Backblasts

AO: The Farm

QIC: Infinity

The PAX: Gekko and Running Man

WarmUp: Air Squats, Don Quixote, Michael Phelps, and Cherry Pickers.

The Thang: Rocky Balboa workouts done to music from the first four Rocky movies:

Rocky I

1. 400m Run w/weight (water bottles in each hand)

2. 20 Shadow Speed Bag punches IC

3. 10 Typewriter Merkins (1-arm Push-ups)

4. 20 BBS with twist/punch at top w/weight

5. 10 Clapping Merkins

6. 20 Jab-Jab-Cross Punches w/weight

Rocky II

1. Suicide Sprints

2. 10 Typewriter Merkins (1-arm Push-ups)

3. 20 Coupon Block Swings (Chopping Wood)

4. 10 Pull-ups

5. 20 BBS with twist/punch at top w/weight

6. 20 Shadow Speed Bag punches IC

7. 20 Jab-Jab-Cross Punches w/weight

8. 12 American Hammers

9. 20 Lateral and Front Combo Raises IC

10. 20m Walking Lunges

11. 20m Bear Crawls

12. 10 Shadow Jump Ropes w/weight IC

Rocky III

1. Suicide Sprints

2. 20 Jab-Jab-Cross Punches w/weight

3. Apollo Creed Footwork drills

4. More Suicide Sprints

5. 20 Shadow Speed Bag punches IC

6. 15 Swimmers IC

7. 20 Jab-Jab-Cross Punches w/weight

8. 10 Shadow Jump Ropes w/weight IC

Rocky IV

1. 20m Walking Lunge out and 20m Bear Crawls back (Running: up a snow-covered mountain)

2. 20 Shadow Speed Bag punches IC

3. 20 Crossover Punches (Sawing wood)

4. 15 Weighted American Hammers (Lateral medicine ball throw)

5. 20m Bear Crawl out and 20m Standing Long Jumps back (Weighted sled pull)

6. 10 Wide-grip pullups

Mary: V-ups and BBS with twist/ punch at top w/weight.

Observations: This was a non-stop beat down, but we put in a solid performance. YHC ran out of breath during the footwork drills. There were more exercises from Rocky IV, but we ran out of time.

CoT: “Going in one more round when you don’t think you can. That’s what makes all the difference in your life.” – Rocky Balboa

“Every champion was once a contender who refused to give up.” – Rocky Balboa

AO: The Patriot

QIC: Maj Payne

The PAX: Lucius, Bone, Surely, Subprime, Citrus, Maguire, Sunshine, Lazlo, Undertow, Cable Guy, Fish Fry, Petro

Lucky 13 PAX posted this Friday gloom at The Patriot. Frost covered the ground, and the footing was definitely not sure, but these obstacles could not stop the select #HIM whose desire was to continue moving to advantage! The task before them was not easy, but it was fairly simple — an escalator beatdown that only went higher!

WU: SSH x 40? (or however long it took for all stragglers to grab a coupon and join the circle), IW x 10, WMH x 10, Cherry Pickers x 10, BWS x 10, then slow BWS x 10, and finally 10 x Merkins IC.

The Thang: The Escalator!

5 x Burpee, then a lap (around the turf area due to the track being more akin to a skating rink. Safety is important too!

5 x Burpee, 10 x Merkin, then a lap.

5 x Burpee, 10 x Merkin, 15 x Coupon Curl, then a lap

5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, then a lap

5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, then a lap

5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, then a lap

5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, 35 x BWS, then a lap

5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, 35 x BWS, 40 x 2-Count SSH.

Time for Mary!! And yes, the Mountain Climbers were particularly terrible.

Mary: 10 x Flutter Kick. Can’t have Mary without Flutter Kick. Pretty sure that’s illegal, at least for a MP Q. Then 50 x LBC

COT:

I’m stronger because I had to be,
I’m smarter because of my mistakes,
Happier because of the sadness I’ve known,
and now wiser because I learned.

Every challenge you face today makes you stronger tomorrow.
The challenge of life is intended to make you better, not bitter.

With each step you take, you will grow stronger and stronger, more and more skilled, more and more self-confident, and more and more successful. So keep taking steps forward. That is what makes you a leader in whatever capacity you are: as a husband, a father, a son, a brother, a teammate, a friend.  At work and at home. Embrace the challenges!!

Aye! 

AO: #freestate
QIC: @Deagle
PAX: 4 – @BlackDiamond, @Winston, @Deagle, @Horshack

Warm Up

• Side Straddle Hop (SSH) x 25 IC
• Hillbilly x 15 IC
• Mountain Climbers x 15 IC
• Mosey around the blacktop x2 knee up/Ass kickers on the sides
• Air Pushes x 20 IC
• Michael Phelps x15 IC
• Frankenstein x 10 each side
• Mosey around the blacktop carioca on the sides
• Cherry Pickers x 15 IC
• Windmills x 15 IC

The Thang:

• B – Burpees x 10 IC
• L – LBCs x 20 IC
• A – Alligator Merkin x 20 single counts
• C – Carolina Dry Docks x 15 IC
• K – Knerkin (merkins on knuckles) x 15 IC (Mosey around the blacktop)
• H – Happy Jacks (5 SSH followed by 2 jump squats) x 4 IC
• I – Inclined Merkins x 15 IC
• S – Squats x 15 IC
• T – Travoltas x 10 each side IC
• O – Outlaws x 10 each side IC
• R – Rosalita’s x 15 IC
• Y – Yoke Walk (circle)Mosey around the blacktop
• M – Monkey Humpers x 15 IC
• O – One Calls x 10 IC
• N – Not-So Lazy Boys 30 seconds
• T – Tony Hawk Burpee x 10 OYO
• H – Hairy Rockettes x 10 IC

Mary:

• Dying Cockroach x 20 IC
• Reverse Crunch x 20 IC
• Plank-o-rama x 10 each position IC
• Flutters x 20 IC
• Dolly x 15 IC
• Protractor + 10 Freddie Mercury IC

COT:

• The celebration of Black History Month was created in 1926 by Carter G. Woodson, a noted African American historian, scholar, educator and publisher.
• It became a month-long celebration in 1976.
• The month of February was chosen to coincide with the birthdays of Frederick Douglass and Abraham Lincoln.

AO: Olympus

QIC: Gadget

PAX: Obadiah, Derecho, Hightower, Pop Fly, El Nino

WarmUp: SSHs, Merkins, Air Squats, Good Mornings, Down Dog, Cobra Kai

The Thang:

The PAX paid homage to the story of Joshua bringing down the Walls of Jericho (with coupons). Seven exercises, seven reps each, running around the school (later modified to the parking lot for time). Exercises: Merkins, CPRs, Goblet Squat, Shoulder Press, Ins/Outs (Zeus’ Special), Lunges, Lion King. Ran for a grand total of about 1.9 mi.

Mary: Rocky Sit Ups, Flutter Kicks, 6 inches onstop while being serenaded with "High Enough" by Damn Yankees, then LBCs for good measure.

COT: Leadership involves practice, getting out of your comfort zone and building up from there. Obadaiah offered a strong prayer for F3 men to be positive forces throughout this great land of ours.

Announcements: The 2021 Abominable Ruck Challenge was a hoot and our backs have stopped hollering. Dads Camp on 4/17, more info in the dadscamp channel. El Nino Wants You to join him in taking on The David Goggins on March 5, check mumblechatter channel for details.

AO: The Farm

QIC: Infinity

The PAX: Chile and Running Man

WarmUp: Copperhead Squats, Don Quixotes, Cherry Pickers, Michael Phelps, Arm Circles, IT Band Stretches, and Short Mosey.

The Thang:

Parking Lot Fun — From the end of one row of parking spaces:

• Bear Crawl forward 2 spaces

• Crawl Bear backward 1 space

From the far end of the row of parking spaces:

• Standing Long Jump forward 2 spaces

• Jump Backward 1 space

Mosey to the picnic shelter

Three Rounds of:

• 15 Merkins, 12 Box Jumps, and 30-sec Wall Sit

One Round of:

• Mountain Climbers with feet on wall and 30-sec Balls to Wall 15-sec Al Gore

Mary:

Monthly Challenge 2/10: While listening to “Amanda” by Boston, perform the following:

• Dying Cockroaches

• V-Ups

• Side Crunches

Monthly Challenge 2/9: While listening to “I’ll Be There for You” by Bon Jovi, perform the following:

• Donkey Kicks

• Dirty Dogs

• One Merkin every time he says “You”

Observations: We started out in the elements, which were mild this morning despite predictions. All PAX unlocked their Rain-or-Shine achievement. We then transitioned to the picnic shelter mainly for its dry surfaces.

CoT: "Your TALENT determines what you can do. Your MOTIVATION determines how much you are willing to do. Your ATTITUDE determines how well you do it." – Lou Holtz, Super Bowl legend