AO: PorkChop Hill
When: 03/16/2023
PAX:
Number of Pax: 8
Pax Names: Billy Goat, Chartreuse, Cheese Steak, Downward Dog, Drone, Four Alarm, Rookie, Squeegee,
Number of FNGS: 1
FNG Names: Squeegee
QIC: Drone
The BackBlast:
Conditions: Clear and frigid, thankfully without wind. Fake spring is over, winter 2.0 is here.
Rookie brought his baseball co-coach out as an FNG. After disclaimer, we started trying to get warm.
Warmup
- Parking lot mosey
- 15 x Tempo Squats
- 13 x Michael Phelps
- 12 x Cross shoulder taps
- 10 x Weed Pickers
- 20 x Tempo Merkins
Struggling for new and creative ways to inflict pain last night, YHC asked my 6-year-old 2.0 what she thought we should do for the workout this morning. Her response? “Duck duck goose” (and star jumps, her favorite exercise, which we did not partake in). So in typical F3 fashion, we put a spin on the classic game.
Duck Duck Bear
- Pax circle up on their 6 and hold feet at 6″
- “It” pax bear crawls around the outside of the circle and tags someone, who then has to bear crawl and tag them
- 10 burpees for getting tagged
We discovered the chasing bear has an advantage over the escaping bear. Next up:
Flora 1-2-3
Per the Exicon: Dora’s lazy, mean stepsister. All pax partner up, and grab a coupon, preferably of the 35 lbs CMU size (concrete masonry unit).
- 100 Merkins – P1 does 10 with feet on coupon. P2 holds plank with feet on his coupon. Flapjack.
- 200 LBCs – P1 does 20 LBC holding coupon high on chest. P2 holds legs 6″ off ground, and extends arms w/ coupon over chest. Flapjack.
- 300 Goblet Squats – P1 does 15 or 30 goblet squats. P2 lowers to bottom of goblet squat w/ coupon, and holds. Flapjack.
With exactly 6 minutes left, we finished off with 6 Minutes of Mary, popcorn style.
- Flutter kicks
- Banana boat
- WWI situps
- LBCs
- Freddy Mercury
Conditions: Clear and frigid, thankfully without wind. Fake spring is over, winter 2.0 is here.
Rookie brought his baseball co-coach out as an FNG. After disclaimer, we started trying to get warm.
Warmup
- Parking lot mosey
- 15 x Tempo Squats
- 13 x Michael Phelps
- 12 x Cross shoulder taps
- 10 x Weed Pickers
- 20 x Tempo Merkins
Struggling for new and creative ways to inflict pain last night, YHC asked my 6-year-old 2.0 what she thought we should do for the workout this morning. Her response? “Duck duck goose” (and star jumps, her favorite exercise, which we did not partake in). So in typical F3 fashion, we put a spin on the classic game.
Duck Duck Bear
- Pax circle up on their 6 and hold feet at 6″
- “It” pax bear crawls around the outside of the circle and tags someone, who then has to bear crawl and tag them
- 10 burpees for getting tagged
We discovered the chasing bear has an advantage over the escaping bear. Next up:
Flora 1-2-3
Per the Exicon: Dora’s lazy, mean stepsister. All pax partner up, and grab a coupon, preferably of the 35 lbs CMU size (concrete masonry unit).
- 100 Merkins – P1 does 10 with feet on coupon. P2 holds plank with feet on his coupon. Flapjack.
- 200 LBCs – P1 does 20 LBC holding coupon high on chest. P2 holds legs 6″ off ground, and extends arms w/ coupon over chest. Flapjack.
- 300 Goblet Squats – P1 does 15 or 30 goblet squats. P2 lowers to bottom of goblet squat w/ coupon, and holds. Flapjack.
With exactly 6 minutes left, we finished off with 6 Minutes of Mary, popcorn style.
- Flutter kicks
- Banana boat
- WWI situps
- LBCs
- Freddy Mercury