Backblasts

DATE: 2022-02-11
AO: Horizon-Ao
Q: Brown Bag
PAX: Kodiak, Disco, 3 mile, sticks, Yardbird, Mr Haand, Vila, 2 percent, Magoo, Old Bay FNGs: Attache
COUNT: 12
WARMUP: SSH, IW, DQ, CP, WMH, LBAC, Downdog/Cobra Kai, Mosey with buttkickers, high knees and skips
THE THANG: (1) PAX line up at midfield and run sprints to endline and back EMOM x8 ; (2) Mosey to discovery entrance to knock out #monthlychallenge (25 steps ups, 25 Big Boys, 25 steps up); (3) Mosey to grab coupons and pair up for Dora (100 Alpos, 200 Derkins, 300 Air Squats), with runners doing some variation of their choice to midfield (e,g, skips, buttkickers, Yves Poll, karaoke, shuffle, high knees, etc.) MARY: Superman, Ring of LBC
ANNOUNCEMENTS: Looking for 2F Q for ARC; Social Distance every Sunday (0530 for Ruckers and 0630 for Runners)
COT: In addition to being National Latte Day it is National Make a Friend Day. It’s easier as we get old to take friendship for granted and for existing friendships to stagnate because of business and distance. I’m grateful to F3 for introducing me to so many new friends.

DATE: 2022-02-10
AO: Highlands
Q: Booking
PAX: Trolley, Katniss, 2 percent, Toolbox
FNGs: Snooze Button
COUNT: 6
WARMUP: SSH, Imperial Walkers, Michael Phelps, Cherry Pickers, Down Dog, Cobra Kai, Worlds Greatest Stretch
THE THANG: 3 stations- run between stations 1 and 2, various bear crawls, lunges, karaoke,duck walks, etc between stations 2 and 3, run from station 3 back to station 1.

All exercises 20x

Station 1
Overhead press
Upright row
Blockies (10)
Curls
Chest press
Squats
Kettlebells
Atlas shrugs

Station 2
Plank jacks
Burpees
Merkins
Hand release merkins
Shoulder Taps
Diamond merkins
Toy soldiers

Station 3
WW1
Big boys
Body weight squats
Prisoner squats
Heels to heaven
Protractor
Freddy mercury

MARY: flutters, LBC
ANNOUNCEMENTS: ARC, welcome FNG Snooze Button
COT:”working hard for something we don’t care about is called stress…working hard for something we love is called passion” find your passion. Getting up at 5 am to be here helps get us through the day

DATE: 2022-02-09
AO: Compound
Q: Popeyes
PAX: Hightower, Zeus, Roddick, Yardbird
FNGs: None
COUNT: 5
WARMUP: Mosey with butt kickers, high knees, arm presses in the air, arm circles, karaokes… THE THANG:
10 Roly Polys = inch worm, 10 Merkins, roll, 10 lemon squeezes (crunches), roll up to your feet, 10 SSH, 10 air squats, 10 burpees (this number did not change), Lap around the field

20 Roly Poly’s, lap
25 Roly Poly’s, lap
20 Roly Poly’s, lap
10 Roly Poly’s, lap

MARY: A-Z with legs, fire hydrants (20 each leg), sit-ups with one leg, American hammers, flutter kicks ANNOUNCEMENTS: ARK, Burden run
COT: We all carry burdens – some seen, some unseen. If you see someone carrying a burden, help them.

DATE: 2022-02-09
AO: Patriot
Q: Big Short
PAX: citrus, Ice Tea, Roadkill, Spokes, Sunshine, Vila, Wedding Singer FNGs: None
COUNT: 8
WARMUP: Side straddle hops, arm circles, imperial walkers, hill billies, cherry pickers, Willie Mays heys, downward dog and cobra kai, and then a handful of burpees, mountain climbers, dips, mercans and squats.

THE THANG: PAX split into two groups, with each group doing three rounds (and change) of CG’s favorite routine. Each round consisted of: 10 burpees
20 mountain climbers
30 dips
40 mercans
50 body weight squats
And one lap around the track

MARY: LBCs, toy soldiers, flutter kicks and Nolan Ryans

ANNOUNCEMENTS: None

COT: “Be excellent to each other”, including friends, co-workers and baristas.

DATE: 2022-02-09
AO: Horizon-Ao
Q: Old Bay
PAX: Kodiak, Poe, 2 percent, vplaxico, Mr Haand, Undertow, Maj. Payne, Lazlo, Faceplant, 3 mile, sticks, Fish Fry, Mayberry, Magoo, Disco FNGs: Vlasic DR from Alabama, Attaché
COUNT: 18
WARM UP
Little Bitty Arm Circles
Michael Phelps
Don Quixote
Willie Mays Hayes
Cherry Pickers

Beatdown 1: Coupons baby!

Coupon Lunge – 10
Coupon Two Handed Row – 20
Merkin w/ Coupon – 20
Coupon Squat – 20
Coupon Overhead Press – 20

Beatdown 2: Half Soccer Field

Wilt Chamberlain’s –

Run Court – 100 LBCs
Run Court- 100 squats
Run Court – 50 flutter kicks (in cadence)
Run Court – 100 Reverse Crunches

Beatdown 3: WonderWall

Balls To the Wall – Toy Soldiers – 20
London Bridge – 10
Wall Tricep Merkin – 10
Wall Sit Seal Claps – 10
Wall Sit Seal Claps (lower) – 10
Wall Sit Seal Claps (even lower) – 10
Wall LBC – 100

Beatdown 4: Coupons Baby!

20 KB Swing
20 Coupon Squats
20 curls
10 big boy situps w/ coupon
60 coupon presses

Mary: PAX Choice

Magoo – Bird Dogs
FacePlant – Nolan Ryans – 50 in cadence
Vlasic – Pickle Pounders
2 Percent – Breakdancers

Announcement:

Feb 19 – ARC
Feb 26 – Burden Run – Olympus
Feb 26 – Polar Bear Plunge – Donate and/or Join Fish Fry & Old Bay

COT:

I’ve fallen further down the F3 “not a cult” rabbit hole by listening to the podcast. I’m a few weeks behind but a topic was PAX being more open/real in COTs

For me, I’ve been struggling with having a short temper with my kids, triggering to easily off little things when the routines go off the rails, eating dinner, bedtime, getting ready for school, or just not listening.

I don’t have solution, I want to be a better dad, and I guess the first step, like AA, is admitting there is an issue and by talking about it w/ PAX it brings a level of awareness and accountability (much like sticking to the exercise routine).

So I brought it up today, to both hold myself accountable for failing and falling short of my goal, being a good/better dad, and for my PAX bro’s to also hold me accountable (“hey, are you still being a jerk dad or doing better this week?”).

Thanks