A Very Belated IS Backblast-F3 Olympics
QIC: Honey Badger
Date: 9/4/21
PAX: Honey Badger, Drip, BooBoo, Phoenix, Apollo (FNG)
My sincerest apologies for my almost one week delay in posting this backblast…yikes
It was perfect weather for IS last week and perfect for a track and field themed workout. I was blessed with 3 other PAX posting with an additional FNG we picked up along the way making it 5 total PAX.
Warmarama
- SSH x 20
- Whirley with the clap x 10
- Copperhead Squats x 15
- Broga (couldn’t tell you what exercises we did..but there was broga)
400 meter partner relay
- Partner 1: lunge walk around the track
- Partner 2: mosey around the track until catching up to partner 1 and switch
- Relay ended when partner group made it one lap (400 m) around the track.
Field event warm up station
- Jacob’s ladder: 10 burpees near track mosey up to pull up bars for 1 pull-up, back down to bottom/burpee station for 9 burpees, etc. End with 1 burpee and 10 pullups
Discus
- Quick tutorial on technique of throwing a 1.6 kilo Discus occurred
- 4 Pax broke up into 2 teams. Team 1 chooses a thrower who throws Discus as far as they can. Team 2 has to bear crawl to where the discus lands and crab walk back. Team 2 chooses thrower, Team 1 bear crawls/crab walks distance, etc. Pax watching thrower or while other team bear crawling/crab walking to hold high plank. BooBoo had a nice roll on his throw after it landed, some may call that cheating but Phoenix and HB enjoyed the extra bear crawls.
- At some point during this event, we had the privilege of having an FNG who was on the phone watching us look like idiots, join us. The FNG, later to be named Apollo, joined us on our last set of bear crawls/crab walks and showed us the proper form of bear crawls…which was way harder.
High Jump
- World record high jump is over 8 feet, so we did 8 sets of jumping exercises
- Station one: One set of 8 reps of Bobby Hurley’s
- broad jump to station 2 (across high jump platform)
- station two: One set of 8 reps of Iron Mike’s
- Mosey back to station 1
- finished after completing 4 sets of Bobby Hurleys and 4 sets of Iron Mike’s for a total of 8 sets
Circle of Trust
- We explained F3 to our new FNG Apollo and officially gave him his F3 name
- Prayer requests for Mount Tabor shooting and those affected
- Apollo asked for prayers for peace for each of us individually
- HB closed us out with a prayer
