Backblasts

DATE: 2022-07-02
AO: Olympus
Q: Nano
PAX: Zeus, Peanuts, Rollingstone, Obadiah
FNGs: Full Metal Jacket
COUNT: 6
WARMUP: The usual

THE THANG:

The PAX all grabbed a beanbag and set off for a tour of the AO. At the first stop, one PAX donated a bean bag and the PAX did 10 burpees. This continued as we worked our way around the school stopping 5 additional times with exercises that included:

* 20 step ups + 10 burpees
* 40 Overhead claps + 10 burpees
* 60 Air squats + 10 burpees
* 80 Tippy toe jumps + 10 burpees
* 10 burpees

We then set out in the reverse direction to pick them all up doing 3 burpees per stop.

Finally we had a bit of time for some F3 cornhole. Each pax has one toss per round. The losing team did all of the exercises, if there was a tie, they split them.

MARY:
Pickle Pointers, flutter kicks, row boats

ANNOUNCEMENTS:
Keep the mountain dogs in your thoughts! Be safe this weekend.

COT:
>From the F3 Round Table podcast: A man’s masculinity is not established one and for all, but rather needs to be repeatedly established for a man to feel right about him self. When we don’t, we can turn into A-holes or Sad Clowns. F3 helps all of these things: 1. It shows the A-holes there is someone better, 2. It gives the sad clowns a community of men to belong to, 3. It gives us something hard, perhaps even daily, to perform that helps us avoid the dwindling masculinity in the first place. So come be a man, put a man their place, and lift a man up, but don’t leave anyone where you found them!

DATE: 2022-06-26
AO: Mor-Ruck-Ing
Q: Patchouli
PAX: Patchouli
FNGs: None
COUNT: 1
Logging Patchouli’s solo ruck last week so he gets those paxminer credits

DATE: 2022-07-03
AO: Mor-Ruck-Ing
Q: Old Bay
PAX: Yardbird, Old Bay
FNGs: None
COUNT: 2
Speed ruck, no beatdowns.

7.44 miles with 15:41 avg, two miles were under 15.

15,000 steps

Conversation halted last two miles as dogs 🐕 were barking and PAX were breathing 😮‍💨

DATE: 2022-07-02
AO: Freestate
Q: Winston
PAX: Dungeon Master (Amon), ShowMe, Horshack, Butter
FNGs: Novacaine, PurpleFox
COUNT: 7
WARMUP:
25 side straddle hops IC
Jog to far corner of the field
25 side straddle hops IC
Jog to far corner of the field
25 side straddle hops IC
Jog to far corner of the field
25 side straddle hops IC
Jog to far corner of the field

15 hillbillies IC
15 hairy rockets IC
10 pike hop merkins IC

10 sit throughs IC
10 abe vigodas IC
10 cherry pickers IC

THE THANG

1 min AMRAP circuit (20 LBCs IC between sets)
1 Curl to over head press
2 Coupon squat to overhear press
3 Curl to halo
4 Taint scrapers
5 Incline mirkins

Pax completes 3 blockies at the starting line then…
Murder bunnies to the second line
Bear crawls to the third line
Runs to the end of the field and back to the coupon
Rifle carries the coupon to the start
Holds plank until everyone is back

Repeat three times

MARY:
20 big boy sit ups single count
20 X factors ic
20 count ic plankorama
20 flutters ic alternating short/long every 5

DATE: 2022-06-28
AO: Delphi
Q: I-Beam
PAX: Hightower, Nano, Juneau, Peanuts, K-Pop, Hoolihan, YNAB FNGs: None
COUNT: 8
WARMUP: Mosey, SSH, Michael Phelps, Cherry Pickers, Arm Circles THE THANG: Crazy 88’s workout modified for time
PAX took a spot with their coupon along the sideline of the field Round 1: 11 rounds of 8 merkins with a sprint to the opposite sideline.
PAX brought in the six with a wall sit. Once all PAX were on the wall, one round of bear crawl ricky bobby was performed
Round 2: 11 rounds of 8 overhead press with PAX choice of coupon carry to the opposite sideline
PAX brought in the six with a wall sit. Once all PAX were on the wall, two rounds of bear crawl ricky bobby were performed Round 3: 11 rounds of 8 squrls/curls with a rifle carry to the opposite sideline
PAX brought in the six with a wall sit while a coupon was passed down. Once PAX passed the coupon, PAX bear crawled to the end to be ready to receive and pass coupon. Two rounds completed. MARY: Yes
ANNOUNCEMENTS: None
COT: Cherish the time with those you love.