Backblasts

AO: The Patriot (8/31/20)

QIC: Jag

The PAX: Sea Dog, Southpaw, Wedding Singer, 3 Mile, Bone, Citrus, Maj. Payne, Choo Choo, Mayberry, Grease Monkey, Rebar, Elvis, Sunshine, Slapshot, Cable Guy, Spokes, Infinity, Lazlo, Lucius and FNG Maguire (Welcome!).

Warm Up: Down Dog, Up Dog, a Gleemaker (a Manmaker burpee with a Glee (shoulders to elbows) instead of a Merkin), mosey to the other end of the field, Willy Mays Hays, Weed Pickers, 2 Gleemakers, mosey to the other end of the field, Side Saddle Hops, 3 Gleemakers, Imperial Walkers, 4 Gleemakers, mosey to the other end of the field, Hands Release Release Merkins (hello IronPax), 5 Gleemakers, mosey to the other end of the field, Jungle Big Boi Squats, 6 Gleemakers, mosey to the other end of the field, Leg Raises, 7 Gleemakers, mosey to the other end of the field and (finally) the Petro.

The Thang: The PAX broke into three teams. Two teams played 7 v. 7 ultimate while the third ran stairs. If the frisbee hit the deck, then the penalized team did 2 burpees. The PAX complete three rotations.

Mary: Freddie Mercuries, Flutterkicks, Penguin Crunches and one final Gleemaker.

COT: (Offered as a prayer, or depending on your beliefs, a devotional) PAX there is much to concern us right now, but let us not forget to be thankful for that which is good in our lives — our health, the love of our families, the fellowship of F3. Amen.

AO: The Highlands (9/3/20)

QIC: Jag

The PAX: Sea Dog, Trolley, Toolbox and Bandit

Warm Up: Down Dog, Up Dog, Air Presses, LBAC, Imperial Walkers, Willy Mays Hays, Weed Pickers and the Petro.

The Thang: The PAX continued their prep for the upcoming Stair Challenge by moseying to the hill next to the RiverHouse Apartments, stopping along the way for Dips and Derkins. The PAX sprinted up the hill four times before convening for an Al Gore and Merkins. They repeated this 6 more times (28 sprints in all), executing Diamond Merkins, LBCs, Carolina Dry Docks, Protractors and Flutterkicks as well as Al Gores and Planks along the way. They returned to the Highlands’ field for

Mary: Gleemakers, Freddie Mercuries, WWIIs and Robin Venturas.

COT: From the Book of James (1:19), be quick to listen, slow to speak and slow to anger. I offer for consideration that one of the keys – if not the key – to life is governing the space between the impulse and your reaction. Sometimes that space is large; sometimes it is over in an instant. Either way, I encourage you to control it – be quick to listen, slow to speak and slow to anger.

AO: The Patriot

QIC: Mayberry, 3 Mile

The PAX: Bambino, Pong, Lazlo, Cable Guy, Maguire, Citrus, 3 Mile, Horshack, Infinity, Slapshot, Rebar, Lucius, Sunshine, Major Payne, Grease Monkey, Elvis, Fish Fry, Brown Bag, and YHC gathered in the truly gloomy gloom to learn some lessons in time and space.

WarmUp: 12x SSH, IBACs, Don Quixotes, Onion Pickers, and Willie Mays Hayeses (sp?)

The Thang: The PAX counted off by 12, then stationed themselves around a 12-point circle midfield for a “24-hour” Tabata consisting of two full rotations around the “clock,” doing 45 seconds on, 20 seconds off, with a one-lap mosey in between each set of 12. At each “hour,” the PAX were encouraged to contemplate 12 words paired with each exercise to represent sentiments I hope we can all feel or express daily. The 12 rotations were: 1) merkins (Purpose); 2) big boi sit-ups (Hope); 3) squat jumps (Joy); 4) coupon swings (Balance); 5) lunges (Faith); 6) coupon arm curls (Gratitude); 7) “Say Anythings” (holding coupon overhead) (Patience); 8) coupon rows (Love); 9) Bonnie Blairs (Momentum); 10) seal claps (Praise); 11) burpees (Perseverance); 12) plank (Reflection). All of the above was done while enjoying an epic time-themed music mix prepared by 3 Mile.

Mary: LBCs

COT: With so many competing obligations (family, work, hobbies, life in general), we can often feel like there aren’t enough hours in the day, and feel rushed to get through everything we want to accomplish. It takes focus and, often, regimentation, to be able to get it all done. But we should always strive to make the most of it, and be prepared to have to make adjustments when things don’t go as planned (see, e.g., my forgetting to put enough coupons on the field beforehand). We also confined our beatdown today to one circle in the middle of the field. Lately, many of us are feeling similarly confined to our homes and it may get even more imposing as the months get colder. It’s important to keep focused on what’s important, but remember to add some spontaneity (the surprise mosey) to break up the monotony.

AO: #compound

QIC: @Obadiah

The PAX: @Wham-O, @Roddick, @Hightower

WarmUp: SSH, hillbillies, down/up dog, arm circles, huggers, cherry pickers

The Thang: Started from the underground with a hang and pull up ROF double round. Mosey around Mosaic and out to Gallows road and back to Jackson Middle School for a good, old fashioned Outdoor, parking lot, four stations upper body beat down rotation.

Round 1: 2 sets
Tire flipping timer
Squat thrusters w/ CB
Curls to overhead press
Bent row with 95lb Bar

Round 2: 2 sets
Tire jumping trimmer
Kettlebell CB swings
Speed curls with dumbbells
Deadlifts

Mary: American Hammers, flutterkicks, LBCs, mountain climbers, Something else…

COT: Picked up heavy things today. There are things in life we need to pick up and things we need to put down and put behind us. The key is discerning what from what. Examine your life and let go of unproductive sin, burden, guilt, anger, gluttony, etc. Pick up the burdens of others, the needs of the broken, the fellowship of men.

Q-ChewToy

PAX- Almanac, dreadsquid, countdown, Agassi

Warmup

SSH

Grass pickers

Shoulder tap plank jack

19 reps of each

F – Flutter kicks 2 is 1

U – Up Downs (burpee no merkin)

C – Carolina Dry Docks (pike pushup)

K – Kettle bell swings with cinder block or a kettle bell

C – Crucible Merkins (wide merkins with hands facing away from body)

O – Outlaws (make a big O with feet on the right and then on the left)

V – V up roll ups (sit-up followed up by toe touch)

I – Imperial Squat Walker (Squat, 1/2 of imperial Walker, squat, other 1/2 of imperial walker)

D – Double Merkin Burpee

Run/Ruck 1.9 miles before, though out, or after above.