Backblasts

DATE: 2022-07-20
AO: Patriot
Q: Wedding Singer
PAX: Anchor Man, Big Short, bogey, Bone, CableGuy, Ice Tea, Flipper, Roadkill, Shake ‘N’ Bake FNGs: None
COUNT: 10
WARMUP: SSH, Imperial Walkers, Hillbillies, Michael Phelps, Cherry Pickers, WMH, Downward Dog, Worlds Greatest Stretch

THE THANG: Broke into groups and rotated twice through these top vacation destinations:

Mt. Rainer
– 20 IC Mountain Climbers
– 20 Lunges
– 20 Peter Parker Merkins
– Repeat, depending on time
– Bear Crawl to the beach

The Beach
– 20 Merkins
– 20 IC Shoulder Taps
– 20 Squats
– Repeat
– Yves Pol to Europe

Europe
– 20 Overhead coupon press
– 20 Curtsey Lunge
– 20 Coupon Curls
– Run to Track

Timer
– One lap around track

Ring of Fire – plank, each person did 5 merkins

MARY: LBCs, Supermans, Birddogs, Nolan Ryan’s, Side Plank Leg Lifts, Freddy Mercuries, Big Bois, Bridge with Leg Lifts, Flutter Kicks

ANNOUNCEMENTS: Cornhole, Ruck, 9-11 Stairclimb

COT: Even if it’s not the vacation you had planned, make the effort to connect with family, disconnect from work, try something new or restorative, and enjoy the simple pleasures of summer.

DATE: 2022-07-20
AO: Compound
Q: Popeyes
PAX: Hightower, Kingpin, Simba, Peanuts, Speedo (Brad Luring), Rambler, Poe FNGs: None
COUNT: 8
WARMUP: Mosey with butt kickers, arm circles – both directions, high knees, karaokes and step ups to get our leg juices flowing THE THANG: Up and down the Target stairs 3x
SSH to wait for the 6.
Mike Tyson merkins at the top
Too many finger sweeps running laps on the various floors
Random inclusion of calf raises and flutter kicks.

MARY: 50 flutter kicks, 50 LBC’s
ANNOUNCEMENTS: Dad’s camp, 9/11 stair climb
COT: Don’t bring an axe (emotional response) when a scalpel is needed. And don’t use a blow torch to clear out cobwebs.

DATE: 2022-07-20
AO: Farm
Q: Faceplant
PAX: Chile
FNGs: Diode
COUNT: 3
WARMUP: Side Straddle Hops, Mountain climbers, Arm circles, Michael Phelps Squats, Willy Mays Haze, Mozy around field
THE THANG:
The thang: (plank to pick up 6)
• Bear crawl to 50 yard + rest
• Crawl bear back to end zone + rest
• Lunge to 50 yard + 5 burpees
• Reverse lunge back + rest
• Duck walk to 50 yard + 5 burpees
• Reverse duck walk back + rest
• Inchworm 25 yards and 25 yards in reverse

MARY: inchworms
ANNOUNCEMENTS:
COT: There’s no one right way to do life. Do what works for you.

DATE: 2022-07-18
AO: Horizon-Ao
Q: Brown Bag
PAX: Maj. Payne, Disco, sticks, Mr Haand, 3 mile, Lazlo, Median, Kodiak FNGs: ArmBar, Attache
COUNT: 11
WARMUP: SSH, DQ, WMH, CP, LBAC, DownDog, Cobra Kai, 25 Merkins
THE THANG: 6 sprints from midfield to endline and back EMOM followed by the following series (performed twice) every 2:15: (1) Merkinx15, AirSquatx15, Alpox15, Run to Midfield and Jog Back
(2) Derkinsx15, Goblet Squatx15, Bent Over Rowx15, Karaoke to Midfield and Jog Back
(3) Diamond Merkinx15, Bonnie Blair (single count x15), Kettle Bell Swing x15, Skip to Midfield and Jog Back
(4) Incline Merkinx15, Mountain Climber (single countx15), Curlx15, Yves Poll to Midfield and Jog Back
(5) Werkinsx15, Calf Raisex25, Around the World (x8 each direction), Side Shuffle to Midfield and Jog Back
MARY: Flutter Kick, Penguin Crunch, American Hammer, Superman, 25 Merkins for a total of 200 for the workout ANNOUNCEMENTS: Labor Day Party at Major’s House!
COT: Reminder based on recent personal experience for us to all check in with our kids and seeing what they’re doing on the internet

DATE: 2022-07-19
AO: Freestate
Q: Horshack
PAX: Butter, Deagle, Wildcat
FNGs: Cannoli
COUNT: 5
WARMUP:
* SSH x 25 IC
* Imperial Walkers x 15 IC
* PlankJacks x 15 IC
* El Capitan x 15 OYO
* 2 laps around the parking lot (High Knees and Karaoke on the sides) * Cherry Pickers x 15 IC
* Michael Phelps x 15 IC
* Carolina Dry Docks x 10 IC
* Windmills x 15 IC

THE THANG:
Grab a Coupon and Rifle Carry to Playground of Pain
Playground of Pain x 2 Rounds: 45 sec on / 15 sec off
* Step Ups
* Plank
* Bonnie Blairs
* Dips
* Squats

* Carry Coupon to Tennis Court for a 4 stop coupon-icide
* Carry Coupon to the bottom of the WidowMaker – then Murder Bunny Up * Carry Coupon Back to Deagle’s truck for transport to Wood Acres Park

MARY:
* Leg Lift Rosalitas x 15 IC
* Reverse Crunches x 15 IC
* Freddie Mercuries x 15 IC
* Box Cutters IC (10 outside-In, 10, Inside-out)
* Plank-o-rama IC
* Rodeo Flutters IC (10 Outlaws CW, 10 Flutters, 10 Outlaws CCW, 10 flutters)

RECOVER RECOVER

ANNOUNCEMENTS:
* Thirsty F3rd Thursday on July 21
* Sign up to Q during vacation schedules

COT: Inspired by @Shake ‘N’ Bake’s July 1st COT “The Obstacle is the Way”, YHC amplified it for the PAX using his original text . . .

“15-years ago today, my wife and I were reading bedtime story to our 3-yo when I announced that I didn’t feel well and was heading downstairs to lay down on the couch. About 10-minutes later, she came down and found me DOC (dead on the couch). She dialed 911 and started CPR. I should also mention, she was 5-months pregnant at the time with our son.

Paramedics arrived, used the paddles and an ephedrine shot to get my heart beating before they loaded me into the ambulance. Turns out I had a cardiac arrest AND a heart attack. I went through each of the events/procedures on today’s cones, including a quintuple bypass and the implantation of a defibrillator/pacemaker.

This event changed me but not in the way you see in the movies. I didn’t go out and start bungee jumping and living my life to the fullest each day. In fact, I eventually did the opposite. I slowed down, began to appreciate what I have, and started to take care of myself, for the most part. I had another cardiac event 5-years after the initial one and this is when I got serious about being healthy.

Around that time, I also picked up a book called “the obstacle is the way” and the main message finally changed my mind set with how I was approaching my life and health. Instead of dwelling on how unhealthy and unlucky I was and how limited my life could be as a result, I needed to adapt my thinking completely. My health situation was stressing me out, especially with two little kids in the mix. So, the shift happened when I faced my situation head-on. What stood in the way (heart disease), became the way to a healthier life.

Which leads me here today. Prior to coming to F3, I was staying healthy, but it was a solo adventure. My body was relatively healthy, but my head was stuck in the mud. F3 and you all have brought joy to my health journey. For that I thank all of you. The obstacle IS the way!”