Backblasts

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Burpee-Merkin-Jax-Hops

DATE: 2022-10-06
AO: Freestate
Q: Deagle
PAX: Horshack, Wildcat, Dungeon Master (Amon), Butter
FNGs: Wilson, Lefty
COUNT: 7
WARMUP:
• SSH x 25 IC
• Monkey Humpers X15 IC
• Carolina Dry Dock x10 IC
• Swingbillies x 15 IC
• Shoulder Taps x 15 IC
• 2 laps around the tennis court, karaoke on the sides
• El Capitan x 15 each direction
• Cherry Pickers x 15 IC
• Windmills x 15 IC

THE THANG:
Burpee-Merkin-Jax-Hops (1:2:4:6 Burpee/Merkin/Plank Jacks/SSH) up to 5:10:20:30 on Q count, one lap in between

Second round of 10 minutes EMOM
• Curls X15 each side
• Coupon Squats x10
• Skyscraper x5

MARY:
• Reverse Crunches x 20 IC
• X-Factor x15 IC
• Freddie Mercury x 15 IC
• Little Mermaid x10 each side IC
• LBCs x20 IC
• Leg Lift Rosalita x 10 IC + 10 flutters

ANNOUNCEMENTS:
COT:

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Trick-or-Treat Horror Film Trivia

DATE: 2022-10-31
AO: Farm
Q: Infinity
PAX: Chile
FNGs: None
COUNT: 2
WarmUp: Jumping Jack-o-Lanterns, Scarecrow Circles, Pumpkin Pickers, Zombie Fighters, Friday the 13th Merkins, Frankensteins, and Grady Corns.

The Thang: Trick or Treat
Mosey to each of the four corners of the field, stopping at each corner for a trick or a treat. The Q quizzes the PAX on horror film trivia (see https://bigquizthing.com/trivia-questions-ans/horror-movie-trivia-questions-with-answers/). If they answer the trivia question correctly, they get a “treat” exercise, but they get a “trick” exercise if they answer incorrectly. “Treat” Exercises:
– Elbow Plank
– Freddie Mercuries
– Bird Dogs
– Merkins
– LBCs
– Copperhead Squats
– Flutter Kicks

“Trick” Exercises:
– Thriller Burpees
– Bonnie Blairs
– Monkey Humpers
– Peter Parkers
– Jump Squats
– Bear Crawl
– Crab Walk
– Sprint

Mary: American Hammers.

Announcements: Next F3 regional convergence workout will be the Grunt on Saturday, November 12th, 0700 in front of Lincoln Memorial.

CoT: I was talking with a prospective PAX yesterday, trying to explain why we meet early in the morning for our workouts. The following quote came to mind: “If you make your bed every morning, you will have accomplished the first task of the day. It will give you a small sense of pride and it will encourage you to do another task and another and another. By the end of the day, that one task completed will have turned into many tasks completed” (Admiral McRaven, Make Your Bed). Posting at an F3 workout is like making your bed in this context, but so much better. Your workout in, sporting some sore muscles, you can go throughout the day feeling like a beast, taking on more challenges, and exerting more leadership in your work, family, and community. And you will reap the rewards of your diligent effort not only that day, but throughout your life.

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Compound Triangle and more

DATE: 2022-10-26
AO: Compound
Q: Maj. Payne
PAX: Hightower, NAFTA, Doodles, Jenner, Peanuts, citrus, Poe, Obadiah FNGs: None
COUNT: 9
WARMUP:

15 x SSH, 10 x WMH, 10 x Cherry pickers, 10 x IW. 5 x Foundation Cadence Burpees

THE THANG: Mosey to midfield where a glow stick triangle was waiting — the Compound Triangle!! Bear crawl to cone 1, 1 x Merkin. Then lungewalk to cone 2, 1 x burpee. Mosey to cone 3, 1 x jump squat. Repeato, adding one rep each round up to 10 reps per exercise — although we made it to 6.

Next, mosey to just past centerfield where a pair of concrete blocks awaited the PAX. One PAX calls an exercise, then moves with the two blocks down and back (50-ish yds).

Pax moved through exercises, leading the count and crushing the workout. Last round was burpees. Because they’re awesome.

MARY: Mary. 25 x Flutter Kicks, 25 x Hello Dollies, 50 x LBCs, 15 x American Twists and 15 x Freddie Mercury’s.

ANNOUNCEMENTS: Corn Hole tourney this weekend. The Grunt coming on Vets Day weekend.

COT: For the ears of the Compound PAX only. 👊

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20 yard crawls

DATE: 2022-10-28
AO: F3Capital-News
Q: Lonestar
PAX: Rocketman, Stewie, Tron, Chasqui, Yellow Jacket, Passport FNGs: None
COUNT: 7
WARMUP: jog field, SSH, Michael Phelps, arm circles, butt kickers, high knees
THE THANG: 20 yd bear crawl or crab walk (alternate). 1st to cross line = 5 merkins, 2nd = 4 merkins, everyone else 3 merkins. As group, squats (alternate between reg squats, lunge squats, jump squats) & abs (alt between V up, flutter, Freddie mercury’s, big boys, American hammer). Repeat down field. At goal line, jog back, water, repeat! MARY:
ANNOUNCEMENTS:
COT: