Backblasts

AO: The Patriot

QIC: El Nino

The PAX:

Derecho; Lucius; Elvis; Citrus; Spokes; Cable Guy; Roadkill; McGuire; Traveler; Buggy; Bodett; Wedding Singer; Lazlo.

Warm-up:

SSH; WMH; Imperial Walkers; Arm Circles; Down-dog/Cobra Kai; Michael Phelps; Cherry Pickers; fellowship jog with butt-kickers, high-knees, karaoke, side-shuffles.

The Thang:

Start at the goal line:

10 Burpee Block Jump Overs

25 yard Murder Bunny

25 Thrusters

Return to goal line with block

10 Burpee Block Jump Overs

50 yard Murder Bunny

50 Alternating Block Merkins

Return to goal line with block

10 Burpee Block Jump Overs

75 yard Murder Bunny

75 Curl Presses

Return to goal line with block

10 Burpee Block Jump Overs

100 yard Murder Bunny

100 Block Windshield Wipers

Return to goal line with block

10 Burpee Block Jump Overs

Circle of Trust (COT):

Keeping Faith when everything that you are working towards falls apart, and you are tempted to give up or change plans… Keep Faith. Reminder: Reach out to your extended friends and family and check on them, if you haven’t heard from them in a while!

AO: The Farm

Date: Sept 19, 2020

QIC: HT

PAX: 37 video includes all PAX, with 6 FNG’s: Dinger, Bluffin, Silver Bullet & his 2.0’s Blitz & Salto, and Infinity 2.0 Buzz,

Warm up:

Fellowship jog around field. 20 SSH, Chain-breakers, Windmills, WillieMaysHayes, Downward Dog, 10 Mtn Climbers, CobraKai, hamstring stretch, 10 Bonnie Blairs

Split into 4 groups, line up on soccer lines: Egg shell ladder climb 10 yards, alternating hops 10 yards, single leg hop 2x for both legs, bunny hop

The Thang:

F3 Four-Square: maintaining 4 groups:

Round 1

Station 1: 10 burpees

Station 2: 20 cadence SSH

Station 3: 30 Mountain Climbers

Station 4: 40 Bonnie Blair’s

Walk Lunge to rotate stations

Round 2

Station 1: 10 reverse burpee

Station 2: 20 hand-release merkins

Station 3: 30 plank should taps

Station 4: 40 LBC’s

Walk Lunge to rotate stations

Capture the Handball

Split the group into 2 teams

Objective to capture ball and return to your side.

After you cross midfield, tag opposite team. If tagged he/she goes back, does 3 push up/merkins, then back in play.

Once the ball is captured, handball rules, no more tagging. Pass to your team mates to get the ball back to your side. 2.0 must touch the ball twice to cross. If you have the ball, you can tag opposing team, if tagged he/she drops for 3 merkins.

60 seconds to strategize with your team.

Mary:

Flutter kicks, LBC’s and Heals to Heaven

CoT:

Infinity welcome all to The Farm.

Growth & development happens when you

Breakout of your Comfort Zone. Here’s what I found when I Googled this, many similarities to why we come out for F3.

Take nothing for granted

Switch up your routine

Move towards your fears

Give up control

Ask questions other people don’t like to

Start conversations with strangers

Keep a list of Growth Goals

AO: The General

QIC: El Nino

The PAX: Traveler; Jag; Citrus; Buggy; D’Artagnan; Derecho; Fridge; Fairweather; Citrus; Sam Adams; Welcome FNG Bleu Cheese!

Warm-up:

SSH; WMH; Imperial Walkers; Arm Circles; Down-dog/Cobra Kai, Cherry Pickers

Follow the Leader: 10 flights of stadium stairs, butt-kickers, high-knees, karaoke, side-shuffles, and fellowship jog around the field to line up on goal line.

The Thang:

Start at the goal line:

Bear crawl to 20yd line, perform 10 hand release Merkins

Bear crawl to 40yd line, perform 20 4-ct Bonnie Blairs

Bear crawl to 60yd line, perform 30 Burpees

Bear crawl to 80yd line, perform 40 Overhead press

Bear crawl to opposite goal line, perform 50 Air squats

Head back in opposite direction.

Lunge walk to 20yd line, perform 10 hand release Merkins

Lunge walk to 40yd line, perform 20 4-ct Bonnie Blairs

Lunge walk to 60yd line, perform 30 Burpees

Lunge walk to opposite goal line, perform 50 Air squats

Start at the goal line:

Sprint 20 yds and back (75%)

Sprint 50 yds and back (75%)

Merkin Ladder:

AMRAP, Chest to Deck Merkins (10 seconds)

AMRAP, Chest to Deck Merkins (20 seconds)

AMRAP, Chest to Deck Merkins (30 seconds)

AMRAP, Chest to Deck Merkins (20 seconds)

Finish with 10 perfect technique Chest to Deck Merkins (no time limit)

6 Minutes of MARY: Flutter kicks, Freddie Mercury’s, Big-Boy sit-ups, American Hammers, Shoulder taps, Vision Quest

Circle of Trust (COT): Reach out and extend yourself to someone who needs you, that you haven’t talked to in a long time. COVID has turned so many or our attentions inward… Pause and think of someone who you used to connect with before COVID and pick up the phone and check-in on them. Make someone’s day, by showing them that you cared enough to put aside your busy schedule to connect with him or her.

AO: The Patriot

QIC: Lazlo

The PAX: Bone, Elvis, Major Payne, Bodett, Cable Guy, Sunshine, Grease Monkey, Sticks, 3 Mile, Slapshot, Wedding Singer, Murdoch, Citrus, Lucius,

Warmup: SSH, 1 burpee, Imperial Walkers, 1 burpee, Moroccan nightclubs, 1 burpee, cherry pickers, 1 burpee, downward dog, 20 merkins

Thang 1: PAX spread around a(n approximate) square, along the goal line, down the sideline to the 50 yd line, across the 50 yd line, and back along the other sideline. They proceeded to move clockwise per the Q’s recommendation, until a new recommendation was given. Bear crawl, lunge walk, jog, traveling burpee, shuffle right, crawl bear, shuffle left, reverse lunge walk, and jog.

Thang 2: The PAX then split into 4 groups, each in a corner of the square. Each group, counting together completed a pyramid, moving to the next corner between levels, of 10 burpees, then adding 20 flutter kicks (IC), then adding 30 squats (single count), then adding 40 plank jacks (IC), then adding 50 SSH (IC). For time, rather than working back down the pyramid, the PAX performed the first exercise, moved, then the next exercise, then moved, etc. until all 5 exercises were complete.

Mary: Captain Thor. Pyramid up to 5 WWIs / 20 American Hammers and back down to 1 / 4.

COT: QIC talked about taking some time in the day to be with your thoughts. Many of us are surrounded by constant input, often by necessity (spouse, kids, Teams calls, etc.) and often self-imposed (talk radio, podcasts, etc.). There’s nothing wrong with any of that, but it can be constant and it’s healthy to have a little time to reflect. It can be intentional, like meditation or prayer, or just walking the dogs without your headphones on. If this sounds like you, try taking a little time each day to be with your thoughts. Unless, like @Sunshine, it turns out that your thoughts are scary. Then turn on a podcast.

AO: Traveling AO-West Springfield HS

QIC: Nano

The PAX: Derecho, Hightower, POP Fly, El Niño, Ashe, Obadiah

WarmUp: The PAX were a little tight after IPC3 so we started with a little fellowship jog. Then SSH, jogged a little more, Willy Mayes Haze, arm circles, Michael Phelps, and cherry pickers

The Thang: The PAX continued for tour of the facility:

• Run to cones: Count up, 1 burpee/ 2 frog jumps, 3/4, 5/6, 7/8, 9/10, and ended with 11 burpees.

At West Springfield, the home of the Spartans, it was time for a Spartan quote:

“He who sweats more in training bleeds less in war.“

• Run to bus lane and all PAX lined up along the road for some Ricky Bobby Planks:

• All PAX in a plank
• Last man hopped on left foot to front of line
• Repeat with right foot
• Repeat with broad jumps
• We made it through the line about 5x for each exercise

“There’s no room for softness… not in Sparta. No place for weakness. Only the hard and strong may call themselves Spartans. Only the hard, only the strong.” -Dilios

• Circle the poles- we ran circles around the 26 street poles with fast feet

“The Spartans are the equal of any men when they fight as individuals; fighting together as a collective, they surpass all other men.” -Damaratus

• On to the columns of Sparta

• Pyramid down starting with 10 box jumps
• 9 dips
• 8 box jumps …

“That city is well fortified which has a wall of men instead of brick.”

Mary: Al Gore ring of fire with 10 squats each, then Sharon Stones, Glees, American Hammers, 6”, Freddie Mercury, Zeus in-outs

COT: IPC is a time where we are pushing each other to achieve things we wouldn’t do alone. This is evidence of the fact that we can achieve more than we think and should be setting our sights higher. Dream bigger, set more challenging goals, get out of your comfort zone and begin failing fast so you can learn from your mistakes and more forward!