Backblasts

DATE: 2022-05-28
AO: Freestate
Q: ShowMe
PAX: Riot, Horshack, ShowMe
FNGs: Dungeon Master, Sherlock, Elsa
COUNT: 6
warmup:

Ssh x 25
Hillbillies x 15
One legged burpees x 10
Windmills x 15
Mountain climbers x 15
El capitans x 15

the thang: circle of pain – 3 laps around circle
– emom

Fingertip merkins
Up and overs
Carolina dry docks
Kraken burpees
Incline merkins
No surrenders
Glute bridge

mary:

Rosalitas x 15
Outlaws x 10 each way
Crunches – the little baby ones x 25
Kicks – flutter x 20
Scissors x 10

announcements: the murph on monday, road cleanup on June 4th

cot: with all the dark news of the past week, we return to the things that we have to be thankful for with howard thurman’s prayer of thanksgiving

today, I make my sacrament of thanksgiving
i begin with the simple things of my days:
fresh air to breathe, cool water to drink,
the taste of food, the protection of houses and clothes, the comforts of home. for all these, I make an act of thanksgiving.

i bring to mind all the warmth of humankind that i have known: my mother’s arms, the strength of my father, the playmates of my childhood, the wonderful stories brought to me from the lives of many who talked of days gone by when fairies and giants and all kinds of magic held sway; the tears i have shed, the tears i have seen; the excitement of laughter and the twinkle in the eye with its reminder that life is good. for all these, i make an act of thanksgiving this day.

DATE: 2022-05-27
AO: Horizon-Ao
Q: Maj. Payne
PAX: 3 mile, Bambi, Poe, Flipper, Yardbird, Kodiak, sticks, Lazlo, Mayberry FNGs: Attaché
COUNT: 11
A gray day in the gloom brought 11 PAX out for some circuit fun lifting heavy stuff and a bit of F3 Ultimate. Once Mayberry finished his 5 x penalty burpees for a late arrival, the PAX got down to business.

WARMUP: SSH, IW, WMH, Cherry Pickers, BWS, Merkins

THE THANG: Mosey to the little turf area on the other side of Discovery Elementary where YHC placed some heavy stuff for some circuit training. 2 x rounds of 30 seconds on / 15 seconds off. Station 1: Wall balls with the 20# medicine ball; Station 2: Battle ropes; Station 3: Coupon curl; Station 4: KB Squat; Station 5: Coupon Overhead Press; Station 6: KB Swing; Station 7: Single 70# bucket farmer carry; Station 8: Burpees; Station 8: Sandbag obliques drag; Station 10:: Chain ground to overhead; Station 10: Burpees

Then mosey back to the field for some F3 ultimate frisbee for the remainder of the workout.

MARY: 10 x Flutter kick

ANNOUNCEMENTS: Memorial Day Murph and F3 Picnic Monday. Also take time to remember those who have all in service to our country. Lazlo’s 8 workouts in 7 days is coming up June 5-11. Also, the F3TheCapital 4-Year Anniversary Convergence is coming June 18 at Roosevelt Island.

COT: Always an honor to Q! Find ways to lead. It makes a difference!

DATE: 2022-05-27
AO: Sparta
Q: Zeus
PAX: Bluegrass
FNGs: Blake (Bluegrass 2.0) New F3 Name Pele’
COUNT: 3
WARMUP: SSH, Michael Phelps, Arm circles, DWD, Cobra Khai
THE THANG: Run to each corner of track carrying coupon 4x’s equaling 1mile. Stop at each corner and execute 5 burpees, 20 Merkins, 25 Air Squats. Take turns while 1 PAX does 10 bent over rows while remaining PAX rest in plank position.
MARY: 1 PAX does 5 Hula Hoops while remaining PAX does Big Boyz, While in plank position each PAX takes turns bear crawling around hula hoop for two rounds. While doing Freddie Mercury’s each PAX takes turns doing fast feet in and out around hula hoop for two rounds. ANNOUNCEMENTS: Murph & F3 Picnic
COT: Change is not comfortable. In order to adapt you must challenge yourself.

DATE: 2022-05-27
AO: Patriot
Q: Fish Fry
PAX: citrus, Old Bay, Shake ‘N’ Bake, Bone, Legacy, Rainman, CableGuy, Vila, Speedo, Jag, Landslide, Elvis, Sunshine, Wedding Singer, Anchor Man, Spokes, Ice Tea, Roadkill FNGs: Maestro, Shredder, Ransomware
COUNT: 22
WARMUP: SSH, Imperial Walkers, Tricep Stretch, Michael Phelps, Willy Mays Hayes THE THANG:
We took a short mosey to the tennis courts for a tennis themed workout. Toe taps across the baseline followed by suicides to service line and net X 5 Calf Raises on baseline
Tabata comprised of 20 seconds of burpees followed by 40 seconds of horse stance to simulate waiting for Nadal to finally serve.

Moving Blairs to net and back
Beast line drill X 3

Side lungers
Side to Side drills shuffling to each sideline on the court and a pyramid of Merkins to 5

For fun, we played tennis using some oversized balls. Using rally point rules, the team that either hit the ball out of bounds or let it bounce twice had to do burpees X the number of times the ball went over the net. The point winners just did squats and jeered and the point losers.

MARY:
4 Count Bird Dogs, Dead Bugs, Superman with Pullups
ANNOUNCEMENTS: Murph, Memorial day picnic and a bunch of other stuff COT: Just time for a quick prayer after naming the 3 FNGs.

DATE: 2022-05-27
AO: Atlantis
Q: Bratwurst
PAX: Infinity, Hammerhead, 2 percent, OverUnder
FNGs: None
COUNT: 5
WARMUP: 11 Side-straddle hops, 2×20 second butterfly stretch with
THE THANG: Ran from AO to and around the capitol building. Stopped thrice for the following exercise sets: 1. 20×Merkins, 20×Air Squats, 20×Calf raises
2. 30×forward lunges, 20×wide merkins (texans?), 30×reverse lunges 3. Active rest, held Al Gore and V-sit position
MARY: Returned on time, no time for Mary
ANNOUNCEMENTS: Various events happening this memorial day weekend.
COT: Discussed my efforts to expand my scope of self-defense and why I thought it was important.