Backblasts

DATE: 2022-01-12
AO: Compound
Q: Madoff
PAX: Hightower, Zeus, Pep Talk, Jag, Yardbird, Popeyes, Faceplant FNGs: None
COUNT: 8
WARMUP:
Jog to the underground compound,
Lunges
Hillbillies
Side Straddle Hops

THE THANG:
🔥Ring of Fire🔥
Circled the underground compound, stopping every minute on the minute for 30 seconds of a movement or exercise. 1.Merkins
2. SSH
3. Bear Crawl
4. Lunges
5. High knees
6. Burpees
7. Mtn climbers
8. Air squats
9. Big boys
10. Wall sit

MARY: @PepTalk took over:
6 inches to flutter kicks
Big boys
Plank

ANNOUNCEMENTS:
Wreath cleanup this coming Saturday @Arlington National.

ARC Feb. 19th- T shirt orders out now!

COT: You must change your mindset during the harsh winter workouts- you don’t have to do this, you get to do this.

DATE: 2022-01-16
AO: Mor-Ruck-Ing
Q: Old Bay
PAX: Old Bay, Sunshine, Hightower, Bone, Lucius, Infinity, CableGuy, Gadget, Pep Talk, Sourdough, Kodiak, Yardbird, Magoo FNGs: Exile from Down Range
COUNT: 14
Kudos to @sunshine for co-Q
Pre-Warm Up – waiting for @bone to get gas
WARM UP @Big Chimneys 0.46 miles
Little Bitty Arm Circles
Michael Phelps
Side Straddle Hop
Willie Mays Hayes

Beatdown 1: Basketball Diaries @Cavalier Trail Court 0.86 miles

Wilt Chamberlain’s – Length of basketball court (no ruck)

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

Rucky Bobby’s to Jefferson Village Park

Beatdown 2: Resistance is Futile – Jefferson Village Park 1.97 miles SLOOOW Count and hold

Plank Walkouts
Coupon Lunge
Coupon Two Handed Row
Merkin w/ Coupon
Coupon Squat
Coupon Military Press

Beatdown 3: Killer Kodiak – Soccer Field 3.0 miles

All with ruck coupon, OYO each exercise run to other goal line (Al Gore wait) 20 KB Swing
20 Squats
20 bent over row
20 big boy situps
20 shoulder press
20 curls

Beatdown 4: If time, A Walk in the Clouds at Donald South Park 3.66 miles

10 – Carolina Dry Docks
15 – Big Boy Situps
10 – Merkins
10 – Hernia – Coupon V Up

Mary at Social D:
Micheal Phelps
Itty Bitty Arm Circles
LBCs
Flutter Kicks (in cadence, too many)

ANNOUNCEMENTS:

– Wreath cleanup at Arlington Cemetery – @hightower
– ARC reminder (shirt order) – @infinity
– Polar Bear Plunge Feb 5 – @oldbay
– Terrain Run June 11 – @peptalk

COT: Coffeteria

DATE: 2022-01-14
AO: Sparta
Q: Nano
PAX: Zeus, Bluegrass, Lightyear, Pop Fly
FNGs: None
COUNT: 5
WARMUP: SSH, Windmills, WMH, and a lap with the 3 slam balls, 20, 30, and 40 lb as we passed them around to get to know them;-)

THE THANG: After the lap we started the first round of two which included:

Round 1
40 lb overhead reverse toss to the 30, rifle carry back
20 lb shot-put alternating arms to the 30 and back
30 lb thruster toss to the 30 and back
30 barbell curl
jumped rope

Another lap with the 20 and 30 lb balls Ricky-Bobby style, push-ups with slam ball halfway.

Round 2
40 lb overhead reverse toss to the 30, rifle carry back
20 lb field goal toss
30 lb backwards roll between the legs to the 30 and back
30 barbell pushup with row
jumped rope

Another lap with the 20 ball Ricky-Bobby style, SSH with slam ball halfway.
Another lap with the 20 ball Ricky-Bobby style, calf raises with slam ball to end.

MARY: Each lead one exercise, 5 in total.

ANNOUNCEMENTS: Wreath Cleanup, check slack for more!

COT: The idea of “follow you passion” when it comes to work puts the cart before the horse. People that end up loving what they do learn to love it as they work at it over time. Also, they continue to get better and earn career capital and use that to improve their job functions, hours, independence, and income. Learning to be passionate about what you do is key to enjoying the time you need to spend away from your family and will make you more fulfilled and cherish the time you do have with your family. Take a look at “So Good They Can’t Ignore You,” by Cal Newport if you want to know more.

DATE: 2022-01-14
AO: Horizon-Ao
Q: Brown Bag
PAX: Old Bay, Jag, Kodiak, Booking, Mr. Hand, Hightower, Disco, sticks, Magoo, Yardbird FNGs: None
COUNT: 11
WARMUP: SSH/IW/DQ/CP/WMH/LBAC/Downdog/Cobra Kai
THE THANG: Pax remained in a circle and every 2.5 minutes on the 2.5 minutes for 14 rounds performed 15 burpees and a Mary exercise (LBCs, Freddie Mercuries, American Hammers, Flutter Kicks, LBCs, oblique LBCs (right), oblique LBCs (left), Toy Soldiers, LBCs, In-and-Outs, WWIs, Penguin Crunches, LBCs, Superman) while listening to the hits of today (if today was 1978), including Boogie Shoes, We are Family, Le Freak, September, I Love the Nightlife, I’m Coming Out, Good Times, Night Fever, Heart of Glass, You Sexy Thing MARY: Light stretching
ANNOUNCEMENTS: Polar Plunge, Wreath Cleanup, ARC
COT: 1 minute of mindful breathing. Reminder this is Make America Burpee Again/Burpee Back Better month, where we are falling down and getting back up together to raise awareness of the loneliness and isolation that many feel, especially these days. Having friends you don’t see or have a chance to connect with very often won’t protect you from this, so I’m glad I discovered F3 and I suspect it has helped all of us feel less lonely and isolated. My challenge this month is to look for others to whom I can introduce F3 to help alleviate some of those feelings.

DATE: 2022-01-14
AO: Burg
Q: Ape
PAX: Flame, Mater, Tink, Bail, Ape
FNGs: @coldcut @bakingsoda @snookie
COUNT: 8
WARMUP: SSH, M Phelps, Shoulder Circles, Calf Stretch, Shoulder Opener, Single Lap Mosey

THE THANG:
80 Sec on. 30 Sec Rest. 10 Rounds
– 10 Burpees
– (Alternate Between Sets)
* AMRAP Curls
* AMRAP Back Widows

M Phelps x10

45 Sec on. 15 Sec Rest. 3 Rounds. Focus on form. Slow and controlled movement. – Seated OH Press
– Sit-up to Incline Press
– Coupon Row
– OH Tricep Extension
– Mountain Climbers (Switched to Flutter kicks after 1st round)

MARY:
Ran out of time. Skipped Mary. I was going to have us to Pickle Pointers so I guess you’ll have to get those in on your own time.

ANNOUNCEMENTS:
* Coffeeteria next Fri (1/24) at King Street Coffee
* RECORD YOUR BURPEES! F3 Blue Ridge wants bigger numbers as a region! https://f3maba.com/signup/2022

COT:
In those days when you pray, I will listen. If you look for me wholeheartedly, you will find me. I will be found by you,” says the Lord. “I will end your captivity and restore your fortunes. I will gather you out of the nations where I sent you and will bring you home again to your own land.” Jeremiah 29:12-14 NLT

There isn’t any special ritual or process to pray. It’s simply a conversation with God.