Backblasts

DATE: 2023-01-06
AO: Horizon-Ao
Q: Kodiak
PAX: Poe, Disco, Mr Haand, 3 mile, Gherkin, Median, Magoo, Yardbird FNGs: @attache
COUNT: 10
WARMUP: SSH, MP, IW, WMH, Don Quixote, Down Dog, Stretch
THE THANG: The theme of the workout is tackling all of your least favorite things. This workout was going to be comprised of some of the Q’s least favorite F3 exercises. So, we started with a set of burpees followed by a run up 35th Street to Minor’s Hill (the highest point in Arlington) with stops for exercises along the way. At Minor’s hill, we did another set of burpees and a set of dips. Each pax selected his least favorite exercise, resulting in sets of break dancers, typewriter merkins and others. Following these 10 sets, the pax Ricky Bobbied back down to the AO with intermittent stops for squats and merkins. The pax completed their return to the starting circle with a bear crawl. MARY: Never surrenders, WW2 and flutter kick
ANNOUNCEMENTS: Sign up for the GoRuck! Magoo is celebrating 37 years of marriage to the same woman without being murdered in his sleep.
COT: Sometimes, we let the unpleasant tasks linger. Don’t let them. Go tackle your challenges!

DATE: 2023-01-06
AO: Sparta
Q: Hightower
PAX: Iron Eagle, MileHigh, Pop Fly, Zeus, Doodles, Gadget, Jenner, Horshack, Maj. Payne FNGs: None
COUNT: 10
WARMUP:
SSH, Frankenstein march, slow lunge walk, down dog & cobra Kai. Then Fellowship Ricky Bobbie carrying 20# med ball around WSHS. THE THANG:
Arrive at stone theatre: High knee step ups & Derkins. Continue Ricky Bobbie with med ball down to track, then 1 lap around.
Line up on goal line, spread 2 med balls out. PAX bear crawl 10 yds, then pass med ball. Continue full length of field and back.
Back on goal line, walk lunge 20 yds while 2 PAX reverse toss med ball. Continue full length of field and back.
All PAX hold high plank. 1 at a time, PAX reverse toss 20# med ball over goal post.

MARY:
Ring of Fire mix of Mary.

ANNOUNCEMENTS:
3F component for GTE: Donovan & Bank to support Special Forces transition after their service is done. GTE 35 sign up!

COT:
2 years ago, the US Capital attack
Brighter note, 12 years ago this week F3 launched first AO in Charlotte, NC. Capital region turning 5 years this year. Great time to reflect on how each of you has been positively changed since finding F3. Challenge this year is to find others guys that need the same n their lives.

DATE: 2023-01-06
AO: Patriot
Q: Lazlo
PAX: Lucius, bogey, citrus, Patchouli, My Space, Shake ‘N’ Bake, Old Bay, Jag, CableGuy, Sunshine, Sloth, Smokey, Flipper, Maguire, Boiler, Big Short, 2 percent, Mackerel, Passport, Wallace, Buddy – F3ATX FNGs: None
COUNT: 22
The Q is attempting to keep up with the AMBAB January challenge and wanted a little help this morning. Fortunately 21 PAX were there to pick him up. It wasn’t clear if the Route 66 warm up was popular or not. There was a little mumblechatter but I think it might have been just compliments. We also tried a game of chance. There was a group that seemed to be on an amazing stretch of luck beating the 50/50 odds. Probably thanks to having an actual professional at turning 50/50 in your favor @myspace. Overall, count 111 burpees plus whatever you did during evens/odds (45 for the Q, I believe, who made up for the other side of those odds with the help of @2 percent.

WARMUP: SSH, Route 66 (mosey around campus with occasional burpee stops, starting with 1 and adding 1 per stop up to 11, total burpee count: 66), Willie Mays Hayes, cherry pickers, Michael Phelps, downward dog.

THE THANG:
Part 1, just Dora. But with tick tock burpees before starting each set. PAX held plank to start each round together. Each pair did 50 total burpees and 100 merkins, then 40 burpees and 200 BWS. The Q cut this off so we’d have time for…

Part 2: Odds and Evens. Starting in a pair, PAX shot odds/evens. If the total was odd, PAX do 5 burpees each and shoot again. If even, PAX can progress by bear crawling 10 yards. But then must find a new partner before shooting again. Repeato until all PAX make it across the field.

MARY: flutter kicks, toy soldiers, dirty dogs

ANNOUNCEMENTS: GTE coming up, get registered, it’s the hardest part

COT: Small acts of kindness cost almost nothing in time and effort, make a big difference, yet we often don’t take the opportunity to do them and ironically, especially with the ones we love. Simply engaging when being engaged shows that person that they matter to you.

DATE: 2023-01-05
AO: Olympus
Q: Juneau
PAX: Ashe, Rollingstone, Glee, Gadget, Zeus, Obadiah
FNGs: None
COUNT: 7
WARMUP: SSH, Michael Phelps, Little Baby Arm Circles, Cherry Pickers, Willy May Hays, Downward Dog, and Cobra Kai.

THE THANG:
-7 PAXs work as a team to run a lap around the track with four coupons (18 kg kettle bell, 10 kg plate, 15 kg plate, 25 lb kettle bell)
– Once complete conduct an arms exercise, ab exercise, leg exercise, and burpees. -rinse and repeat 4 times, last two times running backwards.

MARY: incorporated into the thang

ANNOUNCEMENTS: GrowRuck in March

COT: One of my words for the year is Joy. Finding Joy is not the same as finding happiness. Joy is contentment even in rough circumstances and is infectious. Be joyful always because you are apart of something greater than you, you have a greater purpose in life.

DATE: 2023-01-04
AO: Patriot
Q: Maj. Payne
PAX: Lazlo, Beaux, Old Bay, bogey, CableGuy, Wallace, Sunshine, Ice Tea, Passport, Legacy, Smokey, Anchor Man, 3 mile, Maguire, Wedding Singer, Big Short, Lucius, Mackerel FNGs: Big Data
COUNT: 20
20 PAX posted in the gloom for the first in a series of Ruck Training workouts. No fear — just getting in some solid PT as a team. Those without a ruck got to work with cinderblock coupons.

WARMUP (Slick – no ruck):
10 x SSH
10 x IW
15 x Cherry Pickers
10 x WMH
10 LBACs front and rear
Down Dog / Cobra Kai
20 HRPU (hand release push-ups), 20 BSU (butterfly sit-ups)
10 HRPU (hand release push-ups), 10 BSU (butterfly sit-ups)

THE THANG: Don rucks
Bear crawl ladder on field (if no ruck, lunge walk with coupon for ten steps instead for said amount of bear crawl steps): – 10 x bear crawl steps, then rifle carry ruck for remainder of 100 yds
– 20 x bear crawl steps, then left hand farmer carry ruck for remainder of 100 yds
– 30 x bear crawl steps, then right hand farmer carry ruck for remainder of 100 yds
– 40 x bear crawl steps, then front carry ruck (no straps) for remainder of 100 yds

Pick up coupons ( 200# sandbag, 2 x 80# sandbags, 2 x 60# sandbags, 1 x 50# sandbag, Sand bucket) and move out for semi-loop around school. Rotate coupons approx every 40 steps. Focus on making transitions between PAX more efficient. As expected, the PAX got strung out, with the 200# sandbag falling to the rear. Short stop to explain the importance of keeping a tight group — 10 x Ruck Merkins, 20 x Ruck Squats for fun. After the stop, task organized the PAX into buddy teams who handed coupons off to each other #taskorganizationmatters and #teamworkmatters. Efficiency improved greatly as the PAX moved.

MARY: 25 x Ruck flutter kicks

ANNOUNCEMENTS: Ruck training every Wednesday through Feb 1 at #thepatriot. Looking forward to seeing many more PAX sign up for GTE 35 here: https://growruck.com/event/gte-35/

COT: #teamworkmatters. We don’t succeed by ourselves. Every man needs a brother by his side, especially when things get tough. We all are fighting our own battles, but we cannot fight them alone. Reach out for help and reach out to help. That’s the secret to success.

Aye!