Backblasts

DATE: 2022-05-29
AO: Mor-Ruck-Ing
Q: Kodiak
PAX: Old Bay, Magoo
FNGs: None
COUNT: 3
WARMUP: It’s a beautiful day, let’s get moving
THE THANG: Making a brisk rucking pace, the PAX made their way to the Brandymore Castle and scrambled to the top, cut their way to Arlington on Ohio Drive and hiked up a second high point on Minor’s hill; some squats and and additional hill scrambles were added along the way. MARY: Let’s have coffee
ANNOUNCEMENTS: None
COT: It’s a beautiful day; let’s make the most of it.

DATE: 2022-05-28
AO: Sandlot
Q: Maj. Payne
PAX: citrus, Lazlo, Shake ‘N’ Bake, Toolbox, Moneyball, Michael (Bronco) FNGs: Attaché
COUNT: 8
Eight PAX embarked on a secret journey this A.M. at #thesandlot. To believe the feats of epic excellence that occurred, one would have to have actually been there. The following is a very loose account of what happened. Remember, it’s top secret.

WARMUP: Yes, and it included the SSH, IW, WMH, Cherry Pickers, LBACs front, back and seal clap.

THE THANG: Head over the rollbar for some down and backs culminating in a whole lot of Absolutions! Men, this was tough business.

Once finished, back over the rollbar for some traveling. The PAX moseyed here and there and through the Bearmuda triangle. Several crashed along the way, but their brothers were there to pick them up. Well done for this phase.

Cool down included a quick game of F3 Kickball. Bears rules. ‘Nuf said.

MARY: Oh, there’s always something about Mary, and the PAX all participated in a flapjack fashion. H/T @Lazlo for reminding YHC that this was an hour-long workout. Check.

ANNOUNCEMENTS:
1. The Murph 0700 on Monday, May 30. Google Map RAC Field. Pull-up bars are on the tennis courts immediately adjacent.
2. F3TheCapital picnic 1100-1500 Monday, May 30 at Lake Accotink Park. Google Map Lake Accotink Park.
3. The Capital Challenge is coming! 8 beatdowns in 7 days – June 5-11. Watch Slack for deets.
4. And finally, F3TheCapital 4-Year Anniversary Convergence 0700, Saturday, June 18 at Roosevelt Island. Google Map Theodore Roosevelt Island.

COT: Leadership comes in many flavors, and it’s important to stress your leadership skills in different ways. Always look for ways to accelerate your life so that you can become a better father, son, husband, brother, friend or crazy uncle — whatever your role at any particular time might be!

Aye!

DATE: 2022-05-28
AO: Farm
Q: Infinity
PAX: Gekko (Keith Capp)
FNGs: None
COUNT: 2
Warm up: SSHs, Don Quixotes, Cherry Pickers, Air Squats, Merkins, and Chinooks.

The Thang: Sully Community Center
Mosey over to the new Sully Community Center for some parking lot activities – Bear Crawl from first parking lot island to the next
– 10 Burpees
– Bear Crawl from the 2nd parking lot island to the next
– 20 Derkins off curb
– Walking Lung to bike racks
– 20 Australian Push-ups on bike racks

Kickboxing
– 2xJab-Cross-Knee (right side)
– 10 Peter Parker Push-Ups
– 2xJab-Cross-Knee (left side)
– 10 Peter Parker Push-Ups

– 20 Dips off bench
– 10 Squat Kicks, IC
– 12 Derkins
– 20 Step Ups
– 12 CDDs with feet elevated
– 20 Stagger Hand Merkins

Mary: LBCs, Flutter Kicks, American Hammers, Penguin Crunches, Reverse Plank, Nolan Ryan, and elbow plank.

Mosey back to flag

CoT: The Golden Buddha
In 1957 an entire Monastery in Thailand was being relocated by a group of monks. One day they were moving a giant clay Buddha when one of the monks noticed a large crack in the clay. On closer investigation he saw there was a golden light emanating from the crack. The monk used a hammer and a chisel to chip away at the clay exterior until he revealed that the statue was in fact made of solid gold.

The statue was thought to be built in 1,403 and was revered by Buddhist for many hundreds of years. In 1,757 the Burmese Army was invading Thailand. Facing complete annihilation, the Buddhist monks at the monastery hastily began covering their Golden Buddha with clay to make it look of little or no value to the invading army. During the invasion all the Buddhist monks were tragically murdered, but the Golden Buddha was left undiscovered.

In F3 we post in the early morning hours and often ask ourselves, “Who are we really, why am I here and where am I going?”

What this story so eloquently explains is that inside each of us, there lives a golden Buddha of light. Our purpose in life is to rediscover our Buddha for ourselves.

What happens over the course of our life is that we pile layer upon layer of clay over our own Golden Buddha. The heaviest layer of clay is of our own doing – it’s our own ego and it’s limited thinking along with our unconscious conditioning. The other layers of clay get added on from external influences. Eventually we are so laden with clay that we forget that the Golden Buddha is there all the time.

The secret to finding our Golden Buddha, our higher purpose, lies not in the future, but in our past. All we need to do is start chipping away at the clay and rediscovering those things we were passionate about as we grew up. We reconnect with the things that first brought joy into our lives. We recall the times when we were “in the flow” and time stood still. We chip away at our clay at F3 and as we get close, that golden light from within us will once again reemerge.

DATE: 2022-05-28
AO: Freestate
Q: ShowMe
PAX: Riot, Horshack, ShowMe
FNGs: Dungeon Master, Sherlock, Elsa
COUNT: 6
warmup:

Ssh x 25
Hillbillies x 15
One legged burpees x 10
Windmills x 15
Mountain climbers x 15
El capitans x 15

the thang: circle of pain – 3 laps around circle
– emom

Fingertip merkins
Up and overs
Carolina dry docks
Kraken burpees
Incline merkins
No surrenders
Glute bridge

mary:

Rosalitas x 15
Outlaws x 10 each way
Crunches – the little baby ones x 25
Kicks – flutter x 20
Scissors x 10

announcements: the murph on monday, road cleanup on June 4th

cot: with all the dark news of the past week, we return to the things that we have to be thankful for with howard thurman’s prayer of thanksgiving

today, I make my sacrament of thanksgiving
i begin with the simple things of my days:
fresh air to breathe, cool water to drink,
the taste of food, the protection of houses and clothes, the comforts of home. for all these, I make an act of thanksgiving.

i bring to mind all the warmth of humankind that i have known: my mother’s arms, the strength of my father, the playmates of my childhood, the wonderful stories brought to me from the lives of many who talked of days gone by when fairies and giants and all kinds of magic held sway; the tears i have shed, the tears i have seen; the excitement of laughter and the twinkle in the eye with its reminder that life is good. for all these, i make an act of thanksgiving this day.

DATE: 2022-05-27
AO: Horizon-Ao
Q: Maj. Payne
PAX: 3 mile, Bambi, Poe, Flipper, Yardbird, Kodiak, sticks, Lazlo, Mayberry FNGs: Attaché
COUNT: 11
A gray day in the gloom brought 11 PAX out for some circuit fun lifting heavy stuff and a bit of F3 Ultimate. Once Mayberry finished his 5 x penalty burpees for a late arrival, the PAX got down to business.

WARMUP: SSH, IW, WMH, Cherry Pickers, BWS, Merkins

THE THANG: Mosey to the little turf area on the other side of Discovery Elementary where YHC placed some heavy stuff for some circuit training. 2 x rounds of 30 seconds on / 15 seconds off. Station 1: Wall balls with the 20# medicine ball; Station 2: Battle ropes; Station 3: Coupon curl; Station 4: KB Squat; Station 5: Coupon Overhead Press; Station 6: KB Swing; Station 7: Single 70# bucket farmer carry; Station 8: Burpees; Station 8: Sandbag obliques drag; Station 10:: Chain ground to overhead; Station 10: Burpees

Then mosey back to the field for some F3 ultimate frisbee for the remainder of the workout.

MARY: 10 x Flutter kick

ANNOUNCEMENTS: Memorial Day Murph and F3 Picnic Monday. Also take time to remember those who have all in service to our country. Lazlo’s 8 workouts in 7 days is coming up June 5-11. Also, the F3TheCapital 4-Year Anniversary Convergence is coming June 18 at Roosevelt Island.

COT: Always an honor to Q! Find ways to lead. It makes a difference!