Backblasts

DATE: 2022-06-25
AO: Sandlot
Q: Old Bay
PAX: Jag, CableGuy, Moneyball, Patchouli, Old Bay
FNGs: None
COUNT: 5
WARM UP: –

Little Bitty Arm Circles
Michael Phelps
Finkle Swings- leg swings
Side Straddle Hop

The Thang:

Suicide Run – basketball court

HORSE

Dora Timer – 3 three-point, 3 foul line, 3 layups – 3 made shots to rotate or end with three burpees All others rotate through the letters of HORSE –

Hip Slapper
Hands on the ground, feet on the wall, head and justifier facing the wall. Raise one hand and slap same side hip while balancing on other hand. Mod – Wall Merkin or just stay up, or hip slapper merkins

Outlaws
Sitting in the position for flutter kicks, keep your feet together and make a big “O” with them. 10 reps to the right and 10 reps to the left – mod – flutter

Reverse Crunches
Same position as LBC. Head and back stay on the ground. Bring knees to chest to work lower abs.

Squats
jumps up and raising arms as if taking a jump shot. (Bobby Hurley)

Elbow Plank
4 count or just hold plank

Wilt Chamberlains
Length of basketball court and do 25 count of the excercise, run again and do 25, repeat until you get to 100.

100 LBCs
100 Merkins
100 Lunges
100 Flutter Kicks
100 Calf Raises

Named for Wilts NBA record 100 pt game.

Jagercise

Typewriter Merkins
Freddy Mercury
and some other great exercise

Q-Juice
Fellowship lap
Alternating between in cadence 10 count shoulder tap merkins and mountain climbers with no break until you wish you were dead.

MARY

Circle of Mary followed by some cool down stretch out Broga by Patchouli

COT

– The Sandlot is the newest AO in the region, it is like a new seedling that needs care to grow. There are a lot of excellent F3 gardens in the area, and PAX from those successful gardens are here to support the Sandlot’s growth. but the bulk of the lift is on those for whom the Sandlot is their intro to F3 and their home AO – they need to put in the work, keep showing up, recruiting and being consistent to ensure the successful flourishing of this new garden!

Hat tip to MoneyBall for showing up and keeping it alive!

DATE: 2022-06-23
AO: Farm
Q: Matthew – Running Man
PAX: Floppy Disk, Chile, Red Hot, Sparky
FNGs: None
COUNT: 5
WARMUP
Don Quixote
Beet pickers
Side straddle hops
Arm circles
Mosey around the fields

The THANG
Stations:
Shoulder taps
Jump rope
Wall sit
Dips
Mountain climbers
LBCs
Lunges

MARY
Glute bridges

COT
Abraham Lincoln said
I don’t like that man. I must get to know him better.
If there’s an exercise you don’t like, learn to do it better. If there’s a task at work you don’t like, accept it.
By doing hard things, we become better people.

DATE: 2022-06-22
AO: Aerie
Q: Chasqui
PAX: Passport, Rocketman, Yellow Jacket
FNGs: None
COUNT: 4
WARMUP:
15x Michael Phelps
15x Cherry Pickers
15x Jumping Jacks
10x Nolan Ryan’s – both sides
15x Mountain climbers

THE THANG: With Heavy Metal Coupons
Goal line run 1
25x Sit-ups
15x merkins
10x burpees

Side run
Bear crawl- OYO 1/2
Lunges- OYO 1/2

Goal line run 2
25 big boy sit ups
15 merkins/shoulder taps
10x burpees

Goal line run 3
15 Flutter kicks
15 Merkin/plank-taps
10x burpees

Side run
Bear crawl- OYO 1/2
Lunges- OYO 1/2

Goal line run 4
15x American Hammer- sit ups side-side
PAX open input x 2

Cool down stretching

ANNOUNCEMENTS/COT: Keep pushing together!!

DATE: 2022-06-21
AO: Delphi
Q: Nano
PAX: Glee, Pop Fly, Peanuts, Dunder, Hightower
FNGs: None
COUNT: 6
WARMUP: SSH, good mornings, arm circles, WMH
THE THANG: There were four rounds total, one each at the basketball and tennis courts, and two at the soccer field. Round 1:
The six PAX each took a spot around the basketball court, either at the corners or half court. Each did the following exercise and bear crawled on to the next spot on the court: 10x Derkins
20x Calf Raises
20x SSH
10x Jump Squats
20x Overhead Claps
10x Air Squats

Round 2:
Repeated everything but on the tennis courts (along the outside boarder) and it was a lunge walk between spots. This led to some Ricky-Bobby to the field for the next round
Round 3&4: Same as round 2 but all exercises were doubled and the PAX ran between spots. This left a little time for 2 laps of Ricky Bobby then on to Mary. MARY: Glees and big boys.
ANNOUNCEMENTS: This marks just over 3 years of the #delphi AO. It has been going very strong with a great core of consistent members and weekly spikes well into the double digits. COT:

DATE: 2022-06-23
AO: Olympus
Q: Hightower
PAX: Juneau, Hightower, Peanuts
FNGs: None
COUNT: 3
WARMUP:
Group warmups & stretching

THE THANG:
Round 1, 3-man squat, 20# med ball toss across soccer field and back Round 2, 3-man reverse 25# med ball toss across soccer field and back
Round 3, 3 stations: 20# wall ball high toss, 25# med ball slam, run. Rotate then active recovery of SSH. Then repeat station work for Round 4, end with SSH. Round 5, side wall slam 10 on right side, then 10 on left side

MARY:
Group ring of Mary

ANNOUNCEMENTS:
Family friendly workout Sat at Olympus.
Ruck & Tube Sat, July 2

COT:
Keep engagement with local PAX, especially those that we haven’t seen in the Gloom lately.