Backblasts

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Chief among them? 38

DATE: 2023-02-13
AO: Horizon-Ao
Q: Obadiah
PAX: Lazlo, Median, 3 mile, Magoo, Kodiak, Yardbird
FNGs: Purple Rain, Gerkin, trifecta, attaché
COUNT: 11
WARMUP: SSH, IW, WMHs, cherry pickers, down dog

THE THANG: 38 one min tabata style (50 sec, 10 sec rest

1. Burpees
2. Mountain climbers
3. Overhead clap
4. Bear crawl left
5. Bear crawl right
6. Lbc
7. Squat jumps
8. Step back lunges
9. Merkins
10. Hold low plank
11. Bonnie Blair’s
12. Arm circles
13. Squat
14. Carolina dry docks
15. Star jump
16. Superman
17. Lunge walk left
18. Lunge walk right
19. Crawl out merkins
20. Hold low plank
21. Bobby Hurley
22. No surrenders
23. Sumo squats
24. Diamond merkins
25. Al gore
26. In/outs
27. Calf raises
28. Prisoner squats
29. Shoulder taps
30. Hold low plank
31. Penguin taps
32. Flutter kicks
33. Freddie Mercury
34. LBCs
35. Row boats
36. Dips left
37. Dips right
38. Hold plank

MARY: see above
ANNOUNCEMENTS: none
COT:F3 mission is ultimately to invigorate male
Leadership not just create workouts. Be sure you’re doing the other two Fs- fellowship and faith with equal vigor and focus.

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Mary Anne’s Mayhem (Dora Style)

DATE: 2023-02-13
AO: Farm
Q: Infinity
PAX: Chile, Matthew – Running Man
FNGs: None
COUNT: 3
WarmUp: Imperial Walkers, Don Quixotes, Beet Pickers, Willy Mays Hayes, Hill Billy Walkers, 24 Grady Corns (Eagles’ final score), and 27 Squats (Chiefs’ final score, congrats KC on winning the Super Bowl).

The Thang: MaryAnne’s Mayhem (DORA-style)
Split into teams for DORA-like relay. One team member runs 25m, completes 3 burpees, and runs 25m back. The other team member does as many reps of the following exercises as possible until the other team member returns, then they switch roles. – 175 Curls
– 150 Goblet Squats
– 125 Overhead Press
– 100 Kettlebell Swings
– 75 Merkins
– 50 Thrusters
– 25 Bonnie Blairs (right leg+left leg = 1 rep)
– 15 Blockees

Mary: Side Crunches, Box Cutters, Hip Dips, and American Hammers.

CoT:
YHC shared three instances of God’s tender mercies yesterday (Sunday) morning. While things don’t always work out as if they had been pre-arranged, often they do even if we are unaware. Take comfort in knowing that, in the grant scheme of things, there is a Divine influence guiding our lives.

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Step – Beothers

DATE: 2023-02-08
AO: Aerie
Q: Chasqui
PAX: Lonestar, Yellow Jacket
FNGs: None
COUNT: 3
warmup:
1 loop, Michael Phelps, side straddle hops, cherry pickers, arm circles, leg stretches

The Thang:
round 1: x20/25
Mosey across the field and back
squats-burpees-Step ups-fwd lunges
backward lunges -merkins -Nolan ryan

round 2: x20/25
Mosey across the field and back
squats -burpees-step ups-fwd lunges 20 yd
merkins with shoulder taps-Nolan ryan

round 3: PAX mix x20/25

COT: Health and wellness.

Announcement: check out the channel

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LEGacy Day—Support Crew Style

DATE: 2023-02-11
AO: Sandlot
Q: Legacy
PAX: Legacy
FNGs: None
COUNT: 1
WARMUP: Ruck to Roosevelt Island and Back; SSH, IMP, Hill Billy, Cherry Pick, DD, Phelps
THE THANG: 2 minutes hand release Merkins, 3x shoulder taps / montanas; crawl bear and bear crawl with laps around baseball field and other exercises MARY: LBCs.
ANNOUNCEMENTS: volunteers wanted for GTE 35 Support Crew!!!!
COT: PAX across the region are in full training-mode for GTE 35. You can feel the leveling up going on. If you are not a registrant for the overnight please come out for the support crew. SYITG!