Backblasts

DATE: 2021-11-18
AO: Highlands
Q: Trolley
PAX: Booking, Jag, Obadiah, 2 percent, Old Bay, Speedo
FNGs: None
COUNT: 7
WARMUP: ssh, rockettes, hillbillies, cherry pickers, cobra kia, merkins, arm circles THE THANG:
mosey to costco garage. 15 box jumps, 15 dirkins, 15 dips X 3.
mosey to the playground which was under construction so on to soccer field. Rotation of 5 burpees while rest of pax did WW1, rinse and repeat with merkins and lbc’s.
Line up and partner off. Burpees while partner moves then sprint to catch up, switch. Bear crawl to penalty box.
Duck walk to half field.
Long jump to penalty box.
Bear crawl to goal line.
Hold Al Gore till teams done. Switch partners. rinse and repeat 5x (on last two trips substituted merkins for burpees and lunge walk for duck walk). MARY: flutter kicks, freddie mercury, etc
ANNOUNCEMENTS: F2 opportunity tonight.
COT: prayer

DATE: 2021-11-18
AO: Olympus
Q: Nano
PAX: Faceplant, Pop Fly, Hightower, Glee, Zeus, Rambler
FNGs: None
COUNT: 7
WARMUP: SSH followed by some short leg warms moving from the goal line to the 10 or 20 yd line and jogging backwards. Then we started with 1 burpee at the 5 yd line, some merkins at the 10, more burpees at the 10 yd line, Willy Mayes haze at the 15, and so on until we were good and warm and finished 30 burpees in total.

THE THANG: We ram a 150 yard 75% sprint and ordered ourselves by the finish order. From there the 1 finisher went with the last and so on.
At the middle of the end zone the PAX completed the exercise as a pair, then ran in opposite directions along the goal line/side line, and met up somewhere on the 50 yrd line completing the square. There they did the other exercise as a pair and ram back the way they came. This means the fast runners got a little more distance but the teams all ended about the same time.

The exercise:
50/50 merkins/air squats
50/50 Bonnie Blair’s/flutter kicks
20/50 Star squats / overhead press
50/50 reverse lunges/merkins

And I think there may have been some more merkins in the mix

MARY: LBC, Big Bois, hip thrusters, oblique sit-ups, glees, back archers, hands flat on the ground sit ups

ANNOUNCEMENTS: Turkey Trot, Give-2-Give

COT: Make today a day in history to remember.

DATE: 2021-11-18
AO: Freestate
Q: Deagle
PAX: Horshack, Winston, CashOnly, ShowMe
FNGs: lefty
COUNT: 6
WARMUP:
SSH, The Chinook, Michael Phelps, Hairy Rockets, couple laps around the blacktop with karaoke on the sides, Frankenstein, Baby burpees, Windmills, Shoulder Taps, Cherry Pickers

THE THANG:
Jog to the stairs of insanity…
Dora on the stairs
• 200 Merkins
• 300 Squats
• 400 Dips
• 500 SSH

MARY:
• Reverse Crunches x 20 IC
• Freddie Mercury x 15 IC
• Outlaws x 20
• Spider-Plank x10 IC
• LBC x20 IC
• Scissors x 10 IC + 10 flutters

ANNOUNCEMENTS:
Thirsty Third Thursday is today!!

COT:

DATE: 2021-11-17
AO: Horizon-Ao
Q: Poe
PAX: 3 mile, sticks, Sunshine, Kodiak, Maj. Payne, Mayberry, Magoo, Old Bay, Disco, Undertow FNGs: Attache
COUNT: 12
WARMUP: SSH, LBAC, Michael Phelps, Cherry Pickers, Willy Mays Hayes, Fellowship Lap
THE THANG: Baba O’Reilly – Imperial Walkers to the beat of the Who’s 5-minute rendition of Baba O’Reilly Mosey to pull-up bars
5 rounds of 5 pull-ups, 10 merkins, 15 OH claps followed by mosey down the path, up the stairs, and back Mosey back to field
Body weight squats to Moby’s Flower – up when Moby says “up,” down when he says “down” for the full 3 minute rendition, legs parallel to ground on the down, no hands on knees (if possible) MARY: body saw, LBC’s
ANNOUNCEMENTS:
COT: this month is YHC’s 3-year anniversary with F3. While not consistent every month of the years, it’s been great to stick with it for this long, especially all the new relationships, looking forward to the next 3.

DATE: 2021-11-18
AO: Farm
Q: Sparky
PAX: Infinity, Chile, Matthew – Running Man
FNGs: Red 5 (from Goldrush, CA)
COUNT: 5
WARMUP: Cheerleader, Michael Phelps, Beet Pickers, Imperial Walkers, arm circles, mozy
THE THANG: A wave of mercins, a wave of squats, wheelbarrows, wall sits, broken wheelbarrows, wall sits, dips on a bench MARY: LBC, Weezy, American Hammers, Flutter kicks
ANNOUNCEMENTS: Thanksgiving may be at 8 AM, stay tuned
COT: The spirit of the Lord God is upon me,
Because the Lord has anointed Me,
To preach good tidings to the poor;
He has sent Me to heal the brokenhearted.
To proclaim liberty to the captives,
And the opening of the prison to those who are bound. Isaiah 61:1