Backblasts

Date: 2023-09-06
AO: thepatriot
Q: Booking
PAX: Bone, Smokey, Ice Tea, Big Short, Anchorman, 3 mile, Pilsbury, Overthrow, Wedding Singer, Strange Brew, Shake ‘N’ Bake, Hobby Horse FNGs: None
COUNT: 13
WARMUP: SSH, Imperial Walkers, Hill Billies, Michael Phelps, Windmills, Cherry Pickers, Willy Mays Hayes, Down Dog, Cobra Kai- THE THANG: After a 1/4 mile fellowship lap PAX partnered up for DORA as follows:

Partner 1 run to 50 yard line and back while partner 2 does exercises, the switch.

100 merkins
150 plank jacks ( I/C)
200 squats

Mosey to bleachers for

40 dips
40 step ups

Mosey to other goal line:

Bear crawl to 10—10 merkins
Bear crawl to 20— 20 shoulder taps
Bear crawl to 30— 30 big bois
Bear crawl to 40— 40 overhead claps
Bear crawl to 50— 50 calf raises

Sprint to goal line

MARY: flutters, LBC, donkey kicks, mule kicks
ANNOUNCEMENTS: corn hole tournament and 9/11 are coming up- check slack
COT: Q discussed importance laughter plays in our lives by stimulating our organs, releasing stress, improving immunity, relieving pain and coping with difficult situations. Laugh more at yourself and with others as part of life!

Date: 2023-09-06
AO: horizon-ao
Q: SPINAL TAP
PAX: Disco, Magoo, Fish Fry, Kodiak,Classified,Gherkin,Attache,Purple Rain,Mr. Haand,Styx, FNGs: None
COUNT: 11
WARMUP: Cherry pickers, Willie Mays Hays, arm circles, cat- camel, hunt dog
THE THANG: Bobby Hurley, push up rotations, 180 squats, Merkins, diamond Merkins, squats, imperial walker, hill billies, no surrender,hand release merkin,roll over merkin,mountain climber, milk maid, tricep dip, bear crawl, burpees MARY: pick your own
ANNOUNCEMENTS:
COT: play the hand your dealt to the fullest

Date: 2023-09-06
AO: thefarm
Q: Squatter
PAX: Sparky, Chile, Trolley, Moneyball, Infinity, VanGogh (visiting) FNGs: None
COUNT: 7

WARMUP:
– SSHs
– Michael Phelps
– Don Quixotes
– Beet Pickers

THE THANG:
– Sprint across the field
– Merkins
– SSHs IC
– Dips
– Running High knees
– Power Jumps IC
– Glute Bridges IC
– Reverse Lunges IC
– Mountain climbers
– T-Claps IC
Rinse and repeat

MARY:
– Flutter Kicks
– LBCs (Little Baby Crunches)
– Penguin Crunches
– Imperial Walkers

ANNOUNCEMENTS:

COT:
In the book The Four Agreements, the author Don Miguel Ruiz shares Toltec wisdom that encourages personal freedom in the form of four agreements we can make with ourselves:

#1 – Be Impeccable With Your Word
Keep your integrity when using words. Try to be true in what you say without compromising. This means saying the things you really want to say, and, yet, never saying anything which is not love and truth.

#2 – Don’t Take Anything Personally
Gain immunity over other people’s opinions about you. You shouldn’t consider, agree or be influenced by other people’s comments or gossip about you. Paying attention to what others say about you will make you a victim, so stop the needless suffering.

#3 – Don’t Make Assumptions
In order to clarify situations, to bring light to conflicts, you should have the courage to ask questions and also express your thoughts. Communication is key to avoiding misunderstanding or assuming things.

#4 – Always Do Your Best
Doing your best depends entirely on you. It will not always be the same. In F3, this means that if your best at the moment involves modifying the exercise, that’s great!

Date: 2023-08-28
AO: theaerie
Q: Chasqui
PAX: Lonestar
FNGs: None
COUNT: 2
Warmup:
Michael Phelps, arm circles, cherry pickers

The Thang: modified
X pull ups
125push ups
175 squats
1.5 miles

Announcement: Shuffle Monday murph/cardio beatdown location

COT: Don’t let time pass you bye

Date: 2023-09-06
AO: compound
Q: Wapner (F3 Cape Fear)
PAX: Poe, Popeyes, Peanuts, Roddick, citrus, Yardbird, Walk-on, Refried Beans, Magellan FNGs: None
COUNT: 10

WARMUP: Gravel Pickers x 10 IC, Imperial Walkers x 15 IC, Merkins x 10 IC, SSH x 20 IC, OYO Stretch
THE THANG: We did a coupon Tabata circuit with shoulder press, curls, squats, and chest press. Then we built a beatdown with the F3 Workout Card Deck. MARY: N/A
ANNOUNCEMENTS: Stair Climb on Monday 9/11 and GTE 44 on 11/11 in F3 Cape Fear COT: Be a peacemaker wherever you find yourself.