Backblasts

Date: 2023-09-07
AO: freestate
Q: FIFA
PAX: Butter, CashOnly, Deagle, Horshack, Mumford, Baguette, ShowMe, Wildcat, Winston, Dungeon Master (Amon), Shepard, Iron Dome, Drop In FNGs: None
COUNT: 14
WARMUP:
25 SSH IC
15 Shoulder taps IC
15 Mountain climbers IC
15 Windmills IC
15 Cherry pickers IC
8 WMH IC

THE THANG:
Break into teams of 2

Intro: This is Sandy (70 lb sandbag) and we’ll be trying to earn her affection.

Now, Sandy loves things to be a little rough. So…

Team 1: PAX 1 throws sandy from one end of b-ball count to the other while PAX 2 does the F3 male mating ritual (lunge walk), switch roles on the way back

Sandy loves to be with 2 PAX at the same time so the teams must stick together for the throwing/walking.

Sandy also loves to be fawned over, so when the team gets back to the dot, PAX 1 takes Sandy and runs away with her to the other end of the b-ball court then runs back, where PAX 2 then takes her and does the same

All the while, the other teams will be in the corner trying to impress Sandy as well by doing:

15 chest press OYO, 15 squats OYO, 15 merkins OYO, 15 LBC OYO

It’s a race to see who can finish first, the two man team or the group doing PT. Loser gets 10 burpees to try to impress Sandy and increase their standing with her, while the winners get to bask in glory of the win and only get 5 burpees

Next team goes

Lastly, as the saying goes, absence makes the heart grow fonder, 1 mosey around the field without Sandy.

MARY:
15 Freddie Mercury IC
15 Flutters IC
15 Leg Lift Rosalita’s IC
15 Scissors IC
15 Reverse Crunches IC

ANNOUNCEMENTS:
9/11 stair climb is this Monday

Sat beat down is 2nd run Saturday but is also first road clean up so let us know if you have 2.0’s coming. No matter what meet at Starbucks.

COT:

Date: 2023-09-07
AO: olympus
Q: Hightower
PAX: Peanuts, Nano, Popeyes, Battleship, Monte Karlo, Blue Steel, Cowboy, Roddick, CropDuster FNGs: None
COUNT: 10
WARMUP:
OYO Stretch & Warm up while YHC described Wk 1 WOD

THE THANG:
IPC WK 1:
45 Min AMRAP with 5 min MoT
Round 1: 80 reps
10x:
10x:
MoT:

Round 2: 80 reps
10x:
10x:
MoT:

Round 3: 80 reps
10x:
10x:
MoT:
Rinse and repeat until 45 min timer done. Record your total reps.

MARY:
Skip

ANNOUNCEMENTS:
9/11 Stair Climb
Corn Hole Tourney 9/23
Dad’s Camp Oct 13 wknd, see Rambler for details

COT:
PSA, Check in with one another. Mental health is a constant battle. Please check in on guys that post weekly, and guys that haven’t posted in awhile.

Date: 2023-09-07
AO: thehighlands
Q: Toolbox
PAX: Sunshine, Katniss, Tweed, Hard Knox
FNGs: None
COUNT: 5

WARMUP: ssh, air squats, merkins, windmills, IW, hillbillies, merkins , mosey
THE THANG:5 rounds of 5 pullups, 10 merkins, 10 air squats , 10 lbc ic. numbers may vary. mosey to Costco
wallsit, stairs stopping at each level for 5 air squats ascending by 5 for each flight all the way to the top. windshield wipers, gaspumpers, and heels to heaven. stairs suicide down to the landing back up to top, 2nd landing back to top, 3rd landing…etc and back to the ground floor. circle up for Costco Mary: merkins ring of fire each pax doing all the merkins and adding their own number to the total around the circle. arms up flutter kicks IC. mosey back to parking lot for a final bird dog sprint trying to catch katniss. MARY: see above
ANNOUNCEMENTS: 9-11 stair climb, iron pax
COT: preparation for whatever task/activity…etc takes away a lot of the fear and anxiety that is often associated with the activity. it might not get rid of it but it makes things easier. prepare yourselves.

Date: 2023-09-07
AO: ignite
Q: Legacy
PAX: Major Payne, Elvis, meister, 2 percent, Hightower
FNGs: None
COUNT: 6
WARMUP: SSH, Imperial Walkers, Hill Billy, Itty Bitty AC (and reverse), Cherry Pickers, Michael Phelps, Will Mays Hayes, Downward Dog, World’s Greatest, Mosey to State Theatre, perform Rockettes and Calf raises Mosey back
THE THANG: Balls of York Joseon Dynasty Variation: PAX count off into 2 into 2 teams. Balls arrayed on either side of two 44 and 2 55 GORUCK Sand Kelttlebells set up as a Joseon Palace, PAX need to Bear Crawl 10 paces,then perform 1 burpee to make a throw, team exhausts supply of 12 balls, then at the end the count goes–1) ball inside palace–1 burpee (escalating by 1 for each additional ball, so 2 balls is 3 burpees) 2) balls outside palace, 1 merkin each, Balls on the walls, so to speak, 5 LBCs each. (Plus 15 coupon squats using assorted sand kettlebells. 2-3 rounds of this (funny I can’t remember); THEN Switch into RIGGO DRILL, BEASTQUAKE (aka “BEEFCAKE”) Variation. Timer runs out and back with a farmer carry of the 44s, calling Riggo to start (but few people did this)), exercises for the PAX while the timer farmers’ walks included Bonnie Blairs, T-merkins, Bobby Hurleys (and then segue to Shoulder Taps, Flutters, and Mountain Climbers); However, when PAX elects to go into BEASTQUAKE/BEEFCAKE mode at which time PAX do not the prescribed exercise but must do BURPEES INSTEAD, 3 whole rounds of this MARY: 50 LBCs, 20 Toy Soldiers, 40 Flutter Kicks (IC)
ANNOUNCEMENTS: 9-11 Stair Climb, IPC at Patriot Friday courtesy of 2% (please watch the video and come prepared); Welcome @meister! Coffee, thank you Major Payne. And we finalize the name decision for the AO–WE ARE IGNITE WE HAVE IGNITION
COT: You are good enough. F3 must be here to counter the message in guys’ heads that they are not good enough. Its not about the number of reps you can do–it is about so much more than that. But “good enough” is not “happily ever after,” it is only a start. We need you out here. SYITG!

Date: 2023-09-04
AO: acropolis
Q: Peanuts
PAX: Monk
FNGs: None
COUNT: 2
WARMUP: SSH; WMH; CP; MP; DD
THE THANG: We played tennis. Monk claimed (“read probably true”) he didn’t know how to keep score yet he beat me 6-0. MARY: she was out of town
ANNOUNCEMENTS: I’m terrible at tennis
COT: Kept my thoughts to myself