Backblasts

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Just Three Thangs

AO: The Patriot

QIC: Maj Payne

THE PAX: Bone, Wedding Singer, Cable Guy, Lazlo, Coconuts, Lucius, 3 Mile, Flyover, Sticks

10 PAX gathered this glorious morning in the gloom to celebrate the beginning of another week. Blue skies and mid sixties welcomed the beatdown, and fun was had by all. Here’s what happened…

WU:

400 yd Mosey
20 x SSH
1 x Burpee
15 x Body weight squats
2 x Burpees
10 x Cherry Pickers
3 x Burpees
15 x Imperial Walkers
4 x Burpees
10 x Merkins
5 x Burpees

Thang 1:

Three (3) rounds of the following:

6 x Burpees
 10 x Bent over Rows
 15 x Coupon Squats
 20 x Overhead Press

Thang 2:

Then four (4) rounds of the following:

200 Yd Run
20 x Squat Jumps
15 x Merkins
10 x No Push Up Burpees

Thang 3:

Mosey to parking lot for three (3) rounds of the following:
20 Yds Broad Jump
20 Yds Backwards run
15 x Aussie Push-ups
15 x Groiners
10 x Hand Release Merkins
10 x Mountain Climbers (Hard Count – not in cadence)

Mary:

25 x Flutter Kicks
15 x American Twists
25 x LBCs

COT: Tough beatdowns force us to focus and push through the physical pain, and they ultimately make us stronger as we endure them. As long as we keep going – pushing through, repetition by repetition and set by set, we keep getting stronger. It’s the same when we push through mental challenges that we face. As long as we keep going, pushing through whatever we’re facing, we will make it, one step at a time. Remember that as you go out into the world today. Look for others that may be struggling, and help them understand that they can make it too. Be a bright light, and show them they are strong enough if they just keep pushing. And perhaps let them know about F3, where we train ourselves to push through the gloom every day. We own the gloom!

Aye!

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Burpee Pyramid for our Return to Olympus

AO: Olympus

QIC: El Niño – VQ

The PAX: Mule, Nano, Obadiah, Apollo, Evan (Southpaw), Everett (Derecho), Pop Fly, Ba Da Boom, NAFTA, YNAB, Jag

WARM UP: SSH, Arm Circles, Willy Mayes Haze, OYO Stretch

Mozy around the parking lot then up to the field for the fun to begin.

THA-THANG:

Once arriving to the field, the PAX lined up along the end line and all grabbed a socially distanced piece of the field. The activity was a pyramid: 1 burpee + 1 deep squat then run to the 10 yard line and back, 2 burpees + 2 deep squats then run to the 20 yard line and back, repeat until hitting 10 burpees. At that point reverse the pyramid back down to 1.

MARY: We finished the burpee / squat / sprint extravaganza with about 20 minutes to spare, plenty of time for a full round of Mary. This consisted of the usual: LBCs, alphabets, flutter kids, heal touches, row-boats, merkins, WWI, etc., with plank hold to finish us off.

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The Ascension

Socially distanced COT

AO: The Patriot

QIC: Maj Payne

The PAX: Jenner, Lucius, Sunshine, Lazlo, Coconuts, JAG, Roddick, Traveler, Wedding Singer, Cable Guy

2 PAX posted for a little bit of extra credit. Roddick and Traveler decided to run laps around the school. word has it they accomplished three rounds. Then, 11 PAX gathered for the first official day back for F3TheCapital from the CV19 shutdown. Everything felt a bit different than before, but also a lot the same. Same good beatdown, same good PAX, a healthy bit of mumblechatter. All signs that things are getting better. Read on for a close approximation of what happened…

WU:

  • SSH x25
  • WMH x10
  • Imperial Walker x10
  • Arm Circles/Reverse x12
  • Burpees x5 OYO
  • Harvester x 10

Thang 1:

Set A = bear crawl 10 yds

  • 2 burpees oyo
  • 3 Merkin single count
  • 4 jump squat single count
  • 5 LBC single count oyo 
  • Mosey back to baseline

Set B= Set A + crawl bear 10 yds

  • Same exercises: 4/6/8/10
  • Mosey back to baseline

Set C = Set A + Set B + Lunge Walk 10 yds

  • Same exercises 8/12/16/20
  • Mosey back to baseline

Set D = Sets A/B/C + crab walk 10 yds

  • Same exercises 16/24/32/40

Thang 2:

Rounds of suicides +10 Derkins(each round). The details: Run 10 yds, touch the ground & run back. Run 20 yds, touch the ground and run back. Run 30 yds, touch the ground and run back. Run the length of the parking lot, put your feet up on the curb and complete 10 Derkins, run back. That’s one. PAX completed 4 rounds before ENDEX.

COT:

Times are strange, and it’s been a while since we gathered. Moving forward, we’ll need to continue to remain resilient. Resiliency is developed by pushing through the hard things in life. Challenging times make us stronger! Beatdowns make us stronger! But we can’t do it all alone. We need our brothers’ support. We need that fellowship. We also need to look to something beyond ourselves — something bigger. It’s important to have faith that there is more out there, beyond the gloom. Whatever you believe, just believe. It makes a difference.

Aye!

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My Favorite Things

AO: Wherever you’re at

DISCLAIMER: I am not a professional. Perform these recommendations at your own risk. Modify them as necessary.

QIC: Lazlo

The PAX: You

WARM UP: Do your usual, get some stretching in. Or, do this active warm up.

5 x SSH (IC), 5 x jump squat (repeato, 3x)

5 x Mountain climbers (IC), 5 x merkins (repeato, 3x)

THA-THANG: 

Things I’m missing right now? 

  1. March Madness
  2. Baseball

So….

Starting with a tourney-style workout. This is going to use yard markers and sound like a football field, because that’s what I’m picturing, and probably where I’ll go do this. Adjust to wherever you are. Also, grab some kind of coupon and position in corner #2. But right now you’re in the first corner of your space, which is the…

North Regional, round of 64: 64 x stationary high-knees (count each leg)

Bear crawl ~50 yds (across the field, or to the end of your driveway and back) to the…

East Regional, round of 32: 32 x Coupon curls (and yes, I know this isn’t how the tourney really works, just go with it)

Sprint 100 yds (driveway x2) to the…

South Regional, round of 16: 16 x Bobby Hurley’s (jump squat, but be really obnoxious and pound the court at the bottom of your squat)

Lunge walk 50 yds to the…

West Regional, round of 8: 8 x shoulder taps (IC)

50 yd high knees, 50 yd butt kicks back to the…

North Regional, round of 4: 4 x Peter Parkers (IC)

Crab walk 50 yds to the…

East Regional, round of 2: 2 x shoulder-to-shoulder (IC)

100 yds carioca (50 yds facing one way, then reverse) to the…

South Regional, celebrate your championship with, 1 x Burpee

Baseball. I also miss baseball. This Thursday would have been opening day. Let’s play 9.

Starting at the goal line, bear crawl 10 yds. Do 1 Merkin (1st inning). Bear crawl 10 yds. Do 2 Merkins (2nd inning, and so on),  Bear crawl 10 yds. Do 3 Merkins (and so on, for innings 4-9). But this is dumb, because we’re at the 10. Extra innings! Bear crawl 10 yds to the goal line. Do 10 Merkins.

If there’s time remaining, start another tourney, but replace with:

64 LBC, 32 coupon-squats, 16 plank jacks (single count), 8 jump squats, 4 burpees, 2 squat thrusts, 1 WWI.  Also, replace the bear crawl with a mosey. That would be cruel.

MARY: Captain Thor (1/4 WWI/American hammers, then 2/8, 3/12 etc. up the pyramid to 5/20 and back down). 10 toy soldiers (IC). 25 flutter kicks (IC).

COT: My daughter was crying tonight when she went to bed. She had been practicing for a play, which would have been happening tonight. We talked about the serenity prayer, which I really like:

God, grant me the serenity to accept the things I cannot change, courage to change the things I can, and wisdom to know the difference.

That’s hard to do for a 9 year old. Hard for a 46 year old, too. But things are different right now and will be for a while. Think about the things you can control – like a virtual happy hour! Or maybe donating to help those in need right now, or giving blood. And try not to let the rest get to you.

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The Lost Jedi

AO: Virtual Take-Home Work Out

QIC: Lucius

PAX: tbd

DISCLAIMER: I am not a professional. Perform these recommendations at your own risk. Modify them as necessary.

THE WARM UP: 15 x: SSH, Moisture Farmers (cherry pickers); Windmills; LBACs (front and back); Downward Dog

THE THANG:
Visit each planet in the galaxy, performing prescribed exercises at each. Planets are located at corners of football field, backyard, garage, or other suitable locale.


Tatoonie:

  • 20 x Body Weight Squat (IC)
  • 40-yard x Jawa Walk (20 yards out & 20 yards back traveling lunge steps; if not on field, do 20x IC)
  • Hot Sand High-Knees (either 20 yards & back or 40x IC)
  • 20 x Sarlacc Pit Jump Squat
  • 40-Yard Bantha Bear Crawl (if not on field, substitute 40 x mtn climbers (IC))

Hoth:

  • 20 x Probe Droid Burpees (down on count; up on count; make sure you’re not detected)
  • Taun-Taun will Freeze Before you reach the First Marker Beacon – 20 yd broad jump (or 30 x if limited for space)
  • 20 x Imperial Squat Walkers (4-count imperial walker; 1-count Body Weight Squat)
  • 40-yard Imperial Assault Bear Crawl (substitute 40 x mtn climbers (IC) if limited space)
  • 20 x Wampa cave (Carolina Dry Docks (SC))

Dagobah:

  • Merkin/Step-Up Elevens (10 Merkins; cross-field run; 1 step-up on bench, cross field; subtract one Merkin rep and add one step-up, repeat until you are doing 1 Merkin and 10 step-ups. The sum always adds up to 11. There is no try; only do.)
  • Yoda Carry (coupon carry through stadium steps or for 400 yards)

Endor:

  • 20 x X-Wing Scissor Kicks (IC)
  • 20 x Biker Scouts (Fast/Slow Freddie Mercuries IC)
  • 20 x Tree Hugger Squats (IC) (IC squat performed in Al Gore stance.)
  • 20 x Ewok Hammers (IC) (Like an American Hammer, but shorter)
  • 20 x Boat/Canoes (Ewok Navy was not featured in film, but it is fearsome)
  • AMRAP Celebratory Air Presses, IC.

Kessel Run:

  • 500 meter run; 12 parsecs or less. Start at Endor; end at Tatoonie.

If time permits, repeat trip around the galaxy. Substitute Squats/Derkins for Merkins/Step-ups on second round of elevens.

Mary: LBCs or something. Improvise.

COT: Completing one’s training is a theme appearing multiple times in the Star Wars Story. Leaving training early (even to help one’s friends) leaves the jedi apprentice vulnerable to the pull of the dark side. During our corona-virus-induced time at home, consider what training (or character development) you now have time to complete. And beware the dark side.