Backblasts

AO: FreeState

QIC: Horshack

PAX – 5: Magoo, CashOnly, Winston, Deagle, Horshack

Warm Up

· Side Straddle Hops x 25 IC

· Willie Mays Hayes x 15 IC

· 2 laps around blacktop (karaoke)

· Alarm Clock x 10 OYO

· Hill Billies x 15 IC

· 2 laps around blacktop (high knees)

· Chinooks x 10 IC each way

· Michael Phelps x 15 IC

· Rotten Cherry Pickers x 10 IC

· Stretching – 90 seconds OYO

The Thang

· Playground of Pain (round one) 45 seconds on /15 to transition and recover

o Dips

o Bonnie Blairs

o Chin Ups (facing palm – assisted)

o Box Jumps

o See Saw Plank

· Dora 3 – 2 – 1 (two groups x 1 lap around the field)

o 300 Heel Touch Squats

o 200 Incline Merkins

o 100 Balls to the Wall

Mary

· Knee Forward Plank – Alternating knees

· Reverse Crunches x 20 IC

· See-Saws (on elbows) 10/10/10

· Plank Jacks x 15 IC

· Protractor 60 sec

· Flutter x 20 IC

COT: Q-Source (F2 – Language)

· Effective groups have a unique language that distinguishes their purpose and activities from the common culture.

· Culture has a way of changing the meaning of words overtime. Dredd says culture “denatures” the meaning of words, which means “to take away or alter the natural qualities of”

· For F3 – that’s the Lexicon and Exicon.

· Everywhere you go in F3 Nation, the language is used fairly consistently.

· A group having its own language also may have the side effect of keeping it exclusive to others which is not the intent of F3.

AO: The BulldogQIC: GigawattThe PAX: @mutumbo @Brisket @Bobcat @microchip @gigawattWarmUp: SSH, Arm Circles, Plank w/ rotations, Lying Quad Stretch, Front lunge w/ rotation stretch, Side Bends, and of course BurpeesThe Thang: "Bodies on the Floor" 3 sets of a "High Gear" workout. Back to back exercises with no breaks until completion of all 9 exercises;10 SSH (in cadence) , 5 Burpees, 10 SSH (in cadence)
10 shoulder taps (in cadence), 5 Burpees, 10 shoulder taps (in cadence)
10 Up/ down planks (in cadence), 5 Burpees,

10 Up/ down planks (in cadence)

Intro to new exercises; 10 Dive bombers, 10 Single arm Tricep pushes (both arms), BTTW "Ball to the wall", 10 Back lifts, 10 Levitation squats (lunges), 10 Kick through burpees.

Finish with a small PAX competition. Split into two PAX. One HIM for each team sprints to a bucket filled with tennis balls with exercises on them. Grab one and return to your PAX. Complete the exercise. Rinse and repeat with a new HIM from the PAX. Continued until 10 balls have been retrieved. Final task, each HIM in the PAX goblet lunge 10x with 50lb dumbbell. First PAX to complete wins. Today, victory went to @brisket and @Microchip

Mary: Topped off our 100 burpees for the day with a variety of creative burpees.COT: Live by your values, but respect the values of your other brothers. We are living in a time of divide. Friends are losing friendship because we can’t learn to respect each other. Everyone has to be right, which makes us wrong. Let’s do our part and live respectfully even if others aren’t.

The Perfect Count

Weds, Jan 6, 2021

The Compound

QIC: HT

PAX: Obadiah, Roddick, MajPayne

Warm up:

Fellowship jog around field, followed up with SSH, Windmills, Arm Circles, WMH, down dog, pick up sticks, bent supermans.

The Thang:

4 rotating stations

Round1:

Counter/timer: 15 burpees

25# med ball squat thrust toss

Dumbbell deadlift

20# med ball slams

Recovery lap

Round 2: Rinse & Repeat

Recovery lap

Round 3:

Counter/timer: 15 burpees

25# med ball curl, overhead press

Dumbbell lunges

20# med ball reverse toss

Recovery lap

Round 4: Rinse & repeat

Recovery lap

4 rounds of 10 burpees, led by each PAX

Perfect Count100 burpees each!

Mary:

20 cadence count flutter kicks and little baby crunches

CoT:

Keep up with burpee count for monthly challenge.

1 month until The Abominable Ruck Challenge

Prayers for our legislators on their historic day coming.

1-8-2020

0530

AO: LoCo- (BMRS-Bulldog)

QIC: Bobcat

The PAX: 17 strong- Refueler, Rikers, MicroChip, Empire, Silver, Pre, Shute, Brisket, Bolt, Bobcat, Dial-tone, Gigawatt, Hydro, Boone, Beast, Nolan, Mutumbo

WOW!- AND Socially Distant I may add!

0515 Crew- MicroChip, Bolt, Gigiwatt, Shute, Bobcat, Brisket, Refueler= 80 Burpees (different styles)

Coupon County Fair

Warm-Up: SSH, Cherry Pickers, Side Stretch, Arm Circles, Michael Phelps, Butterfly, DD and Cobra Kai

Thang 1-Foundation Ferris Wheel- 10X reps-rinse and repeat continuous circuit for 4 minute song “Best of You” Foo fighters

• Upfront Squats
• Back Squats
• Upright rows
• Lunges
• Farmers walk parking lot/exchange hands- ~80 yards- 2 ways
• 1 lap

Thang 2- Arnold Classic- continuous circuit-10x reps-rinse and repeat for 4:30 song “Gimmie Shelter” Rolling Stones

• Plyo-Merkins

• Dips
• Incline Merkins
• Balboas (toe Taps)
• Farmers walk parking lot/exchange hands- ~80 yards-2 ways
• Lap 2

Thang 3-Magnus Loop- continuous circuit -10x reps-rinse and repeat for song 3:30 song “The Game” by Motorhead

• Ax swings, kettlebell swings, bicep curls
• lap 3

Extra Credit

• 10 deconstructed burpees, 10 side plank burpees, 10 plank hop burpees

COT- Golden nuggets for the day!

• “What you are is your Gift from God, what you become is your gift to God”. You can always be better with Fairness, Decency, Manners, and Respect. Being accountable and dependable are everything!!
• “Not to have control over the senses is like sailing a rudderless ship, bound to break in pieces on coming in contact with the very first rock” More and more people in our society need to learn to “Act” vs “React”. Be the positive example with your families, work and the community.
• Notes-@Rikers- Faith is also “Being part of something Bigger than yourself”. Spoke about growth and opening new AOs and QIC training next Tuesday 12th. @Microchip reminded everyone to add their Burpees.

AO: FreeState
QIC: @Deagle
PAX: 4 – CashOnly, Winston, Horshack, and Deagle

Warm Up
· Side Straddle Hop (SSH) x 20 IC
· Imperial Walkers x 20 IC
· Australian Snow Angels x 20 IC
· Arm Circles x 20 IC each side
· Michael Phelps x 15 IC
· Frankenstein x 10 each way IC
· Cherry Pickers x 15 IC

The Thang:

• Growing Pains (LBC, Big Boy Sit Ups, Superman) x 30 each IC
• Light jog around the field – 2 rounds karaoke on the sides
• Merkin Ladder with squats
  • Start at one side of the field, run 80% sprint to the other side, perform 10 merkins, jog the other side and perform 10 squats. Do the same but 9, then 8, … till 1 (total 55 each exercise)
• 2 rounds of light jog around the field
• Jacob’s Ladder 1-2-3-2-1 Burpees

Mary:
· Flutters x 15 IC
· Outlaw x 15 IC
· Freddie Mercury x 15 IC
· Dying Cockroach x 15 IC
· Travoltas x 15 each side IC
· Dollys x 10 IC finishing with 10 flutters IC

COT:

• Reflections on yesterday’s unrest at the Capitol. Deagle reflected on his arrival in the DC from Israel area eight years ago and how the people who welcomed his family and were accepting of differences.