Backblasts

Date: 2026-05-30
AO: The Farm
Q: Trilogy ,
PAX: Trilogy, Short-Timer, Squatter, Infinity
FNGs: None
COUNT: 4
WARMUP:
Arm Circles
Willy Mays Hayes
THE THANG:
4 Mile Ruck
MARY:
ANNOUNCEMENTS:
Infinity taking Q on Monday
COT:
Beautiful weather to be thankful for.

Date: 2026-05-30
AO: Ignite
Q: Kodak ,
PAX: Hobbyhorse, Tariff, East Wing, Kodak, Fish Fry, Jag, Legacy, Flux, Brad FNGs: 1 Brad
COUNT: 9
THE THANG: Started with 9, lost a few along the way, ended 6 strong after 10 miles (and a few laps around the parking lot)

COT: Appreciate everyone coming out and supporting the non-running alternative.

Date: 2026-05-29
AO: Sparta
Q: NOAA , Nano
PAX: Drano, Rambler, Peanuts, Pop Fly, OnlyFans, Nano, Dunder, Doodles, NOAA, Obadiah, Hoolihan FNGs: None
COUNT: 11
WARMUP: the standard stuff

THE THANG:
Mosey around WSHS, stopping at each door, then just double doors, then just numbered doors. At each stop; 2 burpees
10 Merkins
10 Squats
An additional exercise chosen by pax leading at that door

MARY: yes

ANNOUNCEMENTS: boneathon, convergence

COT: Discussion on what F3 has given to you and think about how you can give back to continue to grow F3

Date: 2026-05-28
AO: The Night Owl
Q: Sloop ,
PAX: Hobbyhorse, Sloop, Tariff, Napalm (Brandon Frazee)
FNGs: None
COUNT: 4
WARMUP: the usual
THE THANG: 5 rounds of: 10 step ups, 10 merkins, 10 air squats, 200m lap

5 rounds of: 10 Bobby Hurleys, 10 tricep dips, 200m lap

MARY: 3 rounds of: 30 count Hollow Body/low boat pose, 30 count single shoulder taps ANNOUNCEMENTS: Boneathon, Convergence
COT: Give grace, never know what people are going through.

Date: 2026-05-29
AO: Horizon
Q: 3 mile ,
PAX: Hobbyhorse, 3 mile, vplaxico, Attache’, Bo, Disco, Bellhop, Kodiak, Poe FNGs: None
COUNT: 9
WARMUP: SSH, Michael Phelps, Arm Circles, WMH, Cherry Picker, Down Dog, Up Dog, lunge stretch, THE THANG:
– mosey around the field
– pyramids/laps: 5 burpees / 10 squats / 15 merkins / 20 calf raises – 5 monkey humbers / 10 curtsy squats / 15 dry docks / 20 lunges – F3 ultimate – everyone is a winner
MARY:
ANNOUNCEMENTS: convergence, Boneathon
COT: 1 minute of silence