Radio Q – 3/23/19 Backblast

by Radio, posted in Backblast

Location: Gridlock
Date: 03/23/2019
Time: 07:00a – 08:00a
Weather: 27 degrees and sunny

Q: Radio
PAX: 12 – Oshag, Kisses, Hertz, Barney Fife, Axe Man, Hanz and Franz, Radio, Disconnect, Incognito, Stapler, Sous Vide and Zebra

Introduction & Welcome

  1. My name (Radio) and review the 3 main components of F3
  2. Count-o-roma = 12 men
  3. Name-o-roma = pax introductions (name, age, and F3 nickname or FNG)
  4. Share F3 disclaimer (not a professional, modify, etc.) & the 5 principles of F3
  5. Goal for the Day = Get to know each Pax better & improve Cardio / Muscular Endurance
  6. Theme for the Day = Baseball & Basketball combo
    1. 9 innings with 5 minute quarters
    2. Balls (mosey), strikes (body wt. or coupon exercise) and outs (Ab exercise)

The Thang
The mosey plus the body weight/coupon exercise and ab activity done with a partner; one partner does body wt. and one does the Ab activity for allotted time then switch places; then, switch to a different partner each time you mosey to get to know them

  1. Mosey (4:00 min.) partner Bear Crawls (:30 sec.)     partner Box Cutters (:30 sec.)
  2. Mosey (3:30 min.) partner Burpees (45 sec.)             partner LBC (45 sec.)
  3. Mosey (3:00 min.) partner Merkins (1:00 min.)         partner B. B. Sit-ups (1:00 min.)
  4. Mosey (2:30 min.) partner Cusaks (1:15 min.)           partner Shotguns (1:15 min.)
  5. Mosey (2:00 min.) partner Farmers Walk (1:30)        partner Flutter Kicks (1:30)
  6. Mosey (1:30 min.) partner Bench Press (1:45)           partner Chilcutts/El plank(1:45)
  7. Mosey (1:00 min.) partner Curls* while partner A. Hammer* (alternate 30 sec. X 4)

Wrap-up

  1. Mosey back to Base Camp (1:00 min.)
  2. Annies abdominal exercise (1:00 min.)
  3. Palm the Ceiling or High Five God abdominal exercise (1:00)
  4. Count-a-roma
  5. Name-a-roma (no FNG’s today)
  6. Circle of Trust