Backblasts

AO: The Farm

QIC: Infinity

The PAX: Chile and Running Man

Warm up: Don Quixotes, Cherry Pickers, Air Squats, Merkins, and LBACs.

The Thang:

1 Round, 40 sec on, 20 sec off, of the following:

• Coupon Shoulder Presses

• Bulgarian Split Squats, left leg

• Bulgarian Split Squats, right leg

• Bent Over Coupon Rows

• Merkins

• Coupon Lunges, alternating

• Penguin Jumps

10 reps, 12-count cadence, of the following:

• Coupon Shoulder Presses

• Bulgarian Split Squats, left leg

• Bulgarian Split Squats, right leg

• Bent Over Coupon Rows

• Merkins

• Coupon Lunges, left leg

• Coupon Lunges, left leg

• Weighted Calf Raises

Filler Exercises

• 10 Squat-Curl-Press with Coupon

• 25 Coupon Swings

Mary: Big Boy Sit-ups, American Hammers w/coupon, Legs over coupon raises, and Penguin Crunches.

CoT: It’s one thing to workout by yourself, but a whole new event working out with each other, and in the sight of God. Isaiah 40:28-31

28 Hast thou not known? hast thou not heard, that the everlasting God, the Lord, the Creator of the ends of the earth, fainteth not, neither is weary? there is no searching of his understanding.

29 He giveth power to the faint; and to them that have no might he increaseth strength.

30 Even the youths shall faint and be weary, and the young men shall utterly fall:

31 But they that wait upon the Lord shall renew their strength; they shall mount up with wings as eagles; they shall run, and not be weary; and they shall walk, and not faint.

F3 facilitates true growth of ourselves physically (so we can run and not be wear, and walk and not faint), but also spiritually.

AO: Bulldog

QIC: MicroChip

The PAX: CrotchRocket, Hydro, Mater, Refueler, Brisket, Ratatouille, DialTone, Hoff, Bolt, Nolan, Rikers, Gigawatt, Bobcat

WU: SSHs, Phelps into Arm Circles into Chinooks, Cherry Pickers,Hairy Rockettes, Side Lunges, Calf Stretches, Cobra Kai (Season 3 now streaming on Netflix)

Thang: Bootcamp Basics IC (we made it through 1.5 rounds of the below 3 sets) with sharing the cadence count out across the PAX.

• Chest Press x 30 ic
• Derkin x 15 ic
• Dips x 25 ic
• Plank Drags x 30

Lap around the track w/ coupon

• Goblet Squats x 30 ic
• Man, Maker Burpees x 10 ic
• Superman’s x 30 ic
• Single Arm Rows x 10 each side ic

Suicide Sprints x 4 (10,20,30,40 and 50 yards)

• Bent Over Rows x 30 ic
• Skull Crushers x 10 ic
• Bulgarian Split Squats x 15 ic each side
• Ax swings x 10 ic each side

Murder Bunnies / Walking Lunges Back (40 yards)

RINSE AND REPEAT

Mary:

• Reverse Crunches
• Heels to Heaven
• Toe Tappers
• American Hammers

COT: Talking about F3 and the motivation that the PAX is showing. LoCo is growing, we have had several new guys over the last 2-3 weeks and the group’s enthusiasm with the upcoming events is off the charts. The motivation that the PAX brings day in and day out is what motivated today’s Q to actually get up and get at it this morning.

Observations: #loco has a busy schedule of upcoming events including finalizing plans on a Ruck Challenge to take place in May. Good to see everyone posting regularly and the addition to the PAX over the last couple of weeks has been great.

AO: #thepatriot

QIC: Maguire

The PAX: (3) Wedding Singer, Cable Guy, Maguire

Warm Up:

SSH, Arm Circles, Imperial Walkers, Cherry Pickers, WMH

The Thang:

-400m lap

-15 burpees, 30 merkins, 50 squats

(repeat 5x)

Mary:

Flutterkicks, some stretches, LBCs

CoT: Kids do go to college and leave home. It does happen. When they ask to do something with you, even if you don’t want to, you probably should. Take advantage of the time together.

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Sparta, March 13, 2021

QIC: HT

PAX: Zeus, Gadget, Ashe, Roddick, Hoolihan, PopFly

Warm up:
20 IC SSH, Rocketts, arm circles, downward dog, cobra Kai, stretch hamstrings. Followed up with jog around field, high knee skips, butt kickers, karaoke, shake legs to loosen up before team race.

The Thang:
Borrowed Q from HorsePunch
PAX split into 2 teams of 3 each with 1 additional supporting both teams for total of 4 per round
Objective is to lap the other team, once the forth person pass the 1 person on the other team, race ends. Otherwise it continues until time runs out.
Attached map shows the sequence of exercises for each team, fourth man rings the bell each time he completes round.

Mary:
Fellowship jog pace around field, stopping at each corner for core. First corner 75 LBC’s, second corner 25 IC flutter kicks, third corner 25 IC Ins & Outs

CoT:
1 year ago today Covid 19 shut down our world. Thanks to the courageous healthcare workers we suffered through, however we can’t forget about the thousands of lives lost due to this pandemic. We’re not out of the woods yet, but things are improving. Prayers for all of our families, that we can be the leaders they need us to be.

AO: The Patriot

QIC: CableGuy
The PAX: Bone, Citrus, Clark, Elvis, Fish Fry, Flipper, Lucius, McGuire, Short Sale, Undertow, Wedding Singer
WarmUp: Side Straddle Hop, Itty Bitty Arm Circle, Willie Mayes Hayes, Cherry Picker, Down Dog, Fellowship lap around the track
The Thang: Pax paired up for Dora Round 1: 100 Merkins, 200 Plank Jacks (single count), 300 American Hammers (double count) with a 100 yard run as the travel. We then took a break to run the length of the field and back – one partner forward, one partner backward, maintaining 10 yards distance tossing a tennis ball back and forth. Three burpees when it hit the turf. We did a lot of burpees. Then Dora Round 2: 50 Burpees, 100 Body Weight Squats, 150 Alternating Shoulder Taps (three count), repeat tennis run; Dora Round Three, 100 Mountain Climbers in cadence, 200 side straddle hops in cadence, 300 LBC which was de facto Mary as we were over time at that point.
COT: Grind through the tough times to earn the good times. Nice warm day today feels all the more sweet given we gutted it out all winter through the snow and ice. Thank all PAX for motivating me to get out there in lousy conditions – now let’s enjoy spring.