Backblasts

DATE: 2022-11-21
AO: Patriot
Q: Roadkill
PAX: Anchor Man, Big Short, bogey, Bone, CableGuy, citrus, Ice Tea, Lazlo, Legacy, Lucius, Spokes, Tea Party, Wedding Singer FNGs: @Smokey
COUNT: 15
WARMUP: SSH, IW/HB, Waist benders, plank to downward dog.
THE THANG: Four groups. Rotating each time.
Station 1: Timer: Run a lap
Station 2: Legs at 30X: Forward lunge, jump squats, reverse lunge, curtsy squat, Apollo Ohno, squat knee ups.
Station 3: Abs at 30X: Big boys, flutter kicks, leg lifts, LBC’s, Freddie Mercury’s, leg crunches.
Station 4: Shoulders at 30X: Merkins, bear crawl to 20 and back, Dry Docks, plank to elbows back up, dive bombers, shoulder taps. MARY: Donkey kicks, fire hydrants, Superman
ANNOUNCEMENTS: Bowling, F3 Turkey Trot, Coffeteria this Wednesday, family fun at 7a at Horizon this Friday.
COT: PAX encouraged to adopt an ongoing practice of gratitude noting a Harvard University study: After 10 weeks, those who focused on gratitude were more optimistic, felt better about their lives, exercised more, and had fewer physician visits than those who focused on sources of aggravation.

DATE: 2022-11-19
AO: Sandlot
Q: Legacy
PAX: Legacy
FNGs: Dojo, Prime
COUNT: 3
WARMUP: ssh, Imp Walk, Hill Billy, Phelps, Down Dog, WGS
THE THANG: Run to Pluto Park, 3×3 sets of ten step ups and derkins, run back, back at sand lot, burpee Tabata, then wide receiver balance drill, then 5×5 man makers with jog, then washing machines and spinal waves, finish off with bear muds triangle for 2:30 MARY: LBC,
ANNOUNCEMENTS: the Sandlot will be open next Saturday! We are putting up flyers for the Sandlot. Take some! COT: welcome DR Prime! The Sandlot will go all winter!!!

DATE: 2022-11-19
AO: Olympus
Q: Rollingstone
PAX: Ashe, bogey, citrus, Derecho, Doodles, Hightower, Lazlo, Nano, Peanuts, Pop Fly, Zeus FNGs: Shula, kittles, airshow(DR PAX)
COUNT: 15
WARMUP: ssh, Willy Mays hays, Michael Phelps, hip and hamstring, lunges, karaoke
THE THANG: 3 sets: 1 minute merkins, 1minute no surrender, 1 minute squats, 30 sec burpees. Bear crawl stairs, crawl bear stairs. A poor mans version of ultimate frisbee with a ball made of duc tape. Then digressed into a unidentifiable version of football with same said ball. Regardless of what some may say the game ended in a tie. MARY: plank jacks, toy soldiers, ABCs, WW1 sit ups and merkins
ANNOUNCEMENTS: welcome to DR Pax airshow and FNGs Shula, and kittles. Turkey trot Thursday at Olympus 0800.
COT: 1) have a positive attitude 2)PT every day and live healthy 3)Motivate yourself and others 4) earn respect 5) set goals 6) live with integrity 7) mentoring 8) have fun. Words from a great man.

DATE: 2022-11-18
AO: Horizon-Ao
Q: sticks
PAX: Kodiak, Gherkin, 3 mile, Magoo, Disco, Median, Mr Haand FNGs: attache
COUNT: 9
WARMUP: SSH, Merkins, DD, CK, Butterfly Stretch
THE THANG:
Ricky Bobby – 1 mile with occasional exercises
Ricky Bobby – pass the coupon
Ricky Bobby – Bear Crawl
Ricky Bobby – Hopscotch
MARY: Box Cutters, Penguin Crunches
ANNOUNCEMENTS: Convergence next Friday with Patriot
COT: Remember those who have lost loved ones tragically and suddenly. Prepare to celebrate THANKSGIVING!

DATE: 2022-11-18
AO: Sparta
Q: Zeus
PAX: Doodles, Peanuts, Obadiah, Nano, Pop Fly
FNGs: None
COUNT: 6
WARMUP: SSH,Michael Phelps, Arm circles, Cherry Pickers, Downward Dog, Frankenstein to 10 yard line and back, high knees to 10 and back, butt kickers to 10 and back, hamstring stretches. THE THANG:
1 minute off 30 second recovery
Four rounds. 2x’s each set.
After each completed all PAX line up on goal line to do the Zeus & Peanut’s SIMMER DOWNS – BURN EM UPS- All PAX line up on goal line. Easy fellowship jog (simmer down) to 50 yard line then full out sprint (burn em up) to opposite goal line. 10 count and return back to first goal line in same fashion.

1st set
Burpee coupon bent over rows
Curls
Standing leg raises w/ coupon hold
Merkins
SIMMER DOWNS BURN EM UPS
repeat

2nd set
8 kettle bell swings 8 Big Boyz
In and Outs on coupon
Flutters hold coupon in air
Hold plank
SIMMER DOWN BURN EM UPS
repeat
MARY: Mary included in the Thang.

ANNOUNCEMENTS: 3rd annual Turkey Trot Thanksgiving 0800 at Olympus. Bring the whole family., Old Bay is hosting a Bowling Fun night December 7th look for details on 2ndF Channel.
COT: Thankful for all of my F3 brothers. I’ve had some weight loss achievements in which I am reaping the benefits of being able to keep up more with the PAX at our beatdowns. Thankful to all PAX who see me and offer their help and push me to go to the next level. A shout out to Popfly who has been on me like spandex to complete workouts and not cheat myself. As I said in my COT sometimes the push stings but it’s necessary in order to get to that next level and I want to publicly out thank you Popfly. I also want to shout out Peanut’s that has been taking out time to workout with me one on one for the past three months on Monday mornings 0530 for an hour and sometimes Sundays after church depending on our schedules. And throughout F3 I have gained really good solid brothers. F3 is certainly a positive environment that uplift men and I am very happy to be a part of you guys. #3YEARSSTRONGANDCOINTING👊🏿