Backblasts

Ice-Encrusted Coupons – The Patriot, 12.28.2020

AO: #thepatriot

QIC: @cableguy, @weddingsinger

The Pax: 10 strong

Warmup: Side straddle hop, Itty bitty arm circles, Willie Mays Hayes, Cherry pickers

The Thang:We’re split into four teams to proceed counterclockwise through a series of workout stations. We’ll be timed by one team running about 350 meters – around the field, not the icy track – starting at the southeast corner where the snack bar is. Team 1 will run first – their arrival at the northeast corner triggers the rotation. Exercises are written on your cone – there are two per cone – alternate them as you pass through.

Team 1: SE corner to run

Team 2: NE end zone (Block Burpees / Curls)

Team 3: Midfield (Kettle Bell Swings / Durkins)

Team 4: SE end zone (Thrusters / Coupon Squats)

Mary: Mountain climbers, side plank rotate (each side), side plank elbow to knee (each side), big boy sit ups, American hammers, flutter kick

COT: Christmas is a week away – and with it comes a lot of expectations. This will be hard year for many when we miss out of family gatherings and holiday traditions. We are great at finding the positive, but it’s also important to make space to acknowledge the disappointment and grief over what’s lost this year. That will help us be more empathetic to our spouses, kids, extended family who are struggling, and ultimately help us push through and make this a Christmas to enjoy.

AO: FreeState
QIC: @Horshack
PAX: 3 @Deagle, @Winston, @Horshack

Warm Up

· Side Straddle Hop (SSH) x 25 IC

· Arm Circles 10 frontwards small, then 10 wider, then 10 backwards small, then 10 wider

· Side Straddle Hop (SSH) x 20 IC

· Deep Squats x 20 IC

· Side Straddle Hop (SSH) x 15 IC

· Cherry Pickers x 15 IC

· Side Straddle Hop (SSH) x 10 IC

· Windmills x 15 IC

· Side Straddle Hop (SSH) x 5 IC

The Thang:

· Playground of Pain:

· Circuit #1 AMRAP 45 seconds on, 15 seconds recover

· Deep Squats

· Dips

· Sit-through Planks (Thanks @Winston – almost as easy as break dancing!)

· DORA – 3-2-1 on the blacktop (Partner #1 does the reps, Partner #2 takes a lap around the blacktop in between)

· 300 reps of Ozzy Osbournes (overhead claps)

· 200 Deep Squats

· 100 Merkins

· Circuit #2 AMRAP 45 seconds on, 15 seconds recover

· Pull Up Rows

· Bonnie Blairs

· Mountain Climbers (?)

· Jacob’s ladder: 3 – 2 – 1 Burpees

Mary:

· Flutters x 25 IC

· Reverse Crunches x 20 IC

· Flutters x 20 IC

· LBC x 20

· Flutters x 15 IC

· E2K x 10 each side

· Flutters x 10 IC

· Starfish x 10 OYO

· Flutters x 5 IC

AO: FreeState
QIC: @Deagle
PAX: 3 @Deagle, @Winston, @Horshack

Warm Up

· Side Straddle Hop (SSH) x 25 IC

· Imperial Walkers x 15 IC

· Mountain Climbers x 15 IC

· Moroccan Nightclub x 30 IC (arms to the sides shoulder height, rotate palms up/down IC)

· Randys x 25 IC (arms straight out, palms down, arms up and down 6 to 12 inches IC)

· Merkins (traditional pushups) x 15 IC

· Cherry Pickers x 15 IC

· Crunchy Frog x 15 IC (V shape, open up and wrap your legs)

· Wind mills x 15 IC

· Travolta planks x 15 each side IC

· Light jog around the field

The Thang:

· 2 sets of 3 exercises (pulled from the F3 card pile), 45/15, 40/20

· Jacob’s ladder between sets

Mary:

· Flutters x 15 IC

· Dolly x 15 IC

· LBCs x 15 IC

· Dying Cockroach x 15 followed by 10 Freddie Mercury IC

· American Hammer x15 IC

· Reverse Crunches x10 IC finishing with Freddie Mercury IC

AO: #Olympus
QIC: @Zeus, @Pop Fly Q’d eight of the 15 PAX on other half of field to comply with COVID regulations.

The PAX: 15 including one FNG (welcome to F3 Rambler!)

WarmUp: Side Straddle Hops, Willie Mays, Clockwise and counter clockwise arm circles, One lap mosey around track

The Thang: NO EQUIPMENT FILTHY- FIFTY

50 Hand release Push- Ups
50 Jump Squats
25 Burpees
50 Mountain Climbers
50 Big Boy Sit – Ups
25 Burpees
50 Michael Phelps
50 Air Squats
50 Shoulder Presses
25 Tuck Jumps
50 Lunges
50 Flutter kicks
50 Tricep Dips
25 Tuck Jumps
50 Calf Raises
50 Freddie Merkeries
50 Man Makers
50 Pop Fly’s Famous Pickle Pounders (withe eye contact required 😜)

Mary: Another one lap mosey around track. Never ending ab exercises along with an incredible ab exercise on your 6 spelling of HAPPY Birthday ZEUS with legs!

COT: Many thanks to PPAX for coming out and allowing me lead them in this morning’s workout. Special thanks to @Hightower for pushing an idea that I spoke of out loud back in latter part of September. Also thanks @Hightower for plotting our course as well as spray painting Arrows for PAX to follow. Special thanks to @El Niño and @Gadget for your help as well. Many, Many, Many (I can’t say Many enough) Thank You to all Pax, M’s and 2.0 for taking time showing up and @Jag with AO: SITE #thefarm for conducting and participating in the party as well!

Take away message:

“You can’t help getting older, but you don’t have to get old.” – George Burns

Sent from Yahoo Mail for iPad

AO: #Olympus
QIC: @Zeus, @Pop Fly Q’d eight of the 15 PAX on other half of field to comply with COVID regulations.

The PAX: 15 including one FNG (welcome to F3 Rambler!)

WarmUp: Side Straddle Hops, Willie Mays, Clockwise and counter clockwise arm circles, One lap mosey around track

The Thang: ZEUS’ NO EQUIPMENT FILTHY- FIFTY

50 Hand release Push- Ups
50 Jump Squats
25 Burpees
50 Mountain Climbers
50 Big Boy Sit – Ups
25 Burpees
50 Michael Phelps
50 Air Squats
50 Shoulder Presses
25 Tuck Jumps
50 Lunges
50 Flutter kicks
50 Tricep Dips
25 Tuck Jumps
50 Calf Raises
50 Freddie Merkeries
50 Man Makers
50 Pop Fly’s Famous Pickle Pounders (withe eye contact required 😜)

Mary: Another one lap mosey around track. Never ending ab exercises along with an incredible ab exercise on your 6 spelling of HAPPY Birthday ZEUS with legs!

COT: Many thanks to PPAX for coming out and allowing me lead them in this morning’s workout. Special thanks to @Hightower for pushing an idea that I spoke of out loud back in latter part of September. Also thanks @Hightower for plotting our course as well as spray painting Arrows for PAX to follow. Special thanks to @El Niño and @Gadget for your help as well. Many, Many, Many (I can’t say Many enough) Thank You to all Pax, M’s and 2.0 for taking time showing up and @Jag with AO: SITE #thefarm for conducting and participating in the party as well!

Take away message:

“You can’t help getting older, but you don’t have to get old.” – George Burns

Sent from Yahoo Mail for iPad