Backblasts

Date: 2024-04-10
AO: theaerie
Q: Lonestar
PAX: Stewie, Chasqui
FNGs: None
COUNT: 3

WARMUP:
Side straddle hops
Michael Phelps
Arm circles
Pickin cherries
Willnmays hays

THE THANG:
Walk straight, jog turn, sprint straight, jog turn (that’s our lap) 1. 15 thrusters, 15 curls, 15 American hammers
Lap
2. High plank with hand release merkins
Lap
3. 20 squats, 20 step ups, 15 Michael Phelps
Lap
4. Bear crawl 20 yds and crab walk back (2x)
Lap
5. 15 thrusters, 15 curls, 15 Freddie Mercury
Lap
MARY:
ANNOUNCEMENTS:
April 20th- community service event
COT:
Keep grinding!!!

Tags: theaerie, Stewie, Chasqui

Date: 2024-04-09
AO: atlantis
Q: True North
PAX: Deflator, Hammerhead, Infinity, Smokee, Gherkin, B-String, Kraut (F3 Grand Rapids) FNGs: None
COUNT: 8
WARMUP: 20x SSH, willy mays hayes, flutter kicks, gluten bridge
THE THANG: mosey to stadium in Indian run with last pax doing 3 Rockstar jumps first. Teams of 4 pax tackle four cards before ascending/descending with 10x merkins of choice (rotating lead…burpees apparently count as a variation) at the 2nd landing. ❤️ =basic burpee, 💎 =American hammer (in cadence), ♣️=seal claps, ♠️ =air squats. At +40min, Indian run back with last pax doing 1x full burpee first. MARY: (none!)
ANNOUNCEMENTS: “see slack”
COT: Failure is a crucible and how great leaders are made. Every failure can teach us something – even if it’s just what not to do, or simply a lesson in humility.

Tags: atlantis, Deflator, Hammerhead, Infinity, Smokee, Gherkin, B-String, Kraut (F3 Grand Rapids)

Date: 2024-04-09
AO: delphi
Q: Megatron
PAX: Blue Steel, Nano, Peanuts, Hightower, K-Pop, Red Baron, Battleship, Monte Karlo, Mounthe, Rocket, Megatron, Crop Duster, Candles FNGs: None
COUNT: 14

WARMUP:
Side straddle hop, Mericans, Willie, Mays Hayes, cherry pickers, air squats, Michael Phelps

THE THANG:
3 Sets 40/10; 30 rest in-between sets (13:10)
Workout:
1. Squat (weighted/unweighted)
2. Mountain Climber
3. T-pushups
4. Swing
5. Split Jumps

3 Sets 40/10; 30 rest in-between sets (13:10)
Workout:
1. Row
2. Lateral Lunge
3. Pushup Row
4. Lunge Twist
5. Push Press

MARY:
Walk out, 90-90, world’s greatest stretch

ANNOUNCEMENTS:
Murph 27 May || Murph prep on Mondays
Road clean up Saturday 20 April
monthlychallenge
Something in Pennsylvania

COT:
Reading/listening to a book on ADD/ADHD and its speaks on five concepts all starting with C however I’m not that far in the book so I only recall two. Compassion and cooperation.
As we move through our day, can we better connect with somebody through compassion and cooperation? Can we be empathetic to some thing that might be going on with them and can we work with them to come up with a solution to whatever challenge or achievement we’re trying to reach.

Book: What your ADHD child wishes you knew
Dr. Sharon Saline

Tags: delphi, Blue Steel, Nano, Peanuts, Hightower, K-Pop, Red Baron, Battleship, Monte Karlo, Mounthe, Rocket, Megatron, Crop Duster, Candles

Date: 2024-04-09
AO: thegeneral
Q: Traveler
PAX: Tibs, bogey, Toolbox, Jenner, citrus
FNGs: None
COUNT: 6

WARMUP: SSH, Imperial Walkers, Hillbilly, Moroccan Night Clubs, and more

THE THANG: Mosey to the base of the hill on Stafford. PAX did an exercise together followed by sprinting up the hill.

3 rounds: Bobby Hurley (in honor of Dan Hurley’s 2nd straight championship last night), Shoulder Taps, and then Hand-Release (or T) Merkins.

Mosey back to field.

Partner Tick Tock Circuits: 2 rounds of the following in tick-tock fashion

44 derkins
44 calf raises
44 dips
22 box jump burpees

MARY: Flutters and American Hammers

ANNOUNCEMENTS: Convergence? New Hamilton AO. Prayers for PAX who recently lost their fathers.

COT: YHC’s wife is pregnant with their first child! She’s due in Mid-August. YHC is grateful for the stalwart (mostly) example of leadership, discipline, and family from the PAX of F3. Looking forward to life’s next adventure.

Tags: thegeneral, Tibs, bogey, Toolbox, Jenner, citrus

Date: 2024-04-08
AO: softballs
Q: Legacy
PAX: 2 percent, 3 mile, Big Short, Boardwalk, Bone, Gherkin, Hobbyhorse, Old Bay, Poe FNGs: None
COUNT: 10
WARMUP: Threw it around
THE THANG: Double Header!
MARY: N/A
ANNOUNCEMENTS: Practice will be scheduled; game next Monday night
COT: It was a fantastic spring evening, and that was fun. Tough result, yes, but we were not shut out in either game — We have some things to work on, but that is what it is all about, working on things and getting better. SYITG!

Tags: softballs, 2 percent, 3 mile, Big Short, Boardwalk, Bone, Gherkin, Hobbyhorse, Old Bay, Poe