Backblasts

AO: The Farm

QIC: Infinity

The PAX: Rocketman and Running Man.

WarmUp: 20 SSHs IC, 10 Don Quixote, 10 Willy Mays Hayes IC, 10 Michael Phelps IC, 10 Merkins IC, 12 Imperial Walkers IC, and 300m mosey.

The Thang:

TABATA Level 2!!! A 1996 study involving Olympic speedskaters used 20 seconds of ultra-intense exercise followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). Athletes using this method trained 4 times per week, plus another day of steady-state aerobic training, for 6 weeks and obtained gains similar to a group of athletes who did 60 minutes of aerobic training 5 times per week. Only the first group had gained anaerobic capacity benefits. Who conducted the study? Professor Izumi Tabata

We’ve done Tabata Level 1 previously, so today was Level 2:

Tabata Jump Squats (20 seconds on and 10 seconds off, 8 times through)

⅛ mile mosey

Tabata Shoulder Taps (20 seconds on and 10 seconds off, 8 times through)

⅛ mile mosey

Tabata Bonnie Blairs (20 seconds on and 10 seconds off, 8 times through)

⅛ mile mosey

Tabata Little Bitty Arm Circles (20 second on and 10 seconds off, 8 times through)

Tabata Russian Twists (20 seconds on and 10 seconds off, 8 times through)

5-10 Jack Webbs

Mary:

15 Flutter Kicks IC

15 Penguin Crunches

6 Superman Holds

Observations: Rocketman and Running Man came out despite the gloom and the unpredicted rain, and we were all rewarded with one of the most challenging workouts we have ever done. YHC couldn’t complete all reps during the Tabata Bonnie Blairs. Running Man commented on the good burn he was getting in his shoulders. Rocketman became light-headed and wisely rested a couple of rounds toward the end (BTW, each PAX is advised to raise his blood sugar before coming to the workout—a easily digestible food such as fruit is a good idea).

Announcements: We will be holding a Q School workout next Tuesday, 12/8. This will be good for everyone, even if you already know how to lead an F3 workout or are not ready to do so. We will still have a workout along with the training.

CoT:

YHC shared and discussed the following motivational quotes:

"Your level of success will rarely exceed your level of personal development, because success is something you attract by the person you become." – Hal Elrod, The Miracle Morning

“Wake up with determination, go to bed with satisfaction.” – Unknown

AO: The Patriot

QIC: Lucius

The PAX: Cable Guy; Maj. Payne

F3 work outs are held outdoors, rain or shine. Testing this truth, three intrepid PAX gathered at the Patriot on a cold, rainy cyber Monday. Perfect weather for …

THE WARM-UP:
SSH; 50-yd Mosey; Cherry Pickers; 50-yd Mosey; Imperial Walkers; 50-yd Mosey; LBACs; 50-yd Mosey; Downward Dog; Cobra Kai; 50-yd Mosey; Michael Phelps

THE THANG:
ATMS: PAX performed 15x: Alternating Shoulder Taps; Tempo Merkins; Merkins; Copperhead Squats. All IC.

Moving Three Things: PAX alternated between 75-yd CB Farmer Carry (2 blocks); 75-yd CB Rifle Carry; 25-yrd Sandbag Clean and Toss (50-lb bag). 3 rounds of each per PAX.

Quarter Pounder with Cheese: Starting from goal line, 25-yd run; 25 Merkins; return to goal line; 5 burpees (the cheese), 50-yd run; 50 BWS; return to goal line; 5 burpees; 75-yd run; 75 Plank Jacks; return to goal line; 5 burpees; 100-yd run; 100x Air Press; return to goal line; 5 burpees. Rest burpees throughout to pick up six at end of each run/exercise set.

25-Yard Carry: PAX moved coupons 25-yard increments, with rest exercises between. Method of movement included Sandbag Carry; CB Rife Carry; CB Famer Carry (2 blocks). Rest exercises included a mix of Lunge Steps; Alternating Shoulder Taps; Tempo Merkins; Merkins; Copperhead Squats. 200 yards total movement.

Bear Crawls: 25-yd Bear Crawl; plank to pick up six; 25-yd Bear Crawl.

THE MARY:
40x Flutter Kicks

THE COT:
Thanks for coming out. Good things come in threes. Each day, look for three good things that happen to you. If they don’t happen by mid-Afternoon, make them happen. Reach out to a friend you haven’t spoke with in a while, reflect quietly, do a good deed, or make someone smile.

AO: The Patriot

QIC: Maj Payne and M (FiA Rogue)

The PAX: Speedo, Jenner, Lazlo, Cable Guy, Grease Monkey, Roadkill, Maguire, FNG 2.0 Digger, Citrus, Fish Fry, Flipper, Choo Choo, FNG M Nightingale

The day after Thanksgiving is typically one where leftovers are generally consumed and families continue to reflect on all they have been blessed with over the year. 2020 has been a different year in many respects, but one thing that hasn’t changed is the need to give thanks for blessings. 16 PAX gathered this post-Thanksgiving morning to enjoy the company of fellow PAX in the slightly later (0700) gloom. The following is a close approximation of what happened…

WU: 20 x SSH,10 x IW, 10 x WMH, 10 x Cherry pickers, 10 x LBACs front and rear, 10 x Merkins, 10 x BWS.

The Thang:

Count off 1-5. PAX then split up into teams 1-5, lining up behind a cinderblock coupon. Progress down the field, doing the exercises as provided on the Weinke. Rules are that only one PAX can be performing the exercise at a time. Reps shown on the Weinke are total for the team, and teams can split up the reps however they wish, completing them in a rotational fashion. Coupons must travel with the teams, and PAX may use the coupon during exercise if they feel so compelled. If they don’t feel compelled, no problem. No one is judging. Well…yes, they are. But it’s all good. The progression went as follows:

5yd — 20 x Burpees
10 yd — 20 x Rollover push-up

15 yd — 20 x Banana superman
20 yd — 20 x skaters
25 yd — 30 x Carolina dry docks
30 yd — 30 x WWIIs
35 yd — 30 x Bonni Blairs
40 yd — 40 x Overhead press
45 yd — 40 x Butterfly sit ups
50 yd — 40 x Squats
45 yd — 50 x Merkins
40 yd — 50 x Freddie mercury
35 yd — 50 x Side lunges
30 yd — 60 x Side straddle hop
25 yd — 60 x American hammers HC
20 yd — Run back to far end zone and back
15 yd — Bear crawl to near end zone and back
10 yd — Crab walk to near end zone and back
5 yd — 20 x burpees

Once complete, touch the far end zone and race back to the start. All teams won in their own way. Some finished before others, and they kept up with 100 yd sprints carrying the coupon until the six was in. Bravo to all!

Next was a bit of Tabata led by Rogue. Two rounds of four exercises, each done for 30 seconds, with 5 seconds break for transition.

– Fast feet

– Mountain climbers

– Curtsy Lunges (also known as FOTAK Lunges – “Face Out, Take a Knee)

– Santanas

Mary:

Four exercises – keep feet off the ground the entire time!

– Flutter kicks x 20

– LBCs x 20

– American Hammers x 10 IC

– Heel to Heaven x 10 IC

COT:

Today we have the opportunity to reflect on how truly blessed we are. Yes, it’s different this year, but we’re truly blessed to gather together, to be with family, to have all that we have, and to have our health. Remember that some of us may be doing great, feeling as though everything is going our way. We all want to feel this way as much as possible! Others may feel status quo, neither great nor bad. Which isn’t totally desirable, but it’s sometimes a reality. And others may be struggling – and really hurting. The tough part is that we all look pretty much the same day-to-day. We all are still recovering sad clowns, putting on happy faces when we’re not always happy. So, it’s incredibly important to be a light for others when you’re able to be. Don’t take for granted those moments when all is going great. Lift others up when you can, and when you’re not in that top position, it’s also important to let others lift you up when you need it! We’re all in this together brothers!

Aye!

AO: #FreeState
QIC: @Horshack, Co-Q: Magoo! (it even rhymes)
The PAX: 8 Including an FNG (Ivor – @CashOnly)!! @Deagle, @BlackDiamond, @Magoo, @Winston, @Supreme, @SalmonRoll, @Horshack, @CashOnly

Warm up:

• 25 SSH IC
• 15 Imperial Walkers IC
• 3 laps around the blacktop with high knees and karaoke on the short sides
• 10 Cherry Pickers IC
• 10 Windmills IC

The Thang: T-U-R-K-E-Y-L-E-F-T-O-V-E-R-S (found 15 new exercises from the F3 exicon site matching each letter)

• T
• Tony Hawk Burpee x 10 OYO (do a 360 jump at the end of each burpee)
• U
• Underdog x 10 OYO (upward row under ThunderDome)
• R
• Red Barchetta: 50 yard sprint, 50 calf raises, mosey back, 25 yard sprint, 25 deep squats, mosey back
• K
• Killer Bees: Bear Crawl 25 yards, return with 5 burpees after each set of 5 broad jumps
• E
• Elf on the Shelf: with coupon (10 reps OYO)
• Y
• Yoke Walk (lunge walk in a wide circle with coupon on your back)
• L
• La La Leggy: Clean and jerk with coupons (10 OYO)
• E
• Empty Wheelbarrow (partner up 25 yard wheelbarrow, switch partners and return
• F
• Football on the field!! 4 on 4 (@Deagle with the only score, shucking and jiving his way through the defense!)