Birthday Pool Party!

Posted on Posted in Backblasts
  • When: 12/30/2020
  • QIC: Saigon Sam
  • The PAX: Team Mom, Son of Sam, Peg, Papa Smurf (RR) Savage(R), Hammer, 3 Peat(R), Phoenix ( RR)

8 Pax joined YHC this morning for a birthday workout!  What a great way to celebrate!  Always good to have Guard Dawg aka Team Mom aka Guard Mom visiting down range as well.

I was inspired by recent actions of Check Please.  He saw a need and jumped into action so the theme for today and for 2021 is “ Waste no more time arguing what a good man should be. Be one.” – Marcus Aurelius

Warm Up.  Short Mosey to the field.

  • LBAC Forward & Back 10IC
  • Michael Phelps 10IC
  • Imperial Walkers 10IC
  • Hillbilly 10IC
  • Toy soldiers 10IC
  • Side Straddle Hops 10IC
  • Seal Burpees 5 OYO

The Thang  – Mosey to playground

Cindy – AMRAP, 10 minutes, 5 pull-ups, 10 Merkins, 15 squats.        

Mosey to Pool – 10 minutes Tabata

Perform the main movement for 45 seconds, then the active recovery movement for 30 seconds.

1.) Step ups

(Active Rest) Plank punch

2.) Dips

(Active Rest) Shoulder taps

3.) Step ups

(Active Rest) Plank Punch

4.) Dips

(Active Rest) Shoulder taps

REST – 30 seconds

5.) Derkins

(Active Rest) Bear Pulses aka Bear Fuckers

6.) Body builders

(Active Rest) Controlled Mountain Climbers

7.) Derkins

(Active Rest) Bear Pulses aka Bear Fuckers

8.) Body builders

(Active Rest) Controlled Mountain Climbers

Mosey to field, split into two groups

  • Partner one bear crawl 25 yards and back while others flutter kick with ruck overhead
  • Partner side shuffle 50 yards and back while partner does overhead ruck press
  • Partner rifle carry ruck 50 yards while other pax does Carolina dry docks
  • Partner does farmer carry 50 yards (switch arms on return) while other pax does American Hammers
  • Partner high skip 50 yards and back while partner does ruck upright rows.

Count a Rama

Name a Rama

Welcome FNG Phoenix and double respect! Named Phoenix because he is rising from the ashes and got better today!

Getting better every day in 2021 and focus on your proximity!

“First say to yourself what you would be; and then do what you have to do.” Epictetus

Lets make this the year of accelerating all three F’s!  Being virtuous, Sua Sponte (Of your own accord), leaders!   CSPAN covered a Pax personal plan to get better in the new year.   Here is a 16 minute podcast from the F3Roundtable.

  • Listen to the podcast, “CSPAN Talks 2019 Planning,” on iTunes here.
  • Listen on SoundCloud here.

Download the worksheet, PAX PERSONAL PLAN

Announcements-  100 Burpee challenge, Convergence 1/16 at Boondocks, Kraken 2/20, Spartan 2/27 (pushback to March?), Grow Ruck 5/14-5/16, BRR 9/10-9/11, F3 Anniversary 10/8-10/10

Prayers for healing for Outhouse, for PAX on IR, for YHC’s M recovering from Lyme disease and for all those dealing with Covid-19.  GOD give us the knowledge of your will for us and the power to carry it out! Amen

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