Backblasts

Date: 2024-07-19
AO: sparta
Q: Pop Fly
PAX: Nano, Crop Duster, K-Pop, Peanuts
FNGs: None
COUNT: 5
WARMUP: It was good
THE THANG: Pax broke into teams. Two piles of cards. 1 Pax did what card one said. 1 Pax did what the other card said. Then you switch MARY: Done during the routine
ANNOUNCEMENTS: Ruck Float -3 August
COT: Changes happen. Reflect

Tags: sparta, Nano, Crop Duster, K-Pop, Peanuts

Date: 2024-07-18
AO: acropolis
Q: Doodles
PAX: Peanuts, Hightower, Crop Duster, Monk
FNGs: None
COUNT: 5

Warmup
Arm circles, Michael Phelps, rockettes, 5 squats, Willy mays, cherry pickers, down dog, WGS, Kobra Kia

Thang
Round 1:
Bear crawl to 10 yd and:
10 pushups
10 overhead presses
10 WW2s
10 pickle pointers
10 Superman’s
10 squats
10 calf raises

Round 2:
bear crawl to 20 yd line and add 10 reps to the above.

Did 4 rounds, adding 10 reps each time and made all the way across the field.

Mary: Dips
Announcements: Ruck and float, 9-11
Cot:
Thought a lot this past week of my upcoming ACL surgery. Life sometimes brings you lemons. It’s what we make of those lemons is what sets us apart and makes us better.

Tags: acropolis, Peanuts, Hightower, Crop Duster, Monk

Date: 2024-07-17
AO: thefarm
Q: Matthew – Running Man
PAX: Trolley, Squatter, IKEA
FNGs: None
COUNT: 4
WARMUP
Don quixotes
Beet pickers
Arm circles
Willy Mays Hays
Mosey around the fields

THE THANG
Like Dora, do the following exercises until everyone in the group has run across the soccer field and back. Squats
Crunches or situps
Glute bridges
Dips
Shoulder presses
Lunges

MARY
The usual

COT
Quote from C.S. Lewis:
“Jesus Christ did not say, ‘Go into all the world and tell the world that it is quite right.’” Be honest with others (and yourself). You’re unlikely to improve if you don’t recognize your shortcomings.

Tags: thefarm, Trolley, Squatter, IKEA

Date: 2024-07-18
AO: thehighlands
Q: CFIT (St. Charles, MO)
PAX: Hard Knox, Hobbyhorse, Toolbox, Gherkin, Jag, Cam, CFIT (St. Charles, MO), Dial-up, Spud, Fruit Loops, Tour Guide FNGs: None
COUNT: 11
In “celebration” of (approximately) 4 years of F3 for me, we did one of my “favorite” styles of beatdown, 12 Days/Pains of Christmas, aka Christmas in July.

WARMUP: All IC. 7-1 Motivators, Grass Grabbers, Abe Vigodas, Bat Wings, Copperhead Squats, World’s Greatest Stretch.

THE THANG: 12 Days/Billy Madison-style workout. Round 1, then Rounds 2+1, then Rounds 3+2+1, etc. At the In Cadence (IC), PAX planked or Al Gored for the Six, to Leave No Man Behind.

1. Sweet Bippee Burpees, jailbreak to midfield, mosey back
2. No Surrenders, the hard way (THW)
3. American Hammers (4-count)
4. Copperhead Merkins (IC)
5. Burpees
6. Bonnie Blairs (THW)
7. Box Cutters (IC)
8. Shoulder Tap Merkins
9. Apollo Onos (THW)
10. SSH (IC)
11. BBSU / WW2
12. Kraken Burpees (3 hand release merkins per burpee)

MARY: One minute plank courtesy of Fruit Loops.

ANNOUNCEMENTS: Check Slack. Keep an eye out for 9/11 memorial ruck and stair climb.

COT: Q closed in prayer.

Thanks for the opportunity to lead and serve!

Tags: thehighlands, Hard Knox, Hobbyhorse, Toolbox, Gherkin, Jag, Cam, CFIT (St. Charles, MO), Dial-up, Spud, Fruit Loops, Tour Guide

Date: 2024-07-18
AO: edge_of_reason
Q: Quip
PAX: T, Bottlecap
FNGs: None
COUNT: 3

WEATHER:
74° partly cloudy and humid

WARMUP:
SSH x 25 IC
Imperial Walkers x15, IC
Windmills x 15, IC
Cherry Pickers x 15 IC
Michael Phelps x15, IC
Carolina Dry Docks x 10 IC

5 bonus burpees

THE THANG:
Thanks Horshack for the workout
Four of Diamonds: 4 reps of an exercise at each of the 4 corners with a different transport between corners for each round.
Each round, increase by 4 reps with a different exercise each round, for a total of 4 rounds for each exercise. Mosey around the diamond.
4 burpees (bear crawl)
8 merkins (high knees)
12 squats (lunge)
16 shoulder taps (crab walks)

Tree Hugging B-ball Burpees:
Shooting free throws in a line of Al Gores shoot and collect the ball to give to the next pax. If you miss, do a burpee, if you make it the rest of the pax does a burpee, get back in the Al Gore line. Finished when a pax reached 6.

MARY:
Flutters x 15 IC
Box Cutters x 10 each way IC
Dying Cockroach x 15
LBCs and reverse crunches x 10 IC each

ANNOUNCEMENTS:
Bros and Beers at Snow Balls’ place 7p tomorrow.

COT:
Travel this weekend for T and figuring out new job
Praise for 2.0 starting some learning of Chinese
Prayers for quips work meeting tomorrow and praise for a good anniversary weekend trip

Tags: edge_of_reason, T, Bottlecap