Backblasts

DATE: 2021-12-17
AO: Atlantis
Q: Riot
PAX: Grease Monkey, Rogue, Infinity, Bratwurst
FNGs: None
COUNT: 5
WARMUP:
25 SSH
15 Cherry Pickers
15 Willy Mays Hayes
15 Michael Phelps

THE THANG:
Mosey to the pier
Pax flip flop bear crawls and burpees

Mosey to the bridge
Flip flop Sprint to the foot of the bridge and 10 dirkins and 10 dips

Mosey to the Nats Park stairs
Flip flop up and down stairs 2x and wall sits

Mosey to the bell
Flip flop crab walk and shoulder taps

Mosey to grass next to propeller shop
Flip flop Frankensteins and squats

Mosey back to the park
Flip flop duck walk and merkins

MARY:
50 LBCs (in cadence)
25 Don Quixotes
25 Freddy Mercuries
Downward Dog into Cobra

ANNOUNCEMENTS:
COT:
Prayer of gratitude for F3 and the men who make F3 happen by showing up.

DATE: 2021-12-16
AO: 2Ndf
Q: Old Bay
PAX: Kodiak, Yard Sale, Fish Fry, Undertow, Horshack, Deagle, Roddick, Old Bay, Lazlo, Magoo, Flipper FNGs: None
COUNT: 11
WARMUP: Beers

THE THANG:

Bowling

High Score – Yardsale = 154
Best Average – Roddick = 131.3333333
Low Score – Horshack = 68
Best Holiday Outfit – Flipper
Back2Back Strikes – Yardsale (2x), Old Bay, Horshack

MARY:

Pizza, French Fry Nachos, Soft Pretzels

DATE: 2021-12-17
AO: Patriot
Q: Booking
PAX: Pong, Old Bay, CableGuy, Jag, 2 percent, Bone, Big Short, Fish Fry, Lucius, Flipper, Spokes, Jenner, Maj. Payne, Elvis, My Space FNGs: None
COUNT: 16
WARMUP: SSH, Hill Billy, Arm Circles, Cherry Pickers, Willy Mayes Hayes, Downward Dog, Stretching, Monkey Humpers
THE THANG: 3 stations set up in a triangular format. As a group PAX rotated between the stations by running on the long sides of the triangle and a variety of exercises on the short side of the triangle (bear crawl, crawl bear, crab walk, backwards run, but kickers, karoke). At each station 20x of one of the below exercises was performed depending on the round.

Station 1: Coupon Station
Overhead Press
Upright row
Curls
Chest Press
Squats
Atlas Shrugs
Kettle Bell Swings

Station 2: Merkin Station
Merkin
Hand Release Merkin
Should Taps
Diamond Merkin
Carolina Dry Docks
Toy Soldier
Burpees (10)

Station 3- Ab Station
Big Boys
LBC
Freddy Mercury
Heels to Heaven
Protractor
Penguin Toe Taps
WW1

finished at station 1 with 10 more Burpees

MARY: Flutter Kicks, LBC, Dirty Dogs, Mule Kicks
ANNOUNCEMENTS: None
COT: Take time away from email, meetings, work during holidays to enjoy family time

DATE: 2021-12-16
AO: Freestate
Q: Deagle
PAX: Horshack, Winston, CashOnly
FNGs: lefty
COUNT: 5
WARMUP:
• SSH x 25 IC
• Monkey Humpers x15 IC
• Frankenstein x 15 IC
• Imperial Walkers x 15 IC
• Hairy Rockets x15 IC
• 2 laps around the blacktop with karaoke on the sides
• Carolina Dry Docks x 15 IC
• Cherry Pickers x 20 IC
• Alternating Side Squats x 10 IC
• Michael Phelps x 15 IC
• Windmills x 15 IC

THE THANG:
Poker Cards – 5 exercises per round, 4-3-2-1 burpees between exercises, one lap recovery between rounds:

Round #1
• 60 seconds low plank
• 25 diamond merkin
• 15 hand release merkin
• 19 high knees IC
• 25 burpees
Round #2
• 25 Merkin
• 200m Sprint
• Little Mermaid 15 each side IC
• 17 LBCs
• 25 Dips
Round #3
• 16 Jumping lunge
• 25 Freddie Mercury
• 14 heels to heaven
• 17 Monkey Humper
• 19 Low, Slow Squat

MARY:
• Dying Cockroach x 20 IC
• Plank-o-rama with shoulder taps
• Reverse Crunches x20 IC + 10 flutters IC

ANNOUNCEMENTS:
It’s bowling night tonight…

COT:

DATE: 2021-12-16
AO: Olympus
Q: Nano
PAX: Hightower, Rambler, Obadiah, Yardbird, YNAB, Juneau, Monk FNGs: None
COUNT: 8
WARMUP: Run around Olympus
THE THANG: After the 15 minute warmup the PAX were ready for the burpee’s. 100 in total as follows:
6 at the goal box, 18 at the penalty box, and 26 at midfield then repeated backwards. To get to the lines, the PAX alternated bear crawls and lunge walks, and sprinted back to the end line after every set.

MARY: Lot of abs

ANNOUNCEMENTS: bowling tonight, wreaths on Sat.

COT: Find your one word for 2022! Let it be a source of inspiration to help you achieve your goals.