Backblasts

DATE: 2022-06-09
AO: Farm
Q: Infinity
PAX: Popeyes, Jenner, Yardbird, 2 percent, Lazlo, Chile, Red Hot, Matthew – Running Man FNGs: None
COUNT: 9
WarmUp: Imperial Walkers, Don Quixotes, Beet Pickers, Willie Mays Hayes, and LBAC with leg raised.

The Thang: Tour of the Farm
– 60 Wall sit on fence with Med Ball passes
– Sprint 60m to halfway mark on first field
– 20 Derkins off bench
– Sprint 60m to end of first field
– Tabata Squats, 8 rounds
– Bear Crawl 40m across field
– 10-1 Motivators
– Sprint 80m to 2nd field far corner
– 5-10-5 Jack Webb’s
– Walking Lunge 40m to halfway mark of 2nd field
– 20 Derkins off bench
– Sprint 60m to end of 2nd field
– Balls to Wall on fence
– 40m Reverse Walking Lunge
– Jamie: 20s Boat Pose, 20s Crunchie Frogs, 20s Boat Pose
– Sprint 80m to start

Mary: Captain Thors (1:4 ratio of Sit-ups to American Hammers) and Nolan Ryans

CoT:
YHC related how F3 and the Capital Tour has helped him deal with and obtain direction to current challenges in life and family. By posting at an F3 workout, we are, as Popeyes stated yesterday, being each other’s physical and mental therapist. YHC closed out with a prayer.

DATE: 2022-06-07
AO: General
Q: Toolbox
PAX: Trolley, Vila, Fairweather
FNGs: None
COUNT: 4
WARMUP: warming activities
THE THANG: very difficult things…trust me, bro
MARY: padding our stats
ANNOUNCEMENTS: major things
COT: inspirational words…you really missed out. we all pretty much attained Nirvana.

DATE: 2022-06-08
AO: Compound
Q: Hightower
PAX: Horshack, Lazlo, Old Bay, Popeyes, Peanuts, Speedo, Ice Tea, Dungeon Master, Infinity, Simba, Maj. Payne, Yardbird, 2 percent, Jenner, Obadiah FNGs: None
COUNT: 16
WARMUP: Fellowship lap with arm circles both ways, butt kickers, high knees, karaokes and SSH. Downward dog, cobra kai and a few other things
THE THANG: Race up the parking garage with a workout on each level (6 stories) x 3 MARY: Bicycles, Hip thrusters, LBC’s, planks (right, left and neutral) ANNOUNCEMENTS: Convergence, Ruck and river, and another thing COT: Pain – we all got it. Let’s help each and carry each other’s burdens.

DATE: 2022-06-08
AO: Patriot
Q: CableGuy
PAX: Bone, Spokes, Tiësto, Legacy, Anchor Man, Wedding Singer, Coconuts, Booking, Mayberry FNGs: None
COUNT: 10
WARMUP: SSH, Imperial Walker, Arm Circles, Cherry Pickers, WM Hayes, Michael Phelps, Down Dog, Cobra Kai, Fellowship Lap
THANG 1: Pax wrapped the fellowship lap and assembled on the goal line to run to the opposite end zone, perform 100 reps of an exercise, run back, perform five burpees, then repeat with a new exercise. First pax to 100 reps of a given exercise ends it for the group. All in we did did 50 burpees and ran 1.6 miles. Exercises were: 1. Merkins (5 burpees)
2. Body Weight Squat (5 burpees)
3. American Hammer (2-count) (5 burpees)
4. Monkey humpers (5 burpees)
5. Flutter Kick (IC) (5 burpees)
6. Plank Jacks (IC) (5 burpees)
7. Lunges (single count) (5 burpees)
8. Overhead claps (single count) (5 burpees)
9. Freddie Mercury (IC) (5 burpees)
THANG 2: Quick ring of fire holding high plank, taking turns around the circle doing five Hand Release Merkins. MARY: LBC
ANNOUNCEMENTS: Capital Tour rolls on to The Farm tomorrow; Roosevelt Island convergence Saturday 6/18.
COT: Summer vacation season is coming. Lead your family by example, teaching them to embrace the down time and enjoy the time together. They learn how to love and how to appreciate that time from you.

DATE: 2022-06-08
AO: Aerie
Q: Chasqui
PAX: Passport, Rocketman, Yellow Jacket
FNGs: None
COUNT: 4
WARMUP:

1.5 lap
10/10 Arm circles-small/large forward/backwards
10 Michael Phelps
20 side straddle hops – extra credit modification
10 Wind mills
15 imperial walkers
10secondsx3 R/Center/L squats
10 Cherry pickers

THE THANG:

Intervals
Coupon: dumbbells, weight plate

1-squats with coupon
2-big boy sit-ups with coupon
3-bench steps with coupon

4-burpees – squat press with coupon
5- Kettlebell swings with coupon
6- merkins

7-curls 2 hand or R/L 10 each side
8-R/L lunges
9-over head backward curl

10-12 PAX choice of workouts

Jog around the field 50/100yd between intervals

MARY: PAX choice – stretching
ANNOUNCEMENTS: Kid friendly mini ruck TBD. Hobbit ruck and Terrain race registration still open. COT: No man left behind- ALL IN