Tag: Backdraft

Downhill then back uphill

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WARMUP: not today
THE THANG: 4 or more miles for today
MARY: also not today
ANNOUNCEMENTS: join midweek grinds every wed at baxter Starbucks
COT: praises for family and prayers for the start of the school year

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Never Ending Mile Version 2

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WARMUP:
Ran over to middle school drop off loop
SSH
Windmill
Stretching
Moroccan night club
Little baby arm circles

THE THANG:
About 3 years ago I Q’d this workout and it was terrible. So I decided to bring it back since this was the same AO. Spider-Man was already predicting this was going to happen and he showed anyway. I believe he enjoyed it, but still complained. Senator was King, but the longest mile is still undefeated.

Do one lap each exercise (1/4 mile)
Bear crawl
Crab walk
Lunge walk
Run

Everyone finished bear crawl and lunge walk. Some finished the run, but no one was able to complete the crab walk lap.

MARY:
Few minutes of stretching once we got back to COT

ANNOUNCEMENTS:
COT:

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I Don’t Always Dance Salsa, But When I do we Boogie Down !

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WARMUP: Welcome & Disclaimer
THE THANG: We jumped into a circuit training of pain stations with 10 Reps each of the following: LSS, Merkins, Flutter Kicks, 60lb Sand Bag Over Head Toss, Ruck Sack Curls, SSH, Monkey Humpers, 40lb Bent Over Rows, Big Boys. Every 5-10 minutes we Mosey a lap around the parking lot x2, and 1 backwards jog.
MARY: Lots of fellowship, and sweet tunes.
ANNOUNCEMENTS: HIM Camp, Men Bethel Shelter, & NEWSLETTER
COT: Praises & Prayer, 5th Core Principles and shared with Halfback about the 3 Fs.

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Lights

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WARMUP: I forgot to write backblast so this is not the whole truth….
THE THANG: run to bank and do SSH until 6, run to bottom of hill and do IW till 6, run to basketball nets and do something (forget) till 6. This I know is true: Mossy to first light pole. 15 LBCs then run up the hill to the 9th light pole and do 15 LBCs and come back. Then run to 8th pole and 15 LBCs and come back. Continue this by reducing a light pole. The cheetahs got to about 4 light poles the turtles I think 6. All in all about 4 miles total. It SUCKED
MARY:
ANNOUNCEMENTS:
COT: Olaf, flounder and Sasquatch rucked, Beaker was late and tried to find us

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Whetstone not Wet Stone

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WARMUP:
Cohiba led warmup where we ran to front of Elementary School and commenced with COP

THE THANG:
Hand off to Kaiser where we ran bball courts behind middle school and performed a modified Dora
-dips, irkins, big boys

Hand off to CakeBoss
Mosey to side of elementary school

Partner one big boys
Partner two bear crawl

Partner one leg raises
Partner two bear crawl

Partner one LBCs
Partner two bear crawl

Partner one hellos dollys
Partner two suicide sprint

Partner one something
Partner two suicide sprint

Mosey to driveway for gasers between light poles
Last one all the way to COT

MARY:
ANNOUNCEMENTS:
8/4: Convergence
8/5: Stuff the bus

COT:
Prayers and Praises recognized

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Hot in the City…

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WARMUP: Mosey to Print Shop
THE THANG:
5 Burpees at Print Shop
Run
10 Merkins at The Crossings
Run
15 Dips at The Church of God
Run
20 Squats
Run
Rinse and repeat
3-4 miles between front and back of PAX
MARY:
2 rounds of exercise moves
ANNOUNCEMENTS:
Convergence next Friday
Stuff the Bus next Saturday
COT:
Prayers for all the new drivers on the road and over all of our relationships with our 2.0s

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The Twister 2.0

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WARMUP: Group Led Warm-up

THE THANG: The Twister 2.0

Taking the original Twister 1.0 -which is a traditional Dora (100 Merkins/200 Squats/300 LBC’s) while partner runs the stairs and around the Exchange Bldg on Market St. The Twister 2.0 requires a slight modification:

100 Merkins
200 Squats
*300 Gas Pumpers (Twisters favorite Abwork)

MARY: Shout out to Senator Tressel “you can never get enough back” we performed horizontal pull-ups on the rails in front of Charanda’s, dips on curb & 5 minutes of stretching!

ANNOUNCEMENTS: Tomorrow Hwy Cleanup, Stuff the Bus August 5th, Convergence August 4th.

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Welcome Back Mr. Clean

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Five strong met at Runde Park for a beatdown in swampy mid-July SC conditions. Here is what they did:

THE THANG:
Senator Tressel on Q:
Mosey from the parking lot to the 1st field, take a lap, and continue to the 2nd fiield, take a lap and circle up for COP:

SSH x 25, windmill x 10, squat x 25, merkin x 10/hold/left arm/leg high/flip/dip x 10/flip, right arm/leg high/6″ hold repeat twice and recover, alternate lung x 20, mountain climbler x 25, hellow dolly x 25, pretzel crunch x 25, box cutter x 20, diamond merkin x 10

Tunnel of love x 3 cycles.

Mosey to concessions stand wall for extended peoples chair (90 sec) followed by BTTW. Rinse and repeat.

Mosey to the playground and split into two groups. Group 1 does 10 pull-ups while group 2 does reverse step-ups. Rinse and repeat two more times.

Handoff to M. Clean:
Everyone pick up a cinder block and head to the end of the parking lot. Do 20 reps of the following exercises with a run to the opposite end of the lot and back between each exercise.

Exercises with cinder blocks: squats, bench press, burpees, shoulder press, elevated CDD, right arm and left arm push up, upright row w/squat, curls, core heel touches, flutters, ground to shelf and block pass around (no time for this one).

MARY: See above

ANNOUNCEMENTS: Read your newsletter

COT: Prayers for ST’s mom and friends with cancer, Fish Sticks’ family going through transition, and Walker’s son looking for a new job opportunity.

I got the call yesterday to assist Mr. Clean with his Q and I was happy to help him out. He’s been away from F3 for a while and it was good to have him back. There was a lot of chatter and jokes today about getting older, and the things you have to do at the doctor when you approach 50 (Backdraft was the ‘warbaby’ at 47). Today, I turned 59, and Alcatraz has been my home on Saturday mornings for the past 10 years. I’ve always been injury prone and as I get older, the injuries seem to get more frequent and take longer to get over. But, somehow, my body recovers and I can still do these hard F3 workouts during the week and on Saturdays. It’s truly a blessing and something I never take for granted.

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Options at Flight Plan

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WARMUP: Route explanations
THE THANG:
Option 1: WalMart loop
Option 2: 4 miler through Baxter with a few hills
Option 3: 5 miler through Baxter with a few hills
MARY: Nope-It’s a running AO
ANNOUNCEMENTS: HIM camp, Litter pickup
COT: Had to be there.

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Team LiverEaters

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WARMUP: Stretchy things, lap around the lot
THE THANG:
4 parts for each member of the SL, all done in teams of 4 (or 5 if needed)

Gears: Two partners run up the hill to Pull Up bars, 10 2 pullup Burpees between the two PAX while the other two are doing 10 Big Boys each and squatting till swap. Two rounds.

Maximus: 50 yard out and back for 2 partners, when they return 10 burpees. Waiting pair is doing American Hammers. Swap. Next a set of perfect merkins to failure for each group. Losing SL does 5 burpees each.

Dark Helmet. Mosey to the rock lot on AO Jones. Partners bear crawl between light posts. If you stop, you do burpees till all the pax are done.

Spider Man: Partner Carry loop around the lot. Finish with one partner flutter while second partner runs to top of lot turnaround and back. Flapjack.

MARY: None
ANNOUNCEMENTS: Many (read your news letter)
COT: Prayers for M’s, parents, jobs, travel, and kids.

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