Backblasts

DATE: 2021-06-23
AO: Loco
Q: Dial-tone
PAX: CrotchRocket, Hoff, Mutombo, Nolan, Refueler, Ronaldo, Scranton FNGs: None
COUNT: 8
WARMUP: SSH, Don Quixote, Cherry Pickers, Side Lunges, Downward Dogs- Upward Dogs Sequence and hold

THE THANG:
2×25 biceps curls W/coupons
2×25 iron mikes
2×25 rosalita
100 yds run
2×25 Derkins
100 yds run
2×25 triceps extension w/coupons
2×25 monkey humpers
2×25 XYs
100 yds run
2×25 merkins
100 yds run
2×25 biceps curls W/coupons
2×25 skull crushers
2×25 air squats
2×25 Freddy Mercury
100 yds run
2×25 werkins
100 yds run

MARY: rosalita, XYs, Freddy mercury
ANNOUNCEMENTS:

COT: “Pure and genuine religion in the sight of God the Father means caring for orphans and widows in their distress and refusing to let the world corrupt you.” ‭‭James‬ ‭1:27‬ ‭NLT‬‬
https://www.bible.com/116/jas.1.27.nlt

Honoring Woven Ministry, Sitter Family and Rummet Family.

Great job everybody! As always, an honor to serve the F3 Pax!!

DATE: 2021-06-23
AO: Horizon-Ao
Q: Lazlo
PAX: Maj. Payne, 3 mile, sticks, Old Bay, Kodiak, lojack
FNGs: @Attache, @kombucha
COUNT: 9
WARMUP: moving warmup, with SSH, imperial walkers, Michael Phelps, cherry pickers, interrupted by mosey, butt kickers, high knees, side shuffle
THE THANG: Game 1 was F3 Auction. PAX bid for the most reps of an exercise they could complete before the first PAX finished doing another challenge. First game was #burpees completed before the first PAX could crab walk to the 30 and back. Second was burpees vs. 30 yd lunge walk. Next was hand release Merkins vs. first to complete 10 burpees. Then burpees vs. broad jump to the 20 and back.
Game 2 was catch me if you can. Reverse run vs. 8 Merkins and fwd run. Flapjack. Then reverse lunge vs. 5 big boy sit ups and forward lunge.
Game 3 was bear/crab soccer. 5 on 4, so props to Team 2 for the tie score of 1-1. MARY: Captain Thor, flutter kicks
ANNOUNCEMENTS: 2nd F tomorrow – see the channel
COT: The QIC shared two very different stories of courage, and people who have turned adversity into positive energy for good. The first was a co-worker of mine, Flo Groberg, who received the Medal of Honor for his service in Afghanistan, and now puts all of his energy into helping others veterans. The second was Opal Lee, the “grandmother of Juneteenth”, who at 94 years old was spearheading the effort to make June 19th a federal holiday. Among the many challenges she faced was when her house was burned down as a child by a mob, with police standing by, doing nothing to help. But she has channeled this adversity into a life of making positive change in many ways.

Most of us will never live up to these examples, but they can serve to inspire us to do more.

DATE: 2021-06-22
AO: Atlantis
Q: Grease Monkey
PAX: Infinity, Bratwurst, Momentum
FNGs: None
COUNT: 4
Ran around the AO while throwing/volleying the ball back and forth, with burpees/Merkins/squats as penalty when ball hit the ground.

DATE: 2021-06-23
AO: Loco
Q: Rikers
PAX: Bolt, Empire, Boone
FNGs: None
COUNT: 4
WARMUP: SSH, IW, Michael Phelps, lunge stretch
THE THANG: 10 (pull-up variety)-15(merkins variety)-20(squat variety)-0.3 mosey around school rinse and repeat AMRAP
MARY: WWII, Superman’s, Plank-o-Rama, Grab the rope oblique crunches (ala @Bobcat), Australian Snow Angels ANNOUNCEMENTS: next Wednesday Wandering 🤔 AO is Round Hill
COT: be thankful for the blessings we have: beautiful morning, freedom, new leaves of vaccine relief and somewhat normalcy, physical wellness to get up and exercise in the gloom, and also remember those that are still grinding. Whether it’s work, the challenges of parenting, or life. It’s okay to not be okay. Connect with others, observe, and ask how you can help and support. Humbled to lead!
YHC- Rikers

DATE: 2021-06-22
AO: Freestate
Q: Horshack
PAX: Deagle, Black Diamond
FNGs: Winston
COUNT: 4
WARMUP:
• SSH-x 25 IC
• Harry Rockettes-x 15 IC
• Arm Circles-x 10 IC Each Way
• Cherry Pickers-x 15 IC
• 2 Laps with Kareoke-
• Mountain Climbers-x 15 IC
• Michael Phelps-x 15 IC
• Windmills-x 15 IC

THE THANG:
Loredo Workout in honor of Edwardo Loredo who died on June 24, 2010 in Afganistan- • 6 rounds of 24
o Squats
o Merkins
o Walking Lunges
• Mosey Run two laps of blacktop between each round

MARY:
• Scissors-x 15 IC
• Little Baby Crunches-x 15 IC
• Plank-o-rama / Knalp-o-rama-x 10 IC Each Way
• Freddie Mercuries-x 15 IC
• Leg Lift Rosalitas-x 15 IC
• Flutters-x 20 IC

ANNOUNCEMENTS:
– Need everyone to send in their vacation plans in case we need to close the AO.

COT:
Army Staff Sgt. Edward Loredo died June 24, 2010 serving during Operation Enduring Freedom. Loredo, 34, of Houston, TX; assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne, Fort Bragg, NC; died in Jelewar, Afghanistan, when insurgents attacked his unit with an IED which was detonated near his dismounted patrol.

He was one of the thousands of paratroopers in jump boots, baggy pants, and maroon berets who jump out of aircraft loaded with a ton of gear and stare danger right in the face. They jump out of airplanes into the worst hellholes on the planet, find terrorists cowering in their caves, take the fight to the enemy, and tread where the timid dare not go.

Loredo joined the Army shortly after HS graduation. He met his wife, Jennifer, in the Army. First Sergeant Jennifer Loredo, Edwardo’s wife, was deployed to northern Afghanistan when she got news that her husband had been killed in southern Afghanistan. Loredo had previously served in Iraq. He died just one day short of his 35th birthday and just weeks before he was to finish his tour in the Middle East.

His family says Edwardo was an adventurer. He adored his wife and family, and he loved to cook for his family. Edwardo is survived by his 2-year-old son, Eddie; his 7-year-old daughter, Laura; and his 13-year-old stepdaughter, Alexis.