Backblasts

AO: #thepatriot

QIC: @weddingsinger

The PAX: @spokes, @cableguy, @jenner, @sunshine, @choochoo, @lazlo, @maguire, @bone

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

The Thang: Groups rotate through three stations, with one group running a lap around the track as the timer

Station 1

Burpees

Merkins

Jump Squats

Station 2

Big Boy Situps

LBCs

Flutter Kicks

Station 3

Bicep Curls

Squat Thrust

Kettle Ball Swing

Mary:

American Hammers

Glute Bridge Leg Lifts

Bird Dogs

Freddie Mercuries

Supermans

Flutter kicks

COT:

Great to see the different ways groups approached their stations. Some did IC, some broke into sets, a lot of good chatter. This year and this workout required some flexibility and collaborations. Thanks for the teamwork. (Immediately followed by QIC finding out his phone was frozen, so ChooChoo ran and grabbed his phone out of his car for group photo – thanks for the teamwork!)

Burden Run, Sat March 6, 2021

QIC:HT

PAX: watch Video, 21 Strong

Warm up:

SSH, Good Morning, Rocketts, WMH,Downward Dog, Cobra Kai, Mountain Climbers

The Thang:

The Burden Run

Whatever coupon you bring will be your Burden, your responsibility for something difficult or unpleasant.

Stage 1: Run around school campus start & finish at track (roughly 1.25 miles) Burden free

Stage 2: bear crawl drag your burden (back of end zone to back of end zone)

Stage 3: burden carry (reverse route back to track)

Stage 4: 10 burpees/10 yards, full 100 yards football field, burden free

CoT:

Many thanks to all that came out to take on this Burden run, and show your strength of leadership.

This marks my 3 year anniversary moving up here and helping get F3 The Capital started. The bond in our community/tribe is strong!! It’s what makes our group so special, we sacrifice Self for the betterment of our Tribe.

AO: Virtual

QIC: Infinity

The PAX: Monk

Warm up: SSHs, Imperial Walkers, Willy Mays Hayes, Don Quixotes, LBACs, 30 sec High Knees

The Thang:

Wheel of Time circuit 40 seconds on, 20 seconds off:

Merkins (purpose)

Big Boi Sit-ups (hope)

Squat Jumps (joy)

Coupon Swings (balance)

Lunges (faith)

Coupon Arm Curls (gratitude)

Wall Sit (patience)

Coupon Bent-Over Rows (love)

Bonnie Blairs (momentum)

Coupon Shoulder Press (praise)

Burpees (perseverance)

Elbow Plank (reflection)

Active Rest: 30s Run in Place and High Knees.

Repeat Wheel of Time Circuit (as shown above).

60s Run in Place, Butt Kickers, and High Knees.

Mary: Superman Holds, American Hammers, Flutter Kicks, Penguin Crunch’s, Dying Cockroach, Windshield Wipers, and Elbow Plank

CoT:

The PAX reflected on the principles that accompanied the exercises (purpose, hope, joy, balance, faith, gratitude, patience, love, momentum, praise, perseverance, and reflection). Throughout the workout, YHC emphasized proper form over number of reps. Doing lots of reps with bad form is like spending lots of money buying junk bonds—you won’t get the dividends you seek. As in our workout, so in life: we need to pursue that which is meaningful, not what is expedient. As we pursue that which is meaningful, we will be taking the harder path, but it is a path that leads to better results.

AO: LoCo BulldogQIC: GigawattThe PAX: @Hydro, @Shute, @Refueler, @Mutumbo, @Mater, @MicroChip, @Rikers, 2.0’s (17 of them) Unicorn, Bananas, Blades, Slapshot, Baby Shark, Rousey, Fin McMissiles, Francsco, Hundred K, Jumpshot, Dabo, London Broil, Orange Crush, Mario and Welcome Draw 4, Bedazzled and Imposter. WOW! WarmUp: SSH IC, Ellipticals IC, Flutter kicks IC followed by a game of Fitness BallThe Thang: American F3 Warrior obstacle course.
Obstacle #1 Weave and Jump – a series of cones and hurdles staggered down the baseline. Side shuffle down and around the cone and back to the next huddle. Jump over the huddle. Rinse and repeat down the baseline.

Obstacle #2 Over, Unders – Jump over the stacked mats and belly crawl under the caution tape.

Obstacle #3 Walk the wall – Hands of the ground and feet on the wall. Walk over the cones until you reach the last cone.

Obstacle #4 Leg Lifts – On your 6, head by the railing, arms above head holding the railing. Lift legs until they touch the railing. 2.0’s 10 rep’s HIM’s 15 rep’s

Obstacle #5 Murder Bunnies/ Bear crawls while pushing med.ball. HIM’s Murder Bunnies up the ramp. 2.0’s Bear crawls up the ramp while pushing a medicine ball.

Obstacle #6 Coupon/Medicine ball carry. From the top of the ramp, carry the coupon or Medicine ball down the steps and around to the bottom of the ramp.

Obstacle #7 Dips/Merkins. 2.0’s 10 reps HIM’s 15 reps

Obstacle # 8 Shoulder Presses. 2.0’s 10 reps HIM’s 15 reps
COT: Put First Things First – Know your priorities. Understand the important things in your life. Never lose focus on what’s important. School, Family, God! As Christians, we know that this means putting God first. Following God’s instruction in Exodus 20, we are to have no other God’s before Him. Jesus said, "But seek first His kingdom and His righteousness. (Matthew, 6:33) We have to discover what this means to our workplace, community and family responsibilities.

5 strong at #freestate navigating the rat race under the VQ of @Winston with @Deagle , @Black Diamond , @Magoo , and @Horshack .

AO: #freestate
QIC: @Winston (VQ!)
PAX: 5 – @Deagle, @Black Diamond, @Magoo, @Horshack

Warm up

• Side straddle hops
• Air pushes
• Mountain climbers
• Two laps
• Cherry pickers
• Wind mills
• Hip bridges

“Rat Race”

Round one:

• Four coupons lined up on base line of blacktop court
• “Rats” count off in sequence
• “Rats” take turns in sequence moving coupons from one end of the blacktop to the other
• While one rat is moving coupons the other rats complete the following

◦ Set 1: merkins
◦ Set 2: squats
◦ Set 3: low plank
◦ Set 4: incline merkins
◦ Set 5: alternating lunges
◦ Set 6: plank jacks
◦ REPEAT until each rat completes coupon move two times

Intermission: BURPEECIDE-Suicide to four lines…one burpee first line, two second, three third, four fourth

Round two:

• Three coupons lined up on base line of blacktop court
• “Rats” count off in sequence
• “Rats” take turns in sequence moving coupons from one end of the blacktop to the other
• While one rat is moving coupons the other rats complete the following

◦ Set 1: merkins/Carolina dry docks
◦ Set 2: squats
◦ Set 3: low plank/flutters
◦ Set 4: dips
◦ Set 5: alternating lunges
◦ Set 6: plank jacks
◦ REPEAT until each rat completes coupon move two times

Mary

• Flutters
• Reverse crunch/heels to heaven
• Seesaw planks (thanks, Magoo)
• Freddie flutters (10 freddie mercury/10 flutter in cadence, repeat twice)

COT
* Coffeeteria