Category: Backblast

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH
IST
B-ball defensive stance shuffles to paint the lines
    Icebox’s high tops came in super handy for the lateral movements
Suicides to get the blood pumping.
Prisoner burpees: 10 burpees, 5 steps, 9 burpees, 5 steps…down to one
Wall sits
Quick set of Mary

THA THANG:
Retreated to the soft top because something died inside of Aaarrrggghhh and we needed to get away.
Partnered up, one did dips until failure while the other did American Hammers, count until dips totaled 200
5 sets of Beamer Benz or Bentley’s (yes I just made that up)
     5 pullups, 10 squats, 15 monkey humpers
Back to the tennis courts after Gold Digger blew us out
Jacobs ladder of merkins
Wallsits
Paint the lines via side hops

MARY:
Finished with Mary and merkins, got to get that 30!

COUNT-OFF & NAME-O-RAMA:
PAX – AlrightAlright, Aaarrrggghhh, Gold Digger, Special Sauce, Coach K
QIC: Icebox

CIRCLE OF TRUST/BOM:

MOLESKIN:
Here’s a copy of the playlist, a greatest hits of Hoop Dreams, Rise Above the Rim, Space Jam, Coach Carter, He Got Game, and Blue Chips, ending of course with One Shining Moment.

F3 Dallas – March Madness Edition, a playlist by martijos on Spotify

ANNOUNCEMENTS:

AO: Glencoe Park (#glencofosho)
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
NCAA First Round (aka Play-In Round): SSH x68

THA THANG:
Mosey to basketball court for actual tournament.
Round of 64: IST x64
Bear Crawl length of court
Round of 32: Squats x32
Celebrate advancing: 32 Overhead Claps
Bear Crawl 2 lengths of court
Sweet 16: Merkins x16
Bear Crawl 3 lengths of court
Elite 8: Monkey Humpers x8
Celebrate advancing: 8 Overhead Claps
Bear Crawl 4 lengths of court
Final 4: Burpees x4
Bear Crawl 5 lengths of court
Championship Game: 2 Carolina Dry Docks
Bear Crawl 6 lengths of court
Championship: 1 Bobby Hurley
Cut Down the Nets: Scissors x34 (this is the 34th tournament since it switched to a 64 team format)
Continue the Celebration: Tunnel of Love the length of the court (on the grass)

Mosey to Playground:
Sweet 16 countdown: 5 pull ups/swerkins/WWII sit ups, 4, 3, 2, 2

MARY:
by Region:
Freddie Mercury x16
LBC x16
Dolly x16
Rosalita x16
Mountain Climbers x8
Plank Jacks x8
Peter Parkers x8
Parker Peters x8
Rugby Sit-Ups x4

COUNT-OFF & NAME-O-RAMA:
PAX –  F150, Coach K, Aaarrrggghhh, Icebox
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:
AlrightAlright prayed us out.

MOLESKIN:
Lots of complaining about bear crawls. Icebox declared that there won’t be any tomorrow.
– a large number of our PAX are scared of acorns.

ANNOUNCEMENTS:
Don’t forget to enter the bracket contest.

 

AO: Mockingbird Station (#thenest)
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Windmill x15 IC
Squats Slow x15 IC
The Goofball x15 IC
Buttkickers x15 IC
Standing Calf Raises x15 IC

THA THANG:
½ Spartan x 10 (sprint to the bridge, 10 merkins slow mosey back to start. Rinse repeat)

Mosey to parking garage
The Beast 6 ex, 6 rep, 6 stops
1. Side Straddle hop (sprint to next level)
2. Hello Dolly (sprint to next level)
3. Inchworm (for 6 times, sprint to next level)

Mosey back down the parking garage

MARY:
Box Cutters x10 IC (5 then reverse 5)

COUNT-OFF & NAME-O-RAMA:
PAX –  Antman, , Coach K, Boomer, AlrightAlright, Pepper
QIC: F150

CIRCLE OF TRUST/BOM:
When we Doubt, get Discouraged, have Delayed gratification, times get Difficult, or we get Depressed and can’t take life anymore, We can lock shields together knowing that we have each other’s back and to remember that God is our SHIELD and he is faithfully strong and we can call, trust and lean on him in these times of struggle, Psalm 28:7 “The Lord is my strength and my shield; my heart trusted in him, and I am helped; therefore my heart greatly rejoiceth; and with my song will I praise him.”

MOLESKIN:
WE ran out of time for the ELD of SHIELD
4. Empty Wheel Barrow dip (sprint to next level)
5. LBC (sprint to next level)
6. Duck walk (for 6 parking spots, sprint to next level)

ANNOUNCEMENTS:
Closing Ceremony – tonight at 1700 at Ozona

 

AO: KatyTrailThursday
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Imperial Stormtrooper x12
Monkey Humper x12

Mosey to KT

THA THANG:
1/4 mile
Two rounds of:
Lunges – 30 seconds
Merlin’s – 30 seconds
Side straddle hop – 30 seconds

1/4 mile
Two rounds of:
Squat jumps – 30 seconds
Burpees – 30 seconds
High knees – 30 seconds

1/4 mile
1/10 mile Sprints – x4

1/4 mile
Two rounds of:
Lunges – 30 seconds
Merlin’s – 30 seconds
Side straddle hop – 30 seconds

1/4 mile
Two rounds of:
Squat jumps – 30 seconds
Burpees – 30 seconds
High knees – 30 seconds

1/4 mile
Native American run back to LaMadeline.

MARY:

COUNT-OFF & NAME-O-RAMA:
6 PAX –  AlrightAlright, Ina, Teasip, Gambler, Jiffy
Q: Fortran

CIRCLE OF TRUST/BOM:
Fortran prayed us out.

MOLESKIN:

ANNOUNCEMENTS:
Reminder, two 2nd F opportunities this week:
Scotch Night – tonight at Icebox place
Closing Ceremony – tomorrow at 1700 at Ozona

AO: Caruth Park
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH x20 IC
Overhead press x20 IC
Windmill x10 IC
IST x10 IC

THA THANG:
Mosey over to stations (3 PAX per station)
Each station consisted of different exercises, complete each of the exercises as many times as possible in 5 minutes

Station 1 : 5 burpees
10 squat jump w press (med ball)
15 Russian twist double count (med ball)

Station 2: 10 merkins
15 rugby sit-ups
40 jump rope

Station 3: travel cherry picker (med ball)
Bear crawl
Frisbee walrus
10 sit-ups with press (med ball)

Station 4: 15 dips
Walk out w frisbee
20 lunges w med ball over head

After 1st station (5 min) – jog to tennis court for suicide, jog back
After 2nd station (5 min) – jog to tennis court for suicide, jog back
After 3rd station (5 min) – sprint/jog to tree and back
After 4th station (5 min) – jog to tennis court paint lines, jog back clean up stations then jog back

MARY:
LBC x20
Bicycle x15
6 inch hold w/ one round of flutter kicks

COUNT-OFF & NAME-O-RAMA:
9 PAX –  AlrightAlright, Tattoo, Boomerang, Spread, Special Sauce, Aaarrrggghhh, The Gambler, Coach K
Q: Ina

CIRCLE OF TRUST/BOM:
Ina prayed us out.

MOLESKIN:

ANNOUNCEMENTS:

 

AO: Glencoe Park (#glencoefosho)
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH

THA THANG:
Icebox thought a lap around the park was a 1/4 mile not a 1/2 mile so we did a burpee 1.5, stopping for 12-15 burpees after each lap. Laps consisted of Native American runs and Icebox, with the beats box doing it’s best to keep playing with the speed it was being carried in.

After the run we moseyed over to the bleachers for a combination of irkins, dirkins, step ups, box jumps, and merkins. YHC can’t jump so well and/or was sound by a sniper in the building and took a fall during the jumps.

Then we did a solid 10 minutes of Mary, trying to get as ready as we can for spring break!

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX –  Aaarrrggghhh, AlrightAlright, Coach K, Teasip, F150
QIC: Icebox

CIRCLE OF TRUST/BOM:

MOLESKIN:
Here’s the playlist we rocked out to:
Ray Parker Jr- Ghostbusters theme
Kid Rock- bawitdaba
D12- How Come
Stevie Wonder- Superstition
Xzibit- X
Marvin Gaye- Ain’t No Mountain High Enough
Eminem- Lose Yourself
Four Tops- Can’t Help Myself
Bob Seger- Hollywood Nights
Compilation of Detroit Rappers- Detroit Vs Everybody

ANNOUNCEMENTS:
Scotch Club at my place Thursday – please RSVP if you’re coming!
2nd F Friday at Ozona’s!

THE SCENE: Wonderful
AO: Burleson Park
F3 WELCOME:
DISCLAIMER:

WARM-O-RAMA:
SSH x33
IST x23

THA THANG:
#iamatarheel
Indian Run to Pavillion
Aiken Legs (23 reps each of Squats, Lunges, Box Jumps, and Split Jumps)
Merkins
Aiken Legs
Tunnel of Love
Air Presses x25
Raccoon Crawl
Hand Release Merkins x15
Elevens (1 Makhtar N’Diaye, run up stairs, 10 Monkey Humpers, repeato increasing the former and decreasing the latter by 1 rep each trip)
Elf on the Shelf x15
LBCs x15

Had time to spell out GTHD (Go to Hell Duke) in a Dirty McDeuce. 3 sets of 12 each:
Gorilla Squats
T Merkins
Hillbilly
Derkins

MARY:
Penguin Crunch
Flutter Kicks
Carolina Drydocks.
Icebox played on the slide.

Finished with 3 burpees as time expired in honor of Tuesdays painful loss

COUNT-OFF & NAME-O-RAMA:
5 PAX –  AlrightAlright, Eruzione, Goldie, Icebox
Q: Coach K

CIRCLE OF TRUST/BOM:
Coach K prayed us out and off to Bubba’s we went. Gorgeous day. Some slips of the tongue, some whining, some fun. Not a bad morning all-around.

MOLESKIN:

ANNOUNCEMENTS:

THE SCENE: Wonderful
AO: Mockingbird Station
F3 WELCOME:
DISCLAIMER:

WARM-O-RAMA:
SSH x23
IST x20
MH x7

THA THANG:
Mosey to the benches for 30 merkins to complete the challenge for the day. Then mosey over to the stairs by the movie theater for some BLIMPS.

Partner 1 bear crawls up the stairs and to the sign, then jogs back (it was originally going to be crawl bear back, but there were quite a few obstacles, so YHC Omaha’d to jogging) while Partner 2 starts the BLIMPS (50 burpees, 100 lunges, 150 IST, 200 merkins, 250 plank jacks and 300 squats). Switch once Partner 1 gets back. Repeato until exercises are complete.

We beat the buzzer by about 2 minutes, which was just enough time to mosey back.

MARY:

COUNT-OFF & NAME-O-RAMA:
5 PAX –  Aaarrrggghhh, AlrightAlright, Coach K, F150
Q: Teasip

CIRCLE OF TRUST/BOM:
Teasip prayed us out.

MOLESKIN:
We gathered in the gloom at #thestation for a beatdown. Even though his request of minimal to no parking decks was met, Gold Digger was nowhere to be found.

ANNOUNCEMENTS:

 

THE SCENE: 56 & damp
AO: la Madeleine
F3 WELCOME:
DISCLAIMER:

WARM-O-RAMA:
SSH x20
IST x10

Bootcamp workout
THA THANG:
Mosey to Meadows Museum

Dirty McDeuce:
Irken, Derkin, Dips 4×12

Up and Over Burp ‘n’ Merk:
Run up over and down double sided staircase, burpee with 1 merkin, back over, burpee with 2 merkins, repeato up to 10 merkins then back down to 1

Aiken Legs
Squats x20
Lunges x20
Box Jumps x20
Split Jumps x20
Claymakers x20

Round off with bear crawl, crab walk, and 6 MoM

MARY:
Rugby Situps IC x10
Uptown Situps IC x10 (both sides)
Staggered Merkin (left hand forward) IC x8 (for balance for AlrightAlright

COUNT-OFF & NAME-O-RAMA:
2 PAX –  Aaarrrggghhh
Q: Coach K

Running workout
THA THANG:
1/4 mile sprint
20 merkins
20 LBCs
1/2 mile Bataan Death March with each PAX completing 5 burpees before running to the front
Mosey to benches
20 merkins
Partner 1 run to next 1/4 mile mark and back. Partner 2: lunges. Flapjack.
20 LBC’s
Bear crawl north to next quarter mile mark (probably 75 yards).
20 merkins
20 LBC’s
15 IST
1/4 mile sprint
25 plank jacks
20 merkins
20 LBC’s
1/4 mile sprint
30 squats
20 merkins
20 LBC’s
1/4 mile sprint
20 merkins
20 LBC’s
3 team Native American Run Race back to Mockingbird

MARY:
Rugby Situps IC x10
Uptown Situps IC x10 (both sides)
Staggered Merkin (left hand forward) IC x8 (for balance for AlrightAlright

COUNT-OFF & NAME-O-RAMA:
4 PAX –  Gambler, Pepper, Boomer.
Q: AlrightAlright

CIRCLE OF TRUST/BOM:
AlrightAlright prayed us out. Asking God to help us be leaders for His kingdom.

MOLESKIN:
The bear crawl was a real crowd pleaser. I hope the partner work and Bataan Death March provided enough variety for the PAX. There were a number of protests when The Mustang was suggested, but we made sure to get plenty of merkins in.

ANNOUNCEMENTS: