Backblasts

Date: 2024-06-13
AO: freestate
Q: Deagle
PAX: Horshack, Winston, Pigeon, Mumford, Dungeon Master, Cannoli, FIFA (F3 The Capital), Bachelor, Gas Leak FNGs: None
COUNT: 10
WARMUP:
– 2 laps around the blacktop
– Swingbillies x 20 IC
– SSH x 15 IC
– Carolina Dry Docks X15 IC
– Hairy Rockets x 15 IC
– Monkey Humpers X15 IC
– El Capitan out and back
– Cherry Pickers x 15 IC
– Shoulder Taps x 15 on Q
– Windmills x 15 IC

THE THANG:
Tabatha 50/10 – 3 rounds of 3 exercises, total 9 minutes.
– Curls
– Forward Lounges
– LBCs

Coupon-a-side on the blacktop

Second round Tabatha (45/15):
– Bend-Over-Rows
– Coupon Squats
– High Plank

MARY:
– Reverse Crunches
– Freddie Mercury
– Outlaws
– Little Mermaid
– American Hammer
– Flutters

ANNOUNCEMENTS:
Thirsty Third Thursday is next week.

COT:

Tags: freestate, Horshack, Winston, Pigeon, Mumford, Dungeon Master, Cannoli, FIFA (F3 The Capital), Bachelor, Gas Leak

Date: 2024-06-08
AO: olympus
Q: Popeyes
PAX: Walk-on, Lazlo, Doodles, Ashe, Glee, Lightyear, Rollingstone, Peanuts FNGs: None
COUNT: 9
WARMUP: SSH, take a lap, high knees halfway
Merkins, down dog, worlds greatest stretch
Run more, more stretching
THE THANG:
On the track, partner up, meet the other person on the other side. Do the following together: 5 merkins, 5 big boys, 5 american hammers, 5 bonnie blairs,
10 sets

Ultimate with full length of the football field sprints and ab workouts after every score.

MARY: 47 flutter kicks
ANNOUNCEMENTS: Dad’s camp (in session that day)
COT: Get busy living or get busy dying (Shawshank) and We’re all on our way out. Act accordingly (The Departed). You will lose everything you love. Not meant to make you sad but to make you sober. Treasure your relationships today.

Tags: olympus, Walk-on, Lazlo, Doodles, Ashe, Glee, Lightyear, Rollingstone, Peanuts

Date: 2024-06-12
AO: horizon-ao
Q: Defiance
PAX: 3 mile, Fish Fry, Kodiak, SPINAL TAP, Magoo, Disco, Mr Haand, Purple Rain, DR Pax Monsoon, Punch Out FNGs: None
COUNT: 11

WARMUP: The usual

THE THANG: Tabata style workout, 45 seconds on and 15 seconds off. 2 sets of: curls, bent over rows, burpees, merkins, bob and weave squats, X jumps, chest press, alternating shoulder taps, mountain climbers, and thrusters. Some running in between sets

MARY: one half of the OG Mary, featuring LBCs, High slow flutter, low slow flutter, low slow scissor, and heels to heaven.

ANNOUNCEMENTS: pickleballers check out the balls-of-fury channel for more info

COT: Q is coming up on one year in F3 and is reflecting on an F3 motto of “leave no man behind, and leave no man where you found him”. Q is thankful for all of the men who have encouraged, chided, and supported him over this past year.

Tags: horizon-ao, 3 mile, Fish Fry, Kodiak, SPINAL TAP, Magoo, Disco, Mr Haand, Purple Rain, DR Pax Monsoon, Punch Out

Date: 2024-06-12
AO: ignite
Q: Fitz-Hume
PAX: bogey, Gandalf, Bootlegger, Kodak, Legacy, AI, Goldfish, Pepco, Popeye, Kip-Chogie, Meister, None FNGs: 1 None
COUNT: 12

WARMUP: SSH, Moroccan Night Club, Overhead Clap, Michael Phelps, Good Mornings, Windmill, WMH, DD, WGS, Merkins

THE THANG:
Coupon mozy to the park

15 x Coupon OHP

Last-man up chain with passing coupons to the end of the line, last man rifle carries coupon to front of line

Do it again but with 5 x goblet squats

15 x Coupon deadlifts

Do the chain again but go across the entire park 5 x coupon swings, 5 x coupon OHP, Blockie

MARY:
25x Coupon flutter kicks
Freddie Mercuries
25x coupon LBCs

ANNOUNCEMENTS: bring food for food drive next week, Kodak will collect.

COT: be present. Life goes by fast

Tags: ignite, bogey, Gandalf, Bootlegger, Kodak, Legacy, AI, Goldfish, Pepco, Popeye, Kip-Chogie, Meister, None

Date: 2024-06-12
AO: theaerie
Q: Lonestar
PAX: Rocketman
FNGs: None
COUNT: 2

WARMUP:
Side straddle Hops
Arm Circles
Michael Phelps
Willie Mays Hayes
Picking cherries

THE THANG:
Goal line – 5 merkins
10 yd line – 5 merkins + 10 thrusters
20yd line – 5 merkins + 10 thrusters+ 20 mt climbers
30 yr line – above + 30 curls
40 yd line – above + 40 squats
50 yd line – above + 50 big boys
Travel via Murder Bunnies
MARY:
ANNOUNCEMENTS:
COT:

Tags: theaerie, Rocketman