Backblasts

DATE: 2023-01-11
AO: Farm
Q: Infinity
PAX: Chile, Faceplant, Sparky, Matthew – Running Man
FNGs: None
COUNT: 5
WarmUp: SSHs, Imperial Walkers, Don Quixotes, Cherry Pickers, Michael Phelps, and Grady Corns.

The Thang:
Kickboxing and Full-Body HIIT in AB, AB format, 10 reps each: 2xKnee, 2xJab-Cross (right side)
Burpees
2xKnee, 2xJab-Cross (left side)
Burpees

Short mosey

2xUpper-Cut, 2xJab-Cross (right side)
Mountain Climbers, IC
2xUpper-Cut, 2xJab-Cross (left side)
Mountain Climbers, IC

Short mosey

L+R Hook, R Upper-Cut, 2xKnee (right side)
Bonnie Blairs
R+L Hook, L Upper-Cut, 2xKnee (left side)
Bonnie Blairs

Short mosey

2xDuck, 2xJab, 2xUpper-Cut (right side)
Star Jumps
2xDuck, 2xJab, 2xUpper-Cut (left side)
Star Jumps

Short mosey

2xJab-Cross-Knee (right side)
Peter Parker Push-Ups
2xJab-Cross-Knee (left side)
Peter Parker Push-Ups

2xJab, 2xUpper-Cut, Knee, Kick (right side)
CDDs
2xJab, 2xUpper-Cut, Knee, Kick (left side)
CDDs

20 Roundhouse Kicks (alt right and left)
10 Squat Kicks, IC

Mary: Sit-ups w/punch at top and Australian Snow Angels.

Observations: This workout challenged balance, flexibility, and coordination, which are not only important for F3 workouts, but also will help us through life. Proper balance, flexibility, and coordination allow us to have the functional fitness necessary to use our strength in daily situations without injury.

CoT:
“He who sweats more in training bleeds less in battle.” – Spartan Warrior Creed

“Everyone must choose one of two pains: The pain of discipline or the pain of regret.” – Jim Rohn

DATE: 2023-01-10
AO: Delphi
Q: Obadiah
PAX: Maj. Payne, Hoolihan, Horshack, Doodles, Nano, Hightower, Dunder, Wham-O, Zeus, Peanuts, Pop Fly, Ashe, YNAB FNGs: I-Beam, Rocket, Bluegrass, Juneau
COUNT: 18
WARMUP: SSH, Imperial walkers, arm circles, overhead clap, WMHs, cherry picker, downdog, mtn climbers, merkins, updog THE THANG:
Lots of moving parts in a wave like motion.

PERPETUAL BURPEE: Numbered off 1-18.
1 does 25 Burpees, 2 takes over after and this continues. Everyone does 25 burpees

MOTION BURPEE Meanwhile everyone else does these rounds with stops at 6 lines on the field about every 12 yards for an increasing number of Burpees. Line 1 = 1 burpee, line 6= 6 burpees

Each round nets 21 burpees (21×6 = 126)
Rd 1. Lunge walk
Rd 2 bear crAwl
Rd 3 broad jump
Rd 4 suicides
Rd 5 Frankensteins
Rd 6 gorilla walk

End of each round is a run back to touch line..

WAVE BURPEE: During the round, the lines also do a single burpee in wave form. Starts at the end and as it comes to you, you do a burpee to continue the wave. Roughly 3 waves per round (3×6= 18)

25 + 126+ 18 = 169 burpees give or take.

MARY: flutterkicks and lbcs
ANNOUNCEMENTS: @Horshack in the house to encourage GROW Ruck participation. Make it happen.
COT: never give up. Tulane Green Wave was considered a significant underdog against the Heisman trophy winner and a storied football program in USC…and yet a tremendous come from behind win. Never give up. The ocean never quits…sometimes it’s a soft wave. Sometimes it’s a tidal wave…but it never ceases to push forward. May that be you.

DATE: 2023-01-10
AO: Atlantis
Q: Hammerhead
PAX: Infinity
FNGs: FNG
COUNT: 3
23 Side Straddle HOP Squares
23 Don QuixOTEs
23 Stair Stepper HOPS (Alternating Front and Back)
23 Baby Arm Circles
23 Square Jumps
23 Trunk Twists
23 Cherry PICKERS
23 Sbowboarders

Down at Delta Pier
Crawl Bear
Bear Crawl

THE THANG: Serpentine Staircase Slogs
1st case
23 Elevator Merkins (4- count)
air squats (rest)
2nd case
23 Gluteous Maximus Mtn Climbers
air chairs (rest)
3rd case
23 Plank Jacks
squat jumps (rest)
4th case
23 Crogs
chair airs (rest)
5th case
23 Baby Mtn Climbers (4- count)
6th case (done)

23 Derkins and 23 Dips

MARY: hello dollies, ins/outs, dirty dogs ‘n Donkey kicks
ANNOUNCEMENTS: Ruck thru the nite and Leadership Saturday 3/25/2023 Sun 3./26/2023
COT: True Freedom-“For to be free is not merely to cast off one’s chains, but to live in a way that respects and enhances the freedom of others.” Nelson Mandela. January 7th took another young one from us, 13 yo due to gun violence. Prayers for Benji Bias, his soul be shined upon by God’s Perpetual Light

DATE: 2023-01-10
AO: Freestate
Q: Dungeon Master (Amon)
PAX: Cannoli, Butter, CashOnly, Deagle, Winston
FNGs: FIFA
COUNT: 7
WARMUP:
SSH x 25 IC
Swingbillies x15 IC
Arm circles and shoulder shrugs – 10
Frankenstein x 15 OYO out and back
Carolina Dry Docks x 15 OMC
2x moseys around the court, Karaoke on long sides
Hairy Rockettes 15 IC
Windmills x 15 IC
Cherry Pickers x 15 IC

THE THANG: Playground of Pain
Break into 4 groups. 3 rounds. Mosey lap after each round. Bear crawl (all stations keep going until movement is finished) Merkins
Australian Pull Ups
Squats

Lunge-walk forward 20x (all stations keep going until movement is finished) Dips
Australian Pull Ups
Squats

Lunge walk backwards 20x (all stations keep going until movement is finished) Reverse crunches
Step ups
Squats

Jacob’s Ladder
Start at bottom. Back and forth up and down hill. 5 burpees at bottom, 4 at top, 3 at bottom, 2 at top, 1 at bottom/finish. No sprinting (too dark)

MARY:
Big boy sit-ups x 15 OMC
American Hammers x 10 IC
X-factors x 15 IC
Baby crunches x20 IC
Leg flapping (10x small, 10x big)
Scissors 10 x IC

COT: reflections on January 8 riots at Brazilian government institutions – symbols of democracy. Don’t take democracy for granted

DATE: 2023-01-09
AO: Patriot
Q: Booking
PAX: Wedding Singer, Wallace, Boiler, My Space, 2 percent, Big Short, bogey, Smokey, Tea Party, Passport, Lazlo, Roadkill, Legacy, citrus FNGs: None
COUNT: 15
WARMUP: SSH, Windmills, Imperial Walkers, Hill Billies, Cherry Pickers, Willy Mays Hayes, Down Dog, Kobra Kai, Burpees
THE THANG: 20 Coupon Curls, 20 squats,20 swings, 20 low rows – rifle carry coupon to opposite end zone- repeat the above plus burpees

Bear crawl to 25- 20 merkins
Lunge walk to 50- 20 copperhead Squats
Bear crawl to 50- 20 WW1
Lunge walk to end zone- 20 burpees

Back peddle to opposite end zone

Repeat coupon exercises from above- more burpees- farmer carry to opposite end zone- repeat coupon exercises from above and more burpees

Lunge walk to 25- 20 plank jacks
Bear crawl to 50- 20 WW1
Lunge walk to 25- 20 copperhead squats
Bear crawls to end zone- 20 burpees

Sprint to opposite end zone- finish with burpees- I believe total count will on burpees was 75 from what I was told!

MARY: flutters, LBC, dirty dog
ANNOUNCEMENTS: Grow ruck- see slack
COT: Q acknowledged his lack of patience at times at work, home and with himself but resolved to improve as part of 2023 resolutions. Patience improves your life and well -being in the long term. Remember you get a chicken by hatching the egg not smashing it… which requires patience!