercurys x 15 IC
• American Hammer x 15 IC
• Pickle pokers x 10 IC
• Plank-o-Rama x 10 IC (front, right, front, left, front)
• Flutters x 20 IC
o 10 low
o 10 high
• Scissors x 10 IC

ANNOUNCEMENTS:
Thirsty Third Thursday evening drinks moved to next week.

DATE: 2022-08-18
AO: Olympus
Q: Rambler
PAX: Rollingstone, Peanuts, Pop Fly, Hightower, Nano
FNGs: None
COUNT: 6
WARMUP: SSH, WMH. CP, MP
THE THANG: stair run. then with 3 teams of 2. one team is the timer moving coupon through MB 5 yards, running to the end of the field and then moving coupon again through reverse MB. 2 other teams doing q directed exercise with coupons. full run through broken up with 5 burpees and 5 squat jumps. MARY: mixed into the thang
ANNOUNCEMENTS: 9/11, dads camp
COT: prepare for changes, use this fellowship to push through

DATE: 2022-08-12
AO: Sparta
Q: Jag
PAX: K-Pop, Bluegrass, Peanuts, Zeus
FNGs: Pele
COUNT: 6
WARMUP: SSH, Overhead Clap, Michael Phelps, SSH, Imperial Walkers, SSH, Willie Mays Hays, Cherry Pickers, Down Dog, Cobra Kai, Merkins, Prisoner Squats, Fellowship Lap

THE THANG: Stations of 1-minute AMRAP: Battle Ropes, Woodchoppers with 25# hose; Active Plank with 10# medicine ball; Squat Thrusters with 30# slam ball; Ball Slams with 20# slam ball; Dead Lifts with 35# kettlebell; and . . . .

Farmer’s Carry with the 40-something# Devil’s Tooth.

Fellowship Lap, and then various ab exercises.

Repeat, substituting chest for abs on second rotation.

A final 2-minute AMRAP of one station of the PAX’s choosing.

MARY: Flutterkicks; LBCs.

ANNOUNCEMENTS: 9/11 Stair Climb; The Highlands begins a Monday evening workout starting 9/12.

COT: (short version) Don’t get too wrapped around the axle with what life throws at you. Sometimes, you just have to say “F- it”.