Backblasts

AO: The Farm

QIC: Dirty Bird

The PAX: Infinity, Running Man, Buzz, Crash Landing (FNG)

WarmUp: SSH’s, Michael Phelps, Don Quixotes, Cherry Pickers, Air Squats

The Thang: 10 Rounds of Dirty

10 rounds of…
50 yard sprint
5 Burpees
10 Merkins
15 Air Squats
10 Reverse Merkins

Mary: Elbow Plank, Big Boi Sit-ups

CoT:

Motivational words of wisdom for each of the 10 Rounds of Dirty:
1. “Wins and losses come a dime a dozen. But effort? Nobody can judge that. Because effort is between you and you.” – Ray Lewis
2. “You gotta be hungry for it. You’ve got to put everything you got on it. EVERYTHING! Every second. You have to be the first one in line. That’s how leaders are born.” – Ray Lewis
3. “You’ve got to go out and show them that I’m a different creature now, then I was five minutes ago, cause I’m pissed off for greatness. Cause if you ain’t pissed off for greatness, that just means you’re okay with being mediocre.” – Ray Lewis
4. “The only way to defeat pain is to recognize pain exists.” – Ray Lewis
5. “What’s the difference between you and the man sitting beside you? It’s 1%. In my business, only 1% makes it. If everyone had the same dream, only 1 will make it from this crowd. Who will be that one?” – Ray Lewis
6. “I figured something out. And it is no secret what I figured out. Whatever the majority of people were doing, I found myself doing the opposite. I wanted to chase something great.” – Ray Lewis
7. “Will you be remembered, how would you be remembered, why wouldn’t you fight for the greatest achievement ever?” – Ray Lewis
8. “I’ll give everything I have, and today was about me giving everything that I had, showing people that no matter the circumstances you may be going through, just push through it. If you can push through it, you will encourage somebody. Today, hopefully, through what I did, somebody was uplifted.” – Ray Lewis
9. “I prepare so no one can take what is mine, no one can replace my mind, my heart.” – Ray Lewis
10. “The greatest opportunity in the world is found here today… We already know what yesterday has got for us. It’s already gone. Tomorrow, too far away. What about right now?” – Ray Lewis

AO: #freestate
QIC: @ Winston
PAX: 4 – @Deagle, @Black Diamond, @Horshack

Warm Up:

• SSH x 25 IC
• Hillbillies x 15 IC
• Windmills x 15 IC
• 2 Laps w/ high knees, karaoke, ass kickers on the sides
• El Capitan x 10 strides each way
• Cherry Pickers x 15 IC

The Thang;

• 5K Run
• 10 Merkins, 10 Deep Squats every 2 minutes

Mary:

• Flutter x 20 IC
• Dying Cockroach x 20 IC
• Plank Jacks x 20 IC
• Travolta Planks x 10 each side IC
• Reverse Crunches x 20 IC

COT:

• YHC reflected on his Uncle Peter’s death yesterday and him being the ‘last of his generation.’ Peter lost his wife when the youngest of his children was 3 years old. Many of the PAX are experiencing their roles in the middle, the so-called ‘sandwich generation,’ which brings responsibilities for our kids and elders. PAX shared their situation in the middle of the sandwich.
• Announcement: @Black Diamond, @Horshack are starting an informal running club on Mondays and Wednesdays 6:45a for about 30 mins.
• Coffeeteria

AO: Virtual

QIC: Infinity

The PAX: Wall-E (F3 Princeton)

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

The Thang: The Good, the Bad, and the Ugly

4 Rounds, 30 sec on, 20 sec off, of the following:

• Merkins

• Squats

• Burpees

30 sec rest

4 Rounds, 30 sec on, 20 sec off, of the following:

• Goblet Squats

• Coupon Shoulder Presses

• Thrusters

30 sec rest

4 Rounds, 30 sec on, 20 sec off, of the following:

• Bent Over Rows

• Coupon Curls

• Coupon Cleans

Mary: LBCs, Flutter Kicks, American Hammers, Penguin Crunches, and Reverse Plank.

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: #LOCO BRMS

QIC: @Brisket

The Pax: @Rikers, @Mutumbo, @Boone, @CrotchRocket, @Hoff, @Scranton, @Bolt, @Ronaldo, @Nolan, @Inglewood, @Banjo, @Beast, @Refueler, @Gigawatt, @Matar, @Microchip

WarmUp: SSH, Arm Circles, Chinooks, Quads, Side Lunges, Downward Dog, Cobra Kai

The Thang 1: Divided Pax up into teams of 4.

Pax 1: Farmer’s Carry two 5-gallon buckets filled with water down and back in the parking log

Pax 2: Air Squats

Pax 3: Myrkins

Pax 4: Recover

X 4 Rounds

The Thang 2: Pax in a circle, passing three 5-gallon buckets around the circle. After each pass, the passing pax does two burpees. Buckets went around the circle three times

The Thang 3: Wall sit while passing a 5-gallon bucket down and back the line. Repeated 2 times

Mary: LBCs, Flutter Kicks, Freddie Mercury’s all IC and lead by different Pax

Mary Part 2: Due to an extra 5 minutes, the ambitious Pax decided on a few more rounds of Australian Snow Angels and Pickle Pointers to close out Mary.

COT: Take time to look around and be thankful for the little things…. Like running water that we don’t have to carry in buckets back to our house. We live in a country that is richly blessed. Encouraged the Pax to stop and the thankful for the little things in life.

AO: #freestate
QIC: @Deagle
PAX: 2 – @Horshack

Warm Up
· Side Straddle Hop (SSH) x 25 IC
· Mountain Climbers x 15 IC
· Willie Mays Hayes x15 IC
· Mosey around the blacktop, sprints on the sides
· Hairy Rockettes x 15 IC
· Imperial Walkers x15 IC
· Merkins (traditional pushups) x 10 IC
· Mosey around the blacktop, karaoke on the sides
· Frankenstein x 15 IC
· Cherry Pickers x 15 IC
· Plank and shoulder taps x 10 OYO

The Thang:
· Circuit First Round – AMRAP – all exercises 45 seconds, 15 seconds to recover and get to next station
o Step Ups
o Dips
o Squats
o Plank

· Suicide with ‘Squats at the Stops’ on the tennis court
· Circuit Second Round – Repeat First Round
· Jacobs Ladder 1-2-3-2-1 Burpees

Mary:
o Freddie Mercuries x15 IC
o Reverse Crunches x 15 IC
o Leg Lifts x 15 IC
o Plank-o-rama x10 IC
o Dying Cockroach x 15 IC
o Dolly’s followed by 10 Flutters IC

COT:

• @Deagle reflected on today’s observance of Yom HaShoah (Holocaust Remembrance Day, https://en.wikipedia.org/wiki/Yom_HaShoah). He shared stories of survivors in his family, discussed the difficulty many survivors encountered in telling their own horrific stories, and reflected on the strength of the human spirit in the face of suffering inflicted by fellow humans. Thank you, @Deagle!