Author: Wesley Fox

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244

Backblast

7/2/20: 244

PAX: Crablegs, Parachute Pants (FNG), Swingline, Bare Back, Toothless, Covenant Eyes, Pumpkin Spice, Hi Viz, T Cell, Siri, and Trapper Keeper (QIC).

Disclaimer was givin and PAX mosied around walking trail to the back parking lot for warm up.

Warm up:

SSHs x 14 IC
Squats x 14 IC
LBACs x 14 IC
RLBACs x 14 IC
Butt Kickers x 14 IC
High Knees x 14 IC

Mosied up to the pizza hut pavilion for the thang.

Thang:

To celebrate 244 years of America the beautiful the PAX was commissioned to complete 244 reps of each exercise listed, and after each exercise the PAX would mosie around the side walking trail to loop back to the pavilion.

Side Straddle Hops
Squats
Jane Fondas (122 each leg)
Little Baby Crunches
Calf Raises
Split Squats
Flutter Kicks (both legs count as one)
Single Leg Lifts (122 each leg)

The PAX got as far as the Jane Fondas before we had to drop the mosing around the loop, and then eventually ran out of time afterthe 244 calf raises.

QIC was a little bit to enthusiastic making the list. Maybe because I knew high caliber/overachieving HIM would be showing up. Do not worry, the list will be completed soon.

Announcement:

It was a pleasure to have Swingline join us from F3 Franklin and he also brought an FNG (Parachute Pants) with him, which was also a pleasure to welcome him to F3.

~Trapper Keeper

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Lunging up to lovers circle

Monday 6/8/20

PAX: Defrost, Harvey Updyke, BnB, Vector, PA, Drago, Hi Viz, Siri, Right Said, Cub Cadet, Black Lung, Trapper Keeper (QIC).

Gloom Factor: 73° with lower humidity

Disclaimer given and then mosied around to the east side of WEMS for warm up.

WOR:

IPW x 12 IC
SSHs x 12 IC
Squats x 12 IC
LBACs x 12 IC
BBACs x 12 IC
Air presses x 12 IC
RLBACs x 12 IC
RBBACs x 12 IC

Thang:

After the PAX warmed up we took a run up to the base of lovers circle where we transitioned to walking lunges from the base, up to the circle.

Once we reached the circle the PAX participated in clock work which consisted of every quarter of the circle the PAX performed a different exercise. The PAX start at 12 o clock with 12 SSHs, and then moved the big hand to 15 burpees, then to 30 merkins, and then to 45 squats. I difference to time the PAX did not complete the hour but made our way back down to WEMS. Once the PAX reached the pinic tables at WEMS, divided among the tables to take on 15 split squats with each leg while the other portion of the PAX took on 15 merkins and then flip-flopped.

Headed back to parking lot for some Mary.

Mary:

Freddy Mercury’s x 10 IC
J-Los x 10 IC
Flutter Kicks x 10 IC
HCFs x 10 IC
Box Cutters x 10 IC
LBCs x 10 IC
Hello Dollys x 10 IC
Drago’s Russian Twists x 10 IC
WWIs x 10 IC
APDs × 10 IC
BBSs x 10 IC

Prayer for our country, communities, leaders, and prayer that we value and love others no matter race, creed, ethnicity, etc., for everyone is made in the image of God.

~ Trapper Keeper

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20s in 20 – 1/2/20

Pax: Crablegs, Defrost, High Flyer, Pumpkin Spice, and Trapper Keeper (QIC)

Gloom Factor: Not to cold and pre rain.

Disclaimer was given and off the PAX went with a little mosie around the side loop of the park and ended up at the back parking lot where we met back up with Crablegs after a parking tag exchange with his M.

Warm up:
SSHs x 20 IC
Squats x 20 IC
Good Mornings x 10 OYO
High Knees x 20 IC
Butt Kickers x 20 IC
Air Presses x 20 IC

Thang:
PAX hung around the back parking lot for some 20s in 20. Same concept as 7s but augmented it to 20. The 2 exercises alternated between merkins/big boy sit ups. The starting point was at the first median where PAX started with merkins then traveled to 3rd light post to perform big boy sit ups. PAX hung around there for a majority of the time traveling betweens those to points. Work related, Pumpkin Spice had to cut out early. Indifference to time QIC shortened the last 2 rounds back to the 2nd light post so that we could complete and get back for stretching.

Total of 190 merkins and 190 big boy sit ups.

PAX headed back to shovel flag area and spent the last 3 minutes with a Crablegs inspired stretching session.

COT:                                                    Prayed for a friend of mine who has cancer. Please keep the him and his family in your prayers. Last name is Karrich.

Always a pleasure                  ~Trapper Keeper

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Nothing Wrong Here Officer: 12-5-19

PAX: Defrost, High Flyer, Pop-A-Lock, Pumpkin Spice, and Trapper Keeper (QIC).

Gloom Factor: Rather cold morning but not raining.

Gave disclaimer and then mosied around the back of park to the back parking lot for some warm up.

Warm Up:
LBACs × 12 IC
RLBACs × 12 IC
Overhead Claps × 12 IC
Mountain Climbers × 12 IC
Squats ×12 IC
SSHs × 12 IC

Mosied around the Bob Ross tank to the Pizza Hut shelter for the thang.

Thang:
PAX started out at one corner of the shelter where 25 WW1s were completed. Then traveled via alligator merkins to the 2nd corner where 50 merkins were completed. PAX then traveled via walkimg lieutenant dans to the 3rd corner (During this time a metro police officer came over to investigate the suspicious activity going on. We asked him to join in but he declined. Maybe next time!) 3rd corner, 75 IPWs were completed, each side counting as one. PAX then crawl beared to the 4th corner where 100 squats were completed. After that, PAX broad jumped back to corner 1.

The PAX then stuck around the shelter for 50 merkins and 50 step ups, each side counted as one. This was repeated but the dropped the reps to 25 meekins and 25 step ups.

Next on to the swings where the PAX completed 25 swerkins and 25 down unders.

PAX then mosied around the front parking lot and end back at the starting point for mary.

Mary:
LBCs × 25 IC
American Flutters × 25 IC
Flutter Kicks × 25 IC
J Los × 25 IC
Freddy Mercuries × 25 IC

COT:
Prayed for healing of Hipsters injury. Continued prayer for all those HIM who are injured and speed recovery.

~Trapper Keeper

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Tuesday at Bernie: 11/19/19

Gloom Factor: 43° and drizzling

PAX: Bi-Centennial Man, Cowboy, Crablegs, En Fuego, Money Shot, Silver Medal, and Trapper Keeper (QIC).

Took a little mosie to the front side of SPs and up the stairs and back around, then traveled up to the middle of the field where the PAX warmed up.

WOR:
SSHs × 15 IC
Squaats! × 15 IC
WMHs × 15 IC
Good Mornings × 10 OYO
LBACs × 15 IC
RLBACs × 15 IC

PAX then mosied from the field around to the bottom of Bernie hill.

THANG:

PAX performed 6 sets with 3 stops.
Set consisted of: 5 burpees at the bottom of Bernie hill, then run up Bernie hill to the edge of the field (1st stop) where 10 squats were performed. Then PAX bear crawled across the width of the field to half way point (2nd stop) where 15 air presses were performed. Then PAX traveled from the mid point of the field to the other side by way of side lunges. PAX traveled back to starting point by reversing the mode of travel but without performing exercises.

Note: Side lunges were switched when traveling back to mid point.

After all 6 sets were complete, 30 burpees, 60 squats, 90 air presses, and 120 SSHs were performed.

At the end of the 6th set, 5 more burpees were performed for good measure.

Mosied back to parking lot for Mary.

MARY:
Alternating Shoulder Taps × 10 IC
Flutter Kicks × 10 IC
Hello Dollies × 10 IC
90° Leg Raises × 10 IC
LBCs × 10 IC
Merkins × 10 IC
SSHs × 30 IC

Always an honor to lead the HIM!

~Trapper Keeper