Backblasts

Date: 2026-03-30
AO: Terrapin Station
Q: 2 percent ,
PAX: 2 percent
FNGs: None
COUNT: 1
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Arm Circles, Don Quixote’s, Willy Mays Hays, RVE’s, Downward Dog, Kobra Kai, World’s Greatest Stretch

THE THANG: Solo Murph Prep:
50 Pull Ups
100 Merkins
150 Body Weight Squats
1/2 Mile Run

Also, toured the Tuckahoe campus a bit and strategically placed 3 newly stenciled F3 coupons in different locations in advance of Easter.

MARY: She fartsacked.

ANNOUNCEMENTS: Recited all upcoming announcements to a squirrel who was walking by in the parking lot. Tried to EH him and he bit me. Should probably schedule a rabies shot today.

COT: Even though there was no one to see in the gloom today, it still felt good to be outside.

Date: 2026-03-30
AO: Horizon
Q: Kodiak ,
PAX: Kodiak, SPINAL TAP, Attache’, Disco
FNGs: None
COUNT: 4
WARMUP: SSH, tricep stretches, IW, DQ, WMH, stretching
THE THANG: Mosey around the neighborhood with occasional stops for a ladder of exercises up and then down: 5 squats
10 merkins
15 calf raises
20 overhead claps
25-yard bear crawl
MARY: everyone pick one
ANNOUNCEMENTS: announcements
COT: Following Attache’ s advice, I saw
Something that needed doing and took the Q this morning.

Date: 2026-03-27
AO: Terrapin Station
Q: 2 percent ,
PAX: 2 percent, Landscape, Ripcord, Sloop, East Wing, Robo, Tariff, Goldfish, Enron FNGs: None
COUNT: 9
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Arm Circles, Don Quixote’s, Willy Mays Hays, RVE’s, Downward Dog, Kobra Kai, World’s Greatest Stretch

THE THANG: 10-1 Motivators, Dirty Hookups, 3 rounds of alternating max effort pull ups, 10 dips, 10 OH press, then a cornucopia of 10 reps of the following exercises: Chest Press
Alternating Side Lunges
Hip Dips
Vertical Leg Raises on the Block
Slow Squats
Slow Merkins
Ball Squeezers (you had to be there)
Alternating Lateral Side Leg Raises
WWII’s w/ ball between the legs (IC)

MARY: Nolan Ryan’s

ANNOUNCEMENTS: see announcements

COT: “If you ain’t growin’, you’re dyin'”- Major Payne

We need to continue spreading the word about F3 and bringing in a strong pipeline of FNG’s. Don’t hesitate to tell your story. Why are you out here? What keeps you coming back? Who else within your circle of friends/colleagues/relatives/total strangers might benefit from something like this? You will get rejected. Don’t get discouraged. When you’re told “No”. It usually means “Not right now”. Revisit. Drip on them. Focus on the community aspect of F3 and less on time of day. Market it as “Adult Recess”, just at an obscene hour of the day. Bribe them with coffeteria.

It might take 6 months to a year before you can show someone the light. A light that only the PAX can see collectively in the gloom.

Date: 2026-03-30
AO: The Farm
Q: Infinity ,
PAX: Short-Timer, Trilogy, Infinity
FNGs: None
COUNT: 3
WarmUp: SSH, Beet Pickets, WMHs, Don Quixotes, Grady Corns, and Mosey.

The Thang: Kalsu!
Background: The “Kalsu” Hero WOD honors 1st Lt. James Robert Kalsu, 11th Artillery Regiment, 101st Airborne Division, U.S. Army, who was killed in action on July 21, 1970 in the A Shau Valley, Vietnam. On lists of the hardest CrossFit workouts, “Kalsu,” is a frequent contender. Here is the workout, pretty simple, really:

100 coupon thrusters, 5 burpees EMOM, starting with 5 burpees.

Mary: Superman Holds, Sweat Angels, Flutter Kicks, Rocky Sit-Ups (Big Boi w/Punch at Top), American Hammers, Penguin Crunches, and Dying Cockroaches.

Observations: Kalsu is a challenging workout. YHC admits that he didn’t feel like doing this hard of a workout this morning; however, the determination of the PAX to stick with it kept us going to achieve a great burn.

COT:
Anytime you hear or see something encouraging you to take offense from someone’s words or actions, it is not inspired by God. It is not to say that the person encouraging you to take offense is bad in and of themselves, although they might be, but that what they are telling you in that moment is not conducive to your spiritual and psychological well-being. I have encountered people to take offense at the slightest provocation. They alienate themselves and end up friendless. They may be in the right, but they are not happy nor mentally well. I like the quote by Confucius: “He who takes offense when none is intended is a fool.”

Date: 2026-03-30
AO: Hamilton
Q: Hobbyhorse ,
PAX: Ice Tea, Legacy, Hobbyhorse, Sloop
FNGs: None
COUNT: 4
WARMUP: stretches
THE THANG: jog and stop for exercises partially focused on some back and core recovery MARY: yoga stretches and flutters.
ANNOUNCEMENTS: zoom seminar on leadership on April 16. Save the date.
COT: my favorite thing about f3 is the camaraderie. Keep giving and you get back more than you give.