Backblasts

DATE: 2022-01-05
AO: Patriot
Q: Lazlo
PAX: Lucius, CableGuy, Big Short, Bone, Booking, Maj. Payne, Shake and Bake, Wedding Singer FNGs: None
COUNT: 9
Not a lot of mumblechatter was happening at the Patriot this morning. No photo evidence, but on a field covered with snow, YHC decided we’d all find a comfy spot on the field, and get to know our coupons for about 45 minutes. A bit Murph-inspired, but with a few twists. No running. And coupon-focused.
WARMUP: SSH, Imperial Walkers, Hillbillies, Michael Phelps, cherry pickers, mountain man poopers
THE THANG: Pretty simple. Warm up with 25 Bonnie Blairs (the hard way) and 25 burpees. Then complete (in any kind of sets you choose) 100 thrusters, 200 coupon rows (single arm or double arm), and 300 coupon squats. Then finish with 25 Bonnie Blairs and 25 burpees. MARY: Flutter kicks, WWIs, toy soldiers
ANNOUNCEMENTS: ARC is in February, with weekly 2 hour rucks at social distance to help prepare.
COT: QIC was reflecting on two things that seem connected. Watching the Heisman ceremony, Bryce Young’s dad was explaining why his son chose Alabama. He used to tell Bryce that if you’re the best player in the gym, find a new gym. I was also visiting a good friend over the holidays. Great guy. Nice, reliable, successful, and prioritizes family and relationships first. In other words, a much, much better person than I am 🙂 But hanging out with him always inspires me to do better. Both stories made me think about surrounding yourself with people who inspire you, encourage you, or push you to be better in some way. My F3 brothers do that for me – I’m guessing most of you would agree. So look for that in other parts of your life as well.

DATE: 2022-01-05
AO: Compound
Q: Hightower
PAX: Zeus, Faceplant, Hightower, Popeyes, Yardbird
FNGs: None
COUNT: 5
WARMUP:
Mosey over to Winter Compound, for warmup and general stretching THE THANG:
5 stations:
Station 1: sandbag carry up ramp, 5 squats, return
Station 2: lap around garage
Station 3: 10 pull ups or dead hang
Station 4: bear crawl out & back
Station 5: shuffle to paint the lines
Active recovery: 10 SSH & 15 Merkins
Rinse & Repeat for Round 2
Active recovery: 15 SSH & 20 merkins

MARY:
Ring of fire 5 rounds

ANNOUNCEMENTS:
Prayers for Zeus’s wife for her ankle recovery

COT:
Prayers for our PAX on this new year for strength to guide our families and community that leans on us for our leadership.

DATE: 2022-01-04
AO: General
Q: Maj. Payne
PAX: Booking, 2 percent
FNGs: None
COUNT: 3
Three hearty souls braved the ice and cold for a general beatdown this A.M. The following is a true story.

Mosey to the parking deck.

WARMUP: 20 x SSH, 15 x IW, 10 x WMH, 10 x Cherry Pickers, 10 x Burpees

THE THANG 1: Paula Abduls – 2 steps forward and one step back done as traveling burpees for two parking spots, crawl bear one spot back. Repeat for 10 parking spots. Mosey to next parking area

THE THANG 2: Bear crawl around three posts, then crawl bear around two posts, then crab walk around one. Wait for the six in Al Gore.

THE THANG 3: Run a lap around the parking area, then 5 x Merkins. Run another, then 10 x Merkins. And so on for 15, 10, 5 Merkins (5 laps total, 45 Merkins total).

THE THANG 4: Just the Tip Merkins (workout namesake. Thanks @2percent!) 1 x Merkin at tip of first parking spot, shuffle right, move forward and then shuffle left to other tip of the parking spot for 2 x Merkins. Keep going (shuffling right, move forward and shuffling left) to outline parking spots, doing Merkins, continuing in ascending order from 3-10. X Merkins. Total 55 Merkins.

THE THANG 5: Zig zag races. PAX 1 starts moving to the tip of the adjacent parking spot, then back to the tip of the near parking spot, back and forth in zig zag fashion. PAX 2 gives him a head start of two tips and starts, trying to catch PAX 1. PAX 3 starts two tips behind PAX 2, trying to catch him. First race is 10 tips (5 total parking spots), rotating through each of the PAX starting first for races two and three. Races four, five and six are the same, but lead runner gets only one tip lead and race is for 5 total tips.

MARY: 25 x flutter kicks, 20 x American Hammers, 15 x Penguin crunches, 50 x LBCs

ANNOUNCEMENTS: The ARC is coming! FEB 19. Four and 12 hour options! Start your ruck prep now!

COT: Getting out in the gloom each morning helps us all get right each morning. It really helps us to be able to tackle the daily challenges that hit us better than anything else. There are a lot of men out there that need F3 who don’t know they need it. Keep pressing, and keep inviting FNGs. You will make a difference in someone’s life.

Aye!

DATE: 2022-01-01
AO: Freestate
Q: Winston
PAX: Butter, ShowMe, Horshack
FNGs: None
COUNT: 4
WARMUP:
Under the overhang – to avoid the downpour.

SSH, Mountain Climbers,
Michael Phelps,, Windmills, Cherry Pickers

THE THANG:
Shoot the Medicine Ball – get two shots in then rotate to the next Pax, meanwhile the non-shooting Pax wait their turn with an exercise, in four rounds: Merkins
Squats
Shoulder Taps
Alternating Lunges

Suicide longways on the blacktop

Pass the medicine ball in pairs: facing each other and doing sideways lunges the length of the blacktop, repeato opposite leg / direction

Plank passing: all Pax assume plank position in a row and pass/roll medicine ball to next Pax. Back and forth x 5 rounds.

MARY:
X Factors, Freddie Mercuries, Flutters & Outlaws, leg lift Rosalitas, Dollies, plank-o-rama 11 count with Travoltas on the side and shoulder taps in the center.

ANNOUNCEMENTS:

F3’s 11th anniversary today

COT:
Winston described writing his year end note to his team, and it was practically the same as the year before, so he re-wrote it without the assumptions that we are going to get back to normal anytime soon and emphasizing staying connected to people in your life. Reflected on how F3 connections with Pax has been one of the highlights of 2021 in his life.

DATE: 2022-01-04
AO: Delphi
Q: Pop Fly
PAX: Lightyear, Nano, Rambler
FNGs: None
COUNT: 4
WARMUP: We did
THE THANG: 4 Coupon Stations for 4 rounds / 1 minute timer per station Round 1: Overhead Press, Tricep Extensions, KB Swings, Bicep Curls – Run a lap
Round 2: Lateral Raises, Squats, KB Swings, Alternating Shoulder Press – Run a lap Round 3: Front Raise, Lunges, KB Swings, Shoulder Shrugs – Run a lap Round 4: Dips, Squats, KB Swings, Alternating Shoulder Press MARY: 100 Calf Raises, Imperial Walkers, Plank Jacks, Big Boy Sit-ups ANNOUNCEMENTS: None
COT: Ben Roethlisberger played in Pittsburgh for 18 years. That is the stability we crave as fans and must exercise as parents and husbands