Back Blasts

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AO: all-things-rucking
Q: Scrum
PAX: Gapper, Handy Manny, Gulfstream, heatstroke, Scrum
FNGs: None
COUNT: 5
WARMUP:
– Mosey out to the far pole (switching things up a bit)
– Storm Troopers, Seal Claps, Monkey Humpers, SSH’s
THE THANG:
– Loaded up with Rucks an Sandbags and rucked over to the lot by the water tower
– AMRAP – 20 Minutes – All 1 x 10
– Sandbag Overhead Strict Press
– Sandbag Good Morning
– Sandbag Back Squat
– Sandbag Clean
– Loaded up Rucks and Sandbag and rucked back to the cars.
– AMRAP – 20 Minutes – All 1 x 10
– Sandbag High Pull
– Sandbag Bear Complex
– Superman
– Sandbag Clean to High Toss
– Farmer Carry Ruck and Sandbag around the 2nd pole
– Pickle Pokers with Sandbags
– Tibs with sandbag
– Pickle Pokers with Sandbags

MARY:
– Stretching
ANNOUNCEMENTS:
– Signup for Time Lapse
– F3 Gala in February
COT:
– Gapper dad should be going home from the hospital on Wednesday

Moleskin
Good times this morning for this group of 5. First workout under the ‘Gateway’ protocol. Hopefully is was somewhat up to par! A bit of complaining about having to Ruck all the way over to Water Tower, but the PAX got over it. Much chatting about Panera Sip club and the amazing benefits! Always an honor gents!

The Flapper

AO: f3harrisburg
Q: Kojak
PAX: JD, SS Minnow, solocup, Othello, Uncle Floyd, MadDog, Bucky, Vance Mcgee, Constitution, Zin, Red Tape, Gold Rush, Wexler
FNGs: None
COUNT: 14
WARMUP:
Hillbillies
Merkins
Slow Squats
OH Claps
Arm Scissors
10 Mountain Climbers between each

THE THANG:
Jackass Burpee Webbs
1 Burpee to 3 Donkey Kicks
Up to 10 Burpees

Split into two teams at the ticket booth with each team getting a 40ish pound coupon. 1 PAX runs to the end of the center road with the coupon and does 10 Thrusters. Run back to the booth and each PAX goes once. The waiting PAX rotates through 10 reps of the following: Merkins, Apollo Ohnos, and Leg Levers.

MARY:
Freddy Mercurys
Low Dollys
Box Cutters
Stretches

ANNOUNCEMENTS:
—Keep an eye out from Wexler for info on a movie at The Gem with the kids from The Children’s Home

COT:
—Prayers for Wexler’s SIL, Solocup’s friend, and father of Othello’s friend.

MOLESKIN:
—It had been probably over a year since YHC had Q’ed at The Ridge so it was good to be back here.
—The Jackass Burpees were very popular considering all the chatter during. Figured since JD didn’t include them yesterday that the PAX would be dying for them.
—Good to see Bucky back out and he most definitely picked the easiest workout of the week for his return.
—Team 2 needs to be applauded for their teamwork since they did all of their exercises in cadence. And they won so it obviously worked.
—Team 1 got points deducted for throwing each other under the bus for not winning.

Getting Our Butts Out of Bed

AO: f3dawghouse
Q: Honey Do
PAX: Buck, turbine, Dawghouse MASH, Shooter, hokie_pokie, talladega, Honey Do
FNGs: None
COUNT: 7
4 ruckers, 2 runners and a lone cold rider took off for a who knows what kind of morning. Wound up being a bird flying day. We started with 1 runner until we saw that illustrious glow of Talladega in his PJs cresting the hill, Mash let out a glorious sigh of relief, especially since he was going to torture himself with peak to peak (bold man). We had 4 ruckers with one of them trying to cough up a lung, but Buck to the rescue with a cough drop to clear things up (thanks buddy)! Another rucker decided that he should test his balance and trip, but all that running he’s been doing gave him the fast feet to keep us from having to pick him up off the pavement (#watchoutforpipecovers). The biker was questioning his decision making skills at the start, but seemed to make it through ok and warm enough.

Prayers for health and the holidays ahead.

The 12 Days of Christmas

AO: f3rollingstone
Q: Peanuts
PAX: LoveSeat, 1st Date, Big Bird, Clickbait, Detention, Jobu, Kumho, Life Alert, Macgruber, Peanuts, Penny wise, Remy, ti, Vespa-Odell, FNG Justice
FNGs: 1 FNG Justice
COUNT: 15
WARMUP: SSH, IST, WM, PP, TPS, Tempo Merk, Mtn Climbers

THE THANG: Jumped the fence and mosied around the school to grab a block. Perfect 15 blocks for 15 Pax. Line up near the school and the Pax gazed in amazement at the world’s largest 6 ft Wienke! A 12 Days of Christmas inspired beatdown that builds as we go.

On the first day of Christmas the Q gave to me 20 SSH and a lap around the playground.
On the second day of Christmas the Q gave to me 20 mountain climbers, 20 SSH, and a lap around the playground.
On the second day of Christmas the Q gave to me 20 mountain climbers, 20 SSH, and a lap around the playground.
On the third day of Christmas the Q gave to me Peoples chair with 20 air presses, 20 mountain climbers, 20 SSH, and a lap around the playground.
On the fourth day of Christmas the Q gave to me 20 Carolina dry docks, Peoples chair with 20 air presses, 20 mountain climbers, 20 SSH, and a lap around the playground.
On the fifth day of Christmas the Q gave to me 20 block swings, 20 Carolina dry docks, Peoples chair with 20 air presses, 20 mountain climbers, 20 SSH, and a lap around the playground.
On the sixth day of Christmas the Q gave to me 20 Dips, 20 block swings, 20 Carolina dry docks, Peoples chair with 20 air presses, 20 mountain climbers, 20 SSH, and a lap around the playground.
On the seventh day of Christmas the Q gave to me 20 curls, 20 Dips, 20 block swings, 20 Carolina dry docks, Peoples chair with 20 air presses, 20 mountain climbers, 20 SSH, and a lap around the playground.
On the eighth day of Christmas the Q gave to me 20 dirty hookups, 20 curls, 20 Dips, 20 block swings, 20 Carolina dry docks, Peoples chair with 20 air presses, 20 mountain climbers, 20 SSH, and a lap around the playground.
On the ninth day of Christmas the Q gave to me 10 sumo squats, 10 dirty hookups, 10 curls, 10 Dips, 10 block swings, 10 Carolina dry docks, Peoples chair with 10 air presses, 10 mountain climbers, 10 SSH, and a lap around the playground.

We had to shut it down due to time expiring, ending with the completion of the ninth day. The Pax were not upset with this, as the build up the cumulative compounding days were taking there toll. We will have to wait to see what gifts were going to be given on days 10-12.

MARY: LBC, Low flutter

ANNOUNCEMENTS: None

COT: Prayers for Kelsey and Claire

On Tuesdays we Tabata!

AO: f3kannon
Q: Big Tuna
PAX: Loafer, Grandmaster, Squid, backdraft, Cupid
FNGs: None
COUNT: 6
WARMUP:
Up to the steps to the top level of the deck for SSH, BD SN’s, Arm Circles, Squats, Hillbillies, etc.

THE THANG:
(1) Tabata – 2 rounds of 12 weighted exercises – 45 seconds work and 15 seconds rest
(2) Weighted Lunge walk up and down the ramp in between rounds
(3) Work the Wall in between rounds: Wall Sit with O/H Press and Front Raises. Donkey Kicks, Mike Tysons, Calf Raises (x20 each, OYO)

ANNOUNCEMENTS:
Christmas Party on Friday, Cupid 12 days of Christmas workout and Kannapolis parade on Saturday!

COT:
Prayers lifted for Cupids wife – Michelle and praises for safe arrival yesterday of our new grand-daughter Juliana.

A Bunch of dips doing dips

AO: f3comanche
Q: hammer
PAX: buckwheat, forgottenjelly, hammer, pongo, Spaz, sully, yellowcake
FNGs: None
COUNT: 7
WARMUP: ssh, ist, penny picker, windmill, arm circles, m Phelps, forward fold, mountain climbers, plank jacks, merkins
THE THANG: AO Fest: block work- curls, shoulder press, lawn mower pulls, benchpress, tricep extension, LBC, Repeato
MARY: low flutter, low dolly, pretzel crunch
ANNOUNCEMENTS: afton challenge sign ups are open; @yellowcake has the Q at Afton tomorrow and Comanche on Thursday
COT: praying for healing for all the PAX; prayers for @avalanch ‘s son Kush, healing and rest.

12 days of Christmas – Bell Style

AO: f3dawghouse
Q: Slash
PAX: turbine, Ticonderoga
FNGs: None
COUNT: 3
WARMUP:

12 SSH
12 IST
8 Penny Pickers

THE THANG:

12 days of Christmas! Complete the first exercise below, run a lap around the courtyard. Complete the second exercise and the first, run a lap around the courtyard. Complete the third, second, and first exercise, run a lap. Etc… when we got to the end, we wound it back from 12 down until time ran out.

1 Burpee KB Swing
2 Chest press
3 Atomic crunch
4 Goblet squat
5 KB Swing
6 Tricep extensions
7 American hammer
8 figure 8
9 monkey humper
10 standing front rows
11 low flutters
12 plank kb pull through

ANNOUNCEMENTS:

12/14: Christmas Party @ High Branch Brewing in Concord at 6:30 PM. Dirty Santa gift exchange is optional ($20 or less per gift)

12/16: F3 Dads Workout @ Frank Liske Park 7:00-8:00 am / fellowship from 08:00-09:00

12/16: Afton Can Can beatdown 07:00-0800 am. They are collecting food donations for the St James Catholic Church food pantry.

1/13: Mount Afton Challenge @ Afton Village. Check out the Mount-Afton-challenge channel for more detail and to stay up to date.

COT:

Ticonderoga’s foster daughter and her mother and grandmother

Pyramid O Fun or If you run the loop clockwise it’s shorter…

AO: f3harrisburg
Q: JD
PAX: SS Minnow, Bearclaw, Uncle Floyd, gamma, talladega, Kojak, MadDog, Vance Mcgee, Wexler, Constitution, exit54, Peppa
FNGs: None
COUNT: 13
WARMUP:
Run the 1/2 mile loop.
THE THANG:
10 – Burpees
15 – WWIIs
20 – Declined Merkins
25 – Step-ups L/R=1
30 – Dips
25 – Jump Squats
20 – Inclined Merkins
15 – LBCs
10 – Mike Tysons

After completing the pyramid, run 1/4 loop (in either direction) and repeat the pyramid. Keep going until time is called.
MARY:
Jay-Lo (in honor of @constituion)
American Hammer
Home to Marge
ANNOUNCEMENTS:
• Be on the lookout for information about the convergence on Saturday, December 16th at Frank Liske Park – 7:00am – 2.0 friendly, refreshments will be served afterwards. If you want to bring additional refreshments, please do so.
• Be on the lookout for information about renting out of the Gem theater in Kannapolis. @Wexler is in charge of this event. Another opportunity to give back!

COT:
• Hope this was “fun” for everyone! From what I could see, everyone was pushing themselves to complete the pyramid.
• Thank you @Vance_McGee (aka Murtaugh) for you service to our country. He is a true HIM in many respects. Thank you for your leadership!
• Good to see @ss_minnow back in the PAX.
• If you didn’t make it this past weekend to Church of God Children’s Home, you missed an opportunity to give back to a wonderful group of kids. The adults in charge were extremely grateful for our assistance and we all had a great time giving back to the community.
• A few takeaways from this morning: @constitution does not like commercials, the ¼ mile loop is shorter going clockwise, both @exit54 and @kojak were like The Flash, they were there and then the weren’t, all anyone ever sees of @exit54 is his backside – he’s always our ahead, @Peppa’s daughter is getting her two front teeth for Christmas, anyone notice how both the ½ mile and ¼ mile are longer than they used to be??
• Prayers: @Wexler’s sister-in-law, Janet Glennon. She has been diagnosed with breast cancer and she is going in to find out her plan and her options and for @solocup’s friend, Taylor, as he deals with testicular cancer. Even more reason to have a checkup for yourselves and for any loved ones. Life is way to short to put off getting a checkup. Thanks to @wexler for helping me remember to details.
• I held off on the Jackass Burpee Webs, this time…
• As always, an honor to lead this fine group of men.

Bellnado-ish

AO: f3rollingstone
Q: Detention
PAX: ti, Clickbait, MC, Macgruber, Remy, Detention
FNGs: None
COUNT: 6

WARMUP: Mosey and typical warmup exercises. We even ran with scissors.
THE THANG: 4 stations: Squat thrusters, snatches, reverse lunges, and swings. 7, 6, 5, 4, 3, 2, 1 reps at each station and run a lap after each round. work your way back up after you get to one rep at each station.
MARY: Ab work. 20 seconds of gratitude.
ANNOUNCEMENTS: Last week of radiation for Kelly. 70 donkeys kicks for MC this week.
COT: Prayers for strength and God’s will.