Backblasts

3-5-2021
LoCo Crazy 8
AO: BRMS, Bulldog
QIC: Bobcat

The PAX: We had a total of 18- Primanti, Dial-Tone, Brisket, Gigawatt, Refueler, Microchip, Rikers, Silver, Nolan, Bolt, Shute, Huskers, Hydro, Mutumbo, Hoff, Mater, Beast, Bobcat. LoCO welcomes @Primanti!!

WU: Random warmup (SSH, cherry pickers, side stretches, cobra Kai, DD)

Thang- Team 1 (more running) and Team 2 (more beatdown)-simultaneous for 40 minutes

Team 1- follow the 8 around track and school (.6 mile) then 1 exercise- target 8 rounds (Burpees 30, Squats 50, Merkins 50, Lunges 50, SSH 50, Inverted Rows 25, Merkins 50, Baby Crunches 100. Those who got to 8 in 40 minutes ran 4.5 miles

Team 2-follow shorter 8 around soccer field (.25 mile) then 1 exercise-target 8 rounds (Burpees 60, Squats 100, Merkins 100, Lunges 100, SSH 100, Inverted Rows 50, Merkins 100, Baby Crunches 100. Those who got8 had 710 reps!!
Mary-6’s- Freddie mercuries, In and outs, pickle pointers

COT

“Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your bodies.” Corinthians 6: 19-20

You house the Holy Spirit-working out is awesome physically but improves you mentally and spiritually. Be the best version of yourself!!

AO: The Farm
QIC: Chile
The PAX: Running Man and Infinity
Warm Up:
20 Seal Jacks
20 Doggy paddle
15 Mountain climbers
10 Scorpion dry docks (switch legs each time)
30 second Baby Cobra

The Thang:
“I probably don’t show fear, but I suffer from fear like everyone else.”
Frog Hop 10 yards –
 10 merkins;
 20 copperhead squats

“We don’t own the planet Earth, we belong to it. And we must share it with our wildlife.”
Bear Crawl 20 yards –
 15 crab cakes;
 10 Howling Monkeys X 2 rounds
 (everyone grabs their ankles in Monkey Humper fashion. The first person does ten monkey humpers followed by the next person and so on as in other "ring of fire" exercises. Don’t let go of the ankles!

“If we teach people about wildlife, they will be touched. Humans want to save things that they love.”
Duck walk – 20 yards –
 10 Dancing bears (Hands and feet on the ground, lift left leg and right arm to an uncomfortable height, then back on ground. Lift right leg and left arm to an uncomfortable height, return to the ground. Works great with a 4 count.);
 10 Flying squirrels

“All you have to do in life is be passionate and enthusiastic and you will have a wonderful life.”
Inch worm 10 yards –
 Bat Wings
 Start with 20 x Forward Arm Circles, hold, 20 x Backwards Arm Circles, hold, 20 x seal claps, hold, 20 x overhead claps. Everything is on a 4-count.

Then repeat working back to beginning.

Mary:
 15 Dirty Dogs
 10 Dying cockroach
 15 Australian snow angels
 20 Penguin crunches
 12 Starfish Crunches –
 The PAX lay spread eagle on their backs, feet just above ground. On count of 1, the PAX crunch at the core bringing the left leg and right arm together, On 2, return to start. On 3, crunch bringing the right leg and left arm together, on 4, return to start.
 10 Flutter kicks

CoT/WoW
“I have a message for my fans. Whatever you want to do in this world, it is achievable. The most important thing that I’ve found, that perhaps you could use, is to be passionate and enthusiastic in the direction you choose in this life, and you’ll be a winner.” – Steve Irwin, the Crocodile Hunter

This quote reminded me of Matthew 6:21, which says: “Where your treasure is, there will your heart be also”

Set your priorities and then place your passion and enthusiasm into what you most care about and you will find joy and satisfaction in life.

AO: Olympus

QIC: Gadget

PAX: Pop Fly, Zeus, YNAB, Ashe, & Rambler.

WarmUp: Arm Circles, Merkins, Air Squats, Cherry Pickers, Down Dog, Cobra Kai

The Thang:
Set 1: PAX did 10 reps of Goblet Squats at the end zone, 25yrd, 50yrd, 25yrd, opposite end zone and return stopping at the same markers. Murder Bunnies between markers.Set 2: Same as above, but 10 reps of Ruck Plank Pull-throughs at each marker. Walking lunges on the way back to the starting line.
Set 3: Circled up for 20 CPRs IC.
Mary: BBSUs with coupon, Freddie Mercuries, Ins & Outs, Heels to Heaven.

Announcements: El Nino will take on the 4x4x48 Gogging’s Challenge & HIMs have been encouraged to join in support; Burden Run Q by Hightower at Olympus on 3/6.

AO: FreeState

QIC: @Deagle

PAX – 5: @Winston, @Horshack, @CashOnly, @Black Diamond

Warm Up
· Side Straddle Hop (SSH) x 25 IC
· Imperial Walkers x 15 IC
· Goofball x 15 IC
· Mosey around the blacktop with karaoke on the sides
· Merkins x 15 IC
· Cherry Pickers x 15 IC
· Frankenstein x 15 IC
· Alternating Side Squats x 15 IC
· Michael Phelps x 15 IC
· Wind mills x 15 IC
· Mosey around the blacktop with high knees on the sides

The Thang:
· Dora 3-2-1

• 300 Dips
• 200 Squats
• 100 incline merkins

· Jacob’s ladder (5-4-3-2-1)

Mary:
· Flutters x 20 IC
· Outlaw x 20 IC
· LBCs x 20 IC
· Dying Cockroach x 20 IC
· Little Mermaid x 10 each side IC
· Reverse Crunches x20 IC + 10 flutters IC

COT

The General Q School

5 Principals

Free

Open to all

Always outdoors

Peer led, no professionals

End with CoT

Stepping up to Q or lead the workout vital for our continued growth, staying within our 5 principles.

Main Event Workouts 3 sections

Warmup

The Thang

Mary

Disclaimer: Not Professionals, modify as necessary

AO: The General

QIC: HT

PAX: Traveler, MjP, Jenner, SubPrime, Buggy, Toolbox, Fairweather, Petro, BlueCheese, Trolley

Warm-up:

Open with Disclaimer, F3 Mission Statement and 5 Principals.

20 cadence SSH, Arm Circles Forward & Reverse, WIllieMayesHayes, Downward Dog, CobraKai, 20 Airsquats

The Thang:

After a fellowship jog up to football field, PAX lined up on goal line. Explained suggestion for counting: single, cadence and feedback for improvement AAR.

Bear crawl ladder climb:

10 yards, stop for 10 burpees, AAR

10 yards, stop for 20 Merkin, AAR

10 yards, stop for 30 SSH, AAR

IntroCircle each PAX enters the circle, shares personal information & what motivates him to come out to Gloom. Then he runs own exercise, group provides AAR for improvement. Next PAX, rinse & repeat.

Next Exercise is …

Starting position, Move

In cadence, Exercise

CoT:

Been reading the book Tribe, these are some quotes: “We have a strong instinct to belong to small groups defined by clear purpose and understanding–“tribes.”

“that-for many veterans as well as civilians-war feels better than peace, adversity can turn out to be a blessing, and disasters are sometimes remembered more fondly than weddings or tropical vacations.”

So much of that resonates with our Tribe in F3. Overcoming these struggles, these beat downs, these challenges together. That’s what makes our bond so strong! We overcome these as a Tribe together!