Backblasts

DATE: 2022-04-28
AO: Highlands
Q: 2 percent
PAX: CableGuy, Trolley, Toolbox, Hard Knox
FNGs: None
COUNT: 5
WARMUP: SSH, Imperial Walkers, Arm Circles, Moroccan Nightclubs, Don Quixote’s, Willy Mays Hays, Cherry Pickers, Downward Dog, Kobra Kai

THE THANG: 4 Rounds of the Following:
• Sprint goal line to goal line
o 10 Chuck Norris Push-ups (aka, Knerkins)
o 10 American Hammers IC
o 10 Squat Kicks IC
Chuck Norris fact (see below)
• When Chuck Norris does a push up, he isn’t lifting himself up, he’s pushing the Earth down.
• When the Boogeyman goes to sleep every night, he checks his closet for Chuck Norris. • Chuck Norris counted to infinity—three times.
• They once named a street after him, but they had to rename it. No one dared cross Chuck Norris! • How many push-ups can Chuck Norris do? All of them.

(Jungle Gym) 4 Rounds of the Following:
• 10-15 pull ups
• 20Dips
• Toe Taps
• 50 LBC’s
• 15 hanging crunches
• Some Ricky Bobby, Side Shuffles/Karaoke, High Knee Skips around the field sprinkled in between sets of the above Chuck Norris fact (see below)
• Chuck Norris can divide by zero.
• When Alexander Graham Bell invented the telephone, he had three missed calls from Chuck Norris. • Chuck Norris threw a grenade and killed 50 people, then it exploded. • Chuck Norris has a diary. It’s called the Guinness Book of World of Records. • Bigfoot claims he saw Chuck Norris.
• Death had a near-Chuck Norris experience.
• Chuck Norris was exposed to COVID-19. The virus is now in quarantine for 14 days. • Chuck Norris’ tears cure cancer. Unfortunately, Chuck Norris never cries.
• Hand sanitizers can kill 99.9% of germs. Chuck Norris can kill 100% of whatever he wants.

MARY: Nolan Ryans
ANNOUNCEMENTS: 5/30 Murph, Memorial Day Family Picnic, New AO Launching 4/30 7am Quincy Park, Calvary Methodist Children’s Blood Drive (TBA – and just to be clear, we are giving the blood TO the children, not taking it away from them)
COT: “A lot of times people look at the negative side of what they feel they can’t do. I always look on the positive side of what I can do.” – Carlos Ray Norris (a.ka. Chuck)

DATE: 2022-04-27
AO: Compound
Q: 2 percent
PAX: Landslide, Popeyes, Bum-Gun, Peanuts, Zeus, Monk, Jughandle FNGs: Jughandle
COUNT: 8
WARMUP: SSH, Imperial Walkers, Arm Circles, Moroccan Nightclubs, Don Quixote’s, Willy Mays Hays, Cherry Pickers, Downward Dog, Kobra Kai THE THANG: 4 Rounds of the Following:
• Sprint goal line to goal line
o 10 Chuck Norris Push-ups (aka, Knerkins)
• Sprint goal line to goal line
o 10 American Hammers IC
• Sprint goal line to goal line
o 10 Squat Kicks IC

Chuck Norris fact (see below)
• When Chuck Norris does a push up, he isn’t lifting himself up, he’s pushing the Earth down.
• When the Boogeyman goes to sleep every night, he checks his closet for Chuck Norris. • Chuck Norris counted to infinity—three times.
• They once named a street after him, but they had to rename it. No one dared cross Chuck Norris! • How many push-ups can Chuck Norris do? All of them.

(Into the garage) 4 Rounds of the Following:

• 10-15 pull ups
• ¾ speed mosey around the garage, side shuffle, Ricky Bobby, etc. • 25 LBC’s
• 15 hanging crunches

Chuck Norris fact (see below)
• Chuck Norris can divide by zero.
• When Alexander Graham Bell invented the telephone, he had three missed calls from Chuck Norris. • Chuck Norris threw a grenade and killed 50 people, then it exploded. • Chuck Norris has a diary. It’s called the Guinness Book of World of Records. • Bigfoot claims he saw Chuck Norris.

MARY: Nolan Ryan’s
ANNOUNCEMENTS: Welcome FNG Jughandle! Murphy 5/30, Memorial Day Family Picnic 5/30, New AO launching 4/30 at Quincy Park 7am
COT: “A lot of times people look at the negative side of what they feel they can’t do. I always look on the positive side of what I can do.” – Chuck Norris

DATE: 2022-04-28
AO: Farm
Q: Infinity
PAX: Sparky, Matthew – Running Man
FNGs: None
COUNT: 3
WarmUp: SSHs, Imperial Walkers, Don Quixotes, Beet Pickers, Willie Mays Hayes, Calf Raises, Michael Phelps, and Mosey.

The Thang:
Round 1:
10 Merkins,
15 Parallel Squats,
20 Sit-ups, and
⅛ mile run

Round 2:
10 Derkins,
15 Jump Squats,
Jamie (20-20-20 sec V-hold, extensions, V-hold), and
⅛ mile run

Round 3:
10 Clapping Merkins,
15 Copperhead Squats,
20 V-Ups, and
⅛ mile run

Round 4:
10 Stagger pushups (5 each arm),
60-sec Al Gore hold,
20 American Hammers, and
⅛ mile run

Round 5:
10 Peter Parker pushups (5 each leg),
15 Spider-Man squats,
20m Spider-Man Crawl, and
⅛ mile run

Intermission:
10 Hulk Smashers (Rev. Lunges with same fist to ground as leg extended back)
15 Infinity Squats (Squat Jacks with palms extended out front at bottom of squat) 12 Iron Blast (Fwd Lunges with upright row (arms back in the bottom position))
12 War Machines (Fwd lunges to each side with opposite fist to ground as leg extended fwd) 12 Pepper Pulse (Squat Jacks with arms in T position at the top)

Round 6:
10 CDDs,
15 Squat-Lunges,
10 Captain Thors (1:4 ratio of Sit-ups and AHs), and
⅛ mile run

Mary: Superman hold, Sphinx Pose, and Elbow Plank

CoT:
There are only 2 people in this world that you need to make proud. It’s not your mom. It’s not your dad. Not your wife. Not your kids. It’s the 8 year old version of you. And the 80 year old version of you. If those two people are happy with the way you lived your life, it means you did everything right.

DATE: 2022-04-27
AO: Horizon-Ao
Q: Magoo
PAX: Old Bay, Mr. Hand, 3 mile, Jag, Kodiak, Disco, vplaxico, Faceplant, sticks FNGs: Attaché
COUNT: 11
WARMUP: SSH, @faceplant is late burpees, cherry picker, WMH
THE THANG: Lots of mosey interspersed with merkins, dips, aussie merkins, burpees, shoulder taps, roll-over merkins etc. MARY: Ring of fire logs, airplane, flutter kick
ANNOUNCEMENTS:
COT:

DATE: 2022-04-26
AO: Freestate
Q: Horshack
PAX: Butter, Rough Rider, ShowMe, Deagle, CashOnly, Winston
FNGs: Torpedo, Cannoli, DungeonMaster,
COUNT: 10
WARMUP: Dealers Choice
THE THANG: Playground of Pain, 2 at each Station and 2 Rounds, 45 seconds on, 15 off – Squats
– Australian Pull Ups
– Step Ups
– Dips
– Decline Merkins

MARY: Dealers Choice
ANNOUNCEMENTS:

3F: EarthDay Road Cleaning Success!!
• 1F&2F: Backpacking trip (April 29-May1) HT
• 1F: New Arlington AO launch Quincy Park, Sat April 30 Traveler • 1F: Capital Tour CSAUP (May 15-21) Lazlo
• 1F: Boneathon (May 21) Bone
• 1F: Murph WOD Memorial Day (Mon May 30) Yardsale/Roddick
• 2F: Family Picnic (Mon, May 30) Nano
• 2F: Dad’s Camp (June 4-5) Rambler
• Anniversary Convergence (June 18) MjP
• Harpers Ferry Ruck & Tubing (Date TBD) Jenner
• Sept 11 Stair Climb (Sun 9/11) I Beam
• March 2023 GrowRuck DC Old Bay

COT: An F3 History Lesson:
Our Origins: F3 officially started with it’s first workout on Jan 1, 2011 at AG middle School in Charlotte NC with 35 men. OBT & Dredd broke off from a similar workout group which did not want to grow in order to share with others because they discovered that men after 40 years old (aka in the 3rd quarter of their life) needed this the most.
Using the principles found in, “The Starfish and the Spider: The Unstoppable Power of Leaderless Organizations” by Ori Brafman and Rod Beckstrom, they established an internal structure to help mobilize men to strengthen themselves at home, in the workplace, and in the community. They broke that group up as it started to grow in August of 2011. F3 The Capital Region History
The Saturday after Thanksgiving in 2012, Belk from Charlotte made a trip to DC to rally a few former co-workers and friends in MD, DC, and VA to join an inaugural workout at Wolf Trails Park in N. Virginia. About a half dozen men stuck with it including Bunny Rabbit (moved to Boston), Early Bird (now at Mt Vernon AO), and Horshack. Over the first few years, the AO shifted over to Teddy Roosevelt Island and called itself the Rough Riders. But the Pax wasn’t very connected with the F3 Nation – and didn’t grow very much – never getting more than about eight men over five plus years.
In February 2018, the Rough Riders disbanded and moved the AO to Mt. Vernon where most of the Pax lived and wanted to train for half and full marathons. Meanwhile Horshack hibernated in his fart sack. Later in 2018, Major Payne moved to DC from a strong F3 region in Chapel Hill and launched an AO at Yorktown High School called The Patriot. Under Major Payne’s leadership, and now with Hightower, The Capital Region has (as of April 2022) grown to 18 AOs, plus added two additional regions: Blue Ridge (now at 5 AOs), and Annapolis (now 6 AOs)