Backblasts

DATE: 2021-11-12
AO: Patriot
Q: Maguire
PAX: Big Short, Booking, CableGuy, Lucius, Roadkill, My Space, Bone FNGs: None
COUNT: 8
WARMUP: SSH, IW, Michael Phelps, LBAC, Cherry Pickers, WMH, Downward Dog
THE THANG: Partner up and Dora. 50 burpees. 100 merkins. 150 single leg lunge. 200 squat. 250 air press while partner is jogging to 40 and back. When finished, walk to other end Zone. Round two is a lot like Round 1 but do it in reverse order starting with 250 air presses. MARY: LBC, flutterkicks, Wedding Singer stretches without Wedding Singer ANNOUNCEMENTS: See Bone
COT: Focus on what you can control. You will be more productive and happy.

DATE: 2021-11-11
AO: Freestate
Q: Deagle
PAX: Winston, ShowMe, CashOnly
FNGs: Lefty
COUNT: 5
WARMUP:
SSH, Imperial Walkers, Hairy Rockets, Merkins, 2 laps around the blacktop, karaoke on the sides, Cherry Pickers, El Capitan, Alternating Side Squats, Michael Phelps, Windmills

THE THANG:
Supervisor with Coupons…
• Curls (400)
• Jump Overs (500)
• Overhead Press (250)
• Windshield Wipers (400)
• Upward Merkins (400)

Jacob’s ladder (5-4-3-2-1)
5 minutes of self-stretching

MARY:
Flutters, Outlaws, Dolly, Travoltas, Dying Cockroach, Reverse Crunches with Scissors

ANNOUNCEMENTS:
Dress up with your F3 shirts this Saturday, we’ll be on YouTube…

COT:

DATE: 2021-11-11
AO: Highlands
Q: Booking
PAX: Riot, Speedo, 2 percent, Trolley, Jag, Old Bay
FNGs: Hard Knox
COUNT: 8
WARMUP: SSH, Imperial Walkers, Windmills, Cherrypickers,Willy Mays Hayes, Downward Dog, Monkey Humpers,
THE THANG: PAX executed the following coupon exercises at the corners of the soccer field. After each exercise PAX carried the coupon the a different corner of the field and then ran a lap of the field before proceeding to the next interval as follows:

Round 1: 11 overhead presses

Round 2: 11 overhead presses
11 curls

Rounds 3: 11 overhead presses
11 curls
11 kettlebell swings

Round 4: 11 overhead presses
11 curls
11 kettlebell swings
11 leg lifts over coupon

Round 5: 11 overhead presses
11 curls
11 kettlebell swings
11 leg lifts over coupon
11 coupon squats

Round 6: 11 overhead presses
11 curls
11 kettlebell swings
11 leg lifts over coupon
11 coupon squats
11 coupon toe taps

Round 7: 11 overhead presses
11 curls
11 kettlebell swings
11 leg lifts over coupons
11 coupon squats
11 coupon toe taps
11 Derkins

MARY: flutter kicks, LBC, penguin crunches
ANNOUNCEMENTS: Chad 1000 coming up this month, 5k at Olympus on thanksgiving day, 2 PAX attempt to break world record on 3 legged race today at #thegeneral, 2nd F event next Wednesday at Dogwood Tavern
COT: Today honors our veterans by marking 11th hour of the 11th day of the 11th month of 1928 and the end of WW I. Honor our veterans today by asking them to share a story about their journey in the armed services and what was their calling to service. The freedoms we enjoy daily are a direct result of veterans’ service and sacrifice to us and our great country. @oldbay shared his story to the PAX.

DATE: 2021-11-08
AO: Farm
Q: Matthew – Running Man
PAX: Infinity, Chile, Sparky, Rocky
FNGs: None
COUNT: 5
Warmup: SSH. Hillbillies. LBAC. Cherry Pickers. WMH. Downdog. Merkins. The Thang:
– Ricky Bobby burpee laps. 50 yard run, each PAX picks an exercise followed by 5 burpees, run another 50 yards and repeat. – Ring of fire
Hold planks and Al Gores while bear crawling or crab walking or lunge walking around and then next round do a burpee and run around. Each PAX picks an exercise to do.

Mary: LBCs, Flutter Kicks, the Motivator, American hammers.

COT: When we are swimming in deep waters, it helps to have strategies like knowing how to equalize the pressure in your ears. When we are figuratively swimming in deep waters (feeling overwhelmed at work or home), it helps to have strategies like prayer, service, exercise, etc to get through.

DATE: 2021-11-11
AO: Patriot
Q: Lucius
PAX: Kodiak, SAAS
FNGs: None
COUNT: 3
THE THANG: Three PAX completed the Chad 1000x, each performing 1000 step ups in the arena.

THE COT: Thank you for joining for this EC workout. Much better to complete it together than alone. Reach out to others who are alone as we enter the holiday season.