Backblasts

DATE: 2022-10-29
AO: Farm
Q: Infinity
PAX: Gekko (Keith Capp), Sparky
FNGs: None
COUNT: 3
WARMUP: SSHs, Imperial Walkers, Grady Corns, WMHs, Beet Pickers, Michael Phelps, and Mosey. THE THANG: F3 Beatdown Deck
Went through part of the F3 Workout Deck, drawing the following exercises: – Monkey Humpers x2
– Hand Release Merkins
– Backward Run
– Burpees
– Monkey Humpers
– Rosalitas
– Squats
– Derkins
– High Knees
– Lunge Walk
– Side Crunches
– High and Slow Flutter Kicks
– Luge
– Merkins
MARY: Australian Snow Angels, Freddie Mercuries, and Bird Dogs.
ANNOUNCEMENTS: The Grunt CSAUP convergence will be Saturday, Nov 12th, at 0700 in front of the Lincoln Memorial. YHC will be leading the workout at one of the memorials. COT: Scars of Honor
Brothers, sisters, veterans dear
To the wounded and to death came near
When we see you in the public square
Please forgive us if we act like you’re not there
We’re just awed by what you’ve had to bear
And find it easier to look into the air
We enjoy the peace you’ve dearly bought
And exercise our freedom with little thought
It’s not sight of wounds that puts us ill at ease
But confronted by the cost, our hearts do seize
Eyes look away but hearts and souls mark your passing
We silently give thanks, though you’re not asking

DATE: 2022-10-28
AO: Horizon-Ao
Q: Disco
PAX: Gherkin, Kodiak, Mr Haand, Magoo, 3 mile, Median, Old Bay, sticks FNGs: Attaché
COUNT: 10
WARMUP: SSH, Moroccan NC, M Phelps, CP/WMH, Wlds Gtst Strtch, DDog/Cobra THE THANG: Dora the spooky way
50 Grave Diggers/Zombie crawl
100 Merkins/Carioca & Yves Poll
120 Overhead Press/Run Half
120 Block Curls/Frankenstein Walk
150 Squats/Run?
60 Kb swings/Run
MARY: Zombie Crunches, Ghostbusters (Instr. V.)
ANNOUNCEMENTS:
COT: We’re not all in the same boat: we’re all facing the same storm, in different boats of our own – some leaky, some fast, etc. Like traditional fishermen, we help one another with fixing nets, weather predictions, and tips to handle the storm. And we do so because we know others will reciprocate when we need it. F3 is like that.

DATE: 2022-10-28
AO: Sparta
Q: Hightower
PAX: Gadget, Pop Fly, Rambler, Doodles, Peanuts
FNGs: None
COUNT: 6
WARMUP:
Combination of SSH & walk lunges to shake Gloomy Chill off. Then round of stretching, before fellowship laps around WSHS.

THE THANG:
Prep for Cornhole tourney on Sunday and Veterans Day fundraiser, burpees for veterans.
CORNHOLE! Split into 2 teams, players go head to head. Bag on board gives other team 5 burpees each, bags missed board your team does 2 burpees each, bag in hole five other team 10 burpees. Remaining PAX do group exercises while they wait.
Lots and lots of burpees done by both teams!! Played for 2 rounds.

MARY:
Ring of Fire round of Mary.

ANNOUNCEMENTS:
Street cleaning Sat, 7am Sparta
Cornhole tourney Sun at 11
Veterans Day fundraiser Fri, Nov 11
The Grunt Sat, Nov 12

COT:
1 F is for fitness which we all did this morning.
2 F is for fellowship which we also did playing Cornhole
3 F is for faith. Today we all proved we could do a lot, a whole lot of burpees. Now we need to get signed up for Veterans Day fundraiser! If each of us raise $100, that would be $600 raised just this morning for Veterans! Giving back to the veterans that have served our country!!

DATE: 2022-10-28
AO: Patriot
Q: Big Short
PAX: bogey, Bone, citrus, Einar Olsen, Flipper, Ice Tea, Lazlo, Lucius, Maguire, Maj. Payne, My Space, Old Bay, Patchouli, Shake ‘N’ Bake, Undertow, Wallace FNGs: Planer from Hampton Roads joined for the morning.
COUNT: 18
WARMUP: the normal routine of side straddle hops, etc., etc., etc. and a fellowship half lap.

THE THANG: PAX divided into three groups. Each group did four rounds of exercises, with a lap around the track after each round.

Round 1: 50 mercans, 40 dips, 30 flutter kicks

Round 2: carry 2 PAX to the opposite sideline and back, 50 shoulder taps, carry 2 other PAX to the opposite sideline and back.

Round 3: 50 dips, duck walk to the opposite sideline and bear crawl back, 25 burpees.

Round 4: 50 squats, 40 mercans, 30 mountain climbers

MARY: various ab and back exercises

ANNOUNCEMENTS: Old Rag hike tomorrow, Cornhole tournament on Sunday, The Grunt in a few weeks and Old Bay’s birthday ski trip in March or thereabouts.

COT: shout out to Roadkill, Elvis, Spokes and Brown Bag for their upcoming crazy endurance race events. They are training hard and we wish them well.

DATE: 2022-10-26
AO: Aerie
Q: Chasqui
PAX: Rocketman, Passport, Stewie, Tron
FNGs: None
COUNT: 5
Warm up:
Arm circles
Michael Phelps
Wind Mills
Cherry Pickers
High knees
Butt kickers

The Thang:
Repeat set X2:
Merkins with shoulder taps use bench
Big boy sit ups w/coupon
Curls
Over head triceps w/kick stand w/coupon
Squat w/coupon
Merkins – regular
High Plank-shoulder-knee taps+merkin
Suit Case Carry 50 yd (switch hands at 25yd)
Rifle Carry 50 yd

Stretch PAX Mix

COT: Coffee time. Recovery goals!

Announcements: 2nd Brewrun TBD, Grunt 11/12, Aerie 1 year anniversary