Backblasts

DATE: 2022-02-14
AO: Farm
Q: Infinity
PAX: Chile, Louis, Matthew – Running Man
FNGs: None
COUNT: 4
WarmUp: SSHs, Imperial Walkers, Don Quixotes, Cherry Pickers, Michael Phelps, and Grady Corns.

The Thang:
Kickboxing and Full-Body HIIT in AB, AB format, 10 reps each: 2xKnee, 2xJab-Cross (right side)
Burpees
2xKnee, 2xJab-Cross (left side)
Burpees

2xUpper-Cut, 2xJab-Cross (right side)
Mountain Climbers, IC
2xUpper-Cut, 2xJab-Cross (left side)
Mountain Climbers, IC

L+R Hook, R Upper-Cut, 2xKnee (right side)
Bonnie Blairs
R+L Hook, L Upper-Cut, 2xKnee (left side)
Bonnie Blairs

2xDuck, 2xJab, 2xUpper-Cut (right side)
Star Jumps
2xDuck, 2xJab, 2xUpper-Cut (left side)
Star Jumps

2xJab-Cross-Knee (right side)
Peter Parker Push-Ups
2xJab-Cross-Knee (left side)
Peter Parker Push-Ups

2xJab, 2xUpper-Cut, Knee, Kick (right side)
CDDs
2xJab, 2xUpper-Cut, Knee, Kick (left side)
CDDs

20 Roundhouse Kicks (alt right and left)
10 Squat Kicks, IC

Dips
Merkins
Downdog Crunches

Short Mosey

Mary: Sit-ups w/punch at top, Australian Snow Angels, Sweat Angels, Rope Climbers, Side Crunches, American Hammers, Nolan Ryans, J-Los, Dolphin Crunches, and LBCs.

Observations: This workout challenged balance, flexibility, and coordination, which are not only important for F3 workouts, but also will help us through life. Proper balance, flexibility, and coordination allow us to have the functional fitness necessary to use our strength in daily situations without injury.

CoT:
“He who sweats more in training bleeds less in battle.” – Spartan Warrior Creed

“Everyone must choose one of two pains: The pain of discipline or the pain of regret.” – Jim Rohn

DATE: 2022-02-11
AO: Sparta
Q: Zeus
PAX: K-Pop, Pop Fly, Hightower, Rambler, Gadget, Roddick, Zeus FNGs: None
COUNT: 7
WARMUP: SSH, Michael Phelps, Arm Circles, Kobra Khai,
THE THANG:
6 STATIONS w/coupons
MAN MAKERS
COUPON SWINGS
BOB & WEAVE
COUPON CURLS
COUPON FORWARD LUNGE
OVERHEAD PRESSES
The timer completes a modified Marine inspired fitness course: Four light sticks spread apart on field.
1st- Forward lunge 20 yards while rifle carrying a 35 pound dumbbell to a bench where you will drop off the dumbbell and execute 15 step ups. 2nd bear crawl to mid field to the next light stick. 3rd sprint 20 yards to next light stick and do 20 Merkins. 4th run back to dumbbell and walk one arm holding dumbbell over your head to starting point light stick.

MARY: Ab exercises
ANNOUNCEMENTS: The Arch Saturday February 19th. 2nd F Hightower’s birthday get together February 23rd. Hightower’s Burden Q February 26th COT: Words from Muhammad Ali “FOR WHAT IS A MAN? A MAN IS HIS HEART”

DATE: 2022-02-12
AO: Freestate
Q: Winston
PAX: Deagle, Horshack, ShowMe, CashOnly, Butter
FNGs: DungeonMaster, Cannoli, Novacaine, Sherlock
COUNT: 10
WARMUP:
SSH, Imperial Walker, El-Capitan, Arm Circles, Sit Through, Cherry Pickers, Low Slow Alternating Lounges

THE THANG:
5k run, every 2 minutes 10 Merkins + 10 Squats

MARY:
BBS, Dying Crab-roach, plank-o-rama, Krav-Maga puches situps, Flutters with Reverse Cruhches

ANNOUNCEMENTS:
Q School

COT:

DATE: 2022-02-10
AO: Freestate
Q: Deagle
PAX: Horshack, Winston, Butter, ShowMe, CashOnly
FNGs: Lefty, DungeonMaster, Cannoli
COUNT: 9
WARMUP:
SSH, Imperial Walker, Mountain Climber, Shoulder Taps, The Chinoock, Michael Phelps, 2 laps around the blacktop, karaoke on the sides, Cherry Pickers, Frankenstein, Windmills

THE THANG:
9 poker cards (Face), each member starts working out, while the others are running one lap (Supervisor-style), and then joining the Supervisor, who Qs for 25 reps IC. Everyone gets to Q
One recovery lap in between

MARY:
6 Cards, each of the non-Q members Qs one exercise, IC

ANNOUNCEMENTS:

COT:

DATE: 2022-02-09
AO: Aerie
Q: Chasqui
PAX: Rocketman
FNGs: None
COUNT: 2
WARMUP:
Michael Phelps, Lunges, side straddle hops, squats

THE THANG:

20 minutes of upper rx and core exercises with coupon

20 minutes of rucking loops

ANNOUNCEMENTS: Train train train ruck ruck ruck !