Backblasts

DATE: 2023-02-21
AO: Atlantis
Q: Infinity
PAX: Deflator
FNGs: None
COUNT: 2
WarmUp: SSHs, Squats, Don Quixote, Beet Pickers, Rockettes, Michael Phelps, Merkins, and Mosey.

The Thang:
4 Rounds of the Following:
– 60m Sprint
– 10 Chuck Norris Push-ups (aka, Knerkins)
– 10 American Hammers IC
– 10 Squat Kicks IC
– Chuck Norris fact (see below)

4 Rounds of the Following:
– 20m of Roundhouse Kicks
– Karate stance, L leg fwd: R Punch, L Jab, R Uppercut, R Knee x 10 – Karate stance, R leg fwd: L Punch, R Jab, L Uppercut, L Knee x 10 – Chuck Norris fact (see below)

2 Rounds of the Following:
– 20m Standing Long Jumps
– 10 Break Dancers
– 20m Bear Crawls
– CDDs
– Chuck Norris fact (see below)

Chuck Norris Facts:
1. When Chuck Norris does a push up, he isn’t lifting himself up, he’s pushing the Earth down.
2. When the Boogeyman goes to sleep every night, he checks his closet for Chuck Norris. 3. Chuck Norris counted to infinity—three times.
4. They once named a street after him, but they had to rename it. No one dared cross Chuck Norris! 5. How many push-ups can Chuck Norris do? All of them.
6. Chuck Norris can divide by zero.
7. When Alexander Graham Bell invented the telephone, he had three missed calls from Chuck Norris. 8. Chuck Norris threw a grenade and killed 50 people, then it exploded.
9. Chuck Norris has a diary. It’s called the Guinness Book of World of Records. 10. Bigfoot claims he saw Chuck Norris.
11. Death had a near-Chuck Norris experience.
12. Chuck Norris was exposed to COVID-19. The virus is now in quarantine for 14 days. 13. Chuck Norris’ tears cure cancer. Unfortunately, Chuck Norris never cries.
14. Hand sanitizers can kill 99.9% of germs. Chuck Norris can kill 100% of whatever he wants.

Mary: Flutter Kicks and American Hammers

CoT: “A lot of times people look at the negative side of what they feel they can’t do. I always look on the positive side of what I can do.” – Chuck Norris

“Anything you want is just on the other side of an uncomfortable emotion.” – Sara Brewer

Anyone who has accomplished something great has learned to look on the positive side of what they can do and embrace the discomfort of doing something new or different. Embrace the discomfort. Accomplish great things.

DATE: 2023-02-20
AO: Horizon-Ao
Q: Rambler
PAX: sticks, SPINAL TAP, Trifecta, CableGuy, Old Bay, Lazlo, Gherkin, Median, Disco, 3 mile, Fish Fry, Flipper FNGs: Attache, Kombucha
COUNT: 15
WARMUP: S-S-Hop, W-M-Hayes, C-Pickers, D-Dog, C-Kai
THE THANG: Rambler Custom Dice Games: 1. Roll around, 2. Snake-eyes, Sevens, Boxcars 3. Do or Die MARY: LBCs, Dead Starfish
ANNOUNCEMENTS: Engage with the broader F3 Community. Commit to get out to other AOs and expand your network – shake-up your routine. We want you out there and you need to get out there. Also – it was the anniversary for John Glenn’s orbit around Earth – too late to recognize -but putting it out here! COT:

DATE: 2023-02-20
AO: Patriot
Q: Ice Tea
PAX: My Space, Crafty, Legacy, Strange Brew, bogey, Shake ‘N’ Bake, Wedding Singer, Booking, 2 percent, Smokey FNGs: Pilgrim
COUNT: 12
WARMUP: SSH, IBAC, Don Quixote, Burpees, WMH, Downward Dog, CK

THE THANG: After a fellowship lap, PAX lined up on the goal line and completed 4 rounds of the following: – SSH x 25
– High Knees x 15
– Coupon Squats x 30
– Merkins x 20
– American Hammers x 25
– Curls x 15
– High plank hold :30
– Fellowship lap to cap-off the 4th rotation

MARY: WWI, Mtn. climbers, donkey kicks & fire hydrants & hamstring stretch

ANNOUNCEMENTS: Grow Ruck is coming up. It’s not too late, but also it may be too late. If you are training please don’t overdo it an injure yourself.

COT: Q shared some personal challenges that his family went through last night. Remember to listen to what they are sharing with you. Love and support are what matter most, not advice.

DATE: 2023-02-20
AO: Farm
Q: Infinity
PAX: Passport, Stewie, Sparky, Matthew – Running Man
FNGs: Buzz (2.0)
COUNT: 6
Warm up: SSHs, IWs, Don Quixotes, Beet Pickers, Copperhead Squats, LBACs, OH Claps, and Mosey.

The Thang: Coupon Block and Resistance Band HIIT
Arrange coupon blocks on one side of the field and resistance bands on the other. On each side of the field, perform 20 reps of the following with a resistance band and coupon, sprinting 60m back and forth between exercises: Derkins on bench / Merkins with band
Lunges (left) (with coupon / with band)
Bent Over Rows (with coupon / with band)
Lunges (right) (with coupon / with band)
Shoulder Presses (with coupon / with band)
Squats (with coupon / with band)
Arm Curls (with coupon / with band)
Thrusters (with coupon / with band)
Reverse Merkins IC / Squat Band pull-aparts

Mary: Feet over Coupon Raises, Side Crunches, Flutter Kicks with Coupons, and Glute Bridges with Coupons.

CoT: “When I was 5 years old, my mother always told me that happiness was the key to life. When I went to school, they asked me what I wanted to be when I grew up. I wrote down ‘happy’. They told me I didn’t understand the assignment, and I told them they didn’t understand life.” – John Lennon
It’s not what we do for a living that determines our happiness or even job satisfaction, but how we do it. Studies say there are only three things we need for satisfying work, regardless of the field: a sense of Meaning, Autonomy, and Mastery. So, whatever it is we do in life, be more focused on how we do it, and less on what we do.

DATE: 2023-02-18
AO: Olympus
Q: Popeyes
PAX: Hightower, Rambler, Peanuts, Nano, Fish Fry
FNGs: Pilgrim
COUNT: 7
WARMUP:

20 SSH
Lap with butt kickers, high knees
20 Starjacks
Lap with Karaokes
Down Dog and other stretches
Half Lap doing griddys, skips, arm circles, raise the roofs

THE THANG:
10 Burpees
20 merkins
20 jump squats
10 shoulder taps

Pair off and Race around the track

Winning person does 10, 20, 20, 10 of the workout
Losing person does 15, 30, 30, 15 of the workout

Lap around the track
If you did 10, 20, 20, 10 then you do 15, 30, 30, 15
If you did 15, 30, 30, 15 then you do 10, 20, 20, 10

Lap around the track

Ultimate with Mary for every goal scored (LBC’s, J Lo’s, etc)

MARY: included in the thang
ANNOUNCEMENTS: road cleanup
COT:
There are things you can control. There are things you can not control. Figure out what is what in your life and help others when they are having trouble determine which is which.

Serenity Prayer God, grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference.