Backblasts

DATE: 2021-12-04
AO: Aerie
Q: Rocketman
PAX: Chasqui
FNGs: Kuch
COUNT: 3
WARMUP/COP

Michael Phelps x12, IC
Side Straddle Hop x 12, IC
Merkins x10, downs
Imperial Walkers x12, IC
Mosey on to the field

THE THANG

What are functional exercises? Let’s go through some today.

Teams of 2 pax working together to reach cumulative exercise goals of 100, 200, and 300 reps. Pax 1 executes as many reps as possible while Pax 2 does something else. Flapjack until team goal is reached.

Functional workouts:

– Farmer carry two coupons 20 yards.
– Overhead carry one coupon 30 yards.
– Suitcase carry one coupons 40 yards.

Dora 1:

100 forward lunges
200 Freddie Mercurys
300 copperhead squats

Dora 2:

100 dips
200 step ups
300 LBCs

We didn’t get to Dora 2, so we’ll save that one for later!

### 6 MoM

12 reps or so of each:

– Superman
– Big Boi Situps
– Flutter Kicks
– Rosalita

No Words of Wisdom today, but a great coffeeteria.

DATE: 2021-12-04
AO: Freestate
Q: Deagle
PAX: Horshack, ShowMe, CashOnly, Riot
FNGs: Chief, Sherlock, IronMan, Elsa
COUNT: 9
WARMUP:
• Side Straddle Hop (SSH) x 25 IC
• Imperial Walkers x 15 IC
• Goofball (like mountain climber but standing) x 15 IC
• Cherry Pickers x 15 IC
• Frankenstein x 15 IC
• 2 laps around blacktop, karaoke on the sides
• Air pushes x 20 IC
• Michael Phelps x 15 IC
• Wind mills x 15 IC
• High Knees X15 IC

THE THANG:
• Group divided to pairs. Each pair runs with a soccer ball, passing the ball between them (out and back), while the pax works out o Round 1: Smurf Jacks
o Round 2: plank jacks
o Round 3: flutters
o Round 4: shoulder taps
• Same, but while Bear Crawl
o Round 5: Freddie mercuries
o Round 6: Squats
o Round 7: Carolina Dry Docks
o Round 8: Burpees
• Jacobs ladder 1,2,3,2,1
Soccer. 1 burpee for every goal scored, 3 for the other team

MARY:
• Reverse Crunches x 20 IC
• Outlaw x 20 IC
• Heel Touches x 15 IC
• Dying Cockroach x 20 IC
• Little Mermaid x 10 each side IC
• Leg Lift Rosalita x10 IC + 10 flutters IC

ANNOUNCEMENTS:
Off to cleanup FreeState Rd.

COT:

DATE: 2021-12-03
AO: Patriot
Q: Lucius
PAX: Booking, Big Short, CableGuy, citrus, Elvis, Fish Fry, Flipper, Ice Tea, Jag, Lazlo, Maguire, Mayberry, Obadiah, Shake and Bake, Speedo (Brad Luring), Sunshine, 2 percent FNGs: None
COUNT: 18
THE WARMUP:
SSH, LBACs, Mosey, Windmills, Mosey, Downward Dog, Mosey, Moroccan Night Clubs, Mosey, Willie Mays Hayes, Mosey.

THE THANG:
PAX carried their cinderblocks for 250 yards, pausing every 25 yards for CB Curls, CB Overhead Press, CB Goblet Squats, Merkins (some Regular, some Cross-Overs), and Irenes (CB Clean and Press). Repeat.

PAX split into two groups. Half performed Elevens (Merkin and Jump Squat). Half performed a 10-minute Farmer’s Carry (one CB per hand, like a farmer) with 10 Merkins each time they put their CBs down. Flip Flop.

THE MARY:
50x LBC. This could count for the monthly challenge. But it doesn’t.

THE ANNOUNCEMENTS:
Join us for F3 Bowling at Bowl America on Dec. 16. RSVP to Old Bay today. Don’t let Lazlo bowl alone.

THE COT:
YHC was recently reading about the mutiny on the HMS Bounty, in which the ship’s crew found their commanding officer, William Bligh, so caustic, overbearing, and generally annoying that they set him and 18 others adrift in a small launch. In the middle of the Pacific. As you captain your ship through life, don’t be like Captain Bligh. Treat your crew of family, friends, and coworkers with kindness and respect. And never accuse them of stealing your coconuts or cut off their supply of rum.

DATE: 2021-12-03
AO: Horizon-Ao
Q: Old Bay
PAX: Old Bay, Kodiak, Disco, Poe, 3 mile, Magoo, Undertow, sticks FNGs: Attache
COUNT: 9
WARM UP:

Michael Phelps
Moroccan Night Club
Squat Seal Claps
Side Straddle Hop
Downward Dog – Cobra
Willie Mays Hays
Cherry Pickerssqueeze

The Thang:

Plank Walkouts
Coupon Lunge
Coupon Two Handed Row
Merkin
Coupon Squat
Big Boy Situps
Coupon Military Pres

Jog to the wall

London Bridge
Peoples Chair – add seal claps
Wall Dirkins

Jog to the entrance

Aussie Push Ups
Dip

Mary:
Flutter Kicks
LBCs
Plank Saw
Plank Jacks
Michael Phelps

COT

Slow motion – understand the necessity of slowing down and not going full speed all the time. Slow can be more productive than unfocused, frantic activity
We grow by failing – lifting weights very slowly to maximize muscle fatigue, the goal being muscle failure. As we quip, ‘Failure is success.’ Muscle failure is the key to stimulating muscle growth
Failing in life is how you learn and grown, without any setbacks, there can be no come back

Announcements – F3 Holiday Happy Hour Bowling at Bowl America Falls Church- Dec 16h, Thursday night 7-9

DATE: 2021-12-02
AO: Freestate
Q: Deagle
PAX: Horshack, Winston, CashOnly, ShowMe
FNGs: Lefty
COUNT: 6
WARMUP:
SSH, Swingbillies, Carolina Dry Docks, Side Skating, Monkey Humpers, 2 laps around the blacktop, HK/AK on the sides, El Capitan, Cherry Pickers, Shoulder Taps, Windmills, Pickle Pointers

THE THANG:
10 minutes of EMOM with coupons
• Curls x10
• Forward Lounges x10
• Yoke walk (1/3 circle)
Coupon-a-side on the blacktop
Second round of 10 minutes:
• Pullups x10
• Coupon Squats x10
• Step Ups x10

MARY:
Reverse Crunches, Freddie Mercury, Outlaws, Little Mermaid, Pickle Pumpers, Scissors + Flutters

ANNOUNCEMENTS:
Upcoming Saturday we’ll be cleaning up FreeState road!!

COT: