Three Amigos

Sat, Oct 4, 2025•The Den
Three Amigos
49°
Clear (89% humidity)
3 mph E
DATE: Sat, Oct 4, 2025
AO: The Den
Q: Patches
PAX (21): Barn door, Bunyan, Care Bear, Caterpillar, Chumbawamba, Coach K, Double Down, Double Mint, Drawstring, Eagle, Front page, Juanita, Junior Asparagus, KITT, Lorax, Patches, Salami, Sandlot, Sticky Bumps, Streak, Toke
BACKBLAST:

Warmup

5 core principles with hi-lo Merkin hold, Grass pickers, imperial stormtroopers, shoulder medley, SSH.

Rifle carry CBs to field

 

The Thing

A mix of a bunch of exercises for a rep count or distance determined by the PAX (unwittingly).

HR burpees, curls, grave diggers, squrls, toe taps, shoulder press, step ups, incline Merkins, dead hang, flutter kicks, block swings, bear crawl.

Mosey to hills by elementary school. Hill sprints.

Crawl bear up hills to parking lot. Mosey back to blocks, rifle carry blocks back to flag.

Freddy Mercury, LBCs, Homer & Marge, light stretching

 

COT

Great turnout and a beautiful morning for F3. Welcome back to Sticky Bumps! Great to see him back out and hear about his Achilles recovery progress. Care Bear and Caterpillar finished IPC week 3 with Coach K.

Prayers for travels for Junior Asparagus and parents, Hempfield football player who was injured, military members struggling with depression, Juanita’s M’s surgery, Sticky Bumps continued recovery,

Miles challenge with HOY for fundraiser for Hope Inspire Love (anti-trafficking organization)

 

Clear those calendars for LANCO 8-year Manniversay on 10/18!