Backblasts

DATE: 2023-04-21
AO: Horizon-Ao
Q: Disco
PAX: 3 mile, Undertow, Patchouli, Kodiak, Jag, Poe, Trifecta FNGs: Crypto
COUNT: 9
WARMUP: SSH, M Phelps, C Pickers,
THE THANG: Discovery: Stepups, Derkins, Aussie pull-ups, breakdancers WMS Back: Inverted Shoulder Taps, Burpees, Zelenskyy Twist,
WMS Front: Dips, Hurleys, T Stabilizers
Diamond: Run the bases, Batter’s Choice
Ricky Bobby Lunge Walk
MARY: Each One Lead One (Protractor, Side Plank, Back Bridge, F Mercury, Toy Soliders, etc) ANNOUNCEMENTS: Welcome FNG Crypto!
COT: What can you do on Earth Day? Because it’s an education day, these tips are familiar: Reduce/reuse/recycle. Volunteer cleanups. Educate others. Replace light bulbs with green bulbs. Conserve water. Eat sustainable seafood. Reuse grocery bags. Plant a tree.

DATE: 2023-04-19
AO: Aerie
Q: Lonestar
PAX: Rocketman, Passport
FNGs: None
COUNT: 3
WARMUP: mosey, side straddle hops, Michael Phelps, picking cherries, Frankenstein’s, high knees, butt kickers
THE THANG: 1. “Nice to meet ya” – 5 jump squats & burpee for length of song. Completed 11 2. 50yd mosey/50 yd sprint x4
3. “As it was” 10 yd murder bunnies then 10 merkins for length of song. Completed 6 4. Suitcase carry coupon to wall, 30 sec hand stand, 10 curls. 2 sets 5. “Stay” broad jump 10 yrs then crab walk back. Length of song (6 reps)

MARY: 4 sets of donkey kicks 10 each. 10 big boy, 10 American Hammer
ANNOUNCEMENTS: 2.0 3rd Saturday of month. Monday Murphs every Monday morning BRMS
COT: Heb 10:25. not giving up meeting together, as some are in the habit of doing, but encouraging one another—and all the more as you see the Day approaching.

DATE: 2023-04-19
AO: Compound
Q: Hightower
PAX: Battleship, Snake (Will Harris), Popeyes, Doodles, Zeus, Poe, Obadiah, Major Payne, Monte Karlo FNGs: None
COUNT: 10
WARMUP:
Lots of stretching and warm up
Then several laps around field, faster pace on ends, jog pace on long sides.

THE THANG:
Split group into 2 Teams to run the Gauntlet
(5) rounds
First PAX: sprint to come, bear crawl to next cone, sprint to side line, then 5 burpees. Rinse repeat to get back. Second PAX: 10 merkins then hold plank
Third PAX: air squats
Forth PAX: shoulder raises
Fifth PAX recover, then SSH
Each PAX rotates up until each go for 1 round. Rinse & Repeat for 5 rounds.

MARY:
Cool down stretches then Flutter kicks

ANNOUNCEMENTS:
Memorial Day Murph
Dad’s Camp coming
Capital Anniversary Convergence in development for June

COT:
One of my take always from GTE KingBuilder, King, Queen & Jester from Q Source. I’ve struggled with picking up some weight training for overnight ruck. I love food, I love to eat, basically everything. So I’ve set up Anti-Jester challenge for myself to shed those pounds. This takes discipline on diet and increased cardio.

DATE: 2023-04-19
AO: Patriot
Q: Legacy
PAX: Lazlo, My Space, Maguire, Lucius, citrus, Moneyball, Big Short, bogey, CableGuy, Bone FNGs: Strange Brew
COUNT: 12
WARMUP: SSH
Imp Walker
Hill Billy
Itty Biitty AC
Michael Phelp
Down Dog
WGS
THE THANG:
Two rounds of 10 yard bear crawl, run to the goal line; then RIGGO drill. PAX in a circle in middle of field, timer PAX runs out of circle and around while other PAX do 1) Merkins, 2) Bonnie Blairs, 3) Big Bois; once around circle then switch to 1) Shoulder Taps, 2) Bobby Hurleys, 3) LBCs,
Then, commence the BALLS OF YORK; the rules for the BALLS OF YORK are in a separate annex and will not be restated here. The exercises involved were a) burpees, b) bear crawls, and c) monkey humpers. MARY: Abs done during RIGGO drill
ANNOUNCEMENTS: BONEATHON. MURPH Memorial Day
COT: YHC expressed gratitude; it’s a special thing to be part F3 and get to come out the field at Greenbrier stadium three days a week!

DATE: 2023-04-19
AO: Horizon-Ao
Q: Magoo
PAX: 3 mile, SPINAL TAP, sticks, Disco, Kodiak, Median, Mr. Hand, Fish Fry FNGs: Attache, Commish
COUNT: 11
WARMUP: Abe Vigoda, mule kick, donkey kick, roll-ups, SShop
THE THANG: block exercize around the circle followed by a short lap; first back leads 10 merkins. Lather, Rinse, Repeat. MARY: LBCs, can-opener, plank saw
ANNOUNCEMENTS: Welcome @Commish!
Dads Camp, Bonethon
COT: Enjoy the morning.