Backblasts

AO: LoCo- Wolverine

QIC: Rikers

The PAX: Microchip, Empire, & Pre

WarmUp: SSH x 15 IC, IW x 10 IC, HBW x 10 IC, MPx15 IC, & Hairy Rockettes x 10 IC

The Thang: Coupon swings 15 IC x 3, Coupon single arm row 10 ea arm x 3

Mosey to

MVES playground pull ups/ dry docks 25 (10/15 or 5/20 or …)per set divided to OYO modification x 3

Mosey to

WGHS bench dips 15 x 3 sets/ OG burpee 10 x 3 sets

Mosey to

Launch of for Man maker burpees 10 IC x 3 sets with coupon

Mary: Heels to Heaven x 15 flap Jack to Y-Supermans x 15 3 sets

COT: heavy hearts after word of another young life taken by suicide yesterday. Men do not stay silent! Vulnerability in our hurt is strength. Find our hope in God and not in a country or an elected official. My truth is in His name and for His glory. Let us be men that open to our wives, our friends, and use of 43ft of influence to change this equation- in our faith communities, our healthcare communities, education communities, and work communities. Be a voice for those in need and arms of love to those hurting. Be light in a dark place and be love.

Aye!!

AO: PatriotQIC: Fish Fry
The Pax: Cable Guy, Flipper, Lazlo, Citrus, Spokes, Road Kill, Surely, YHC

Warm Up: To the tune of Thunderstruck by AC/DC, Side Straddle Hops and Burpees on Thunder or Thunderstruck for a total of 34 burpees. LBACs. Rockettes. Mosey around the track with high knees, karaoke, and butt kickers interspersed.

The Thang:
A tabata in 5 sets, comprised of 20 second son 10 seconds off tabatas. Each exercise was repeated twice for a total of 1 min. At the end of the set of 5 exercises, we got a rest of 10 burpees. The sets:

Start

Power Squat

Alt Wide Merkin

Diamond Merkin

Diamond Hold

Dolphin push up

Break 1-10 burpees

Bonnie Blairs

Back lunge kick

4 count dry dock

Dry dock hold

Wide pike ups

Break 2-10 burpees

Ski Abs

Knee tap merkins

Bear Squats

In-out abs

Bobby Hurley’s

Break 3-10 burpees

Mummy kicks

Globe jumps

Side lunges

Jack Jabs

Air Press

Break 4-10 burpees

Mary:

Sit up hold while Rihanna sings, full sit ups while Eminem raps to Love the Way You Lie

Plank jacks

COT:

The early church faced far worse circumstances than us, including political revolution and oppression and deadly pandemics. But they realized that we become what we worship. Rather than focus on the circumstances and becoming fearful people, they kept their focus higher. Because of their devotion to fellowship and the prayers, these Christians had awe in their souls and generosity and gladness in their hearts. That generosity and gladness won over critics in hostile governments and changed cultures. May we be focused on higher good and improve our community by letting our gladness flow into good works families, work, and community.

AO: the farm
Q: Chile
PAX: Infinity, Running Man
Warm Up:
10 Don Quixote,
10 Cherry Pickers IC,
10 Michael Phelps IC,
15 Little Bitty Arm Circles IC,
10 Mountain Climbers IC,
15 Doggy Paddle IC

The Thang:
Set 1 – Emma’s Set (developed by my 7 yo daughter)
3 rounds of:
20 SSH IC
5 Burpees
15 Merkins
10 Star Jumps
20 squats
10 stag walks –
[From high plank, starting with right leg, straight lift reaching out and back as far as you can, then other leg repeat then lift right arm up and back, then left arm, repeat (2 each arm/leg combo = 1)]

Set 2 –
2 rounds: 10 coupon bent over rows, 15 coupon curls, 20 goblet squats

Set 3 – Bear Crawl Ring of Fire
Bear crawl in circle until Q says stop. 1 pax does either 10 plank up-down (high plank to low plank and back up) or plank to pike while other pax plank it out. Repeat until all pax do exercise.

6 MoM
10 Australian snow angels IC
12 Starfish Crunches
15 Superman
10 Rosalitas IC

CoT/WoW:
Good judgement comes from experience, and experience comes from bad judgement.

Leo F. Buscaglia said: We always think of failure as the antithesis of success, but it isn’t. Success often lies just the other side of failure.

In 2012 Harvard Business Review devoted an entire issue of that publication to the topic of how to learn from failures. In one of the articles, Professor Amy C. Edmondson noted, "Not all failures are created equal" and that in business there are three main kinds of failures, some of which are better than others.

First, there are failures that result from the lack of precision in routine but important matters—for example, a failure to follow design specifications in the manufacturing process. According to Professor Edmondson, these are “bad” failures that are preventable and should be eliminated as quickly as possible.

Second, there are failures that are the inevitable results of complexity in processes—mistakes made in uncontrollable situations, such as in triage in a hospital emergency room. These failures are unavoidable and cannot be controlled, but they can be managed.

Finally, there are failures that occur when researchers try to push the frontiers of knowledge with regard to a product or service—failures made by a research lab in developing a new product, for example. These failures can be “good” failures if structured in the right way because they can accelerate the learning process.

If we are to fail successfully—if failure is to move us along in our quest for perfection—we need to make similar distinctions in our daily efforts and daily failures. We should not be afraid of "good failures" those resulting from efforts to extend the frontiers of our knowledge. Thus, we should not be so fearful of failing that we avoid trying new or hard things merely because their very newness or difficulty increases the risk of failure.
Karl Maeser, a 19th century educator said:
“Only those who have the courage to make mistakes ever learn worthwhile lessons and truths.”

So be wise to identify the right risks and be courageous to take those risks in order to learn to fail successfully.

AO: FreeState

QIC: Horshack

PAX – 5: CashOnly, BlackDiamond, Winston. Deagle, Horshack

Warm Up

· Side Straddle Hops 25 IC

· Ozzy Osbournes 20 IC

· 2 laps around blacktop (karaoke)

· Harry Rockets 15 IC each side

· Mountain Climbers 15 IC

· 2 laps around blacktop (ass kickers)

· Lounge Act 10 IC each leg

· Frankensteins 15 IC each way

· Stretching – 90 seconds OYO

The Thang: Coupon-o-rama Super Sets (5 lower half rep/5 upper half rep/10 full rep)

· Super Set Curls

· Super Set Wide Squat

· Super Set Press

· Coupon-o-cides x 2 (Rifle Carry b/w) long & short sides

· Super Set Row

· Super Set Side Narrow Squats

· Super Set Arm Extension

· Coupon-o-cides x 2 (Zombie Carry b/w) long & short sides

· Dips (Narrow Grip, Upright Coupon)

· Incline Merkins (Narrow Grip)

· Carolina Decline Dry Docks (toes on Upright Coupon)

Mary

· Plank-o-rama 10-10-10-10-10

· Big Boy Sit Ups x 20 IC

· Windshield Wipers (Vertical) 15 IC

· Outlaws (Butt on Coupon) 10 IC each way

· Dying Cockroach (Butt on Coupon) 15 IC

· Flutter 20 IC

COT: QSource – Foundation 3: Group

· Defined as a voluntary combination of two or more people

· Effectiveness of groups is based on their pursuit of mission and purpose

· People are naturally group forming

· Three types of groups: Lizards (purpose seeking), Bullfrogs (existence seeking), and Leeches (members feed off the bullfrogs and take from the group for themselves)

· Teams are at the core of all groups – they find problems (disadvantages) to remedy

· Teams create more opportunities for leadership, such as leading workouts and events at F3

AO: Horizon

QIC: Maj Payne

The PAX: Sticks, 3-Mile, Kodiak, Attaché, Einstein, Magoo, Mayberry, Kombucha, Horsepunch, Subprime, FNG DoubleDip

WU: SSH x 20, IW x 15, WMH x 10, Cherry Pickers x 10, LBACs front and rear x 10, Copperhead Squats x 10.

The Thang: Mosey to grab some cinder block coupons.

Pair up.  Knock out the following exercises Dora style, but one PAX does SSH on way down, then BWS on way up while the other knocks out the exercise.  Swap as necessary.  Then, do the burpees together (each PAX does all).

Exercise: 100 x walking lunges
10 x burpees

Exercise: 90 x Cinderblock curls
9 x burpees

Exercise: 80 x BB sit ups
8 x burpees

Exercise: 70 x Mountain climbers (HC – “2-count”)
7 x burpees

Exercise: 60 x Cinderblock press
6 x burpees

Exercise: 50 x jump squats
5 x burpees

Exercise: 40 x Cinderblock squats
4 x burpees

Exercise: 30 x Cinderblock Merkins
3 x burpees

Exercise: 20 x Bent over rows
2 x burpees

Exercise: 10 x Thrusters
1 x burpee

Hold plank to pick up the six!

And back up…

1 x burpee
Exercise: 10 x Thrusters

2 x burpees
Exercise: 20 x Bent over rows

3 x burpees
Exercise: 20 x Bent over rows

4 x burpees
Exercise: 40 x Cinderblock squats

5 x burpees
Exercise: 50 x jump squats

6 x burpees
Exercise: 60 x Cinderblock press

7 x burpees

Exercise: 70 x Mountain climbers (HC)

Made it to 7! 

Mary:

And perfect for seven minute abs — Mary!!  If you’re not happy with first seven minutes, we’re gonna send you the extra minute free!! Or is it six minute abs??

COT: Way to push through the sets.  Each set represents a challenge that we face in life.  Gotta push through them as they come.  Embrace them, and view them as gifts.  We don’t improve if we don’t have challenges in our lives.  All that we experience every day provides opportunity for us to improve.  Embrace the suck.  It will make you a better man!

Aye!