Backblasts

AO: Horizon

QIC: Maj Payne

The PAX: Sticks, Magoo, Kodiak, 3-Mile

5 PAX gathered in the cold wet gloom of the Horizon AO for a beatdown of epic proportions. The rain was beating down in torrents and the temperatures were far from agreeable. Truly, it was amazing that anyone showed at all given the misery that laid ahead. These PAX could not be deterred by the elements though, and they forged through to become tougher than they were when they woke up. Here is what happened…

Warm Up: Mosey to the Discovery School entrance. PAX listen better when not standing in the rain. This would not be a full reprieve from getting soaked. That would not be fair to the spirit of F3. All completed some SSH, IW, LBACs front and rear, Cherry Pickers, WMH, Merkins (slow and IC) and BWS (also slow and IC). Once sufficiently warm, it was time for…

The Thang:

3 x through each station

Station 1 – 25 x step ups; then plank
Station 2 – 10 x narrow grip inverted rowers; 10 x Merkins; repeat until time is up
Station 3 – The timer: 3 x laps on stairs (for up direction – every step, every other step, every two steps)

Then

3 x through each station

Station 1 – 10 x Derkins; 10 x BWS; repeat until time is up
Station 2 – 20 x LBC; 20 x Superman; repeat until time is up
Station 3 – The timer: 1 x lap around lot

Mary: Short one today — 25 x Flutter Kicks

COT: Today is a day that many won’t step outside their home. They’re working from home, it’s raining, it’s cold, it’s somewhat gloomy. Not these PAX though! It’s important to get outside, just as we did, and take in all that our Creator has provided. Be grateful for whatever life brings. We are truly blessed. Our challenges are blessings, and the challenge of the extreme gloom today that we are now enjoying is a prime example. Get after life and push yourself. You will benefit in ways you never imagined.

Aye!

AO: The General

QIC: Citrus

THE PAX: Cable Guy, Choo Choo, Fuzz,

Lazlo, Lucius, Maguire, Wedding Singer, and Citrus

THE THANG:In theory, this is how it would have gone down:

• Start on soccer goal line with a coupon
• Rifle carry 10 yards times whatever day of Christmas you’re on (day 1 = 10 yards, day 2 = 20 yards, … day 12 = 120 yards)
• Do that exercise, then murder bunny back 10 yards at a time and do all of the previous exercises
• Hillbilly laminated cards would remind PAX of what exercise to do when

Reality was not so kind. YHC forgot that rifle carries and murder bunnies require both hands, leaving no way to hold the cards. Oh well. Also, after 9 rounds of this, YHC realized that his watch was set to Pittsburgh Standard Time, and it was already 6:10a local time. Rounds 10-11 were skipped, and in round 12 YHC replaced rifle carry with farmer’s carry (even though he clearly said "fireman’s carry"), and replaced murder bunnies with rifle carries on the return. Oh – and it was cold and pouring rain.

Day 1: 1 Blockies
Day 2: 2 Curls
Day 3: 3 Thrusters
Day 4: 4 Bent over rows
Day 5: 5 Squats
Day 6: 6 Overhead press
Day 7: 7 KBS
Day 8: 8 Lunges
Day 9: 9 Derkins
Day 10: 10 Plank block drag
Day 11: 11 Weighted flutter kicks
Day 12: 12 Deadlift

MARY: LBCs x50

COT: Michael Jordan missed over 9,000 shots, lost 300 games, and missed 26 game-winners. Being willing to take a chance to fail will ultimately lead to more success than if you never tried. Take a chance.

AO: #FreeStateQIC: @Winston (first time Q – Aye!!)
PAX: 6 – @Magoo, @Deagle, @Winston, @CashOnly, @BlackDiamond, FNG??

@Horshack, YHC had an excused absence (signed Epstein’s mother)

Back Blast incomplete until YHC does his due diligence

Warm Up
-TBD

The Thang
– Run

Mary
-TBD

COT
-TBD

AO: LoCo

QIC: Rikers

PAX: Brisket, Khakis, and YHC

The Thang: 15+mi gravel grinder through picturesque Lincoln. 1,200ft elevation gain and many views of ultimate HIM great artistry.

Disturbance to the Status Quo

AO: Olympus

QIC: Co-Q Vespa (VQ) & HT

Pax: Jag with his 2.0’s Seadog and Southpaw, ChoCho, MajPayne, Obadiah, Cheddar, Nano, PopFly, Roddick, Monk, Gadget, El Niño, Zeus, FNG phish, Vespa & HT

Warmup:

20 cadence SSH, Good Mornings, Little Baby Arm Circle forward & reverse, WMH, downward dog and Cobra Kia. The mossy over to baseball dugouts, high knees, butt kickers and karaoke.

The Thang:

Modified Chad WOD:

2 rounds, 100 step ups with active recovery between rounds

End of round 1: balls to wall, shoulder taps

End of round 2: wall sit for 2 min count

fellowship jog to athletic field, turnover to Vespa

“Ricky Bobby” @ the track Hightower front,

El Niño in the back. (2 laps)

“Bear Crawl to Heaven”homage to Choo Choo (The Patriot)

10 Burpees

20 Merkins

30 Calf Raises

40 Shoulder Presses

50 Squats

And Back!

Partner sprints: partner 1 sprints to 50 yard and back, tags partner 2. He does the same. Go for 4 rounds.

Mary:

Flutter Kicks, V Ups, Super Mans, American Twists, Bonnie’s Torture & 4-count Glee’s

CoT:

Words of Wisdom – Disruption, Perseverance & Gratitude

Life is full of Disruption, we must Persevere and give Gratitude to what we have and the ones that have helped us in our journey.

Thankful for my new F3 family especially Choo Choo for introducing me to the group. Shout out to NFG “Phish” and my Co-Q Hightower!