Backblasts

DATE: 2022-08-18
AO: Freestate
Q: Cannoli
PAX: CashOnly, Horshack, Winston, Deagle
FNGs: None
COUNT: 5
WARMUP:
• SSH x 25 IC
• Imperial Walkers x 15 IC
• Frankensteins x 15 each way OYO
• Plank Jacks x 15 IC
• Mountain Climbers x 15 IC
• Laps with Karaoke in between
• Windmills x 15 IC
• Cherry Pickers x 15 IC

THE THANG:
• Count off 1-4
• # 1 runs up hill and down 3 times
• Meanwhile, #s 2-4 do the following exercises in rotation:
#2: Decline Merkins; #3: People’s Chair; #4: Curls (with coupon) Rinse & Repeat (two full rounds)
• Repeat for two more rounds with the following exercises:
#2: Incline Merkins; #3: Squats; #4: Upside down rowers (with coupon) Rinse & Repeat once (two full rounds)

MARY:
• Freddy Mercurys x 15 IC
• American Hammer x 15 IC
• Pickle pokers x 10 IC
• Plank-o-Rama x 10 IC (front, right, front, left, front)
• Flutters x 20 IC
o 10 low
o 10 high
• Scissors x 10 IC

ANNOUNCEMENTS:
Thirsty Third Thursday evening drinks moved to next week.

DATE: 2022-08-18
AO: Olympus
Q: Rambler
PAX: Rollingstone, Peanuts, Pop Fly, Hightower, Nano
FNGs: None
COUNT: 6
WARMUP: SSH, WMH. CP, MP
THE THANG: stair run. then with 3 teams of 2. one team is the timer moving coupon through MB 5 yards, running to the end of the field and then moving coupon again through reverse MB. 2 other teams doing q directed exercise with coupons. full run through broken up with 5 burpees and 5 squat jumps. MARY: mixed into the thang
ANNOUNCEMENTS: 9/11, dads camp
COT: prepare for changes, use this fellowship to push through

DATE: 2022-08-12
AO: Sparta
Q: Jag
PAX: K-Pop, Bluegrass, Peanuts, Zeus
FNGs: Pele
COUNT: 6
WARMUP: SSH, Overhead Clap, Michael Phelps, SSH, Imperial Walkers, SSH, Willie Mays Hays, Cherry Pickers, Down Dog, Cobra Kai, Merkins, Prisoner Squats, Fellowship Lap

THE THANG: Stations of 1-minute AMRAP: Battle Ropes, Woodchoppers with 25# hose; Active Plank with 10# medicine ball; Squat Thrusters with 30# slam ball; Ball Slams with 20# slam ball; Dead Lifts with 35# kettlebell; and . . . .

Farmer’s Carry with the 40-something# Devil’s Tooth.

Fellowship Lap, and then various ab exercises.

Repeat, substituting chest for abs on second rotation.

A final 2-minute AMRAP of one station of the PAX’s choosing.

MARY: Flutterkicks; LBCs.

ANNOUNCEMENTS: 9/11 Stair Climb; The Highlands begins a Monday evening workout starting 9/12.

COT: (short version) Don’t get too wrapped around the axle with what life throws at you. Sometimes, you just have to say “F- it”.

DATE: 2022-08-17
AO: Patriot
Q: My Space
PAX: Big Short, CableGuy, Elvis, Flipper, Jag, Jerry Maguire, Legacy, Lazlo, My Space, Wedding Singer FNGs: None
COUNT: 10
WARMUP: SSH, arm circles, cherry pickers, WMH, DD, greatest stretch in the world, fellowship lap, walking burpees from goal line to 25, bear crawl back. THE THANG:
10 to 1 (1 to 10)
Start on sideline do 10 of one exercise, run to the other sideline and do 1 of another. Then come back and do 9 and 2, 8 and 3, etc until 10 of the second exercise is reached.

Round 1: sit-ups and blockies
Run 400M
Round 2: air squats and curls
Run 400M
Round 3: Mercans and overhead press
(Ran out of time but hoped to do 400M Run and 25 yard walking burpees to close)

MARY: Freddy Mercurys, shoulder taps, & toy soldiers
ANNOUNCEMENTS: 9/11 stair climb, new AO on Monday nights (@jag has more info)
COT: Goals — it is important to set goals. We do it for work on quarterly, semi-annually, and annually. Encourage everyone to set goals for their health and fitness as well. It helps keep you accountable to yourself. Try and share your goals with the pax to also hold you accountable. This allows you to see your improvements and where you need to re-evaluate.

DATE: 2022-08-17
AO: Compound
Q: Hightower
PAX: Yardbird, Popeyes, Peanuts, Simba, Zeus, Roddick
FNGs: None
COUNT: 7
WARMUP:
Fellowship jog into Mosaic, followed by SSH, and stretches

THE THANG:
1, 7- story climb: first group runs up, followed by 5 burpees at top. Second group does 5 burpees on bottom then runs up
2, 7-story climb: first group runs up, followed by wall sit for 20 seconds burpees at top. Second group does 20 second wall sit on bottom then runs up
3, 7-story climb: first group runs up, followed by wall sit for 20 merkins at top. Second group does 20 merkins on bottom then runs up
4, 7-story climb: first group runs up, followed by wall sit for 30 second plank at top. Second group does 30 second plank on bottom then runs up Mosey to Target deck: sprint up ramp, wall sit for recovery Mosey back to first garage. Sprint to top level, then come back down

MARY:
2 rounds of Mary done

ANNOUNCEMENTS:
9/11 stair climb coming quick!
Dad’s Camp 9/24 wknd

COT:
Last week while on vacation in OBX, posted with DR PAX from Denver, Philly, Princeton & Greensboro. Use National Slack when traveling.
Ted Lasso quote: To the family we’re born with, and to the family we make along the way, and most importantly To F3! Thank you to my F3 brothers!!