Backblasts

AO: #FreeState
QIC: @Deagle
PAX: 4 – with @Black Diamond, @Horshack and @Winston.

Warm Up
· Side Straddle Hop (SSH) x 20 IC
· Imperial Walkers x 20 IC
· Alternating Side Squats x 15 IC
· Mosey around the blacktop, high knees on the sides
· Arm Circles x 20 IC each side
· Michael Phelps x 15 IC
· Hairy Rockettes x 10 IC
· Cherry Pickers x 15 IC
· Mosey around the blacktop, karaoke on the sides
· Frankenstein x 15 out and back
· Merkins x 15 IC
· Windmills x 15 IC
· Mosey around the blacktop, ass kickers

The Thang:
X numbers of repeats, Supervisor sets the goal for each exercise without knowing the exercise, the rest of the PAX starts with suicides on the blacktop, then joins the supervisor
· Merkins (x = 150)
· Squats (x = 200)
· Dips (x = 300)
· SSH (x = 400)

Mary:
· Flutters x 20 IC
· Plank-O-Rama x10-10-10-10-10 IC
· Outlaw x 20 IC
· Freddie Mercury x 15 IC
· Travoltas x15 IC
· American Hammer x 15 IC
· Dollys x 10 IC + 10 flutters

COT:

• Video Proclamation

AO: The Farm

QIC: Infinity

The PAX: Chile, Rocketman, and Running Man

WarmUp: SSHs, Air Squats, Don Quixotes, Grass Pickers, and LBACs

The Thang:

¼ mile Mosey to the intersection of Endeavor Dr / Air and Space Museum Pkwy

20 Derkins

10 Star Jumps

100m Mosey to townhouse courtyard

13 Reverse Push-ups

21 Flutter Kicks

¼ mile Mosey to the northernmost hill on Centreville Rd / Atlantis St

Jacob’s Ladder: 6-1, 5-2, 4-3, 3-4, 2-5, 1-6 Air Squats at the top, Burpees at the bottom of the hill, running down and back up each set

Traveled down Centreville Rd with the following:

100m Walking Spider-Man Squats

75m Walking Lunges

50m Bear Crawls

Indian Run back

10 CDDs IC

20 Reverse push-ups IC

30s Balls to Wall

13 HRR Merkins

Mary: Australian Snow Angels, Sweat Angels, Dying Cockroaches, and Side Crunches

COT:

It has been about one year since COVID-19 social distancing restrictions set it. As you remember, it was a time of change and uncertainty. F3 workout groups halted nation-wide for over two months. I had been attending #atlantis with @Deflator as the site-Q. @Grease Monkey EH’d me into coming to my first F3 workout at #atlantis, and then again in July after F3 workouts resumed with social distancing restrictions. Honestly, F3 is not something that comes naturally. Props to all you are self-motivated to come out and join us. More often, those men most in need of us will need to be invited and encouraged to participate in our workouts. Do not feel guilty—EH someone, and they will thank you afterward.

AO: Delphi

QIC: IceRoad

The PAX: Dunder, Hooligan, Zeus, Gadget, Judo, Nano, Rambler, PopFly, Roddick, Ashe, El Niño

WarmUp:
SSH x 15, IC
Michael Phelps x 15, IC
Butt Kicks 10 yards
High Knees 10 yards

The Thang:
Circuit course on soccer field. Begin in the center circle with one station at each corner of the field. PAX choose which station to run to. At each station there are 3 exercises labeled 1-3. After completing exercise 1, PAX run back to center circle and do 8 count body builders x 10. PAX then run to next station and perform exercise number 1. This repeates until all 4 stations have been visited and exercise 1 has been completed. The second round is the same concept except completing exercise 2. Continue on with exercise 3 in 3rd round.
Station 1: 1. 20 yard out and back inch worm
2. 20 yard out and back lunge
3. 40 high to low planks

Station 2: 1. 80 SSH
2. 30 Tuck squat jumps
3. 40 Air squats

Station 3: 1. 30 Hand release Merkins
2. 80 Mountain climbers
3. 30 Shoulder tap Merkins

Station 4: 1. 20 yard out and back bear crawl
2. 20 yard out and back broad jumps
3. 20 yard out and back Spiderman

Mary:
Big Boy sit ups x 20 IC
Oblique sit ups x 20 each side IC
Penguin crunch x 20 IC

COT:
"Life is a lively process of becoming" Gen. Douglas McArthur. Live life to continually better yourself, your brothers, and your community.

AO: #FreeState

QIC: @Horshack

PAX: 4 – @Deagle, @Winston, @CashOnly

Warm Up

· Side Straddle Hops-x 25 IC

· Arm Circles-x 10 Each way IC

· Harry Rockettes-x 15 IC

· Shoulder Touch Merkins-x 10 IC

· Two laps – Kareaoke and Broad jumps

· Alarm Clock-x 10 IC

· El Capitan-x 15 each way

· Cherry Pickers-x 15 IC

The Thang – Grab a Coupon for the Birthday Escalator

· Burpees-5 IC

· Burpees-5 IC + Merkins-10 IC

· Burpees-5 IC + Merkins-10 IC + Coupon Curl-15 IC

· Burpees-5 IC + Merkins-10 IC + Coupon Curl-15 IC + Overhead Press-20 IC

· Burpees-5 IC + Merkins-10 IC + Coupon Curl-15 IC + Overhead Press-20 IC + Chest Press-25 IC

· Burpees-5 IC + Merkins-10 IC + Coupon Curl-15 IC + Overhead Press-20 IC + Chest Press-25 IC + Mountain Climbers-30 IC

· Burpees-5 IC + Merkins-10 IC + Coupon Curl-15 IC + Overhead Press-20 IC + Chest Press-25 IC + Coupon Squats-30 IC + Seal Claps – 35 IC

Birthday Boy @Winston 49 Mountain Climbers to close the Escalator

· Burpees-5 IC + Merkins-10 IC + Coupon Curl-15 IC + Overhead Press-20 IC + Chest Press-25 IC + Coupon Squats-30 IC + Seal Claps – 35 IC + Mountain Climbers-49 IC

Ran out of time for Mary

COT:

· Q1.5: Relationship with the M

o Most important of all relationships

o To simply maintain the relationship, is to decelerate it

o Marriage takes work toward a common purpose

o It’s not about fairness and balance – that leads to score keeping and bitterness

o Your M is not your best friend – but instead plays a bigger role and a higher purpose than any best friend can

o The aim in marriage should be joy – a permanent state of hopeful satisfaction (not happiness which is fleeting and in the moment like a filling meal)

o When things get tough (and they do) double down on the relationship with your M

– AO: The Farm
– QIC: Rocketman
– The PAX: Infinity, Running Man, Chile, Rocketman

Warmup/CoP

– Michael Phelps x12, IC
– Side Straddle Hop x 12, IC
– Imperial Walkers x12, IC
– Don Quixote x12, IC
– Karoake to the field

The Thang

Performed on a large diamond (square). For the first round, do 7 reps of an exercise (say burpees) at each of the 4 corners with a mosey (or sprint) in between corners. Each round, increase by 7 reps with a different exercise each round, for a total of 4 rounds. For the last three rounds, reduce count back down to 7.

1. 7 burpees, OYO
2. 14 flutter kicks, IC
3. 21 merkins, downs
4. 28 squats, downs
5. 21 lunges, count each leg
6. 14 Nolan Ryans, IC
7. 7 copperhead squats, IC

6 MoM

12 reps or so of each:
– Superman
– Dying Cockroaches
– LBCs
– Infinities
– Rosalita

Words of Wisdom

Listen to counsel and accept discipline, That you may be wise the rest of your days. Many plans are in a man’s heart, But the counsel of the Lord will stand. Proverbs 19:20‭-‬21