Backblasts

DATE: 2021-11-20
AO: Freestate
Q: Deagle
PAX: Horshack, CashOnly, ShowMe, Butter
FNGs: Sherlock, Chief
COUNT: 7
WARMUP:
SSH, Imperial Walkers, Hairy Rockets, Shoulder Taps, 2 laps around the blacktop, karaoke on the sides, Monkey Humpers, Pickle Pointers, Windmills, Cherry Pickers

THE THANG:
Two rounds of 7 exercises. One dribbles a basketball around the blacktop and tries to score. PAX does the exercise until the guy scores. Exercises are randomly picked poker cards. • Round One
o Chuck Norris Merkin
o Shoulder Taps
o Carolina Dry Dock
o Plank Jack
o Incline Merkins
o Dips
o LBCs

PAX in a circle and tries to pass a basketball without dropping it, 35 times o Cannot pass to the one next to you
o Cannot return the ball to the one passed to you
o Catch/pass while jumping

• Round Two
o Bear Crawl
o Merkins
o High Knees
o Smurf Jacks
o Hand Clap Merkin
o Mountain Climber
o Air Pushes

MARY:
Reverse Crunches, Leg Lift Rosalita, American Hammer, Pickle Pumper, Protractor, Flutters

ANNOUNCEMENTS:
Next Thursday Cashonly, Showme and their 2.0s will Q. start at 7am. 12/4 we’ll be cleaning the FreeState’s adopted road

COT:

DATE: 2021-11-19
AO: Sparta
Q: Zeus
PAX: Bluegrass, Lightyear, K-Pop, Rambler, Roddick, Pop Fly
FNGs: None
COUNT: 7
WARMUP: SSH,Cherry Pickers, Michael Phelps, Arm Circles, Downward Dog, Ankle Rolls, Hamstring Stretch, Cobra Kai
THE THANG: B.O.M.B.S.- Partner up. Pax 1 does exercise while Pax 2 travels field. Swap out & continue the exercise until each amount of reps are complete. Exercise & amount and reps are50-Burpees (forward run to 50 yard line & backwards run back) / 100- Overhead Claps (2 leg hop to 30 yard line, same back / 150 – Merkins (Deon Sanders run to 30 and back) / 200 – Big Boyz (forward lunge to 30 & back) / 250 Squats (Bear crawl to 15 yard line and back)
MARY: Several ab exercises including some new ones I’ve never done. The Iron Cross (K-Pop), Bear Crawl Hold (Light Year), The Bear Crawl groovy fist bump / hand slap / Merkin then Crawl Bear back to your spot routine (Pop Fly)
ANNOUNCEMENTS: The Chad 1000 WOD led by Jag at Olympus at 0800. Also Turkey Trot held at Olympus 0800 Thanksgiving morning. A family affair (please bring them out)
COT: When you feel you can’t go on feed off the energy of whoever is going through the same struggle along side you.

DATE: 2021-11-19
AO: Horizon-Ao
Q: 3 mile
PAX: Brown Bag, sticks, Kodiak, Disco, Mayberry, Poe
FNGs: attache
COUNT: 8
Workout (11/19/21)
WARMUP: SSH, Imperial Walkers, arm circles, cherry pickers, WMH, down dog, up dog THE THANG:
Fellowship lap with karaoke butt kickers high knees
Chicken peckers + wall sits * 3
2 groups: 3 sets
Group 1 holds plank or al gore
Group 2 does 10 bonnie blairs IC, 15 merkins, 20 mtn climbers IC DORA with 16 burpees after each set
100 merkins
200 squats
300 LBCs
Bear crawl to 18; mosey to midfield
MARY:
Flutter kicks * 20;

Spelled “LUNAR ECLIPSE” with legs while lying on back (Poe), superman (Mayberry), Freddy Mercury (Disco) ANNOUNCEMENTS: Jennifer Bush Lawrence 5k
COT: following up on 2nd F event this week;; gratitude: for the guys who started F3 and keep it going; for the PAX who show up to workout and help each other with life’s challenges; challenged all PAX to pay it forward and step up in 2022 to do more in F3 – show up to more workouts, Q more, lead an event, etc.

DATE: 2021-11-19
AO: Atlantis
Q: Rogue
PAX: Infinity, Bratwurst, Hammerhead, Rogue
FNGs: None
COUNT: 4
WARMUP: SSH, Willie Mays Hayes, Michael Phelps, LBACs forward/reverse, Good Morning Merkins, x20 THE THANG:
1) Mosey + Peter Parkers, Flutter Kicks, Peter Parkers for a baker’s dozen
2) Mosey + Virtruvian Mans, Shoulder Tap Merkins, Bear Crawls for a baker’s dozen
3) Mosey + 13 stairs up/down, Frankensteins, three-count squats for a baker’s dozen 4) Mosey + Cadence Merkins, Spider-Man Squats, Dog Paddlers for a baker’s dozen MARY: LCBs, Sweat Angels, Low Plank for a baker’s dozen
ANNOUNCEMENTS: Tuesday at Atlantis is on; a thanksgiving 5k and other OTB events – see @Infinity for details
COT: “Rejoice always, pray without ceasing, give thanks in all circumstances; for this is the will of God in Christ Jesus for you.” (I Th. 5:16-18)

DATE: 2021-11-19
AO: Patriot
Q: citrus
PAX: citrus, Maj. Payne, 2 percent, Shake and Bake, CableGuy, Lucius, Big Short, Booking, Roadkill, Jag, Ice Tea, Maguire FNGs: None
COUNT: 12
WARMUP: SSH, WMH, cherry pickers, hillbillies, IW, arm circles (and reverse)

THE THANG:
Lining up on the goal line, the PAX made their way to the sideline, up 5 yards, then back to the other sideline, using various means of locomotion and stopping to do 1 burpee plus exercises as follows every 5 yard line marker:

Goal line – bear crawl
5 – hand-release merkins / crawl bear
10 – reverse lunges / jog
15 – merkins / shuffle right
20 – Lunges / shuffle left
25 – Squats / jog backwards
30 – Dips (on benches) / jog
35 – Overhead claps / karaoke left
40 – Mountain climbers / karaoke right
45 – Calf raises / Frankenstein walk
50 – LBCs

They then reversed the order and descended the ladder, ending at the far goal line. YHC tried to eliminate the final Crawl bear, but the PAX weren’t having it.

For those tracking the monthly challenge: 40 merkins, 60 lunges, 50 squats, 50 LBCs, 15 BBS + 21 burpees

MARY: Flutter kicks, 15 BBS, penguins

ANNOUNCEMENTS: If we can get 550 more people to give any amount to the F3 Give2Give campaign, that will trigger a $5,500 match. Turkey Trot at 8a next Thursday at #olympus. Chad 1000 tomorrow at #olympus.

COT: Don’t pass up on opportunities that come your way – even the ones you might not think you’re ready for. Coming back after a 2 month injury break, YHC checked the signup sheet yesterday afternoon and the Q was open. YHC of course immediately closed the signup sheet, but then thought better of it and grabbed the Q. Although he didn’t initially feel ready to lead on his first day back, taking the Q meant he was able to fully participate by leading a beatdown that avoided the injury. And it was great to be back out in the gloom!