Backblasts

DATE: 2022-05-24
AO: Delphi
Q: Glee
PAX: Juneau, Obadiah, Rambler, Pop Fly, Peanuts, Nano, Wilt
FNGs: None
COUNT: 8
WARMUP: yes
THE THANG: 8 stations with bear crawls, jumping over walls, balls to walls, battle ropes, slam balls, calf raises, dips, jump rope, and merkins MARY: flutter kicks, rocky sit ups
ANNOUNCEMENTS: Memorial Day Picnic
COT: If you are struggling, reach out. There are people who care about you

DATE: 2022-05-24
AO: General
Q: Maj. Payne
PAX: Jenner, Traveler, Lazlo, 2 percent
FNGs: FNG Nielsen
COUNT: 6
The morning started off with a nice surprise as the key guy showed up to unlock the stadium at 0525, so all PAX began on the field and on time — except for Jenner, who decided to take the highway from his home two miles away and got stuck in traffic. Note to self: Always avoid the highway of at all possible! Great to have a FNG along for the adventure through the gloom as well!

WARMUP: SSH, IW, WMH, Cherry pickers, 20 x BWS, LBACs, 20 x BWS

THE THANG 1:
The Pacer: 100yds at one mile pace, 200 yds at one mile pace, 300 yds at one mile pace, 400 yds at one mile pace. We ended up with two groups: a six minute mile group and eight minute mile group.

The Thang 2:
The wheelbarrow pyramid: Partner up. P1 grab P2’s legs for wheelbarrow to the 10 yd line. Then 5 x Merkins. 10 x BWS. Switcheroo and do the same (P2 grabs P1’s legs for wheelbarrow to 20 yd line, 5 x Merkins and 10 x BWS). Keep progressing along while swapping partners for wheelbarrows for 10 and 15 Merkins each 10 yds with 10 x BWS at each switch until at the far side of the football field.

The Thang 3:
Murderous Miracle Mile: Run at previous set pace. Each 100 yds, stop and perform requisite exercise. 10 x burpees at start. At 100 yd mark, do 20 x Box jumps. At 200 yd mark, do 30 x Carolina Dry Docks. At 300 yd mark, do 40 x BWS.

We had to modify to a half mile for time purposes. Finished with 2 x 40 BWS to get to 300 BWS total for the workout.

MARY: 10 x Flutter kicks

ANNOUNCEMENTS: Lots! Murph on Memorial Day followed by F3TheCapital picnic at Accotink Park 11a-3p. 4 Year convergence June 18 0700 at Roosevelt Park.

COT: Life is about pacing. Yes, we want to be accelerating, but we also need to pace ourselves. Go too fast and you burn out. Go too slow and you get left behind. Rely on your brothers and pace with them and you will ultimately accelerate perfectly.

Aye!

DATE: 2022-05-25
AO: Aerie
Q: Chasqui
PAX: Yellow Jacket
FNGs: None
COUNT: 2
WARMUP: Side straddle hops, high knees, butt kickers, run in place.. THE THANG:
100 yd ladder workout with coupon at each interval

20 squats – 10 yds suicides
20 lunges – 10 each leg – 20 yds suicides
20 high curls with one leg back – 30 yds suicides
30 curls – 15 each arm – 40 yds suicides
20 big boy sit ups – 50 yds suicides
jog with coupon to 60 yds, walk back rifle carry
20 merkins – move coupon left/right – 70 yds run
30 rows – 15 each arm – 80 yds run
20 plank rows – 10 each arm – 90 yd run
20 American hammers- 100yd suit case walk – switch arms at end zone

MARY: Mix stretches
ANNOUNCEMENTS: Old Rag TBD.
COT: Uvalde Texas tragedy – thoughts and prayer for the young souls and adults that left this earth yesterday and for their family and the supporting community. 🙏🏼

DATE: 2022-05-25
AO: Compound
Q: citrus
PAX: Hightower, Mark Euler, Yardbird, Speedo (Brad Luring), Peanuts FNGs: @fourpeat (Mark Euler)
COUNT: 6
Every 9:29 (from the start of the warmup until the end of the COT), we performed 5 merkins and 25 calf raises, representing the amount of time Officer Derek Chauvin knelt on George Floyd’s and the date of Floyd’s murder by Officer Chauvin.

WARMUP: SSH, WMH, cherry pickers, IW, hillbillies, world’s greatest stretch, down dog

THE THANG:
PART 1: Run 1 mile (monthly challenge, ✅)
PART 2: Pyramid of 11s (squats and burpees)
PART 3: Ultimate frisbee with 1 burpee penalty for dropping the disc. Then ultimate football when the disc kept getting dropped. Scoring team chose a Mary-like exercise after each TD.

MARY: Everyone took a turn leading an exercise. Flutter kicks, big boy situps, LBCs, T-stabilizers, merkins.

ANNOUNCEMENTS:
– “Thoughts and Prayers” aren’t enough. 20 kids dead at the hands of a guy with a gun. – Murph WOD: Mon 5/30 starts at 7am at GMU followed by coffeterria – Family Picnic: Mon 5/30 starts at 11am runs all day, Lake Accotink – Anniversary Convergence Sat, June 18 starts at 7am Roosevelt Island

COT: How can we each be an ally to support the Black community as well as others who may be oppressed? How can we continue to support diversity in F3 organization locally and on a national level?
(COT borrowed from here: https://f3princeton.com/2022/02/02/black-history-month-tribute-partner-wo/)

DATE: 2022-05-25
AO: Horizon-Ao
Q: Old Bay
PAX: Jag, sticks, Poe, Fish Fry, Kodiak, Undertow, Old Bay, Brown Bag, vplaxico FNGs: FNG Bambi, Attaché
COUNT: 11
WARM UP:
Side Straddle Hop
Little Bitty Arm Circles
Side Straddle Hop
Michael Phelps
Side Straddle Hop
NightClub
Side Straddle Hop
Downward Dog – Cobra
Willie Mays Hayes
Cherry Pickers

The Thang:
Mosey to various points around the AO, Coupons & Ladders then run One – Ball Park
10 – Carolina Dry Docks
15 – Big Boy Situps
20 – KettleBell Swings
Hill Sprint
1 Burpee
Two – Woods Hill
10 – Grave Diggers
15 – Durkins
20 – Coupon Bench Press
Hill Sprint
2 Burpees
Three – School Front
10 – Hernia – Coupon V Up
15 – Coupon Push Up
20 – Lion Kings
Fellowship Run around parking lot
Four – Between the Schools
10 – Man Makers Burpees
15 – Lunges
20 – Plank Pull Throughs
Parking lot sprint

Extra Credit: Wall Sit/Bear Crawl Ricky Bobby – PAX line up on the wall in wall sit position, Ricky Bobby Bear Crawl to move the line, resting in wall sit position.

Mary:
Flutter Kicks
J Lo

Announcements:
2ndF 4th Thursday – Audacious Aleworks
Thursday, May 26⋅7:30 – 9:00pm
Location:
Audacious Aleworks Brewery – Falls Church
110 E Fairfax St, Falls Church, VA 22046, USA

Memorial Picnic
Murph