Backblasts

AO:LoCo

QIC: Rikers (QIC)

The PAX: Jenner, Refueler, MicroChip, Bolt, Bobcat, Gigawatt, Shute, Hoff, Pre, Nolan, Mater, Mutumbo, Brisket, Beast, Dial-tone, Ratatouille, Silver (not pictured), WELCOME FNGs- Banjo, Brawny, & Crotch Rocket

WarmUp: SSH x 15 IC, Hairy Rockettes x 20 IC, MP x 15 IC, Mosey Buttkickers to crosswalk

The Thang: Mosey F2 pace around the school to top of Lurker (any said hill in the gloom that seeks to intimidate and oppress PAX)- Lurker repeats (6%grade .15m or .25m options) with Jacob’s Ladder modified to 11s- burpees at the top, crucible wide grip Carolina Drydocks at the bottom- rinse and repeat

Mary: Thank you Jenner- 30 IC flutter kicks of varying tempo, Freddie Mercury IC mid way modification of holding FM in honor of Maj. Payne’s M, and final LBCs x100

COT: Know the lurker(s) in your life and do not succumb to its oppression; whether infidelity, pornography, idols, alcohol…claim it and own it. I serve a God greater than any lurker, hill or valley, and He is always with me. I just have to let go of me and give it to Him. We do not face trials alone and avoiding the challenge or the pain it may cause will never allow us to grow stronger as HIMs.
Naked Moleskin: proud of this group! YHC lost IC during WU with lurking car in the parking lot but the PAX stayed together. I was amazed by turnout and I can send see the fitness growth of the LoCo HIMs. Despite a hill repeat workout, LoCo ensured no man was left behind, nor where we found him. EMs were seen and heard with our FNGs throughout. Not the best FNG workout but you guys crushed it!

AO: Highland

QIC: Trolley

PAX: JAG, Toolbox

WarmUp: 20 SSH, 10 Rockettes, 10 Arm Circles (big and small) each way, 10 Windmills, 10 WMH, downward dog calf stretch, cobra kai, merkins.

The Thang:

Mosey from the field to the benches, the hill, the benches again, and back to the soccer field enjoying the following exercises at each one:

• Benches – 15 derkin, 15 triceps dips, 25 body weight squats. Repeat with 21 derkin, 21 triceps dip, 25 jump squats.
• Hill – Jacobs Ladder – Burpees at top of hill (build up to 5), then 50 LBC’s after completion. Rinse and repeat.
• Benches – 21 derkin, 21 triceps dips, 51 body weight squats. Repeat with 21 derkin, 21 triceps dips, 51 jump squats
• Soccer Field – moving exercise to each field line: start line, penalty box, half field, penalty box, end.
  • Hop, bear crawl, lunge walk, hop, 10 burpees, hold plank. Sprint full field.
  • Hop, bear crawl, duck walk, long jump, 10 burpees, Al Gore. Sprint full field.

The Mary:

Flutter kicks, American hammers

CoT:

We are in the middle of Lent – a Christian season in which we give up something in order to gain something better. We give things up like sleeping in, or a vice, in order to gain something like self-control, discipline, and the freedom to walk with Christ. I pray, as we embrace the suck, that we gain in every aspect of our lives things that enrich our lives. Today, we gave up the fart sack of comfort and entered the gloom of early morning exercise. It may have hurt, but we’re better for it. Closing prayer.

AO: #FreeState
QIC: @Deagle
PAX: 4 – with @Black Diamond, @Horshack and @Winston.

Warm Up
· Side Straddle Hop (SSH) x 20 IC
· Imperial Walkers x 20 IC
· Alternating Side Squats x 15 IC
· Mosey around the blacktop, high knees on the sides
· Arm Circles x 20 IC each side
· Michael Phelps x 15 IC
· Hairy Rockettes x 10 IC
· Cherry Pickers x 15 IC
· Mosey around the blacktop, karaoke on the sides
· Frankenstein x 15 out and back
· Merkins x 15 IC
· Windmills x 15 IC
· Mosey around the blacktop, ass kickers

The Thang:
X numbers of repeats, Supervisor sets the goal for each exercise without knowing the exercise, the rest of the PAX starts with suicides on the blacktop, then joins the supervisor
· Merkins (x = 150)
· Squats (x = 200)
· Dips (x = 300)
· SSH (x = 400)

Mary:
· Flutters x 20 IC
· Plank-O-Rama x10-10-10-10-10 IC
· Outlaw x 20 IC
· Freddie Mercury x 15 IC
· Travoltas x15 IC
· American Hammer x 15 IC
· Dollys x 10 IC + 10 flutters

COT:

• Video Proclamation

AO: The Farm

QIC: Infinity

The PAX: Chile, Rocketman, and Running Man

WarmUp: SSHs, Air Squats, Don Quixotes, Grass Pickers, and LBACs

The Thang:

¼ mile Mosey to the intersection of Endeavor Dr / Air and Space Museum Pkwy

20 Derkins

10 Star Jumps

100m Mosey to townhouse courtyard

13 Reverse Push-ups

21 Flutter Kicks

¼ mile Mosey to the northernmost hill on Centreville Rd / Atlantis St

Jacob’s Ladder: 6-1, 5-2, 4-3, 3-4, 2-5, 1-6 Air Squats at the top, Burpees at the bottom of the hill, running down and back up each set

Traveled down Centreville Rd with the following:

100m Walking Spider-Man Squats

75m Walking Lunges

50m Bear Crawls

Indian Run back

10 CDDs IC

20 Reverse push-ups IC

30s Balls to Wall

13 HRR Merkins

Mary: Australian Snow Angels, Sweat Angels, Dying Cockroaches, and Side Crunches

COT:

It has been about one year since COVID-19 social distancing restrictions set it. As you remember, it was a time of change and uncertainty. F3 workout groups halted nation-wide for over two months. I had been attending #atlantis with @Deflator as the site-Q. @Grease Monkey EH’d me into coming to my first F3 workout at #atlantis, and then again in July after F3 workouts resumed with social distancing restrictions. Honestly, F3 is not something that comes naturally. Props to all you are self-motivated to come out and join us. More often, those men most in need of us will need to be invited and encouraged to participate in our workouts. Do not feel guilty—EH someone, and they will thank you afterward.

AO: Delphi

QIC: IceRoad

The PAX: Dunder, Hooligan, Zeus, Gadget, Judo, Nano, Rambler, PopFly, Roddick, Ashe, El Niño

WarmUp:
SSH x 15, IC
Michael Phelps x 15, IC
Butt Kicks 10 yards
High Knees 10 yards

The Thang:
Circuit course on soccer field. Begin in the center circle with one station at each corner of the field. PAX choose which station to run to. At each station there are 3 exercises labeled 1-3. After completing exercise 1, PAX run back to center circle and do 8 count body builders x 10. PAX then run to next station and perform exercise number 1. This repeates until all 4 stations have been visited and exercise 1 has been completed. The second round is the same concept except completing exercise 2. Continue on with exercise 3 in 3rd round.
Station 1: 1. 20 yard out and back inch worm
2. 20 yard out and back lunge
3. 40 high to low planks

Station 2: 1. 80 SSH
2. 30 Tuck squat jumps
3. 40 Air squats

Station 3: 1. 30 Hand release Merkins
2. 80 Mountain climbers
3. 30 Shoulder tap Merkins

Station 4: 1. 20 yard out and back bear crawl
2. 20 yard out and back broad jumps
3. 20 yard out and back Spiderman

Mary:
Big Boy sit ups x 20 IC
Oblique sit ups x 20 each side IC
Penguin crunch x 20 IC

COT:
"Life is a lively process of becoming" Gen. Douglas McArthur. Live life to continually better yourself, your brothers, and your community.