Backblasts

DATE: 2023-03-24
AO: Patriot
Q: Booking
PAX: Shake ‘N’ Bake, Maguire, citrus, Sunshine, bogey, Ice Tea, CableGuy, 2 percent, Flipper, Wallace, Gherkin, Major Payne, Strange Brew, Big Short FNGs: None
COUNT: 15
WARMUP: SSH, Windmills, Cherry Pickers, WMH, Michael Phelps, Hill Billies, Down Dog, Kobra Kai
THE THANG: Line up on goal line—> run to other goal line, 10 burpees, run back 10 Squats— repeat taking off 10 yards, 1 Burpee and 1 Squat until you get to 10 yard line with 1 burpee and 1 squat. Equated to .63 of a mile, 55 burpees, 55 squats

Bear Crawl to the 30- 30 Calf Raises—Crawl Bear Back–30 OH claps Bear Crawl to the 20- 20 Big Boys—Crawl Bear Back—20 Freddy Mercuries Bear Crawl to the 10- 10 Merkins—Crawl Bear Back– 10 Merkins

Lunge Walk to the 20- 20 copperhead squats
Lunge Walk to the 40- 20 shoulder taps
Lunge Burpee to the 40- 20 Heels to heaven
Lunge Burpee to the 20- 20 diamond merkins
Lunge Burpee to the goal line

Sprint back to the opposite goal line
MARY: LBC, Flutters, Dirty Dog, Donkey Kicks
ANNOUNCEMENTS: Grow Ruck is here!
COT: Today was an example of how we support and lift each other up by picking up the six in the first series of exercises. All of those who finished early went back to support others while they finished. No one said to do this, it was a natural instinct.
True teamwork. One of the most important aspects of F3 is supporting and pushing each other. That was on full display today. Let’s try to be an ambassador of that important part of F3 throughout our lives by demonstrating and leading with the at work, home, sports, etc. Lift others up all around you, not just at F3

DATE: 2023-03-24
AO: Horizon-Ao
Q: Legacy
PAX: Kodiak, Lazlo, sticks, Mr Haand, Disco, Old Bay, Fish Fry, 3 mile, Magoo FNGs: Attache
COUNT: 11
WARMUP: Side Straddle Hop, IMP walkers, Hill Billys, Cherry Pickers, Aussie Snow Angels, Michael Phelps, Moroccan Night Club, Downward Dog, Cobra Kai, WGS
THE THANG: 2 sets of modified silent cadence SSHs–we did it both times! Big Fellowship Lap, then Backstreet PAX (to the tune of Back Street Boys “Everybody,” do Moroccan Night Club but do Michael Phelps when you hear variation of “body,” also 3 monkey humpers when you hear a specified word; then 5 minutes of shuttle run with one Apolo Ohno and one Bobby Hurley; then a session of “Abe-Vigoda-Old-Man-Yoga” demonstrating: 1) Pelvic Tilt, 2) Thoracic Glide 3) Neck Glide, 4) the Washing Machine, 5) Spinal Wave (“Alt Cherry Picker”), 6) Sweater pull, 7) Runners Stretch, and 8) 180 toe pointer/sumo squat MARY: LBCs
ANNOUNCEMENTS: Select GTE Events tonight (happy hour) and tomorrow, (King Builder) all PAX welcome irrespective of registration, also Check out backpacking channel for info on trips
COT: Our thoughts are for our GTE registrants this weekend; Impact Ruck and Overnight Ruck. We are impressed that they are taking on this challenge! The sports world is fascinated by “the elite,” but, remember, you don’t need to be in “the elite” to be really special to the people around you. SYITG!

DATE: 2023-03-24
AO: Farm
Q: Infinity
PAX: Sparky
FNGs: None
COUNT: 2
Warm up: Don Quixotes, Beet Pickers, Willie Mays Hayes, LBACs with leg raises, and Mosey.

The Thang: Upper Body workout
21, 18, 15, 12, and 9 reps of the following
HRR Merkins
Coupon Curls
Shoulder Press
Bent Over Rows
Wood Choppers (half as many each side
120m run or 50m rifle carry between each round

Mary: LBCs, Side Crunches, Dying Cockroaches, Bird Dogs, and Plank hold.

CoT: In ancient times, humans got vigorous physical exercise almost every day as they hunted/gathered to provide for themselves and their families. Never before in the history of the human race has it been possible to provide so much for ourselves by sitting so much of the day. However, another thing our ancient ancestors engaged in was frequent social interactions and personal relationships as they shared their food and shelter. Never before in the history of the human race has it been possible to feel so socially isolated while having our physical needs met. We still have those instinctual reactions to social isolation that humans had anciently—the body releases stress hormones to cope with heightened need for survival when alone. There is a need for both physical exercise and social interaction for each of us. Men tend for form friendships side-by-side with other; that is, doing activities together as opposed to women who tend to form friendships face-to-face relating and sharing. (Adapted from the book, The Good Life)

We dedicated this workout in prayer to Sparky’s father who will be undergoing open heart surgery this coming Monday. Please keep him and his family in your prayers.

DATE: 2023-03-23
AO: Highlands
Q: Toolbox
PAX: Jag, Hard Knox, Katniss
FNGs: DR PAX Import out of Franklin, Tennessee.
COUNT: 5
WARMUP: 5 burpees, SSH, 5 burpees, Best damn Rockettes I’ve ever seen, 5 burpees, Single leg lunge, 5 burpees, IBAC
THE THANG: 3 rounds of various arms, shoulders, abs, legs, and mosey/sprint/jump rope. all weighted exercises. trust me bro, even Katniss was gassed out…literally and figuratively.
MARY: 5 exercises each pax chose one and went without rest from 1 to the next…rinse and repeat. ANNOUNCEMENTS: grow ruck, F3 leadership and what F3 means to you…
COT: as always, roll with whatever comes your way it’s all part of your journey. Also the only thing that will ever work is consistent work/effort.
I’m Half the man I used to be (physically), but twice the man I was (in every other way) STITG
Aye!!

DATE: 2023-03-23
AO: Olympus
Q: Doodles
PAX: Peanuts, Hightower, Obadiah, Nano, Juneau
FNGs: Flapjack (came on Tuesday too)
COUNT: 7
WARMUP: SSH, cherry twists, arm circles, down dog, worlds greatest stretch, quad stretches, karaoke, Air Jordans. THE THANG: Jacob’s ladder
PAX does 1 burpee and sprints 50 yds, mosey 30 yds, Bear crawls 20 yds and then 10 Merkins. Then
Repeat back across the field until complete. Repeat up to 10 burpees and going down to 1 merkin. One PAX rotated to jump rope each trip in honor of Joseph the brother sold into slavery. Total of 55 burpees, 55 merkins, 1000 yards of sprinting, 400 yards of Bear Crawls. MARY: we did that.
ANNOUNCEMENTS: GTE this weekend and some backpacking trips coming in April and May
COT: Jacob had 12 sons. Youngest brother Joseph was sold into slavery by his other brothers. But Joseph moved up the ranks and became very powerful in Egypt and very trusted by Pharoah and in charge of the grain reserves. During this time a famine occurred in Israel and Jacob sent his 11 sons to ask Pharoah for food. Joseph was at first disguised but revealed himself to his brothers. They were afraid but he forgave them and said “what you meant for evil, God meant for good.” Q encouraged HIMs to find silver lining in hard trials. You might be there to learn something or be there for a reason possibly something up ahead that you just don’t see yet.