Backblasts

AO: The Highlands

QIC: Maj Payne

The PAX: Jag, Toolbox, Trolley

Four warriors showed out for a good ol’ fashioned hot humid beatdown at The Highlands.  Most of what follows is the truth…

Warm Up
30 x SSH
Jump Squats x10
Plank 20 sec
Jump Squats x10
Mtn. Climbers x10 IC
Jump Squats x10
Plank Jacks x10 IC
Jump Squats x10
Ski Abs x10 IC
Jump Squats x10

The Thang:

Bear Crawl – Medicine Ball Pass Along
Line up across midfield of the soccer field close together. starting on 1 end, pax bear crawls together, rolling a 20lb medicine ball to the man beside him. Travel together rolling the ball down the line to the endline.
Crawl Bear – Ball Pass Along
Return to midfield same as above but with crawl bear

Lunge Walk Medicine Ball Pass Along
same as above but with lunge walk
Backwards Lunge Walk Ball Pass along-
Same thing but with Backwards Lunge

Bucket-o-Balls
YHC has a bucket of tennis balls with Exercises and reps written on them. Pax make large circle around the bucket, plank ring-o-fire style. 1 PAX bear Crawl to bucket pick a ball, crawl bear back and PAX does the exercise. We repeated around the circle x 3.

Medicine Ball Smash
PAX plank. 1 PAX does ball slams catching it off the bounce. PAX must catch the ball off the bounce 5 times consecutively to pass the ball to the next man.
Repeato with requirement to catch ball 7 times.
Due to popular demand as per Toolbox, catch ball 10 times (instead of a lap around the pitch to finish).

Mary: 

Around the horn with abs, finishing with a ring of fire!

COT:

One of the F3 principles is that workouts are conducted outside. Today was hot and humid, and we were blessed to experience it. Many don’t set a foot outside and they miss much of what our creator gave us — this amazing planet and all that it provides for us.  Sometimes it’s hard to brave the elements, but whenever we do, and we always do in F3, we feel like we’ve accomplished something good. Let that sink in. Feel good about it and go out in this world and make it better every single day!

Aye!

 

AO: The Patriot

QIC: Deflator

The PAX: Poe, Lazlo, Sunshine, Vegan, Lucius, Bone

Warm-o-Rama:
Tin Man Windmill x15
Shoulder Stretch x10
Super Good Morning Merkin x10
Copperhead Squat x15
SSHop x30Mosey
Perform Serpentine – PAX jog in place double distance apart and perform an indian run, where PAX shuffled left and right through the formation; next PAX faced left and traversed the formation; then PAX sprinted through the formation. Repeat X2 more times.

The Thang:
Mosey to the benches. Q produced a set of cards with an exercise and a mandate to perform 250 reps of each. first PAX picked a card and started the exercise. Remaining PAX rounded 1/2 the perimeter of the football field and returned to the exercising PAX, where they then joined and contributed to the rep count until the goal was achieved. Repeat-o until the deck was done. Exercises were merkins, jump squats, SSHops, plank jacks, mountain climbers, turf touchers, burpees (count downgraded to 200), dips, LBCs, and step-ups. Gas tank lights illuminated across the board.

Mary:
Mosey back to the starting circle. Perform F3 Name Recital, Banana Hammer, Speed Bike. Q called it with 2 minutes to spare.

Count and Name-o-rama performed somehow.

COT: Hebrews 11:1 – Now faith is confidence in what we hope for and assurance about what we do not see. Common language it’s that faith and fear cannot coexist. We took on a large rep count that on our own, we would fear accomplishing. The PAX left on their run BUT came back and helped finish the task. Faith took over any fear, over and over again. If you find yourself in fear, look to things that help build faith – in F3 that could be your fellow brothers who will be there for you time and again.

BOM and OUT.

NMM:
GREAT EFFORT by all PAX. It was a challenge, we were huffing and puffing, but we did it. I think we could have handled 250 burpees.

AO:  The General

QIC: Lucius

THE PAX: Trolley, Major Payne, JAG

THE WARM UP: SSH; windmills; downward dog; 20x Merkins; LBACs; fellowship lap

THE THANG:

The PAX performed 3 rounds of the following:

– 50 mountain climbers (4 count);

-50 body-weight squats;

– 200 meter run;

– 50 flutter kicks (4 count);

– 50 seal claps (4 count);

– 200 meter run

THE MARY:  Maj. Payne loves flutter kicks, so we did 50 more for an even 200 on the day.  Also 20x WWIIs; 25x Merkins; and 20x SSH.

COT:

Today’s workout was a shortened, ruck-free version of the Cadre Rooney workout, developed by and named in memory of a GORUCK cadre who passed away earlier this year.  Cadre Rooney was active and well-liked in the GORUCK community, through which he impacted many people and engaged in charitable work.  Even though he was only one man, he impacted many.  Consider how you can do the same.

AO:  The Patriot

QIC: Lucius

THE PAX: Apollo; Jag; Jenner; Lazlo; Maj. Payne; Noodle; Poe; Sunshine; Vegan

WARM UP: SSH; LBACs, Downward dog; Merkins; fellowship lap

THE THANG:  

After retrieving cinderblocks and taking them for a short mosey, the PAX engaged in a fun morning of black jack and exercise.

The PAX took turns drawing cards to determine number of exercise reps.  If the PAX’s cards added up to less than 21, they did that number of reps, then a short run, followed by burpees to make up the difference to 21.

If the PAX’s cards exceeded 21, they did all 21 reps, a short bear crawl or Everest climb, then burpees to make the difference between 21 and the total drawn.

Exercises included:

• Derkins;
• CB Curls;
• Step-Ups;
• Dips;
• CB lion kings (squat-press); and
• 4x4s (only 15 completed — modify as necessary);
• Derkins;
• CB Curls; and
• CB lion kings (squat-press).

THE MARY:  31 flutter kicks

COT:  Some say that fitness is the “first domino to fall,” meaning that if one drops his fitness routine and commitment to his health, other aspects of his life will similarly slide.  Thanks to the PAX for encouraging each other not to let this domino fall.