Backblasts

DATE: 2022-04-19
AO: Delphi
Q: Glee
PAX: YNAB, Juneau, Pop Fly, Rambler, Bum-Gun, Nano
FNGs: Peanuts
COUNT: 8
Warmups: We did some
Workout:
Mericans – Take a Stand/Youth of Today
Kicks – Mom Won’t Let Me Get a Mohawk/AFI
Plank – Bombshell/Operation Ivy
Speed Skaters – Punk Guy/NOFX
REST – Liquor Store/The Fiendz
Punch – Here’s Your Warning/7 Seconds
Pogo – Eminius Sleepus/Green Day
Mountain Climber – I Don’t Want to go Outside/ The Fiendz
Burpees – Cats and Dogs/Gorilla Biscuits
REST – How’s My Driving, Doug Hastings?/Less Than Jake
Overhead Clap – It’s My Job to Keep Punk Rock Elite/NOFX
Lunges – Sometimes/Blink 182
Flutter Kicks – I Got No/Op Ivy
Side Straddle Hop – Just Like Frank/Less Than Jake
DIY CORE – Barroom Hero/Dropkick Murphy’s
Announcements: Earth Day Cleanup, F3 Cookout, and something else

DATE: 2022-04-19
AO: Freestate
Q: Horshack
PAX: Deagle, Winston, ShowMe, Butter
FNGs: DungeonMaster, Cannoli
COUNT: 7
WARMUP:
Disclaimer – Given!
• SSH x 25 IC
• Plank Jacks x 15 IC
• Willie Mays Hayes x 10 IC
• 3 Laps – Indian Run (aka Ricky Bobby)
• Mountain Climbers x 15 IC
• Imperial Squat Walkers x 15 IC
• Cherry Pickers x 15 IC

THE THANG:
The Escalator Returns
• Pax repeat a series of exercises, escalating up, per the following. • Burpees are OYO; other exercises were either IC or OMC:
o 5 x Burpee
o Add 10 x Alternating Lunges
o Add 15 x Coupon Curl
o Add 20 x Squat, then a lap
o Add 25 x Dips IC
o Add 30 x Jump Overs
o Add 35 x Upright Rows, then a lap

MARY: Cross-Eyed Mary Always a Beauty!
(work across your core and abs)
• Freddie Mercuries x 15 IC
• Plank-o-rama x 10 IC (cross-crunches for center planks)
• Dying Cockroaches x 10 IC
• X Factors x 10 IC
• American Hammers x 10 IC Each way
• Scissors x 20 IC to close

ANNOUNCEMENTS:
• Thirsty F3rd Thursday is this week on April 21 at Irish Inn at Glen Echo • 1st F: Q-School begins Saturday April 23rd and will last for three weeks
• 3rd F: April 23rd Earth Day Convergence – Adopt a road – with 4 AOs participating. SSL Coordinator at Pyle Middle has been notified. • 2nd F: April 29 – May 1 Backpacking trip
• 2nd F: Dad’s Camp June 4-5
• Memorial Day: 1st F Murph WOD followed by 2nd F Family Potluck Picnic • March 2023 – Grow Ruck in DC

COT: Patriot Day – April 19
• April 19, 1775: At about 5 a.m., 700 British troops, on a mission to capture Patriot leaders and seize a Patriot arsenal, march into Lexington to find 77 armed minutemen under Captain John Parker waiting for them on the town’s common green.
• Suddenly, a shot was fired from an undetermined gun, and a cloud of musket smoke soon covered the green. Ralph Waldo Emerson called it “the shot heard round the world”
• When the brief Battle of Lexington ended, eight Americans lay dead or dying and 10 others were wounded.
• When the British troops reached Concord at about 7 a.m., they found themselves encircled by hundreds of armed Patriots. Later at Lexington, Captain Parker’s militia had its revenge, killing several British soldiers as the Red Coats hastily marched through his town. Parker was heard to have said “Don’t shoot until you see the whites of their eyes”
• By the time the British finally reached the safety of Boston, nearly 300 British soldiers had been killed, wounded, or were missing in action. The Patriots suffered fewer than 100 casualties.
• Patriots’ Day has also been co-opted by fringe elements in American society over the decades and centuries.
o On this day, first blood in the American Civil War was on April 19, 1861 a week after Fort Sumter where there were no casualties on either side.
o In 1993, the Branch Davidian Compound in Waco TX was burned after a 7 week stand-off by FBI and ATF forces killing 80 people, including 22 children. David Koresh fathered at least 12 children by wives who were as young as 13 when they gave birth.
o Just after 9 a.m. on April 19, 1995, a massive truck bomb exploded outside the Murrah Federal Building in Oklahoma City. When the rescue effort finally ended two weeks later the death toll stood at 168 people killed, including 19 young children who were in the building’s day-care center at the time of the blast. Terry Nichols and Timothy McVeigh were convicted of the crime. McVeigh said the date of the Waco siege was his inspiration.

DATE: 2022-04-19
AO: General
Q: Lazlo
PAX: Toolbox, Trolley, Maj. Payne, Shake ‘N’ Bake, Faceplant, 2 percent, Booking FNGs: None
COUNT: 8
WARMUP: Neighborhood warmup with SSH, Imperial walkers, Moroccan night clubs, cherry pickers, downward dog

THE THANG: Route 66. Mosey around the stadium, over the fence and a little stadium tour, stopping periodically for a burpee. Then 2. Then 3, etc. until 11 burpees at the final stop, for a total of… 66.

Then Dora, sort of. PAX partnered up with one on the goal line, the other on the 5, forming two lines. We started with 50 tick tock burpees. First group does a burpee, then the other group does a burpee. That’s two. Repeato to fifty. Then 100 team merkins while the partner runs to the 40, and wait for the six. Then 40 tick tock burpees.
Then 200 team BWS, with partner lunge walk to the 10, and wait for the six. Then 30 tick tock burpees.
Then 300 team LBCs, with partner carioca to the 20, and wait for the six. Then 20 tick tock burpees.

MARY: Flutter kicks, WWIs, side plank hip raises, toy soldiers.

And by consensus, it would have been weird if we didn’t do the 10. So 10 tick tock burpees. And a well-earned Recover.

ANNOUNCEMENTS: New AO starting in Quincy Park. The Capital Tour.

COT: The Q is happy to be back in the swing of things, so we went through the F3 mission, core principles, and motto, just to freshen up.

DATE: 2022-04-18
AO: Farm
Q: Matthew – Running Man
PAX: Chile, Sparky, Infinity, Louis
FNGs: None
COUNT: 5
WARMUP:
Beet pickers
Calf raises
Knees to chest
Don Quixote
Side straddle hops

The THANG:
Run to corner of field,
Tabada
Arm circles
Bonnie Blairs
LBCs

Run to next corner of field,
Tabada
Commandos (high to low plank)
Lunges
Big boy sit-ups

Run to next corner of field,
Tabada
Arm presses
Squats
Flutter kicks

MARY:
American hammers

COT
Announcement: road cleanup 4/23 7:30am
Thought: from a poem on a sundial somewhere in England:

The shadow by my finger cast
Divides the future from the past:
Before it, sleeps the unborn hour,
In darkness, and beyond thy power:
Behind its unreturning line,
The vanished hour, no longer thine:
One hour alone is in thy hands,—
The NOW on which the shadow stands.

Take control on your now and make your future what you want it to be.

DATE: 2022-04-18
AO: Patriot
Q: Lazlo
PAX: Booking, citrus, CableGuy, Wedding Singer, Legacy
FNGs: None
COUNT: 6
Repeating a General beatdown from a few months ago. Testing a theory that having loud metal playing during the beatdown will make everything easier. It failed again. But we still got our beatdown.

WARMUP: SSH, imperial walkers, Moroccan nightclubs, rockettes, cherry pickers, down dog

THE THANG:
Bearicide appetizer. Bear crawl to the 10, crawl bear back. To the 20 and back. To the 30 and back. To the 20 and back. To the 10 and back.
Then 4 sets of AMRAP exercises until the song ends. Then a new song and new exercises.
1) 10 Bonnie Blair’s, 20 coupon squats, 30 monkey humpers, repeato to Metallica / Enter Sandman
2) 10 OH press, 20 merkins, 30 bent over rows, repeato to Iron Maiden / Aces High
3) 10 burpees, 20 groiners (plank position, feet jump together towards hands and back out for 1 groiner), 30 Hillbillies (2-count), repeato to Anthrax/Public Enemy / Bring the Noise
4) greatest hits. 10 OH press, 20 groiners, 30 monkey humpers, repeato to Tool / The Pot The a round of Motivators, from 10 down to 1.

MARY: flutter kicks, WWIs, side plank hip-ups, toy soldiers

ANNOUNCEMENTS: Sign up for the Capital Tour

COT: Good to be back from spring break and some travel before that. The Q read a quote from Bruce Dickinson, lead singer for Iron Maiden, that the world would be a better place if heavy metal bands were in charge. Dubious. But it got me thinking about F3 – we should be in charge. And the more I thought abou that, the worse it sounded. We do hard things. We get up before the rest of the world, push ourselves as hard as we can, encourage and promote making ourselves better people, mostly before the sun rises. If everyone had to do that, I’m not sure where we’d go next. Let’s keep F3 exceptional.