Backblasts

Posted on

BlackJack

1/21/2020 F3
Q- Chew Toy

PAX- Pinocchio, Almanac

Warmup

Windmill

High knees

Cadence Arm Circles

OYO quad stretches

OYO Reach through plank (look up name)

21’s 

Carry sandbag or weight between stations

20 squat thrusts(no weight)1 merkin

19 squat thrusts 2 merkins

18 squat thrusts 3 merkins

17 squat thrusts 4 merkins

16 squat thrusts 5 merkins

15 squat thrusts 6 merkins

14 squat thrusts 7 merkins

13 squat thrusts 8 merkins

12 squat thrusts 9 merkins

11 squat thrusts 10 merkins

10 squat thrusts 11 merkins

9 squat thrusts 12 merkins

8 squat thrusts 13 merkins

7 squat thrusts 14 merkins

6 squat thrusts 15 merkins

5 squat thrusts 16 merkins

4 squat thrusts 17 merkins

3 squat thrusts 18 merkins

2 squat thrusts 19 merkins

1 squat thrusts 20 merkins

COR, NOR, Announcements, Prayer

Posted on

Don’t Drop The Ball

1090876-clipart-moodie-character-dropping-the-ball-royalty-free-vector-illustration1

AO: The General

QIC: Jenner

PAX: Major Payne, Traveller, Trolley, Leprechaun, Toolbox, Romo, Jag, Monk

Warmup:

It was a cold morning and YHC had come with balls in hand and a few cones.

SSH, Windmills, WMH, Arm Circles, deep lunge squat with knee push and then hamstring stretch, side lunge squat with hands forward in the volleyball dig motion and then arms straight over the head.

The Thang:

The PAX lined up along the goal line. In line, performed the following exercises.

  1. 4x4s until you reached the front and then you moved on to exercise 2
  2. Dwight Howards with side lunges tapping the goal posts
  3. 4 Broad Jumps out and 4 back

Then in the opposite direction.

  1. Bonnie Blairs until you reached the front and then you moved on to exercise 2
  2. Dwight Howards with side lunges in the other direction tapping the goal posts
  3. 4 Broad Jumps out and 4 back

Then the PAX ran to the middle of the field and knocked the volleyball around as a warmup. After you hit the ball, you did a burpee. The ball drops on the ground, everyone does a burpee. After a few warm up rounds, mosey for a lap around, sprinting for the last 50 yds back to the center of the field.

PAX split into two groups, 5 v 4, and played on each semi circle at mid field with cones bringing the sidelines in a little. We played 3 games to 5, adding a new rule each time to the basic rules, which are:

  1. Cannot win a point on a serve
  2.  Ball hit from one side of the court to the other must travel with at least a 2 feet arc
  3. After every hit, you must do a burpee

Game 1: team that loses point does 2 burpees while winning team does 1

Break for sideline to sideline side lunges switching sides half way

Game 2: one bounce per side is allowed (which was sorely needed since the light up volleyball wasn’t staying lit up very well – made in China 😒)

Break for sideline to sideline bear crawl switching to crawl bear half way

Game 3: additional cones were set up near each side’s net for a spike zone

Mary:

What Mary? We ran out of time trying to finish the best of 3 to determine a champion. We ended on a tie.

CoT:

So the metaphor here with F3 Volleyball is to do your best to get the ball out of your court. Don’t let the ball drop. Help others on your team whether it be your family, your F3 brothers, or you work colleagues. I had to look up some volleyball exercises for today, because you need to get outside your own court and your own comfort zone sometimes. You need to go to the edge of your domain and learn something new so you can help prevent balls from getting dropped. Don’t drop the ball.

Posted on

Iron Log

We had 5 HIMs post for ‘Iron Log’ including one FNG. It was a balmy 27 degrees out and everyone put in good work.

Q- Wild Thing

PAX- Chew Toy, Pinocchio, Zen Master, FNG

Thang
(1)Warmup
(2)Mozy 1/4 Mile Jog
(3)All About The Benjamin’s w/ Mods Added
When finished with Heavy Carry perform the Al Gore until everyone is complete with that round.
50 Reps Pushups (1 rep = 2 Seconds) Plyo/Clap/Regular/Knees/Plank/KneePlank
Heavy Carry
100 Reps Jacks
StarJumps/SquatJacks/JumpJacks/.5Jacks
Heavy Carry
100 Lunge Reps
Jumping/Regular/Pulses/Hold
Heavy Carry
100yd Travel
InchWorm/BearCrawl/Run/Jog/Walk
Heavy Carry
(4)BringSallyUp
SquatPress/Squat
(5)Mozy 1/4 Mile Jog
(6)FitTag
Squats,Pushups,Lunges,ToeTouches
10 reps each, once you catch and pass partner on exercise you ‘win’
*Q did a poor job explaining this…I’ll do better
(7)Iron Log
Team carried 45lb bar with sandbags totaling over 200lbs hanging from it.
(8)Counterama/Namerama
FNG was named ‘Dorothy’ after the weather device in Twister as he works with weather and IT
(9)CoT
Discussed trying to avoid Collusion Cycle and indirectly bringing the negativity we try to avoid onto us by being an active participant in the cycle. Q used previous work and family examples to help illustrate the point.
(10) Q Failure to take picture(s) to prove any of this happened.

-Wild Thing

Posted on

Rogue Beatdown

AO: The Patriot

QIC: Rogue (M & Substitute Q)

The PAX: Brown Bag, Jenner, Fish Fry, Lazlo, Lucius, Poe, Bambino, Shark Week, Leprechaun, 3-Mile, Bone, Sunshine, Sticks, Traveler, Bodett, Deflator, Prototype (2.0)

Because they had to head into the J.O.B. on this MLK91 — or perhaps simply because they enjoyed the deep pre-dawn frigid so much — three PAX (Leprechaun, SideEye and Sunshine) posted at 0530 for some EC and a musical Dora. Afterward, in the sub-freezing post-dawn gloom, 18 PAX posted at the traditional holiday 0700 time. All expected a Maj Payne beatdown, but instead, due to unforeseen circumstances that may have involved bad food, Rogue offered up some Payne for all. The following is what ensued.

WU: 2 x 35 sec on / 15 sec off the following exercises:
– Butt kickers
– High knees
– Inchworms
– Shoulder tap planks

The Thang:

All PAX line up along the sidelines.
1. Sprint across the width of the field, then backwards run to start, then 5 x burpees. SSH until all PAX are finished.

2. Side shuffle across width of field, then side shuffle back to start, then 5 x burpees. SSH until all PAX are finished.

3. High knees across width of field, then backwards high knee to start, then 5 x burpees. SSH until all PAX are finished.

The Thang 2:

Count of by 2s. 1s on one side of the field and 2s on the other sideline.
Each group does the following – as many reps as possible for 15 minutes:
– 10 x Squat Jump
– 10 x Mountain Climbers (2 count)
– 10 x Broad Jumps
– 10 x Plank Jacks
– 10 x Dips
– 10 x Merkins
– 10 x Big Boy Sit Ups

The Thang 3:

Group 1 navigate a 20 yd square.
Side 1: Sprint
Side 2: Side Shuffle
Side 3: Backwards Run
Side 4: Side Shuffle (other direction)
Al Gores or Plank when resting

Group 2 20-foot ladder drills
Move through agility ladder using different drills each trip through

Switcheroo after 5 minutes

Mary:

Flutter kicks, LBCs and J-Los!

COT:

Great to be out here to lead in Maj Payne’s absence. Hope he gets better quickly.  Remember the importance of the day, and go out into the world to make it a better place!

Posted on

Who’s Gonna Q?

Warmup

In Cadence

Imperial Walkers

Windmills

Mosey to Parking garage

Complete total reps as a group/team then proceed to next exercise. Some completed more reps, some completed a few less but all completed as a team.

100 Merkins

Ran to the top of the parking garage

200 American Hammers

Ran to the bottom of the parking garage

200 Squats

Ran to the top of the parking garage

-At this point the security officer met us at the top and reminded us to be very careful due to the fog that was thick in the area and we were difficult to see. 

300 Air Presses

Ran to the bottom of the parking garage

200 Suitcase crunches 

Ran to the top of the parking garage

300 Lunges (1 is 1)

Ran to the bottom of the parking garage

100 burpees

Mosey back to the flag

COT

Announcements- Q Source will be starting next Monday at 0600, location TBD