Backblasts

AO: The Patriot

QIC: CableGuy
The PAX: Citrus, Fish Fry, Flipper, Jag, Lucius, Maguire, Monk, Myspace, Sunshine, Undertow
WarmUp: Side Straddle Hop, Itty Bitty Arm Circle, Willie Mayes Hayes, Cherry Picker, Down Dog, Cobra Kai, Fellowship Lap
The Thang: Pax circled up on the field for four rounds of Ring Of Fire with alternating exercises as each Pax bear crawled around the circle. Exercises were: Merkins (OMC)/Body Weight Squats(OMC); Plank Jacks (IC)/Bonnie Blairs (OYO); Alternating Shoulder Tap (IC)/Mountain Climbers (IC); Side Straddle Hop (IC)/Overhead Clap (OMC). We then moseyed over to the railing by the gym for Aussie Pushups x10/Merkins x10 x five rounds. Mosey back to cool down for Mary.
Mary: Freddy Mercury, Toy Soldier, LBC, American Hammer, The Myspace
COT: Honor your mother, grandmother, M this weekend and set the example for your kids – they learn how to love and how to show respect from you.

5-7-2021
The Stache- Hero WOD
AO: Bulldog
QIC: Bobcat

The PAX: Total of 13= Ronaldo, Crotch Rocket, Gigawatt, Dial-Tone, Nolan, Scranton, Shute, Hoff, Banjo, Inglewood, Beaver Nuggets, Grouse, and Bobcat.

WU: Warmup (SSH, cherry pickers, cobra Kai, DD)
AMRAP-3 Merkins/3 shoulder Taps/3 plank toe touch= continuous to Rancid=Outta My Mind- 2:20

Thang- Partner Up-

“The Stache” HERO WOD
This is a AMRAP (continuous rounds and repetitions) type workout. “Stache” was dedicated to former Fairfax County officer-Sgt George Phillip Moskowitz
https://wodwell.com/wod/the-stache/
33 Minutes “The Stache” (partner up)-Switch between – 400 meter Run

• 12 Push-Ups
• 31 Alternating Lunges
• 19 Burpees
• 54 Air Squats

Mary- escalating flutter kicks, Freddie Mercuries, Little Baby Crunches, Plank, Heel Taps, & Leg Raises
COT

Listening– James 1:19-20- Be Quick to Listen- “my dear brothers and sisters, take note of this: Everyone should be quick to listen, slow to speak and slow to become angry, because human anger does not produce the righteousness that God desires.Quick to listen is intentional and should be used in every interaction with family and friends. Concentrating on the listening part will help with endless talking and with patience. Thus, listening increases prayer life. Feel comfortable sitting in silence and listen to what God has to say.

Burg Fri, May 7, 2021

Dora Deck Climb

QIC: HT

PAX: Cutter, Squid, Ape, Refueler, Prius, Bolt, Microchip, RocketMan, FNG Flame

Warm up:

50 cc SSH, Imperial Walkers, WMH’s, Arm Circles forward & reverse, Michael Phelps, then moved over to benches for calf, hamstring and back stretches. Final warm up was fellowship jog to municipal parking deck.

The Thang:

Bottom of deck: 10 burpees, Jog up to next landing: 10 merkins, sprint down

10 burpees, jog up to next landing: 20 squats, 10 merkins, sprint to bottom

10 burpees, jog up next landing: 30 shoulder press, 20 squats, 10 merkins, sprint to bottom

10 burpees, jog up to next landing, 40 flutter kicks, 30 shoulder press, 20 squats, 10 merkins, sprint to bottom

10 burpees, jog up to next landing, 50 SSH, 40 flutter kicks, 30 shoulder press, 20 squats, 10 merkins, sprint to bottom

10 burpees, jog up to too landing, 60 Mtn Climbers, 50 SSH, 40 flutter kicks, 30 shoulder press, 20 squats, 10 merkins, sprint to bottom

Mary:

Skipped short in time and we did Flutter kicks in beatdown.

CoT:

Remember who your role model(s) have been in your life. What did they do for you that has been so memorable, how has that helped you shape your life? Now play that forward, how can you be a role model to someone else? How can you help them make a difference in their life? Pray that we as leaders in our own lives can be the role models for our family and our community.

Welcome back Prius!!! And welcome to F3 Flame!!

AO: #freestateQIC: @deagle
PAX: 2 – @horshack, @cashonly

Warm Up:

· SSH x 25 IC

· Imperial Walkers x 15 IC

· Cherry Pickers x 15 IC

· Frankenstein x 15 out and back

· 2 moseys around the blacktop, high knees on the sides, ass kickers second time

· Monkey Humpers x 15 IC

· Michael Phelps x 15 IC

· WMH x 15 IC

· Mosey around the blacktop, karaoke on the sides

The Thang:
(borrowed and modified from Patriot…)
10 exercises, 50 repeats each, whoever finishes the exercise runs one lap around the blacktop

· 50 coupon curl

· 50 coupon squats

· 50 coupon overhead presses

· 50 step ups (1 each leg)

· 50 Dips

· (Gotta put in some burpees… ) – Jacob’s ladder 5-4-3-2-1

· 50 Jump overs (1 each side)

· 50 Windshield Wipers (1 each side)

· 50 lunges (without coupon)

· 50 coupon chest press

· 50 overhead claps

Mary:

· LBCs x 25 IC

· Plank-O-Rama (50)

· Freddie Mercury x 15 IC

· Hundreds x 20 IC

· Reverse Crunches x 15 IC

· Flutters x10 IC

COT

Fun facts about Cinco de Mayo and feeling sorry for not bringing margarita…

AO: LoCo Bulldog
QIC: Banjo (WV)The PAX: Bolt, Inglewood, Rikers, Bobcat, Crotchrocket, Nolan, Gigawatt, Pre, Scranton, RefuelerWarmUp: Slow Merkins, Iron Mikes, Michael Phelps, Don QuixotesThe Thang: In a circle, one PAX bearcrawls around the outside of the circle while the PAX do an exercise. Once the crawler reaches his spot, the next PAX bearcrawls while the PAX do a separate exercise. Alternate between the two exercises until all PAX have bearcrawled for that round.
Alternating exercises:
Merkins/plank jacks; Iron Mikes/Burpos; Side straddle hop/Apollo Ohno; Mountain Climbers/Tricep Dips
Mary: 60 second hold of Plank, Knalp, Boat, and Superman.COT: Piggybacking off of a big announcement for Pre, the point of F3 starts with a lower order- the magnet and the key- the 1st F of fitness. It draws in and then unlocks the door to the higher order 2nd and 3rd F. We all have been created for a purpose and through these 2 F’s, we find our purpose- service and calling. Ended with a prayer that the Father would make us servants to fulfill this calling and purpose.