Frog Serenade

by | Aug 6, 2021 | Back Blasts

QIC: Chowdah
PAX POSTED: Apnea, Hitchhiker, Hooker, Vanellope, Grouper, Chowdah

A light showering this morning brought a relaxing mood to the beatdown, 6 PAX fought the fartsack and stretched out on a Wednesday morning. While on the warm up mosey, a symphony of frogs surrounded us which brought the idea of recording the sounds and making an F3 yoga instructional. YHC brought some pain and some lengthening to develop some fundamentals at the District.

QIC: Chowdah

PAX: Apnea, Hitchhiker, Hooker, Grouper, Vanellope, Chowdah

Warm Up:

  • 10 SSH (IC)
  • 10 Frankenstiens (IC)
  • 10 Tappidy Tap taps (IC)
  • 10 second countdown per PAX- Wall sit
  • Mosey length of the field(s) in the parking lot.

Once on other end of parking lot

  • 10 Merkins (IC)
  • 10 Tempo Squats (IC)
  • Run back to the start

The Thang

3 Rounds (all OYO)

  • 25 Tib raises (back off the wall!)
  • 20 Tempo Hand Release Merkins
  • lap around the concession building
  • 10 Split Jack Lunges (EW)
  • Wall sit until the six is in…once six in, 10 second countdown like warmup per PAX


  • leg stretches (no idea of the technical terms of these)
    • runners lunges
    • forward fold
    • forward hang
  • arm stretches
    • Shoulder stretches across chest
    • Shoulder stretch over head to behind back
    • Hands behind back shoulder stretch
  • back stretches and hips
    • kneeling lunges
    • Hip flex stretch
    • knee to chest and over for back


1 minute per exercise (AYG)

  • LBCs
  • Heel taps
  • Rowers (on your stomach, like a breast stroke on land)
  • Dying cockroach
  • Flutter kicks
  • Dory¬† (on your stomach, like your swimming on land… just keep swimming)
  • Hold heels up 6 inches off the ground

Announcements and COT:

  • Metro Ministries: If interested contact Haka (preferable read chatter on slack)
  • prayers for Apnea’s parents as they travel down
  • prayers for those DR and traveling
  • prayers for those injuried