Backblasts

AO: PatriotQIC: Fish FryThe PAX: 12 Pax posted strong. Bone, Situation, Sherpa, Wedding Singer, Lucius, Citrus, Lazlo, Cable Guy, Spokes, Fish Fry, Maguire and RoadkillWarmUp: High Knees, Butt Kickers, High Skips, FrankensteinsThe Thang:As YHC learned from Citrus, Nolan Richardson was a coach at University of Arkansas that had his team play such hard defense that is was called 40 minutes of hell. This exercise from the Exicon was modified to fit the format of 30 minutes, but YHC did not have any clever sports references to 30 mins of hell, so we’ll just call it a reduced Nolan Richardson.

It is basically an extended Dora. Partner 1 will perform each exercise denoted below as Partner 2 backpedals 50 yards, performs a " Bobby Hurley" & jogs back to continue the exercise from the count accumulated by Partner 1. This will continue until the repetition count stated below is met.

1. Burpees (100).

2. Imperial Squat Walkers (200).

3. Big Boy Sit-Ups (100).

4. Little Bitty Arm Circles (200).

5. Merkins (100).

6. Dips (200).

The great thing about the framing of this exercise is that running 50 yards forward was considered rest. Otherwise, it is a solid 30 mins of work.

Mary: Freddy Mercury’s, LBCs, Flutter kicks, COT: I recently read a post on leadership that worked from the quote "If you see a turtle on a post, you know it didn’t get there by itself." From this, YHC offered 2 points. First, the original posting noted that God put the awkward you in the post of leadership for his own purposes for His glory. Use it well. Second, you didn’t get to your leadership position all by yourself. Remember those who helped you to get there.

Weather: A cold front passed through the region yesterday leaving clear skies and calm winds overnight. This allowed the atmosphere to cool quite a bit into the lower 50’s. High pressure dominated the AO this morning.

PAX: Dorothy (Q), Countdown, Almanac, Dreadsquid, Agassi, Alamo, Kimble

Warmup: Hamstring stretches 10 count, Windmills 15 count, Side straddle hops 15 count
The Thang: In honor of the late great Eddie Van Halen, F3 Annapolis figured we might as well Jump (JUMP!) out of bed and get to it this morning. Start at a point, do 10 merkins. Broad jump (JUMP!) 30 yards. Do 10 LBC’s. Broad jump (JUMP!) 30 yards, then mosey back to starting point. Do 20 merkins. Broad jump (JUMP!) 30 yards. Do 20 LBC’s. Broad jump (JUMP!) 30 yards, then mosey back to starting point. Each time through, increase the merkins and LBC’s by 10. Beatdown ends at a desired time or number of reps.

Start Time: 05:30

End Time: 06:20

Weather: 50s with heavy rain and wind

AO: Arundel High School (Site to be named later)

Q: Counselor

PAX: Dux

Warm-up:

Opened with 5 Core Principles of F3, Side straddle hop, arm circles (forward, backward), windmills.

The Thang:

Core and Strength – 2 minute 14 rounds with a 30 second break in between each exercise using mini coupons (bricks). Bonus: 4 more exercises each with a 30 second break.

Chest Squeeze Brick Presses

The Brick Merkin

Overhead Brick Claps

Brick Shoulder Taps

Squat

The Brick Lateral Raise

The Brick Shoulder Press

Brick Front Raise

Brick Renegade Rows

American Hammers

Brick Reverse Flies

Bent Over Rows

The Brick Punch

Brick Wolverines

BONUS ROUND

The Prone Kickback

Lower back deadlift

Skull Crushers (Tri-Cep Curls)

W- Wipes with legs lifted

CoT:

Count-o-rama, Name-o-rama, Announcements, and Prayer.

Sources: YouTube Channels: NAV Fitness Tv and Sharing Fitness

Spotify Playlist: Mini’s Revenge!