AO:

When: 03/11/2019

PAX:

Number of Pax: 17

Pax Names:

Number of FNGS: 0

FNG Names:

QIC: Dory


The BackBlast:

AO:


kodiak

Pax Names:


Cricket, Quagmire, Ghandi, Promise Ring, Banjo, Bloomers, Captain Hook, Chitwood, Daily, VooDoo, Preacher, MaDoff, Goat Milk, Pelosi, Misty, Aquaman, Dory

Number of Pax:


17

FNG Names:



Number of FNGs:


0

Intro:


Finally turned the big 50 today and was excited to start it off by leading a group of HIMs at the Kodiak!

Warm-o-Rama:


With 17 PAX showing up on a nice Monday morning, we started with a little mosey with a right-hand turn (cause I always go left for some reason) around the parking lot and into the stadium. Circled up on the 50 yard line…seemed appropriate since I am half century old today!

– SSH x 50 (single count) – got it out of the way early
– Weed Pickers x 12
– Hill Billies x 15
– Windmill x 10
– Sun Gods

The Thang:


Since I requested an Oreo cake from Alpine Bakery at a family birthday dinner last night, I knew the #DailyWeighIn this morning would reveal I needed to work a bit harder today to knock back those wonderfully delicious calories. Yep, the scale didnt lie and things turned out like I expected. The first routine was a reverse suicide starting / ending on the 50 yard line.
– Run to 10 yrd line – 10 burpees – run back to 50
– Run to 20 yrd line – 20 squats – run back to 50
– Run to 30 yrd line – 30 LBCs – run back to 50
– Run to 40 yrd line – 40 Plank Jacks – run back to 50 (plank for 6)

Now that we were warmed up, time to smoke the legs. Lined up on the goal line for Lt. Dans. Went full length of football field to opposite goal. I know I was on 7:28 when I got to the goal line so assuming all PAX were at similar reps.

Next up was a round of Doracides. PAX partnered up and we used the far goal line for this routine. Exercises included 100 American Hammers, 200 Lunges, 300 SSH (all Rubicon Count). Partner runs to 10 yrd line – 1 Burpee – back to goal, run to 20 yrd line – 2 burpees – back to goal, run to 30 yrd line – 3 burpees – back to goal. Swap with partner and pickup on exercise count. Truth be told, the 200 Lunges after a 100 yards of Lt. Dans worked the legs pretty good!

Getting short on time but still was able to fit in a modified Indian Run called "Do a Diddie" – PAX lined up in 2 single file lines and start a slow mosey around the track. First man drop out of line and does 10 Monkey Humpers and then catches back up to the rear of the line. When he catches up he yells "six" and the next guy drops out for his 10 Monkey Humpers and on and on we go.

Circled back to the front of the stadium and pulled out a favorite I learned from Hombre. Quickly split PAX into 4 groups. Assigned 4 stations as (1) Happy Jack – sets the cadence, (2) Donkey Kicks, (3) Plank Jacks, and (4) Balls to the Wall. Station 1 does a 1 full Happy Jack (5 SSH + 2 Squat Jumps) and then rotates. All stations rotate when station 1 rotates. Got in 2 full rounds before heading to the flag.

Back at the flag had to finish off the beatdown with The Alphabet. PAX circled up on their 6 with legs together in the air. Spelled 5-0-R-E-S-P-E-C-T in big ole capital letters which allowed us to finish up right at 6:15!

COT:


I couldnt think of a better way to start out my 50th b-day than in the gloom with a group of HIMs…so thank you gentlemen for all the well wishes today. I mentioned over the past 2 weeks YHC had 2 personal bests. Week before last I posted 5 consecutive times and this past week I posted 6 consecutive times. Feels good to push right before major life milestone. Couldnt have done any of that without F3, the inspiration from so many, and the accountability to continually be intentional about growing stronger physically, mentally, and spiritually.

Naked Man Moleskin:


We enjoyed having Bloomers and Promise Ring join us today. Special call out to Bloomers for pushing it today….good work brother! F3 Retreat this weekend and all of the activities planned for 4/13. If you want to try a Spartan, this is the time to do it. F3 Cherokee has the largest team and its close by and will be a blast. War Town is launching on 4/13 as well over at Hobgood Park. Thrasher has formed a team to help raise money for a cure to Sarcoma. Babyface is donating $1 for every mile ran at the Sprint to help kick cancers A$$! Aquaman is working on details for ruck and yak in late April so stay tuned for more details.

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