Backblasts

AO: Horizon

QIC: Brown Bag

PAX: 3 Mile; Magoo, Einstein, Sticks, Kodiak; Disco; Major Payne; Attache

WARM UP: SSH; Don Quixote; Cherry Picker; Willie Mays Hays; LBAC

THE THANG:

PAX lined up along the sideline and ran together 8x from sideline to sideline, stopping at each sideline to perform 10 reps of an exercise: Merkins, BWS, LBC, Burpee, Merkins, BWS, LBC, Burpees.

PAX then took the scenic route to the Arena near #ThePatriot and partnered up alternating between Derkins and Steps Ups/Box Jumps, taking turns and descending by twos starting at 14 Derkins and by ones starting at 7 Derkins (not sure the QIC adequately described this to the PAX, but everybody kept moving so it was all good).

PAX then ran back to the AO.

MARY: PAX alternated burpees/lateral hops in a 1:4 ratio ascending by 1 burpee and 4 lateral hops with each round (i.e., round 3 was 3 burpees and 12 lateral hops) until time ran out, which was 8/32 for the QIC.

CIRCLE OF TRUST: PAX did one minute of mindful breathing. The Sasquatch is one of the many CSAUP challenges PAX will see on the channel, and it’s the one that completely sold me on F3. Those who have done other CSAUPs, including the recent ARC and/or MABA challenges, know the sense of pride and accomplishment that comes with doing something like this and what it can do for you in the world outside F3. Look for these opportunities and commit yourself to doing one, and I guarantee you’ll come back for more.

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AO: PatriotQIC: FIsh Fry
PAX: 11 Pax braved the hillacides-Lazlo, Coconuts, Jag, Sunshine, Bone, Undertow, Maguire, Petro, Cable Guy, Wedding Singer and YHC

Warm Up: SSH, Moroccan Night Clubs, Michael Phelps, Frankensteins, Willy Mays Hayes, Potato Pickers

The Thang: After the warm up, we moseyed over to drill hill where 8 cones were strategically placed. Much to everyone’s delight, we began a set of suicide drills of the following order:

Run down to the 8th cone, 10 derkins and then backward run to the top for 10 power squats. Down to the 7th cone for 10 derkins, backwards runs to the top and repeat until no cones were left to conquer.

Since folks were tired of running downhill, we decided to run uphill to the following exercises

Bear crawl one cone up and then crawl bear back
Sprint 2 cones up for 20 4 point hops and return
Sprint 3 cones up for 20 squat merkins and return
Sprint 4 cones up for 20 tuck drills
Sprint 5 cones up for 20 power jumps
Sprint 6 cones up for 10 ski abs
We concluded our playtime by sprinting up to the top of the hill stopping to pick up our cones along the way with a burpee and returned to Patriot.

Mary: Flutter Kicks, WWI’s, Pike Ups

COT: This week, YHC was reminded that this is the 30th anniversary of the ground invasion of Kuwait as part of Operation Desert Storm led by Gen. Norman Schwarpkof. One of his quotes was "You can’t help someone get up a hill without getting closer to the top yourself." In other words, supporting others in their success is a boon for both. Ecclesiates 4:12 says something similar: Though one may be overpowered, two can defend themselves. A cord of three strands is not quickly broken. One of the principles of F3 is to pick up the six, always supporting your brother. We should do this in all of our other callings as well, supporting our work colleagues in their success, our families in achieving their dreams, and in general providing supportive strength where we can.

AO: FreeState
QIC: @Deagle
PAX: 5 – @Black Diamond, @CashOnly, Winston, @Horshack, @Deagle

Warm Up
· Side Straddle Hop (SSH) x 25 IC
· Imperial Walkers x 15 IC
· Cherry Pickers x 15 IC
· Mosey around the blacktop, karaoke on the sides
· Hill Billies x 15 IC
· Willy Mayes Haze x 15 IC
· Mountain Climbers x 15 IC
· Mosey around the blacktop, high knees on the sides
· Copperhead Squat (1-2-3 slow squats) x 15 IC
· Windmills x 15 IC
· Hairy Rockets x15 IC

The Thang:

• Mosey Down to the Playground of Pain
• Circuit Rounds (2): all exercises 45 seconds, 15 seconds to recover and get to the next
  • o Side Jumps
  • o Dips
  • o Bear Crawl around the playground
  • o Decline Merkins
  • o Plank
• Suicides at the tennis court between Circuit Rounds
• REPEATO: Second circuit round (same as above)
• Jacobs Ladder 1-2-3-2-1 Burpees before Mary

Mary:
· Reverse Crunches x 15 IC
· Crunches (10 standard + 10 side twists) x10 IC
· Dying Cockroach x 15 IC
· Travoltas x15 IC
· Outlaw x 20 IC
· Rosalitas x 15 IC + 10 flutters IC

AO: BulldogQIC: GigawattThe PAX: @Boone @Rikers @Refueler @Shute @Nolan @Bobcat @Bolt @Mittens @Brisket @Pre Welcome -@MaterWarmUp: Cherry Pickers IC, Hamstring cross stretch 20ct, MP’s IC, SSH IC, Cobra Kai / DwD 15ct, Calf Stretch 15ct
The Thang:
Part 1: Merkin Jax & Merkin Climbers
1:4 ratio – 1 Merkin: 4 Plank Jacks
5 x totally 5 Merkins: 20 Plank Jacks
Repeated but instead of Plank Jacks we did Mountain Climbers

Part 2: AMRAP Stations with Coupon Leads
Four stations, five minute rounds. Rotate on Coupon Station. (When PAX was finished at the coupon station they called rotate.
Rd1:
10 Mudder Bunnies
Merkins
Iron Mikes
LBC

Rd2:
20 Kettlebell swings
Dips
Sumo Squats
Flutter Kicks

Rd3:
10 Jump over burpees
Dive bombers
Reg. squats
Single Leg pickle pointers

Rd4: (Shorten this round for time, quick 2 minute rd)
5 Man Maker
Plank up/downs
Side lunges
Heels to heaven

Mary: forgo since she was worked in during the thangCOT: Word of wisdom. "Most people do not "Listen" with the intent to understand. Most people listen with the intent to reply. – Stephen Covey

I’ve found myself lately not "Listen" during conversations, either with my M, with other family members or with friends. I keep catching myself trying to "fix" their problems or one upping them or comparing stories, when what I should be doing is Listening. So plant that seed in the back of your mind, am I listening to understand?

Historic Black Moments

Delphi, Tues, Feb 23, 2021

QIC: Zeus & HT

PAX: PopFly, Dunder, MjPayne, Ashe, IceRoad, Gadget, Judo, ElNino, Derecho, Roddick, YNAB, Houlihan, Yardsale, Slider, Nano

Warm up:

20 cadence SSH, windmill, Michael Phelps, Rocketts, Arm circles forward & reverse, WMH’s

The Thang:

Black History Celebration

3 min partner workout, 1 min recovery & reading of next historical moment

1863– President Abraham Lincoln signs the Emancipation Proclamation on Jan. 1. The proclamation calls for the freedom of all slaves found in Confederate states. While it did not give immediate freedom to most slaves, thousands were still freed the day the proclamation went into effect.

Exercise- Hand Release – Merkins / other Pax run to 50 yard line and back

Song: James Brown – Living in America

1909– The National Association for the Advancement of Colored People (NAACP) is formed in response to the Springfield Race Riot of 1908. The riot included the burning of Black-owned homes and businesses and the killing of Black citizens.

Exercise- High Plank Hold (everybody)

Song: Swing low Sweet Chariot –

Sung by Zeus & PAX

1936– Track-and-field star Jesse Owens competes in the Olympics and wins four gold medals. He causes major embarrassment for Adolf Hitler, who had intended the Olympics to showcase the ‘Aryan’ race.

Exercise- Big Boyz Sit up/ other pax run to 50 and back

Song: A Change is Gonna Come, Sam Cooke

1947– Jackie Robinson joins the Brooklyn Dodgers and becomes the first Black Major League Baseball player. He later becomes National League Rookie of the Year.

Exercise- Jungle boy squats / bear crawl to 10 and back

Song: Jackie Robinson, Ellis Paul

1955– Rosa Parks refuses to give up her bus seat to a White passenger in Montgomery Ala. and is arrested. The event sparks the Montgomery bus boycott, which led to the integration of the public bus transit system.

Excercise- wall sit for entire song

Song: Outcast – Rosa Parks

1963– One of the most profound moments of the Civil Rights Movement, the march on Washington D.C., is held. Among the events, Martin Luther King, Jr. delivers his historic “I Have a Dream” speech.

Exercise- Mountain climbers/ Karaoke to the 50 and back

Song: Pride by U2

1965– The Voting Rights Act of 1965 is signed into law by President Lyndon B. Johnson, outlawing voting discrimination and making it illegal to bar any U.S. citizen from voting based on race or color.

Exercise – American Hammers / other PAX jump to 10 yard and back

Song: What’s Going On, Marvin Gaye

1968– Olympic teammates Tommie Smith and John Carlos give the Black power symbol during the awards ceremony. They were both suspended by the Olympic Committee and subjected to abuse in the U.S. However, that courageous show of solidarity made the 1968 Olympics one of the most memorable in history.

Exercise- One pax perform overhead arm press. Other Pax Run to 50 yard line run backwards back

Song: Fight the Power, The Isley Brothers

1982– Singer Michael Jackson releases “Thriller,” selling 40 million copies and creating one of the greatest albums of all time.

Exercise- Shoulder press/ Frankenstein was to 40 and back

Song: Thriller, MJ

2008– President Barack Obama is elected president, becoming the first Black president-elect of the United States. He is backed by a multitude of supporters from nearly every background and age group.

Exercise- Burpees / run to 50 and back

Song: Higher Ground, Stevie Wonder

CoT:

Appreciation to all that have helped us get to where we are today and prayers for continued Racial Equality. 17 Strong came out to take part in sharing this moment together!