Backblasts

DATE: 2021-11-17
AO: Horizon-Ao
Q: Poe
PAX: 3 mile, sticks, Sunshine, Kodiak, Maj. Payne, Mayberry, Magoo, Old Bay, Disco, Undertow FNGs: Attache
COUNT: 12
WARMUP: SSH, LBAC, Michael Phelps, Cherry Pickers, Willy Mays Hayes, Fellowship Lap
THE THANG: Baba O’Reilly – Imperial Walkers to the beat of the Who’s 5-minute rendition of Baba O’Reilly Mosey to pull-up bars
5 rounds of 5 pull-ups, 10 merkins, 15 OH claps followed by mosey down the path, up the stairs, and back Mosey back to field
Body weight squats to Moby’s Flower – up when Moby says “up,” down when he says “down” for the full 3 minute rendition, legs parallel to ground on the down, no hands on knees (if possible) MARY: body saw, LBC’s
ANNOUNCEMENTS:
COT: this month is YHC’s 3-year anniversary with F3. While not consistent every month of the years, it’s been great to stick with it for this long, especially all the new relationships, looking forward to the next 3.

DATE: 2021-11-18
AO: Farm
Q: Sparky
PAX: Infinity, Chile, Matthew – Running Man
FNGs: Red 5 (from Goldrush, CA)
COUNT: 5
WARMUP: Cheerleader, Michael Phelps, Beet Pickers, Imperial Walkers, arm circles, mozy
THE THANG: A wave of mercins, a wave of squats, wheelbarrows, wall sits, broken wheelbarrows, wall sits, dips on a bench MARY: LBC, Weezy, American Hammers, Flutter kicks
ANNOUNCEMENTS: Thanksgiving may be at 8 AM, stay tuned
COT: The spirit of the Lord God is upon me,
Because the Lord has anointed Me,
To preach good tidings to the poor;
He has sent Me to heal the brokenhearted.
To proclaim liberty to the captives,
And the opening of the prison to those who are bound. Isaiah 61:1

DATE: 2021-11-17
AO: 2Ndf
Q: Hightower
PAX: Jag, Pop Fly, Zeus, Hoolihan, 3 mile, Infinity, Horshack, Booking, Ashe, Popeyes, Hightower, Lucius, Nano, I-Beam, Old Bay, Rambler, Grease Monkey, Madoff, SeeThru, citrus, Magoo, Mayberry, Pep Talk, Maj. Payne, CableGuy, Maguire FNGs: None
COUNT: 26
WARMUP:
Drinks & apps!

THE THANG:
Celebrate the year of 2021
Selection for SLT:
Jag for 1FQ
Peptalk for 3FQ

Listing of 2022 events and Q’s for each to be shared separately

MARY:
16oz Bicep curls

ANNOUNCEMENTS:
Done
COT:
Popfly well done!

DATE: 2021-11-17
AO: Patriot
Q: Fish Fry
PAX: CableGuy, Ice Tea, Shake and Bake, Big Short, 2 percent, Flipper, Wedding Singer, Speedo, Roadkill, Spokes FNGs: None
COUNT: 11
WARMUP: Imperial Walkers, Moroccan Night Clubs, Michael Phelps, SSH, Supine Rockettes, Hip Bridges, Fellowship Lap, Rock Hoppers THE THANG:
Pax were lined up every three yards between the hashes for a series of exercises where we moved from starting position to the 50, jogged back to the goal line, and then completed exercises until we returned to our original position. The exercises were the following: Shifting Bonnie Blairs
Travelling Merkins
Dolphins
Murder Bunnies
Broad Jumps
Flying Squirrels (Squirrels from IPC using a side lunge to move instead of a squat) Stationary Bent over Rows
Dips
Moving Man Makers

MARY: LBCs
ANNOUNCEMENTS: Chad 1000 at Olympus at 8p this Saturday. F2 at Dogwood Tavern tonight.
COT: From Jordan Peterson’s 12 Rules for Life: Compare Yourself To Who You Were Yesterday, Not To Who Someone Else Is Today.

DATE: 2021-11-17
AO: Compound
Q: Popeyes
PAX: Hightower, Zeus, Roddick, Ashe, Rambler, Madoff, Faceplant FNGs: Attica
COUNT: 9
WARMUP: Fellowship laps with butt kickers, high knees, karaokes, arm circles, merkins, SSH, Star hops, etc THE THANG:
1 Min Merkins – Run the field – 1 Min Merkins – Run back
1 Min Rotating Squat jumps – Run the field – Rotating Squat jumps – Run Back 1 Min Lunges – Run the field – 1 Min Lunges – Run back
1 Min Burpees – Run the field – 1 Min Burpees – Run back
1 Min Mountain jumps – Run the field – 1 Min Mountain jumps – Run back 1 Min Apollo Ohno’s (skaters) – Run the field – 1 Min Apollo Ohno’s – Run back **Sprint the field sprinkled in between

MARY: Row boats, American hammers, LBC’s, flutter kicks
ANNOUNCEMENTS: Chad on Sat, Turkey Trot, Dogwood
COT: Everything has a cost. The stuff that is worth it, is worth the arm and a leg price.