Backblasts

DATE: 2022-08-03
AO: Compound
Q: citrus
PAX: Hightower, Speedo, Poe, Peanuts, Zeus
FNGs: None
COUNT: 6
WARMUP: SSH, Hillbillies, IW, WMH, Cherry pickers, windmills, calf raises, burpees (x3), down dog, world’s greatest stretch

THE THANG: Split into two groups. One group is the timer (stair climbs) while the other group plays exercise poker. Flapjack. Whichever group gets through the most cards each round wins. Loser pays 5 burpee penalty. Winner gets 20 flutter kick prize.

❤️ = American hammers
♠️ = merkins
♦️ = toy soldiers
♣️ = tempo squats
Joker = 10 burpees

Round 1: 1 time to top of stairs (111 total)
Round 2: 2 times to top of stairs (222 total)
Round 3: 2 times to top of stairs (222 total)

Monthly challenge: ✅

MARY: Flutter kicks

ANNOUNCEMENTS: 9/11 stair climb; dads camp Sep 23; backpacking trip Oct 14

COT: YHC was inspired by this group doing the stairs as a team, instead of individually (helpfully, the Q did not provide any instructions on this point). “Picking up the 6” is an important part of F3 – we’re not competing against each other, we’re here to support each other.

DATE: 2022-08-02
AO: Atlantis
Q: Bratwurst
PAX: True North
FNGs: Sugar Daddy from NC
COUNT: 3
WARMUP:
Side-straddle hops
Big Boy Crunches
Burpees
THE THANG: Run around the capitol building.
stopped for the following sets:
set 1: Merkins, air squats, wide merkins
set 2: Dips, arrowhead merkins, Calf raises
set 3: forward lunges, side lunges, backward lunges
set 4: derkins, bunny hops up the capitol steps, urkins
MARY: 2 minutes late
ANNOUNCEMENTS:
COT:

DATE: 2022-08-02
AO: Delphi
Q: Obadiah
PAX: Dunder, Hightower, Hoolihan, Nano, Pop Fly, Monk, YNAB, Zeus FNGs: @Peanuts @Shogun @
COUNT: 11
WARMUP: SSH, Moroccan Night clubs, Michael Phelps, DownDog, WMH
THE THANG: 727z. Two groups, evens to laps 720 degrees, 7 burpee buy in each lap.

Odds: 1 full round
20 overhead press
20 curls
20 kettlebell swings
20 squats
20 merkins on the block
20 leg overs

Swap, 3 full rounds. 1 final burpee round of 7.

MARY: skipped
ANNOUNCEMENTS: 9/11 stairclimb, new rucking events.
COT: Boeing sold 1900 727s. Learned lessons and they’ve sold 19000 737s and continuing. can’t build the 737 unless you build the 727 first. Commit to the process. They’ll be set backs, they’ll be roadblocks, but stay the course and be faithful with what you’ve got to get responsibility of something of something greater.

DATE: 2022-08-01
AO: Mor-Ruck-Ing
Q: Rocketman
PAX: Mincemeat, Jayne, Haggis
FNGs: Hagrid
COUNT: 5
4.4 mile ruck through the Vint Hill lake areas, visiting Lake Brittle, Anne, Willow, and Ashby.

DATE: 2022-08-02
AO: General
Q: citrus
PAX: bogey, Jag, Lazlo, Speedo, Fairweather, Flipper, Moneyball, Trolley, Toolbox FNGs: None
COUNT: 10
WARMUP: 35 foot shuffle, SSH, WMH, cherry pickers, windmills, rockettes, down dog, tempo squats, worlds greatest stretch

THE THANG:
PART 1: Lining up on the goal line, the PAX made their way to the sideline, up 5 yards, then back to the other sideline, using various means of locomotion and stopping to do exercises as follows every 5 yard line marker:

Goal line – 1 burpee / bear crawl
5 – hand-release merkins / crawl bear
10 – reverse lunges / jog
15 – dry docks / shuffle right
20 – Lunges / shuffle left
25 – Squats / jog backwards
30 – merkins / jog
35 – Overhead claps / karaoke left
40 – Mountain climbers / karaoke right
45 – Calf raises / Frankenstein walk
50 – LBCs

They then reversed the order and descended the ladder, ending at the far goal line.

Monthly challenge: ✅

PART 2: 154 stairs

MARY: Flutter kicks, WWI, Nolan Ryans, toy soldiers

ANNOUNCEMENTS: Oops.

COT: Listen to your body and modify as necessary. Everyone has spent time on the IR by pushing too hard – challenging yourself is important, but learning when to back off is just as important.