Backblasts

DATE: 2022-03-26
AO: Farm
Q: Infinity
PAX: Matthew – Running Man, Louis, Chile, Gekko (Keith Capp) FNGs: Buzz (2.0)
COUNT: 6
WarmUp: SSHs, Squats, Don Quixote, Beet Pickers, Rockettes, Michael Phelps, Merkins, and Mosey.

The Thang:
4 Rounds of the Following:
60m Sprint
10 Chuck Norris Push-ups (aka, Knerkins)
10 American Hammers IC
10 Squat Kicks IC
Chuck Norris fact (see below)

4 Rounds of the Following:
20m of Roundhouse Kicks
Karate stance, L leg fwd: R Punch, L Jab, R Uppercut, R Knee x 10 Karate stance, R leg fwd: L Punch, R Jab, L Uppercut, L Knee x 10 Chuck Norris fact (see below)

2 Rounds of the Following:
20m Standing Long Jumps
10 Break Dancers
20m Bear Crawls
CDDs
Chuck Norris fact (see below)

Chuck Norris Facts:
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.
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: Australian Snow Angels, Sweat Angels, Reverse Plank Hold, Reverse Merkins, and Elbow Plank hold.

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: 2022-03-25
AO: Horizon-Ao
Q: Yardbird
PAX: 3 mile, Disco, Fish Fry, Kodiak, Lazlo, Magoo, Mayberry, Mr Haand, Poe, sticks FNGs: FNG, Uber
COUNT: 12
WARMUP: SSH, arm circles, hip swivels, cherry pickers, imperial walkers, WMH, ddog, cobra, awkward fellowship lap to coupons. THE THANG:

Emerging in fog that is more than a BIT, panic sets in as I cannot see Sh$t! 12 pax all on a LINE, 1 will do burpees and that will be FINE. 1 starter PAX hears “exerCISE,” completes 1 burpee per man to no one’s surpRISE. 11 yield coupons at the very same TIME. At burpee com-ple-TION, sprint other end for more Mer-kin-FUN. Mosey back to midFIELD, and finish with bear crawl which is less than IDEAL. During next round, thinks I, we shall certainly modifY! Safely back to our coupON we move left for a new ONE. Next pax turn for set of burPEE, while the rest will take coupons with GLEE. And so it goes with coupON and ON and ON and ON…all the while listening to the Bird of the YARD, thinking, boy this sure is awkWAAAARD!!

Overhead press
Curls
Rows
Squats
Lunges
Grave diggers
Chest press
Overhead squats
Toe taps
Coupon jumps
Bear crawl, karaoke, high knees, butt kickers, backwards…
100 merkins give or take…

MARY: 40 lbcs
ANNOUNCEMENTS: Q for ruck? And other stuff, probably.
COT: Thanks for the witnesses of those who Q, it’s good to step up as other areas of life have not required much in terms of leadership. F3 has been a very good thing in my life since December. Cheers!

DATE: 2022-03-25
AO: Patriot
Q: CableGuy
PAX: Big Short, Flipper, Jag, Sunshine, Lucius, Shake and Bake, Spokes, Elvis, Ice Tea, Roadkill FNGs: None
COUNT: 11
WARMUP:
SSH, Arm Circles, Cherry Pickers, WM Hayes, Down Dog, Cobra Kai THE THANG:
400M run
Ring of fire alternating Merkins/Squats while Pax took turns bear crawling the circle 400M run
Repeat with Plank Jacks/Bonnie Blairs
400M run
Hand Release Merkins/Jump Squats, Crawl Bear this time
400M run
Mountain Climber/Monkey Humber

Split into two teams for F3 Ultimate: burpee when the frisbee hits the ground; LBC’s with every score MARY: n/a
ANNOUNCEMENTS: Boneathon, backpacking, Ukraine medical aid via Lucius scout troop
COT: Motivation, accountability, fellowship – that’s what it’s about and thank you for being here for each other.

DATE: 2022-03-24
AO: Olympus
Q: Juneau
PAX: Monk, Rollingstone, I-Beam, Zeus
FNGs: None
COUNT: 5
WARMUP: SSH, Wiley Mays Hays, Cherry Pickers, Lap around the track

THE THANG:
-20 squats
-10 lunges each leg
-10 squat jumps
-5 jumping lunges each leg
X3
-Run as a group around the track
-30 LBC
Rinse and Repeat: completed 3 sets

MARY: None

ANNOUNCEMENTS:
-23 April is earth day and we will be cleaning Rolling Road instead of working out. More details to come.

COT:
Do not take each moment for granted or wish you could hurry up time. Even in difficult times there is a silver lining. My 3 year old daughter came into bed with us last night due to the thunderstorm and kept kicking me throughout the night, I was annoyed but know one day she will no longer need or want us around.

DATE: 2022-03-24
AO: Farm
Q: Chile
PAX: Infinity, Louis, Matthew – Running Man, Sparky
FNGs: None
COUNT: 5
WARMUP:
SSH
Imperial Walkers
Beet Pickers
Michael Phelps
Frankensteins
THE THANG:
3 Rounds of Each Set:
24 seconds on/11 seconds rest

Set 1 –
Step-ups
Squat jumps
Bonnie Blairs
Curtsey Lunges

Set 2 –
Diamond Merkins
Merkins
Inch Worm Merkin
Arm Circles

Set 3 –
Criss Crosses
LBCs
Freddy Mercuries
Mountain Climbers
MARY:
Nolan Ryans
Penguin Crunches
Doggy Paddle
Toe Touches
COT: There’s a common self-sabotaging behavior that many of us fall victim to over and over again: We wait to feel motivated or inspired before we take action toward the goals we genuinely desire to achieve.
Truth is, you’re not always going to be motivated to chase that big goal of yours. And if you’re waiting for the muse of inspiration to reveal itself to you, time is going to wither away and no goddess will descend from the heavens to save you.
The presumption that you take action because you feel a certain way, isn’t a reliable recipe for success. Instead, make it a habit to act before you feel like it. Why? Because by simply taking direct action against that which you resist, the momentum you create will indirectly induce the emotions of motivation, inspiration, and anticipation that you’ve been craving all along.
Over a century ago, psychologist and philosopher William James explained this phenomenon:
“Action seems to follow feeling, but really actions and feeling go together; and by regulating the action, which is under the more direct control of the will, we can indirectly regulate the feeling, which is not.”
When you’re about to take action against something that is of interest to you, you’ll be faced with a lot of resistance. That’s because you’re about to do something that’s quite uncomfortable.
At the root of it, however, this resistance stems from an area in your brain that is trying to keep you safe from venturing out into an uncomfortable zone.
When faced with the notion of an unpleasant activity, the limbic system often wins, and so, we procrastinate. That’s because the limbic system is designed for one thing and one thing only: To keep you comfortable and safe.
This natural tendency to procrastinate is precisely why sometimes, you shouldn’t wait to feel your way into the action that you want, because, quite frankly, you might end up waiting forever. Rather, you’ve got to act your way into the feeling that you want. THAT IS A LONG WAY TO SAY, “FAKE IT TIL YOU MAKE IT”