Backblast #001

DATE: 2022-01-01
AO: Farm
Q: Infinity
PAX: Chile, Matthew – Running Man
FNGs: Native (FNG)
COUNT: 4
WarmUp: Michael Phelps, Willy Mays Hayes, Beet Pickers, LBACs, and mosey one lap around the field

The Thang: We completed the original, first F3 workout, based on Backblast #001 from OBT:

Introduction to basic exercises (x 10 single count):
Merkins
Wide-Arm Merkins
Diamond Merkins
Erkins (inclined Merkins)

Mosey one lap around the field

Introduction to basic exercises (x 10 IC):
Knee Raises + Hello Dollys
Flutter Kicks
The Little Baby Crunches

Mosey one lap around the field

Introduction to basic exercises (x 10 IC)
Side-Straddle Hop
Squat Thrust
Mountain Climber

Mosey one lap around the field
Merkins
Knee Raises + Hello Dollys
SSH
Ten count rest
Diamond Merkins
Flutter Kicks
Squat Thrust
Ten count rest
Wide-Arm Merkins
LBCs
Mountain Climbers

Mosey to hill
Jacob’s Ladder: 1-6 burpees at top, 6-1 squats at bottom
Mosey to starting point
People’s chair for 30 seconds

Mary: Swimmers, Sweat Angels, Nolan Ryans, Big Boi Sit-ups, and American Hammers

Announcements: ARC, Q for Monday

CoT: Shared the following from OBT reflecting upon that first workout:
“10 years on, I believe our greatest success is that there is no such thing as an ‘F3 Man’ — not in the sense of a man who thinks or behaves according to a certain template. F3 is men, in all their variety (from the guys who run five-minute miles to the ones who spend more time chit-chatting than doing exercises). The only requirement for citizenship is the willingness to post, and we will always make room in the tent for you; we know that if you are in proximity, you will be changed.

“Happy anniversary to all of the pax and thanks to every single one of you for making this thing what it is.

—OBT, co-founder of F3

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