The BackBlast:

9 pax won their Frogger Tournament with outstanding performances across a variety of frog exercises. Reprise of F3 Cherokee backblast.

Title: Frogger

Pax: Sandworm Q, Moped, Sweat Shop (FNG), Zestimate, Slum Lord, Gekko, Mall Cop, Riddler, Saddle Sore

Source: F3 Cherokee Backblast: https://f3cherokee.com/backblasts/frogger/

WARM-O-RAMA

Basically, went through the exercises we would be doing. Most were variations of other exercises with the word Frog in front. Two lesser-known exercises were:

1. Frog Drag: From a block hop forward once and then hop to turn around. Drag the block to you and repeat.
2. Frog Pumps: Glute Bridges with the soles of your shoes together in a frog leg position.

Also, mosey’d to the tournament location, stopping twice to do 20 SSH in cadence. For the SSH, half of the pax stood on one side of the road and did the cadence for the exercising half on the other side. Then, those calling the cadence and those exercising switched.

THANG

Tournament location went across a seldomly used parking lot road for the frogger experience.

Stations were set up in a square. Each station was done for two minutes and then we frog hopped to the next location within a 45 second timeframe.

Station One

• Frog Drag 5 (5 up and 5 back)
• Frog Pumps 10

Station Two

• Frog Merkins 5
• Crunchy Frog 10

Station Three

• Frog Rosalitas 5
• Frog Mercuries 10

Station Four

• Frog Tysons 5
• Frog Hurley’s 10

An added aspect of the F3 Classic City Frogger Tournament was that the Pax exiting Station One yelled, “Why did the chicken cross the road,” and the pax from the other stations yelled, “To get to the other side.” This was done with varied success and was not part of the tournament scoring.

Mosey’d back to the site of the WARM-A-RAMA. We did two stops like before with the cadence counts but did Imperial Walkers and Frankensteins instead of SSHs.

Back home we did two rounds of burpee practice. Four exercises rotating every 45 seconds with 15 seconds of rest. 

1. Air Squats
2. Squirrel Splats
3. LBCs
4. Oompa Loompas – Plank to sitting position with Happy Hands

COT

Evaluation of the workout. We hope we made F3 Cherokee proud and added nice components to the Frogger experience.

A mid-tournament switch to a consistent 5 of the first exercise and 10 of the second exercise made the logistics easier.

COUNT-O-RAMA and NAME-O-RAMA

Named FNG: Sweat Shop

Prayer and Pledge

Went for coffee down the street.