Backblasts

Date: 2024-09-03
AO: thegeneral
Q: Hobbyhorse
PAX: Lazlo, Popeye, Hard Knox, Apples, Robo
FNGs: None
COUNT: 6
WARMUP: SSH, IW, HB, windmill, RVE, WH, Phelps, down dog
THE THANG: One: jog to pedestal stairs. 10x box jumps 20x dips. 3 rounds.
Two: work the four corners of the football field; jog the length, run the width. Corner 1: 7 no surrenders (hard way); Corner 2: 14 merkin; Corner 3: 21 flutter kick; Corner 4: 28 squat Repeat 5 or so times; substitute V-ups for no surrender for last 2 rounds MARY: LBC, calf raise, Am hammer, dog, donkey, Nolan Ryan
ANNOUNCEMENTS: usual
COT: take the leap to get more involved in F3; you will get back more than what you give

Tags: thegeneral, Lazlo, Popeye, Hard Knox, Apples, Robo

Date: 2024-09-03
AO: freestate
Q: Dungeon Master
PAX: Bachelor, Cannoli, CashOnly, Auditor
FNGs: None
COUNT: 5

WARMUP:
• SSH x 20 IC
• Hairy Rockettes x 15 IC
• Plank Jacks x 15 IC
• Mountain Climbers x 15 IC
• Arm circles, forward and backward – 10 IC
• Michael Phelps x 10 IC
• Willie Maes x 6 IC
• Cherry Pickers x 10 IC

THE THANG:
• Everyone Get coupons . . . 3 reps of each set

Set 1:
• Curls (with coupon) x30, x25, x25
• Forward lunge walk x30, x25, x 20
• Merkins x20, x15, 15x
• Mosey around court
• Repeat 2x using 2nd rep figure, then 3rd rep figure…

Set 2:
• Squat (with coupon) x30, x25, 20
• Dips with alternating feet x20 OMC, x15 OMC, x15 OMC
• Bend-over row (with coupon) x20, x15, x15
• Mosey around court
• Repeat 2x…

Set 3:
• Chair sit against wall x20 IC, x15, x15
• Overhead press (with coupon) x30, x25, x25
• Backward Lunge x30 OMC, x24 OMC, x20 OMC
• Mosey around court
• Repeat 2x…

MARY:
• Plank-a-rama
• LBCs x15IC
• X-factors x 15 IC

ANNOUNCEMENTS: New AO in Georgetown, Hoya Paxa (sic), Wednesdays 5:30am

COT: Beginnings

Tags: freestate, Bachelor, Cannoli, CashOnly, Auditor

Date: 2024-09-02
AO: thefarm
Q: Sparky_The Farm
PAX: Infinity, F-No, Firehead, IKEA, Pad Thai, Squatter
FNGs: None
COUNT: 7

WARMUP: Q was late, Infinity ran
THE THANG:
Tabata 7 rounds each
Merkins
Sumo squats
LBCs
Moroccan night clubs
Front lunges
Reverse crunches
Jump squats

MARY:
Rosalitas
High plank
X factors

ANNOUNCEMENTS:
F No Q Weds
Infinity Fri
9/11 stair climb planning. Stay tuned!

COT:
Q reflected on the back to back funerals he attended. One theme both had in common was the ability to ask their community for help. One leaned on her community to help raise five kids and the other asked others to make connections. We also need to monitor our health and look out for preventable ailments.

Tags: thefarm, Infinity, F-No, Firehead, IKEA, Pad Thai, Squatter

Date: 2024-09-02
AO: thepatriot
Q: Strange Brew
PAX: Anchorman, Big Short, bogey, Coxswain, Booking, Defiance, Hobbyhorse, Hops, Legacy, Prestige, Ice Tea, Sunshine, Strange Brew, Wedding Singer, Gandalf, Red Dawn, Top Spin FNGs: None
COUNT: 17

WARMUP: SSH/IW/MP/CP/WMH/DD/CK/lap
THE THANG: Start on the goal line jog 10 yards, do 10 burpees, backpedal back to the goal line, do 15 WW II, jog to the 20 yard line 10 burpees, backpedal back to the goal line, do 15 WWII, repeat the length of the field. A bonus lap to work in some cardio. MARY: Nolan Ryan, flutter kicks , shoulder taps and mountain climbers ANNOUNCEMENTS: IPC, 9/11
COT: YHC’s kids are 17 and 15. I cannot go back to the busy parenting years and be more present when it felt we were just keeping our heads above water. However, I can focus on being more present now and enjoying this time in our lives.

Tags: thepatriot, Anchorman, Big Short, bogey, Coxswain, Booking, Defiance, Hobbyhorse, Hops, Legacy, Prestige, Ice Tea, Sunshine, Strange Brew, Wedding Singer, Gandalf, Red Dawn, Top Spin

Date: 2024-08-31
AO: freestate
Q: Birdman
PAX: Horshack, Winston, Bluto, Cannoli, Promoter, FIFA (F3 The Capital), Dungeon Master, Pigeon, Deagle FNGs: None
COUNT: 10
T Roosevelt workout part V

Warmup
SSH X 20 IC
Imperial Walkers X 15 IC
Mountain Climbers X 15
Cherry Pickers X 20 IC

THE THANG Hills with Coupon carries and bear crawls 4 Hills
Carry coupons 100 yards to top of hill
Begin run (under 2 miles)
every 3 minutes drop and give either 10 Merkins or 5 burpees 4X

Team hill climb up 4X
Start with coupons on top of hill spread out. Team walks down the hill to run up. Carolina Dry docs 5x
Coupon Rifle Carry 40 feet
Bear Crawl back to top of hill.
walk to bottom of hill…

Coupon exercises
Squats 4X 10
Curls 4X 10
Overhead presses 4X 10
bent rows 4X 10

6 MoM
Flutter Kicks X 15 IC
Slow Freddie Mercuries X 20 IC
LBCs x20
Plank-o-rama 1 minute
Pigeon’s Power Stretch
COT

Tags: freestate, Horshack, Winston, Bluto, Cannoli, Promoter, FIFA (F3 The Capital), Dungeon Master, Pigeon, Deagle