3/3/18 F3BR Back Blast
CHECK OUT THE VIDEO LINK BELOW! Thumbnail may not be present.
AO: The Knoll
Q: MegaDad
11 Pax: 
F3 BR, the Knoll, coupon throwing, VIDEO, 2-3-2018, IMG_6764
I think CAT5 had an excuse, but fastball and the FNGs were fart sacking.
It was a cool 49 degrees when we started, which was very refreshing. The cool weather also meant that Tiger Bait’s short shorts were not to be seen…also refreshing.
-10 incline Merkens to start
-Modified mosey to the sundial
That is, once you arrive, run backwards to the 6th man and then sprint back to the sundial.
I struggled at first at the sundial. What’s the count? What exercise am I doing? That’s what I get for skipping Wednesdays.
-10 side straddle hop
-10 wall dips (freak nasty- when I dip you dip we dip)
-15 Pistol squats
Repeat the previous 3
Next we did a spin on ring of fire. Pun intended. In a walking side squat, rotate in a circle until the Q gives an order (sit down, on your back, Merkin, Burpee, touch the outside of circle, touch Center of circle, change direction of rotation) then back to the squat walk. I think I milked this exercise for 10 minutes. we finished with everybody doing one of each on their own.
I felt better at this point and most were feeling the burn. Time for the hills.
Modified mosey to the top of the hill
-Down the hill (up/downs on Q count)
-up the hill (up/downs on Q count)
-Bear crawl or lawnmower down the hill
-Bear crawl up the hill
-modified mosey to the flag with Tapanga out in front with me
FETCH
This is inspired by worms bringing cinder blocks and Tiger bait (who was down to his short shorts by this point) who brought logs last week.
-Grab a frisbee, football, basketball, or tennis ball and racket and a partner.
-one throws/kicks/hits the thing, while the other fetches.
-attempt to complete your age appropriate burpee count (20 – (decade of age x 2)= age appropriate burpee). Several peoples heads exploded at this point. Not that complicated though. If you’re 65, then 20-(6×2)=8 burpees. If your 24, then 20-(2×2)=16 burpees. If you can’t do your Burpee‘s before they get back, do it second time.
Missile toes made me do it twice. I returned the favor.
-Long mosey to the creek for fun with rocks (coupons).
-find the rock you like and lineup
-chest pass the rock as far as you can, pick it up and chest pass back. Six total throws
-Right arm shotput, six throws
-carry the coupon to the top of the hill
-left arm shotput, six throws
ROCK and roll
In a line, on the count of three everybody throws the rock down the hill. Longest rock is done. Carry rock to the creek and plank or 6” until all finish.
Everyone else carries the rock back up the hill for another round. Total 12 rounds. Bow down had a 5lb rock so he finished first. Workhouse has a 50lb triangle that wouldn’t roll but still managed to beat out several people. Snack Pack and Worms almost had to bring in the refs at one point. Double respect and respect for those two. Tapanga and rocket were the last two standing. Tapanga threw it further but rocket beat him back to the creek. Plus he is probably double tapanga’s age.
-Mosey to benches.
-box jump 90 second challenge
70 for yours truly.
T clap for Rockets 50
Tiger bait did 0, but was there in spirit.
Mary’s (lame attempt at it)
-bench leg lifts, 10 straight, 8 at 45 degrees and 5 at 90 degrees. No one got 5
All out sprint back to flag. Then we died. name o rama and Bow Down closed us in prayer. Pray that he gets through busy week with lots of tests/papers.
Until next time men…
-MegaDad (David Mustain)
