Backblasts

AO: The HighlandsQIC: Toolbox
PAX: Jenner and Toolbox
WarmUp: Single leg static lunge, windmills, cherry pickers, imperial squat walkers, mosey the parking lot.
The Thang: tabata style 30on 15 off. OYO:Round 1:LOWER BODY: bonnie blair with a side hop, ratchet squat (squat with a twist), prisoner walk up (hands on head start on knees and step up into squat and return to knees, rinse and repeat other side) sidewinders (start in kneeling finger guns to the R then swivel around to finger guns to the L switching kneeling position burning through the entire 30s)
Round 2: UPPER BODY: Hover hops (hold half ‘murican and jump feet in and out), step through ‘murican, toe tap ‘murican’ and hover pulse (hold low ‘murican position and pulse up and down).
Round 3:CORE: twisting piston (low plank hold with knee jumps side tobside), black widows (High plank knee to opposite forearm then upper arm then lower arm, rinse repeat opposite side), lateral mountain climbers, V sit pulses.
Slow mosey and recover to the field for a ladder style beatdown: half lap in between each round of exercise. Each round includes the previous exercises followed by another half lap…etc.
5 burpees
10 ‘muricans
15 LBCs
20 Carolina dry socks
25 air squats
2 final rounds of 75%-100% sprints
MARY: hands overhead Flutter kicks IC, Penguin crunches IC, starfish crunch single count (also called cockroach crunch), and finally boat to canoe with brutal holds (thanks Jenner).
CoT: during this Pandemic I have had a lot of time to reflect on my life, my family, my friends, my station. I have felt an overwhelming sense of gratitude. At the beginning of the "Great Pause" (start of the Pandemic) I lost my job, but have been so thankful for the luck I have had with having help from family and friends to bridge the gap between Jobs, have been luck to have the ability to homeschool my kids, spend quality time with them, be able to provide for them, be healthy and to have family and friends who are healthy and making their ways through to the other side. I am lucky to have friends like you all in the F3 brotherhood who I know if I called on for help, would be there to lend a hand and pick up the six. I am a lucky man, and for this I am thankful. Take a look at your situation and find your luck. Be thankful and be well. "Embrace the suck"

AO- Vortex

Q- ChewToy

PAX- Agassi, Ali, Chains

Warmup

15 IC Imperial walkers

15 IC Hairy rockettes

15 IC Moroccan Nightclubs

Main thing

Rd 1. Bear crawl 25yds

40 squats

Pick up the 6

Mosey backp to start together

Rd. 2 Frog jump 25 yds

20 Diamond Merkins at each cone

Pick up the 6

Mosey backp to start together

Rd. 3 Crawl bear 25 yds

50 Reverse crunches at each cone

Pick up the 6

Mosey backp to start together

Rd. 4 High knees 25 yds

50 lunges (2 is 1) at each cone

Pick up the 6

Mosey backp to start together

Rd. 5 Karaoke 25 yds

35 shoulder presses at each cone

Pick up the 6

Mosey backp to start together

60 heel touches

CoR

NoR

Announcements- Cornhole Tournament this weekend at MTR to support their cause. F3 Annapolis shirt pre-order is open!

Prayer- ChewToy’s parents and Uncle dealing with COVID and the unknown.

AO: Delphi
QIC: Gadget

The PAX: Dunder, Glee, Nano, Pop Fly, Slider, Wham-O, YNAB, Zeus.

WarmUp: Fellowship jog around the perimeter of the football field, SSHs, Merkins, LBCs, Squats.

Thang 1: The Al Carmichael (Modified) – Knerkins, Mountain Climbers, Dying Cockroaches, Squats, Burpees, Bonnie Blairs. The Pax lines up at the end zone, sprints to the other end zone and does10 reps of an exercise. Do six sets, one per exercise.

Thang 2: 11s – 10 sets of Dips / Jump Squats, running the width of the field between each set.

6 MInutes of Mary: Shoulder Taps, Heels to Heaven, Straight Leg Crunches, Flutter Kicks, Superman, Freddie Mercury’s.

COT:

Count-o-rama
Name-o-rama

Announcements:

CSAUP The Grunt at Lincoln Memorial on Nov. 7 to commemorate Veterans Day.

AO: The General
QIC: Buggy

The PAX: Maj. Payne, Obadiah, Traveler, Fridge, Fairweather, Petro, Citrus, Cable Guy, Roddick, Bleu Cheese, FNG Racket, Lazlo

WarmUp: SSH, Cherry Pickers, Imperial Walkers, Willie Mays Hayes, Arm Circles

The Thang: PAX moseyed over to Stafford St. where they completed 4 rounds of 80% effort runs up the Stafford St. hill (~.25 mi) followed by an easy jog back down the hill. To catch our breaths between rounds we completed 25 merkins after Round 1, 30 Shoulder Taps after Round 2, and 25 Carolina Dry Docks after Round 3.

Mary: Captain Thors, Long Arm Crunches, Flutter Kicks, Penguin Crunches

COT: We are all part of a range of social institutions whether they be our family, F3, or our city/community. Remember to always recognize your role in these institutions, serve them prudently, and render unto others their dues, and your relations with others will flourish.