Backblasts

DATE: 2021-09-04
AO: Freestate
Q: Winston
PAX: Horshack, Deagle, Magoo, Forest, Riot, CashOnly
FNGs: ShowMe (FNG)
COUNT: 8
WARMUP:
SSH, Imperial Walkers, Goofball, Arm Circles, Sit Throughs, Cherry Pickers, Windmills

THE THANG:
Musical Chairs with a twist…
• All yolk walks until music ends
• When stops, 3 without a station with exercises are setting the pace – coupon-a-side with bunny murder. The rest are working out per exercises at each station (5-5-5)

Jacob ladder, counting 100 up hills collectively

MARY:
Reverse Crunches, Leg Lift Rosalita, Outlaws, Plank-o-rama, Freddie Mercury + Flutters

ANNOUNCEMENTS:
Courtesy of @Horshack…
Iron Pax Challenge
9/11 Stair Climb challenge
Sept 16th – Thirsty 3rd Thursday at the Inn at Glen Echo at 6:30p 1st Saturdays – October 2nd – Adopt a Road clean up
Friday October 15 – Rafting convergence at the Upper Yough
F3’s 10 Year Anniversary Oct 8-10

COT:
Emphasized the importance of COT, as part of F3 core values

DATE: 2021-09-03
AO: Sparta
Q: Jag
PAX: Roddick, Pop Fly
FNGs: Holy Roller
COUNT: 4
WARMUP: All the typical things
THE THANG: 4 count Bear Crawl, Mountain Climber, Merkin combo, stairs, steps, dips, and fireman’s line MARY: Dirty donkey dogs
ANNOUNCEMENTS: yes
COT: yes

DATE: 2021-09-03
AO: Patriot
Q: CableGuy
PAX: Maj. Payne, Big Short, Lucius, My Space, Popeyes, Stallion, Obadiah, Hightower, Pong, Fish Fry, sticks, Roadkill, 3 mile, Skinner, Bone, Poe, Booking, 2 percent, Kodiak, Coconut, Sunshine, Mayberry, Spokes, Flipper, citrus, Maguire, Brown Bag FNGs: Attache
COUNT: 30
WARMUP: SSH, Phelps, Cherry Picker, W. Mays Hayes, Arm Circles, Down Dog, Cobra Kai THE THANG: IPC Week 0
MARY: n/a
ANNOUNCEMENTS: 911 stair climb, Cowboy Cafe tonight
COT: Perseverance … This one was a wood shipper, we all got it done.

DATE: 2021-09-03
AO: Loco
Q: Shute
PAX: Leonidas, Boone, CrotchRocket, Mudder, Hoff, Bobcat, Beaver Nugget, De La Rocha, Nolan, Anchorman, Ronaldo, Aragorn, Pre, Gilligan FNGs: None
COUNT: 15
WARMUP: SSH, Cherry Pickers, Windmill, DD, Lerkins, Cobra Kai THE THANG: Week 0 IPC
– 100 Merkins
– 2 laps
– 75 Merkins
– 3 laps
– 50 Merkins
– 4 laps
– 25 Merkins
– 5 laps
MARY: None
ANNOUNCEMENTS: 9/11 Stair Climb and Men’s Leadership Breakfast next Saturday. Pick one and be there!
COT: Dedicated to officer James Lowell Capoot, of the Vallejo Police Department, who died Nov. 17, 2011, in the line of duty while chasing after an armed man suspected of robbing a bank. The 45-year-old, who lived in Vacaville, California, joined the Vallejo Police Department in 1993 and served as a motorcycle officer, motorcycle instructor, driving instructor and SWAT officer. He received two medals of courage, including one life-saving medal, as well as many other department commendations.
Capoot is survived by his wife, Jennifer; three daughters, Jillian, Jamie and Justine; mother, Beverly Sue; brother and sister-in-law, Louie and Susie DeCarlo; and several other family members. He is preceded in death by his father, Lowell Jesse Capoot.

DATE: 2021-08-30
AO: Farm
Q: Matthew – Running Man
PAX: Infinity, Rocky, Sparky, Chile
FNGs: None
COUNT: 5
Travel (mosey, lunge walk, knee grabs) to the four corners around the soccer field, stopping to perform workouts such as motivators, wall sits, and LBCs.