Backblasts

DATE: 2022-11-11
AO: Aerie
Q: Rocketman
PAX: Passport, Lonestar, Tron, Yellow Jacket, Renaissance
FNGs: None
COUNT: 6
WARMUP:

Michael Phelps x14, IC
Side Straddle Hop x 14, IC
Merkins x14, downs
Imperial Walkers x14, IC

THE THANG:

Rocketman:
Two teams, sprinters and Murder Bunnies:

MB team moves 25 yards, sprinter team does the exercise and then runs to catch up. Whichever team gets there first planks it out. Then swap and repeat so each team gets to bunny _and_ exercise!

– BDE burpees x10
– Carolina Dry Docks x25
– Big Boy Situps x25
– Flutter Kicks x25
– Kraken burpees x10 to wrap us up

Renaissance:
cardio intervals around the football field, 30 seconds 90%+, 60 seconds mosey.

Passport:
ab attack including big boi situps, heels to heaven, Freddie Mercurys, with burpees in between.

ANNOUNCEMENTS:

Thanksgiving Ruck Monday!

COT:

It’s been a year since the launch of The Aerie. It’s been two years YHC started working out with F3. It’s been a lot of time in the gloom, a lot of situps, pushups, and passes back and forth across this field. As a reminder to myself…

> The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership

And let’s remember these words from 1 Peter 4:

> 7 The end of all things is at hand; therefore be self-controlled and sober-minded for the sake of your prayers. 8 Above all, keep loving one another earnestly, since love covers a multitude of sins. 9 Show hospitality to one another without grumbling. 10 As each has received a gift, use it to serve one another, as good stewards of God’s varied grace:

That’s what I’m seeing happen here and I’m honored to be a part of it, to be a part of your life. Here’s to the next year!

DATE: 2022-11-11
AO: Horizon-Ao
Q: Disco
PAX: Gherkin, Kodiak, Magoo, Booking, sticks
FNGs: None
COUNT: 6
Laughing at Twitter so I’m a day late posting this:

WARMUP: M Phelps, LBACs, SSH, WMH, CP, D Dog/Cobra
Fellowship Lap
THE THANG:
Elevens:
Merkins/Burpees – 12 yd bear crawl each interval

Gravediggers/Coupon Squats – 12 yd Coupon lunge each interval

Fellowship Lap

MARY: J Los, Flutters, LBCs, cross-toe touches, shoulder taps, WWIs ANNOUNCEMENTS: Rained out
COT: Thank a veteran. Remember a veteran.

DATE: 2022-11-07
AO: Horizon-Ao
Q: Poe
PAX: SPINAL TAP, Kodiak, Popup, Magoo, Purple Rain, 2 percent, 3 mile, Mr Haand, Yardbird, Spokes FNGs: Attache
COUNT: 12
WARMUP: SSH, LBAC, cherry pickers, willy mays hayes, down dog, cobra kai
THE THANG: 2 rounds of catch me if you can – starting at end line, 1 partner start running backward to other end line while 2nd partner does 3 merkins and sprints to catch the first

mosey to low wall

2 rounds of 10 body weight squats, 10 box jumps, 10 single count bonnie blairs, 10 single leg toe touches (each side), 10 marge-to-homers (glute bridges)

mosey to Disco hill

2 1/2 rounds of apollo ohno’s up the hill, followed be B-O-M-B-S at top (5 burpees, 10 OH claps, 15 merkins, 20 body weigh squats, 25 sit-ups)

mosey back to field

body weight squats to Moby Flower

MARY: Nolan Ryans, LBC’s, something else

ANNOUNCEMENTS: grunt is coming, burpees for vets

COT: YHC on the IL next 4-6 weeks with routine medical thing, will miss the pax and workouts more than I’m worried about the procedure

DATE: 2022-11-09
AO: Compound
Q: Poe
PAX: citrus, 2 percent, Nano, Doodles, Peanuts, Popeyes, Roddick, NAFTA FNGs: FNG that left before naming, hope he comes back
COUNT: 10
WARMUP: mostly occurred before YHC arrived with 66 closed – but included a mosey and some cherry pickers
THE THANG: 3 sets of Tabata, each set 8 rounds of 20 seconds of work and 10 seconds of rest – set 1 merkins, set 2 body weight squats, set 3 mountain climbers

About 20 minutes of F3 Ultimate – 1 burpee every time frisbee hit the deck – LBC’s with every score – 4 scores total

MARY: so many LBC’s during Ultimate that not necessary
ANNOUNCEMENTS: the grunt is coming, burpees for Vets
COT: YHC is about to be on the IL for 6 weeks with routine medical procedure – much more worried about missing the pax and the workouts than the procedure

DATE: 2022-11-11
AO: Sparta
Q: Pop Fly
PAX: Nano, Gadget, Zeus, Doodles, Rambler, Peanuts
FNGs: None
COUNT: 7
WARMUP: SSHs, Lunges, Squats, Mikey Phelps, Rockettes
THE THANG:
– Gadget was off Burpeeing for a good cause
– The ret performed the Spartan 2500
Ladder of exercises / Partner runs to the 50yd line and back each time 1 round: Cross Over Merkins (w/ Coupon)
2 rounds: Squats (w/ Coupon)
3 rounds: Kettlebell Swings (w/ Coupon)
4 rounds: Sit Ups (w/ Coupon)
5 rounds: Bicep Curls (w/ Coupon)
4 rounds: American Hammers (w/ Coupon)
3 rounds: Overhead Press (w/ Coupon)
2 rounds: Lunges (w/ Coupon)
1 round: Incline Merkins (w/ Coupon)

MARY: No need

ANNOUNCEMENTS: Grunt, 2F next Wednesday, Turkey Trot

COT: For another perspective, not all Veterans appreciate when people thank them for their service. Oftentimes all they hear and see is someone who decided Service was for ‘someone else’ and not them. It also puts them on the spot and makes them say ‘thank you’, or ‘no problem’, when they weren’t looking to be in that position in the first place. I offer this for a different perspective