AO: BearCountry

When: 02/09/2022


Number of Pax: 13

Pax Names: Bing, Cash Flow, Dirt Bike, Dr Feel Good, Dreamliner, Funny Car, Gator, Hedge Fund, Hummer, Jigsaw, LinkedIn, Planer,

Number of FNGS: 1

FNG Names: Blue Chip

QIC: Funny Car

The BackBlast:

Conditions: 28 degrees with no wind

F3 Mission Statement

F3 and Covid Disclaimer

Welcome FNG Blue Chip


SSH 25 IC, Imperial Walkers 10 IC, Thru the Tunnel 10 IC, Bat Wings 5 IC, Seal Jacks 20 IC. Squats 10 IC.


Burpees 5 minutes on the minute. 1-standard burpee 2-Superman burpee 3-eight count burpee 4-prison cell burpee 5-standard burpee

Mosey to the benches

11s with step-ups and dips (10-1)

Six sets: Run to the four cones, at the first three cones perform 6 reps of the exercise for that set. Run to the fourth cone, turnaround, run back repeating the same exercise at the three cones.

1-Big Bois, 2-Merkins, 3-Jump Squats, 4-Leg Lifts, 5-Carolina Dry Dock, 6-Side Straddle Hops in cadence  

Divide in to three groups. One rotation of the following:

Group 1: Balls to the wall

Group 2: LBCs

Group 3: Run

When group three completes run they replace group 1 which replaces group 2 which replaces group 3.

Mosey back to the shovel flags. Three minutes of Mary b


Countarama, Namearama

Coach Dean Smith passed away on February 7, 2015. Called a “coaching legend” by the Basketball Hall of Fame, he coached for 36 years at the University of North Carolina. 11 of his teams advanced to the Final Four and two teams won national championships. He was the coach of the 1976 USA Olympic men’s basketball team that won the gold medal. Below are three quotes from Coach Smith.

*Play Hard, Play Smart, Play Together

*What to do with a mistake–recognize it, admit it, learn from it, forget it.

* What to do with a mistake – recognize it, admit it, learn from it, forget it.

Prayer requests and prayer


For Kids service project Feb 11 – see MoneyBall

Scully retirement Feb 26 3-5 at Hot Corner’s home

Log Deck One year anniversary workout Feb 26

GTE “Neptune’s Revenge” oct 7-9

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