Backblasts

DATE: 2021-10-05
AO: Sparta
Q: Jenner
PAX: Hightower, Lightyear, Nano, Zeus, Monk, K-Pop, Bluegrass FNGs: Space Cowboy
COUNT: 9
WARMUP: SSH, Imperial Walkers, Michael Phelps, Cherry Pickers, demos of the moves.

With the failed IPC3 attempt yesterday at Olympus due to heavy wind and rain as well as lightening, we got after it.

THE THANG: Iron Pax week 3 the EMOM.
50 Kraken Burpees (3 hand release merkins to a burpee = 1)
50 BDE burpees (burpee, to a Bonnie Blair/jumping lunge (1 on each leg), to a squat = 1) 50 Bonnie Blairs/Jumping Lunge (right leg-left leg= 1).
Workout starts at the cone. Start the timer. Begin 50 kraken burpees. When timer goes off, sprint to the other cone that is 50 yards away and continue with Kraken Burpees. For example, if you did 8 kraken burpees before the timer went off, when you get to the opposite cone, you start counting with the number 9. This continues until you finish all 50 kraken burpees.
After finishing 50 Kraken Burpees, run one lap (400 meters). Upon completing 400 meters and returning to the cones, begin 50 BDE burpees. Same procedure as above. When you return, you start doing the BDE Burpees right away and when the timer goes off, you run to the other cone. You DO NOT have to wait for the next timer to go off when you return to start the BDE Burpees. After finishing 50 BDE Burpees, run two laps (800 meters). Upon completing 800 meters and returning to the cones, begin 50 Bonnie Blairs/Jumping Lunges (right leg-left leg = 1). When you return, you start doing the Bonnie Blairs/Jumping Lunges right away and when the timer goes off, you run to the other cone.

MARY: Nope

ANNOUNCEMENTS: The Grunt in DC and the 5K Turkey Trot at Olympus coming up in November.

COT: Warren Buffet said, “It’s better to hang out with people better than you. Pick out associates whose behavior is better than yours and you’ll drift in that direction.” That’s the life lesson I’ve learned with F3. You guys motivate me to come out here and do much more and get into the right habits moreso than I ever could have done myself or by hanging out with others. Thank you and well done today.

DATE: 2021-10-05
AO: Delphi
Q: Hightower
PAX: Obadiah, Glee, Rambler, Dunder, Lightyear, Bluegrass, YNAB, Gadget, K-Pop, Roddick, Pop Fly, Hightower FNGs: None
COUNT: 12
WARMUP:
Fellowship laps, followed by general warm up and stretching

THE THANG:
Tom & Jerry time!
PAX split in 2 groups on penalty box line. Partner 1 runs reverse to other penalty line, while partner 2 does exercise then sprints after his partner. Switch roles opposite side to return. Round1: 5 burpees
Round 2: 10 merkins
Round 3: 15 air squats
Round 4: 10 star jumps
Round 5: 3 Getups

Active recovery:
Wall sits, bear crawl done the line, followed by fellowship laps around field.

MARY:
Ring of fire through 10 rounds of core exercises

ANNOUNCEMENTS:
10 year F3 anniversary this weekend in Wilmington, NC
The Grunt, new date Nov 6. More details to follow
Backpacking Front Royal to Harpers Ferry, Nov 5-7.

COT:
Mental well-being of our PAX.

DATE: 2021-10-05
AO: General
Q: Booking
PAX: petro, 2 percent, Lazlo, Trolley, Toolbox
FNGs: @terminal
COUNT: 7
WARMUP: SSH, Imperial Walkers, Hill Billies, Cherrypickers, Michael Phelps, Arm Circles, Downward Dog, Cobra Kai
THE THANG: Rounds of 21 exercises followed by 1/4 lap (except after round 8) as follows:

Round one: 11 merkins/ 10 LBC
Round two: 11 merkins/ 10 Big Boy Sit-ups
Round three: 11 merkins/ 10 American Hammers

Round four: 11 merkins/ 10 Freddy Mercuries
Round five: 11 merkins/ 10 Body Weight Squats

Round six: 11 merkins/ 10 2 count front lunges
Round seven: 11 merkins/10 SSH
Round eight: 11 merkins/ 10 Seal claps

MARY: LBC/ Flutter Kicks/ Penguin Toe Taps
ANNOUNCEMENTS: Grunt coming up in November monitor Slack as date may change
COT:Importance of self-health. F3 sets a positive tone and foundation for the day and enables us to more effectively manage daily challenges that may lie ahead.

DATE: 2021-10-02
AO: Farm
Q: Infinity
PAX: Chile, Matthew – Running Man, Sparky
FNGs: Buzz and Jessie
COUNT: 6
WARMUP: Beet Pickers and Don Quixotes
THE THANG: Spent a little over one hour to pick up trash along 1.3 miles of road. Six bags of trash later, we definitely left the roads better than we found them!

DATE: 2021-10-01
AO: Burg
Q: Mater
PAX: Tink, Bail, Sparkler, Supertramp
FNGs: FARVA, COUP
COUNT: 7
WARMUP: SSH X 20 / ARM CIRCLES / MONKEY HUMPERS X 12 / CHERRY PICKERS X 12 / CALF STRETCH / COBRA KAI

THE THANG:
MaryAnne’s Mayhem: Rep-based ARMAP workout; Timer set for 52 minutes 30 seconds. Exercises done in sets of 25 reps. After completion of 25 reps, run 25 yards away and do 3 burpees. After the 3 burpees, run back and continue with exercise. Exercises:

200 curls
175 squats
150 Overhead Press
125 Kettlebell Swings
100 Merkins
75 Thrusters
50 Bonnie Blairs (right leg-left leg = 1 rep)
25 Blockees

MARY: FORGIVE US BABE!

ANNOUNCEMENTS:

COT: Overcome your fears this weekend. GOOD WORK MY BROTHAS!!!