Backblasts

DATE: 2023-01-04
AO: Aerie
Q: Stewie
PAX: Passport, Lonestar
FNGs: None
COUNT: 3
WARMUP:
WINDMILL
CHERRY PICKER.
HIGH KNEES.
MOUNTAIN GOAT
SSH
GOOD MORNING BURPEES!

THE THANG:

Used 6D6 to determine our fate!
A roll of the red die determines the exercise, the remaining 5 determines the reps:

1. MIKE TYSON. -0
2. CRUNCHY FROG. -0
3. CURL-PRESS -x19
4. GOBLET SQUAT -x19 , x13
5. BURPEE OVER COUPON – x16
6. RENEGADE ROW -0

After each exercise above promptly rolled 1D6 to determine the our bonus:

1. BEAR CRAWL X50yd X1
2. MURDER BUNNY X50yd X1
3. INCH WORM X50yd X0
4. BLACK SNAKE X100yd X1
5. LATERAL BEAR CRAWL x50yd X1
6. DUCK WALK X50 X0

MARY:
LBC
Flutter kicks
Shakira

ANNOUNCEMENTS: GroRuck in March!

COT:
Words of Wisdom
We never know which lives we influence, when or why. -Stephen King. ..and shared a story about that.

Closing Prayer

DATE: 2023-01-04
AO: Compound
Q: Popeyes
PAX: Poe, Booking, Hightower, Peanuts, Zeus, Yardbird
FNGs: None
COUNT: 7
WARMUP: A couple laps with arm circles, air presses, high knees, butt kickers, and karaokes THE THANG:
20 Burpees – 1 lap
20 Burpees – 1 Ricky Bobby lap
20 hand release and superman Merkins – 1 Karaoke lap
20 Burpees – 1 finger sweep lap
21 Bonnie Blairs – 1 lap with some sprinting
15 Burpees – 1 lap
4 Willy Mays Hayes and 20 SSH – 1 half lap
15 Burpees – 1 half lap
10 Burpees – 1 half lap

MARY:
50 Flutter kicks
20 American Hammers
50 LBC’s
20 Penguin taps

ANNOUNCEMENTS: Ruck event in March – participate!
COT: Damar Hamlin of the Buffalo Bills is a good reminder that there are things that are going to happen that we can not predict or control. Don’t take things for granted. Do more of the things that you enjoy and do less of the stuff that causes you stress.

DATE: 2023-01-04
AO: Horizon-Ao
Q: Magoo
PAX: SPINAL TAP, Mr Haand, Horshack, Disco, 2 percent, Purple Rain, sticks, Median, Kodiak, citrus, vplaxico FNGs: Atache
COUNT: 13
WARMUP: Abe Vigoda, WMH, Michael Phelps Squats, Cherry Picker
THE THANG: 5 blockies, bear crawl to 18, run to/from goal, bear crawl back, leader leads 20 reps of something until all return MARY: Ring of fire leg pushdown, The Body Saw.
ANNOUNCEMENTS:
COT: GTE35, 2-day hike prep

DATE: 2023-01-04
AO: Farm
Q: Infinity
PAX: Chile, Floppy Disk, Sparky, Faceplant, Matthew – Running Man FNGs: None
COUNT: 6
WarmUp: SSHs, Rockettes, WMHs, LBACs w/leg raised, and mosey.

The Thang:
11’s of the following, IC:
– Step Ups and Rev. Lunges

5RFT
– 20 Band Squats (RBs on knees)
– 30m RB Lateral Walks (15m out and return)
– 20 OH Claps, Calf Raises, or Grady Corns

1RFT
– 10 RB Donkey Kicks, IC each leg
– 10 RB Dirty Dogs, IC each leg
– 10 RB Donkey Kick Pulses, IC each leg

Mary: Single Leg Glute Bridges, Flutter Kicks, American Hammers, Penguin Crunches, Side Crunches, Hello Dolly’s, LBCs, and the Luge hold.

CoT: The Power of Pain
In our society, pain is treated as a bad thing, something to be avoided. The opioid epidemic is just a manifestation of this drift toward escaping negative emotions, including pain.

Be open to the truth that healthy individuals feel pain and use it to become stronger. Strong people feel pain, strong people use pain, strong people feel all of that emotion. Strong people do not try to escape their pain. Strong people are really intimate with their pain.

Pain is beautiful. Pain is what makes us strong. Pain is what makes us human. So many of us think that what we want in life is just to be happy. I really wonder if that’s true. I wonder if we just want to be happy. Or I wonder if we just want to be human.

I don’t want to just be happy. I want to be sad when it’s time to be sad. I want to go through grief and inner turmoil to figure out my values, to figure out what I really believe in. I want to feel discipline and resistance, those are not happy emotions. Discipline and resistance are kind of painful, but that’s what you need to feel in order to do hard, great things.

Posting at F3 is good training for embracing pain. We come out here in the cold, dark early hours of the day to get sore. Expand this approach in more aspects of your life—rather than trying to avoid painful emotions, embrace them, learn from them, grow from them.

DATE: 2023-01-03
AO: Atlantis
Q: Deflator
PAX: Infinity
FNGs: None
COUNT: 2
WARMUP: Arm Circles, Imperial Walkers, SS Hops, Don Quixotem Lunge Pushps
THE THANG: Quick Mosey around 2 blocks followed by a 7 rounds of 20s/10s Tabatas with the following exercises: bear crawl, squats, dips, lunges, shoulder taps, LBCs, MErkin/Basic Burpees. MARY: Dolphin Hops, Leg Lifts, Hello Dolly’s
ANNOUNCEMENTS: Nada
COT: Quote for the new year: “There is no shortcut. It takes time to create a better, stronger version of yourself.” Reminder of what we are trying to accomplish in F3 and to be patient with change.