Backblasts

DATE: 2021-06-11
AO: Horizon-Ao
Q: Disco
PAX: 3 mile, Kodiak, Lazlo, Magoo, Maj. Payne, Old Bay
FNGs: Attaché, LoJack
COUNT: 9
WU – the usual

TT – Buddy up for:

2x AMRAP Durkins – rectangle run (1/2 field)
2x 25 T Stabilizer – Mountain Climber
2 x 25 seal claps – lunge claps
2 x 25 Coupon squats – coupon curls
2 x 25 step-ups – (20) 10-point coupon curls
2 x 25 plank jacks.- goalie suicides
Something else

Mary: Flutter kicks, J Los, LBCs, something else

CoT: Gratitude reflection – appreciating others, good for you.

DATE: 2021-06-11
AO: Loco
Q: Ronaldo
PAX: Bobcat, Bolt, Brisket, CrotchRocket, Dial-tone, Gigawatt, Hoff, Inglewood, Madonna, Pre, Refueler, Rikers, Ronaldo, Scranton, Shute FNGs: Rambo
COUNT: 16
WARMUP: Pretty Basic. SSH, Mummy Kicks, Cherry Pickers, etc.
THE THANG: ‘Soccer’ with coupons – Movements across the field included Bear Crawls, Walking Lunges, Traveling Burpees, and Crab Walk. Collect a coupon and run (or not) it back to your goal for a point. Bonus 100lbs med ball for 3 points. Rinse and repeat for 20 minutes. Score more points than the other team. MARY: Same teams, high-plank conveyor belt across the field. ANNOUNCEMENTS: Loco PAX are monsters
COT: Love, support, and most importantly, pray for our spiritual leaders. They willingly place themselves and their families in the cross-hairs of the enemy in order to be faithful to God’s call on their lives. Tell them you love them. Tell them you’re praying for them. Be men that they can count on.

DATE: 2021-06-10
AO: Freestate
Q: Deagle
PAX: Horshack
FNGs: Patchouli, Winston, Dealer (not FNG anymore…)
COUNT: 5
WARMUP:
SSH, Imperial Walkers, Goofball , Cherry Pickers , El Capitan, 2 laps around blacktop, karaoke on the sides, Chinooks, Michael Phelps, Wind mills x 15 IC

THE THANG:
1st & 10 with bear crawl

MARY:
Flutters, Outlaw, LBCs, Dying Cockroach, Mermaid, Reverse Crunches

ANNOUNCEMENTS:
Welcome FNG (Dealer)
COT:

DATE: 2021-06-10
AO: Farm
Q: Rocketman
PAX: Infinity, Matthew – Running Man, Chile, Rocky, Sparky, Rocketman FNGs: None
COUNT: 6
WARMUP

– Mountain Climbers x16, IC
– Side Straddle Hop x 16, IC
– Hillbilly Walkers x16, IC
– Don Quixote x16, IC

THE THANG

ALARM: Arm, Leg, Abs, ‘R’ Exercise, ‘M’ Exercise

**ALARM 1**

– Shoulder Press x 20 IC
– Lunge x14 IC
– LBC x20
– Run around the field
– Merkin x14

**ALARM 2**

– Burpees x10
– Squat Jumps x14
– Peter Parkers x14
– Ranger Merkins x14
– Monkey Crunches x 20

**ALARM 3**

– Shoulder Taps x14
– Jump Squat x14
– Mountain Climbers x14 IC
– Rockette Hillbillies x20 IC
– Tempo Merkins x14

6 MoM

12 reps or so of each:

– Superman
– Big Boi Situps
– Penguin crunches
– Flutter Kicks
– Sweat Angels
– Rosalita
– Crab cakes

COT

– Count-o-rama
– Name-o-rama
– Announcements

WORDS OF WISDOM

Age wrinkles the body; quitting wrinkles the soul.
― Douglas MacArthur

DATE: 2021-06-09
AO: Horizon-Ao
Q: sticks
PAX: 3 mile, Old Bay, Kodiak, Mayberry, Undertow, 2 percent, Magoo, sticks FNGs: Attache
COUNT: 9
WARMUP: Sun Hellos x 5
THE THANG: YOGA TIME
Standing Poses
1) Sun Hellos A x 5
2) Sun Hellos B x 3
3) Thumb to Foot Pose
4) Hand to Foot Pose
5) Triangle A, B, C
6) Spread Feet A, B, C, D
7) Sideways Stretch
8) Extended Triangle Pose (Stand, grab your toe)
9) Half Bound Lotus Stretch (chair sit + lotus)
10) Uneven Pose
11) Warrior Pose A / B

Sitting Poses
1) Four Limbed Staff Pose
2) Seated Forward Fold
3) Extended Inverse – hands down, lift up hips, feet flat on ground 4) Hurdle Pose
5) Half Bound Lotus Pose
6) Ray of Light Pose A, B, C
7) Boat Pose
8) Bridge Pose
MARY: Lotus Pose + Meditation
ANNOUNCEMENTS:
Welcome back 2%
Three year anniversary for F3 Capital coming up
COT: As we age gracefully, it’s important to remember our pliability and flexibility. Yoga is a good outlet to focus on balance and staying limber. Yoga means union (mind + body)