Backblasts

DATE: 2022-12-31
AO: Mor-Ruck-Ing
Q: Legacy
PAX: citrus, Sloth, Maguire, Traveler, Beaux, Mackerel
FNGs: None
COUNT: 7
WARMUP: none
THE THANG: 4.5 miles out and back
MARY: none
ANNOUNCEMENTS: GTE
COT: Ask questions!

DATE: 2022-12-31
AO: Olympus
Q: Rollingstone
PAX: Ashe, CableGuy, Hightower, Juneau, Peanuts, Pop Fly, Rambler, Toolbox, YNAB, Zeus FNGs: None
COUNT: 11
WARMUP: ssh, Willy Mays hays, arm circles, downward dog, mosey around track THE THANG: 10 to 1 countdown. Burpees, squats, calf raises, merkins, arm press.
Assorted sprints, 2 basketball dribble, knock out, 3×3 basket ball, 2 ball pass, human push up thing never to be done again, merkin with basketball.

MARY: NA
ANNOUNCEMENTS: coat drive, grow ruck (see Hightower)
COT: start the new year right bring men to F3, and try something new in your LIFE, I’ll say no more lest I am perceived to say something different than LIFE, some of you have dirty minds, toolbox, pop, Ashe…

DATE: 2022-12-30
AO: Aerie
Q: Lonestar
PAX: Stewie, Yellow Jacket
FNGs: None
COUNT: 3
WARMUP: side saddle hops, Michael Phelps, jog around field
THE THANG: Crawl into New Year
Start at goal line. Bear Crawl 20 yds then 5 Merkins, then set of abs (rotate flutter kicks, American hammer, Big Boy sit ups, dead coack roach & Freddie mercury’s – 20 reps) then legs (rotate squats, jump squats, lunges, step ups on bleachers, squat hold for 30 sec – 20 reps). Switch to crab walk for next 20 hrs, merkins, abs, legs. Continue down to goal line. Jog back and start again. 200 yds total MARY:
ANNOUNCEMENTS: old rag on Saturday!
COT: Hope is a good thing but hope is NOT a strategy!!!

DATE: 2022-12-30
AO: Patriot
Q: Ice Tea
PAX: Roadkill, bogey, Maguire, Sunshine, Big Short, Spokes, Boiler, Maj. Payne, Wedding Singer, Bone, 2 percent, Elvis, Passport, Legacy, Smokey, citrus FNGs: Messy, Mackerel
COUNT: 19
WARMUP: SSH, Merkins, Michael Phelps, IBACs, Don Quixotes, W.M. Hayes, Cherry Pickers, Downward Dog

THE THANG:
-Fellowship Lap
-Coupon lunge walk to 30 yd line and back, Jump squats x 25, goblet squats x 25, thrusters x 25 -Mosey to parking lot + alternating toe taps x 25
-Mosey to front of school, step-ups x 25, Bulgarian squats x 15 each leg, repeato -Group 2 box jumps up stairs and laps while Group 1 does wall sits, swap it up
-Mosey to basketball court, Group 2 shuttle run while Group 1 holds Al Gore, swap it up, repeato -Mosey to field, Bonnie Blairs and Goblet squats

MARY: WWIs, Robin Venturas, Flutter kicks

ANNOUNCEMENTS: still collecting coats, Grow Ruck in March

COT: Integrity is honesty in action. In 2023, you’ll be confronted with an ethical/moral quandary. Make the right decision, even if you risk going against the herd or your tendencies towards self-preservation. You’ll always be respected as a man of integrity and honesty, regardless.

DATE: 2022-12-30
AO: Farm
Q: Infinity
PAX: Matthew – Running Man
FNGs: None
COUNT: 2
WarmUp Michael Phelps, Beet Pickers, Don Quixotes, and Hillbilly Walkers.

The Thang:
3 rounds of:
120m Sprint
10 Burpees
30m Bear Crawl
20 Merkins
30m Lunge Walk
30 Air Squats
30m Standing Long Jumps
40 Reverse Merkins
30m Crab Walks

Mary: Flutter Kicks, Sweat Angels, Side Crunches, and American Hammers.

Announcement: Monday, 1/2/23, will be a holiday for most folks, so we will meet at 0700 once again. We plan to also hold a workout tomorrow, 1/31/22, at 0700 with Running Man as Q.

CoT: “Your level of success will rarely exceed your level of personal development, because success is something you attract by the person you become.” – Hal Elrod, The Miracle Morning