Backblasts

AO: The Patriot
QIC: CableGuy
The PAX: McGuire, Citrus, WeddingSinger, Spokes, Roadkill, Coconut, Speedo, FishFry, Lucius, Lazlo, Surely, Flipper, ChooChoo
WarmUp: Side Straddle Hop, Itty Bitty Arm Circle, Willie Mayes Hayes, Cherry Picker
The Thang: Mosey from Field to Arena via Yorktown Boulevard to get that hill in. Find a spot on the wall for Step Ups x10 straight into Derkins x10 – five sets. Mosey toward basketball court with a quick ~50 yard Bearcrawl break. Mosey to gym entrance, find a spot along the railing for Aussies x10 straight into Merkins x10 – five sets. Mosey back to the arena and back to that wall for Dips x30 followed by Air Squats x30. Mosey on back toward the basketball court with a ~50 yard Crab Walk thrown in. Line up along the b-ball court sidelines for Shoulder Taps x10 straight into Mountain Climbers x10 – five sets. Mosey to the field for Hand Release Merkin / Jump Squat pyramid concluding with 11 HRM’s. Between the moseying, mountain climbing and pyramid, YHC’s watch tracked 1.9 miles of travel.
Mary: LBC, Freddy Mercury, Flutter Kick, Toy Soldier
COT: It’s Advent season. Regardless of your faith, the opportunity for daily reflection can be a positive addition. A friend has added a daily single-word theme to this … today’s is ‘Earth.’ Think of this as those people who are foundational for you – the crucial infrastructure of your life. Make a plan for strengthening those relationships in the coming year.

AO: FreeState

QIC: @Horshack

PAX:5 @Winston, @Deagle, @BlackDiamond, @CashOnly, @Horshack

WarmUp
* SSH x 25 IC
* HillBillies x 20 IC
* Cherry Pickers x 15 IC
* Arm Circles 10 small forward, 10 wide forward, 10 small backward, 10 wide backward
* Windmills x 10 IC

The Thang
* Mosey over to Shops at Sumner Place
* 3 level Jacobs Ladder, 5 PAX rotate 5 stations: 4 stations of 3 Burpees each, 1 station of holding plank. Three times
* Mosey back

* 25 deep slow squats IC
* 25 calf raises each leg
* Around the key lunge walk

12 minutes of Mary
* Flutters x 25 IC
* LBC x 20 IC
* Outlaws x 10 each direction IC
* Dying Cockroaches x 15 IC
* Reverse Crunches
* Protractor for 60 seconds, ending in Flutters x 10 IC
* Plank x 10 center, x 10 right arm up, x 10 Center, x 10 left arm up, x 10 center

Stretching OYO

COT

AO: The Farm

QIC: Infinity

The PAX: Rocketman and Running Man.

WarmUp: 20 SSHs IC, 10 Don Quixote, 10 Willy Mays Hayes IC, 10 Michael Phelps IC, 10 Merkins IC, 12 Imperial Walkers IC, and 300m mosey.

The Thang:

TABATA Level 2!!! A 1996 study involving Olympic speedskaters used 20 seconds of ultra-intense exercise followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). Athletes using this method trained 4 times per week, plus another day of steady-state aerobic training, for 6 weeks and obtained gains similar to a group of athletes who did 60 minutes of aerobic training 5 times per week. Only the first group had gained anaerobic capacity benefits. Who conducted the study? Professor Izumi Tabata

We’ve done Tabata Level 1 previously, so today was Level 2:

Tabata Jump Squats (20 seconds on and 10 seconds off, 8 times through)

⅛ mile mosey

Tabata Shoulder Taps (20 seconds on and 10 seconds off, 8 times through)

⅛ mile mosey

Tabata Bonnie Blairs (20 seconds on and 10 seconds off, 8 times through)

⅛ mile mosey

Tabata Little Bitty Arm Circles (20 second on and 10 seconds off, 8 times through)

Tabata Russian Twists (20 seconds on and 10 seconds off, 8 times through)

5-10 Jack Webbs

Mary:

15 Flutter Kicks IC

15 Penguin Crunches

6 Superman Holds

Observations: Rocketman and Running Man came out despite the gloom and the unpredicted rain, and we were all rewarded with one of the most challenging workouts we have ever done. YHC couldn’t complete all reps during the Tabata Bonnie Blairs. Running Man commented on the good burn he was getting in his shoulders. Rocketman became light-headed and wisely rested a couple of rounds toward the end (BTW, each PAX is advised to raise his blood sugar before coming to the workout—a easily digestible food such as fruit is a good idea).

Announcements: We will be holding a Q School workout next Tuesday, 12/8. This will be good for everyone, even if you already know how to lead an F3 workout or are not ready to do so. We will still have a workout along with the training.

CoT:

YHC shared and discussed the following motivational quotes:

"Your level of success will rarely exceed your level of personal development, because success is something you attract by the person you become." – Hal Elrod, The Miracle Morning

“Wake up with determination, go to bed with satisfaction.” – Unknown

AO: The Patriot

QIC: Lucius

The PAX: Cable Guy; Maj. Payne

F3 work outs are held outdoors, rain or shine. Testing this truth, three intrepid PAX gathered at the Patriot on a cold, rainy cyber Monday. Perfect weather for …

THE WARM-UP:
SSH; 50-yd Mosey; Cherry Pickers; 50-yd Mosey; Imperial Walkers; 50-yd Mosey; LBACs; 50-yd Mosey; Downward Dog; Cobra Kai; 50-yd Mosey; Michael Phelps

THE THANG:
ATMS: PAX performed 15x: Alternating Shoulder Taps; Tempo Merkins; Merkins; Copperhead Squats. All IC.

Moving Three Things: PAX alternated between 75-yd CB Farmer Carry (2 blocks); 75-yd CB Rifle Carry; 25-yrd Sandbag Clean and Toss (50-lb bag). 3 rounds of each per PAX.

Quarter Pounder with Cheese: Starting from goal line, 25-yd run; 25 Merkins; return to goal line; 5 burpees (the cheese), 50-yd run; 50 BWS; return to goal line; 5 burpees; 75-yd run; 75 Plank Jacks; return to goal line; 5 burpees; 100-yd run; 100x Air Press; return to goal line; 5 burpees. Rest burpees throughout to pick up six at end of each run/exercise set.

25-Yard Carry: PAX moved coupons 25-yard increments, with rest exercises between. Method of movement included Sandbag Carry; CB Rife Carry; CB Famer Carry (2 blocks). Rest exercises included a mix of Lunge Steps; Alternating Shoulder Taps; Tempo Merkins; Merkins; Copperhead Squats. 200 yards total movement.

Bear Crawls: 25-yd Bear Crawl; plank to pick up six; 25-yd Bear Crawl.

THE MARY:
40x Flutter Kicks

THE COT:
Thanks for coming out. Good things come in threes. Each day, look for three good things that happen to you. If they don’t happen by mid-Afternoon, make them happen. Reach out to a friend you haven’t spoke with in a while, reflect quietly, do a good deed, or make someone smile.