Backblasts

DATE: 2023-07-08
AO: Farm
Q: Sparky
PAX: Matthew – Running Man
FNGs: None
COUNT: 2
WARMUP: arm circles. Calf stretch. Grady corns. Don Quiotes
THE THANG:
45 second mozy
10 merkins
45 second mozy
10 lbc IC
Repeat until 100 merkins

Swap out kneeling shoulder press and wall sits

Went to 7:55 due to too much fin

MARY: included
ANNOUNCEMENTS: none

COT:
“All battles are first won or lost, in the mind. “
Joan of Arc

DATE: 2023-07-08
AO: Olympus
Q: Monk
PAX: Popeyes, Nano, Peanuts
FNGs: None
COUNT: 4
WARMUP: SSH, arm circles, hillbillies, IW, DD,
THE THANG:
4 corners: 10 Burpee‘s, 20 Merkins, 30 squats, 40 LBC’s.
Team tire flip from goal line to 50 yard line.
Bear crawl ball roll to 50 yard line
50 yard circuit: tire flip, medicine ball toss, burpee
Ultimate frisbee
MARY: IW, Freddie Mercury,
ANNOUNCEMENTS: Come up with F3 Invigorate proposal
COT: when I saw peanuts post last night as I was falling asleep, I thought I should be willing to take the Q tomorrow morning. I made it up on the fly, and it turned out better than if I planned it. The take away: plan when you can, but don’t be afraid to wing it when you can’t.

DATE: 2023-07-07
AO: Aerie
Q: Chasqui
PAX: Yellow Jacket
FNGs: None
COUNT: 2
WARMUP:
Michael Phelps
Bat wings
Mosey
Imperial walkers

THE THANG:
—with coupon and 200 yd run at every interval—-
Curls
Thrusters
Skull crushers
Rows
Kettlebell swings
Squats
Lunges
Big boy sit-ups
American hammer
Coupon slides
Merkins w/shoulder taps

MARY: Mix stretches

ANNOUNCEMENTS: check the channel

COT: stay connected from all pts on the map

DATE: 2023-07-07
AO: Horizon-Ao
Q: Booking
PAX: Disco, sticks, Poe
FNGs: Tombraider
COUNT: 5
WARMUP: SSH, Windmills, Cherry Pickers, Willy Mays Hayes, Michael Phelps, Arms circles, Imperial Walkers,
THE THANG: After a fellowship lap the PAX lined up on the goal line and built the following pyramid: 10 Plank Jacks- Karoke to other goal line
10 Plank Jacks/ 20 Merkins- run to other goal line
10 Plank Jacks/ 20 Merkins/ 30 WWI back peddle to goal line
10 Plank Jacks/ 20 Merkins/ 30 WWI/ 40 squats run to other goal line 10 Plank Jacks/ 20 Merkins/ 30 WWI/ 40 squats run to other goal line 10 Plank Jacks/ 20 Merkins/ 30 WWI run to other goal line
10 Plank Jacks/ 20 Merkins run to other goal line
10 Plank Jacks
Top it off with 50 calf raises
Total count:
80 Plank Jacks
120 Merkins
120 WW1
80 Squats
50 Calf Raises

MARY: LBC, Penguin Heel Taps, Flutter Kicks, Dirty Dog, Donkey Kicks, Mountain climbers
ANNOUNCEMENTS: Harpers Ferry Ruck / Float early tomorrow morning- see channel on Slack
COT: You don’t find balance in your life, you create balance in your life. Balance is like a 3 legged stool and consists of activities/ events you must do (work), you should do (community service) and you like to do (F3)- creating that balance is important and it’s individually driven

DATE: 2023-07-07
AO: Patriot
Q: Legacy
PAX: Lazlo, Roadkill, Shake ‘N’ Bake, Major Payne, Bone, Vila, Anchorman, Ice Tea, Patchouli, Jag, Flipper, Sunshine, Wedding Singer, citrus, 2 percent FNGs: Overthrow
COUNT: 18
WARMUP: SSH, Imperial Walker, Hill Billy, Itty Bitty Arm Circles, Reverse, Phelps, Cherry Picker, Penalty Burpees, Willy Mays Hays, Downward Dog, WGS, Cobra Kai
THE THANG: Well, I don’t want to put this is in writing because , for these things, I like to write on the side of cardboard boxes, but, using the F3 Workout Deck, PAX played Black Jack. I guess I should have emphasized that each card in fact has an exercise on it, so when you draw that card, it means we do that exercise,; AAR revealed I probably should have emphasized that. So PAX drew cards and we did exercises, that ended and we brought out the medicine ball for feats of strength (throwing the med ball through the uprights), this was fun but we ran out of time–but FNG was able to throw it out of the park! MARY: LBCs
ANNOUNCEMENTS: Ruck n’ Float, Sandlot, Tomorrow; Please go to the news slack channel to read about Invigor8 — possibility to get grants for your favorite good cause
COT: I actually taught management training in my office before I did F3, but, through F3, I have learned so much about management and leadership. Thanks for coming to my ClusterQ. SYITG!