Backblasts

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KISS Steps & Burpees

DATE: 2021-07-07
AO: Compound
Q: Hightower
PAX: Rambler, Ashe, Popeyes
FNGs: None
COUNT: 4!
WARMUP:
Done and progressive as we jogged toward parking deck

THE THANG:
Follow the leader up 7 story parking deck. At top: round 1-10 burpees, round 2-9, round 3-8, round 4-7, round 5-6, round 6-5 burpees Then fellowship jog back to field

MARY:
25 cc flutter kicks

ANNOUNCEMENTS:
Old Town launch Sat
Rambler Q Thurs Olympus
Regional call coming July 20 or 21
MjP & Zeus bday Co-Q coming July 31

COT:
Be there for your F3 brothers! We don’t know what’s going on at home for all PAX, so we need to support one another for health & wellbeing.

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Roll the Dice

DATE: 2021-07-07
AO: Horizon-Ao
Q: Poe
PAX: Old Bay, Jenner, Disco, Kodiak, sticks, Mayberry
FNGs: Kombucha, Attache
COUNT: 9
WARMUP:
15x SSH
10x LBAC (forward and reverse)
10x Cherry Pickers
10 Willy Mays Hayes
Down Dog
Up Dog
10x Merkins
THE THANG:
Catch me if you can – pair up, start on end line, round 1: 1 pax runs backward toward other end line, 2nd pax does 3 burpees, then chases 1st pax, mosey to other end line, then switch; round 2: 6 merkins + prisoner run (hands behind head)
Roll the fitness dice – 6 dice with various exercises plus 1 with count – 12 rolls of the dice brought us burpees, cobra merkins, mountain climbers, sumo squats, and some other fun
Stairs – with 2 months till 9/11, time to start training stairs – 5 rounds up and down with increasing merkins after each round 7’s – star jumps + sit-ups back and forth across the midfield circle MARY: J-Lo’s, flutter kicks, boat-canoes, shoulder taps
ANNOUNCEMENTS: Jenner planning a ruck on July 24; join Kodiak Friday night for beers on the patio (corner of Harrison & 32nd) while his family is at the movies
COT: I left my Q notes on my phone on the kitchen counter last night where I wouldn’t forget them and my 17 yo son wrote a joke on the back (Why do hamburgers go to the gym? To get bigger buns). My 3 kids are in various stages of adulthood now (23, 22, 17)…appreciate every minute you have because they grow up fast.

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Chrome plated PAX

DATE: 2021-07-07
AO: Patriot
Q: Lazlo
PAX: Wedding Singer, CableGuy, Spokes, Maj. Payne, Lucius
FNGs: None
COUNT: 6
Today was something like an ironPAX prep. IPX-lite. We’ll call it chrome-plated. Nothing easy about this one though. And we managed to knock out Maj. Payne’s burpees for the day.

WARMUP: quick warmup with some SSH, copperhead squats, cherry pickers, Michael Phelps, and a mosey around the football field to talk about the routine. THE THANG:
The routine was on a 35 minute timer. PAX were competing against themselves to complete as many rounds of exercises as possible. On a 5 minute timer, we did burpees, adding 5 each time. So after 5 minutes, 5 burpees, and 10 minutes, 10 burpees. No burpees at 0 and 35 minutes however. A round of exercises was: -coupon/rifle carry lunges, to the 10 yd line and back
-30 kettlebell swings
-15 squat thrusters
-10 derkins (on the coupon)
-frog jump to the 30 and mosey back
MARY: flutter kicks, just so we could say we did Mary
ANNOUNCEMENTS: either a Sasquatch or a float or a Sasquatch float is coming up. Stay tuned.
COT: The PAX impressed the QIC today. That was rough and every PAX was pushing through the last timer. Well done.