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Modified Soul Crusher

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2 PAX weren’t afraid to do the harder thing this morning and posted to push the limits. I was made aware of the Soul Crusher WO generator via AllDayRuckOff so I took the gamble. Had to modify due to time but here is how we #Crushed the Soul Crusher. 

PAX: Fridge, Sunspot (Q)

  • Fridge used bricks and Sunspot did all w/ a ruck

WARM UP:

Arm circles and a mini lap because we had lot of work to do

THE THANG:

Ruck Curls x15ic

WW2’s x50 oyo (brick/ruck on chest)

Merkin / Ruck Drag x10

Mountain Climbers x20ic

Ruck Row X20IC

Z-Press x15ic

Burpees x30 oyo

8 Count Body Builder x10

Rows x10ic

Flutter kicks w/ brick/ruck held up) x10ic

Rows x25ic

Plank 90 seconds

Rows x15ic

Freddie Mercury x10ic

OH Press x15ic

WW2 x 40 oyo (brick/ruck on chest)

Merkin Drag x10

Curls x10ic

Mountain Climbers x10ic

OH Press x10ic

MOLESKIN:

The only modification we did was for the sake of time we had to eliminate the distances with the ruck on. Regardless we CRUSHED it this morning. One day the weekdays morning WO’s will pickup and the PAX will get even more #Gainz. Nice work Fridge this morning. Way to help keep me accountable and post in the Gloom.

Until next time, Sunspot OUT!

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10 cones and was that a Fox!?

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QIC- Summit

Warm up – all in cadence 

SSH – 30

Cherry picker- 20

Merkins- 10

SSH- 15

Windmill  – 10
Mosey around block back to AO 

10 Cones are set up approx 10yards apart 

1/2 mosey to tenth cone do 10 merkins and mosey back with block  -1/2 stay back and do ‘blockees’ – burpees with blocks. Switch. 

9th- All pax side shuffle cone. 9 merkins. side shuffle back to start 

8th – lungewalk to cone. at each even # cone on way back stop and do amount of merkins per cone you are at. Just because. 🤷🏼‍♂️

7th – NUR to cone, 7 merkins. NUR back 

6th-   lt dan to cone ,6 merkins , lt dan back, stopping at even cones to do amount of merkins.

 
NUR to cone 7 for toy soldier set NUR back for 3rd F  

5th – repeat cone 10 routine but to 5th 

4th-  side shuffle to cone with block .4 merkins, 40 lbcs , side shuffle back. 

3rd- lunge walk to cone with block, 3 merkins, 30 lbc , lunge walk back 

2-  inch worm to cone. 2 merkins , 20 lbc.  inch worm  back 

1 mosey to come, 1 merkin , 10 lbc.  Burpee broad jump back 

Count off  / Name a Rama / COT on blocks 

Great  Push by all! 

Summit

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10/27/2018 F3 LANCO – Deck of Cards

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Seven PAX ignored the rain and wind to show up for a game of cards.

PAX: Eagle, Inspector, Tattoo, Skater, Squared, Garden State, Magneto.

We let the deck do the thinking and the PAX did the work. Each PAX was the Q for the card they pulled.

WARM UP, THE THANG, and MARY:
Each number card was the number +10 for the reps, Royal Cards were 20 reps.

Too many cards were pulled to remember what we did and what order but every Ace was pulled:

100 SSH
100 Flutter Kicks
100 Arm Circles
100 Calf Raises

And each Joker was pulled:
The Motivator
Pinky Pie

Great job today guys. Proud that each of you ignored the weather and posted.

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Wet Grass

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20181024

Q Sharkbait

Pax Priorities & Flea

WarmUp

SSH

IW

Abe Bigota

Copperhead Squat

Hill Billies

Toe raises / Rocky Balboas 3 Rounds

The Thang

ATM’s 3 Rounds

Bearpees to 5

100 yard sprint / backwards run return

Mosey ¼ Mile

1 Pax does 10 Dips while others perform Squats

Mosey Back.

COT Ponder if this was my last week on earth what would I do & who would I connect with?

15 Minute Pacific Ocean Cold Plunge.

Air 53 degrees, Water 62 degrees

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Steps of Fire

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October 4, 2018

9 PAX: Chappie, Fireplex, Chattahoochee, Ruxpin, Toy Soldier, Summit, Leatherman, Semi, Skipper

Q: Chairman

Warmup: 20 SSH, 15 Cherry Pickers, 15 Moroccan Night Clubs, and 15 Windmill all in cadence

The Thang 1: Mosey to fire house.  Run up 21 fire house steps and run down.  21 Merkins. Repeat running up and down steps with descending Merkins count from 21 to 1.  Mixed in some ranger and diamond merkins from 8 count down to last rep being a hand release burpee.

F3 Message: Thinking about Darth Visor and dealing with Tragedy.  Everyone has to deal with tragedy when someone dies unexpectedly, whether mother, father, sibling, child, friend, etc.  During those times we put our faith in God.  The bible says: Psalm 55:22 “Cast your cares on the Lord and he will sustain you; he will never let the righteous be shaken.” Psalm 56:3 “When I am afraid, I put my trust in you.”

The Thang 2: Mosey back to AO. 10 Burpees.

Number-O-Rama and Name-O-Rama with all PAX giving shout out to Darth Visor.  Video file size too big to upload.   My apologies for forgetting all the prayers and announcements due to lag in posting backblast.

Download
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Ultimate football

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10/2 Nugget on Q. 


Warm up. 20 each. SSH. Plank jack. Cherry picker. Windmill. Tempo merkins. Tempo squats. Tempo big boys. (Kinda). 


Ultimate football!
Like ultimate frisbee. Can only take two steps once caught. If team with possession drops they have to do 2 burpees while opposing team can move down field. When team scores they call out exercise all PAX do BUT the team that got scored on does double the reps! Play for 30 minutes!
3rd F. On the platform we have and I used the Eagles as an example for when they won the Super Bowl and glorified all the glory to God rather than beating their chest.

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20180915 4 Q’s

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SSH

Rotating Q

Q; 15 minutes each Croc, Priorities, Sharkbait, You Betcha

Pax; Croc, Priorities, Sharkbait, You Betcha & Jagger

Croc, SSh, IW, Abe Begota & Hill Run 11’s Merkins and Squats

Priorities Whamo Bear Crawl

Sharkbait Daft Punk 5 reps, 11’s Aussie Merkins run backward 25 yards Superman Merkins return run forward 25 yards.

You Betcha Navy PRT; 2 minte Merkins, two minute LBC’s run two laps, Repeat.

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20180912 Maximus

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Q Sharkbait

Pax Flea & FNG Rebar

SSH

IW

HillBillies

CopperHead Squat

Maximus 5 reps; Full Squat, Up Dog, Down Dog, Bear Squat, Dive Through Pushup, Up Dog, Merkin, Bear Squat, Plank, Full Squat, and Stand =1 rep.

11’s Merkins run 50 yards, LBC’s return run backwards run.

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Spartan Smackdown

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Wednesday 9/5/18

7 PAX Posted: Chappie, Ruxpin, Leatherman, Chatahoochee, Vanilla, Fireplex, & Chairman

    Warmup: 30 SSH, 15 Moraccan Night Clubs 15 Shell Pickers, 15 Windmills, & 20 Mountain Climbers

    The Thang1: 100 yard sprint, 10 Merkins, & 10 count X 16

    Break for F3 Message: Calm in times of stress.  Q discussed bringing home newly purchased car (thanks deer) only to discover a dent on fender and other situations we are presented with whether work or personal where we need to try to stay calm.  Bible verses referenced:

    Corinthians 12:10 When you done everything you can do that’s when God will step in and do what you can’t do.

    Psalm 56:3 When I am afraid, I put my trust in you.

    Isiah 41:10 Fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand.

    Joshua 1:9 Have I not commanded you? Be strong and courageous. Do not be frightened, and do not be dismayed, for the Lord your God is with you wherever you go.

    The Thang2: 100 yard sprint, 10 Merkins, & 10 count X 6.  55 yard sprint (due to time), 10 Merkins, & 10 count X 8.

    Total for day: 2,640 yards of sprints & 300 Merkins.

    Circle up for Name-O-Rama.  Prayers for Vanilla leaving for Lynchburg for the weekend, Waterfall’s newborn and is sister-in-law, Vanilla and Stretch’s upcoming newborns, and all 1st responders and armed service members.

    Tried upload video but it says exceeds file size.  

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    Charlie Beatdown

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    20180820

    Q Sharkbait

    Pax Dr Crawfish & You Betcha

    WarmUp

    SSH 25

    IW 20

    Hill Billies 20

    Abe Begota 20

    Walking Planks 15

    The Thang

    Charles Bronson

    SSH, Merkins, Burpees & Sumo Jump Squats.

    Lung Walk around the cones.

    Mary

    The Therkin 5 rounds

    Scissor Kicks 20

    LBC’s 20

    Rosalita 10

    Notice and appreciate the common blessings in our lives.  Time with family and the  joy of new experiences.

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