Backblasts

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All Around Good Guy

AO: The Patriot

QIC: Fish Fry

The PAX: Fish Fry, Noodle, Prenup, DR PAX Beano, Dr. D, Lucius, Speedo, and one more

THE SCENE: Warm October morning. Dark. Slight mist on the field. Waning crescent moon in mostly clear sky.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH, Arm Circles, Slow 4 count Merkins, then mosey to the end of the end zone for Frankensteins, Butt Kickers, Side Shuffle, Karaoke, Shoulder drag
Hot Warmup: Tic-tac-toe relay with 2 pushups on tag

THA-THANG:
20 Minute AMRAP
10 Spiderman pushups on the numbers, up the ramp to the bleachers
20 dips with 10 reps each of a leg in pistol position, up and down steps to middle area
30 box jumps, up and down steps to end of bleachers
20 deep squat hops with butt to bench and hop, down ramp to numbers on other side
10 cast wall walks
Around the track by sprinting the straightaway, jog the bend until you get to the start. Total of 3 straight away sprints.
Repeat
8 total exercises per round including the 3 straightaway sprints.
Highest reps achieved: 16. Outstanding work.

MARY:
World war IIs, Planks with chatter, Dead bugs

CIRCLE OF TRUST/BOM:
It’s not easy getting out of bed in the morning. You can be proud of the work you did today and you won’t be disappointed. As you go into your work today, do what you will be proud of 20 years from today. Leave nothing behind for disappointment.

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A Roll of The Dice

AO: Olympus

QIC: Soot

The PAX: Soot, Fish Fry, Jerry McGuire, Mule, Apollo

THE SCENE: Just humid enough. Early morning sunrise.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH, Baby Arm Circles, Tempo Merkins, Cherry Pickers, Windmill, Tempo Squats

THA-THANG:
Station 1: CMUs. Every 10 reps rotate between Presses, Rows, and Squats
Station 2: Roll the Dice
To move between stations, Farmer’s Carries with 55lbs dumbbell in each hand.

Round the School. Everyone pick up a CMU and take a trip around the school.

Throw the Dice. Sprint to Dice. Do exercise.

Trip to the track with CMUs overhead. One person carries the Dice and acts as the spotter. If he spots anyone lower the CMU below their head, the Dice is rolled, the exercises performed, and the spotter switches with the guy who dropped their CMU.

MARY:
Merkin Ring of Fire to 4 reps

CIRCLE OF TRUST/BOM:
Thankful for F3 and the opportunity it has given me to grow as a leader physically, mentally, and spiritually.

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BLIMPS For Days

AO: The Patriot

QIC: Noodle, Soot

The PAX: 4 brave souls

THE SCENE: Dark, yet cool. Perfect weather in my book

F3 WELCOME & DISCLAIMER

THA-THANG:
BLIMPS (Burpees, Lunges, Imperial Squat Walkers, Merkins, Pike Jacks, Squats).

6 stations set up around the football field. First round consisted of 12 reps of each exercise then each consecutive round dropped by two reps (12, 10, 8, 6, 4, 2).

RELAYS

One partner held a plank while the other did the exercise.

  • Sprint 60 yards and back
  • Skip 40 yards and back
  • Bear Crawl 20 yards and Crawl Bear 20 yards

MARY:
Round-robin Abs

CIRCLE OF TRUST/BOM:

Iron sharpens Iron. Be obedient to your calling and help others in doing the same.

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Thunder but no Rain

AO: The Patriot

QIC: Flutie Flakes

The PAX: Hightower, Fish Fry, Speedo, Prince Harry, Breech, Soot, Flutie Flakes (Q)

6 Yorktown Vets and one Site FNG (Breech) decided to skip the Fatrsack and showed up (knowingly or unknowingly) for my AO VQ. Here’s what happened:

Warm Up:

SSH X20

IW X 15

Peter Parker x10

Parker Peter x10

Merkin x10

Low Slow Squat x 20

Partner Work:

Choose a partner, size does not matter

Up and Over (X10)
Partner 1 Plank while Partner 2 jumps over out-stretched legs and then army crawls under Partner 1. Flapjack

Partner Hand Slap Merkins (X20)
High 5 on the up

Leg Throws (x10)
Partner 1 gets on his Six and reaches behind him to grab the ankles of partner 2, who is standing above him at his head. Keeping ;the legs as strait as possible, Partner 1 throws Partner 2 legs to the ground. Left, center, right…That’s one. Do 10, then Flapjack

Musical Interlude: Thunderstruck

SSH during entirety of the song, except when you hear “thunder” do a Burpee (yes, it sucks!)

Mosey to track

Catch me if you can (1 lap)
Partner 1 runs, Partner2 does 5 Merkins and sprints after P1. When he catches him, P2 does 5 Merkins.

Mosey to the Wall

People’s Chair with Shoulder Press

Bals to the Wall and 5 Merkins

Donkey Kicks (x15)

People’s Chair with alternating Leg Raises

Mosey back to Center circle

Jack Webb ladder
1 Merkin, 4 shoulder presses; 2 Merkins 8 presses….Up to 7 Merkins and 28 presses and back down

Round of Mary

COT with Video Name-o-Rama

 

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Soot Summer Special #2

AO: The Patriot

QIC: Soot

The PAX: Soot, Subprime, 90210, Deflater, Dr. D, Prenup, Horse Punch, Lucius, Noodle, Le Pew (FNG)

THE SCENE: Cool, dark morning

WARM-O-RAMA:
• SSH x20
• Baby Arm Circles x12 (each direction)
• Tempo Merkins x10
• Prone Rows x10
• Cherry Pickers x7
• Windmills x7
• Tempo Squat x10
• Single-leg Straight-leg Deadlift x5 (each leg)

THA-THANG:
2 Rounds:
• Partner Presses x10
• Lunge 50 yards
• Sprint 50 yards
2 Rounds:
• Partner Lat Raises x10
• Buddy Carry 50yards
Lunge 100 yards
Bear Crawl 100 yards
The Blue Devil
• 1 min run, 1 min burpees, 1 min run
• 45 sec burpees, 45 sec run, 45 sec burpees
• 30 sec run, 30 sec burpees, 30 sec run
• 15 sec burpees, 15 sec run, 15 sec burpees

MARY:
Merkin Ring of Fire to 6
10 Merkins

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
What you feed grows, what you starve dies! Feed the things in life that will steady your aim and increase your impact (marriage, family, community, education, workplace, spiritual disciplines, etc.). Starve the things that distract and destroy (bad habits/addictions, unchecked emotions, unhealthy relationships/environments, ego, etc).