Backblasts

DATE: 2022-01-03
AO: Patriot
Q: CableGuy
PAX: Bone, My Space, Shake and Bake, Spokes, Ice Tea, Lucius, Wedding Singer, citrus, Roadkill FNGs: None
COUNT: 10
WARMUP: SSH, AC, IW, HB, CP, WMH
THE THANG: We ran a lap then did ring of fire rounds of the following with a pax bear crawling (twice) or crawl bearing (also twice) around the circle as timer. We ran a lap after each round and did ~1.5 miles total:

Merkins/Body Weight Squats
Plank Jacks/Jump Squats
Hand Release Merkins/Bonnie Blairs
Overhead Clap/Copperhead Squats

Our final move was a mosey to the railing by the gym for 4X aussies (10)/merkins (10) MARY: Nolan Ryan, Toy Soldier, Freddie Mercury, American Hammer ANNOUNCEMENTS: ARC a-comin; happy hour tbd
COT: Winter is the toughest time to maintain consistency – knowing you’re walking into dealing with snow and ice. How fitting to have this weather on the first Monday and first workout of 2022! Good job starting your year with something difficult. Let’s keep rollin.

DATE: 2022-01-03
AO: Horizon-Ao
Q: sticks
PAX: 3 mile, Kodiak, Disco, Maj. Payne, Brown Bag, Lazlo, Old Bay, Undertow, Magoo, Yardbird FNGs: None
COUNT: 11
WARMUP: Fellowship Lap
THE THANG:
1) Air Press (200)
2) Monkey Humpers (222)
3) LBC’s (200)
4) Seal Claps (200)
5) SSH (200)
6) Calf Raises (300)
7) Flutter Kicks (200)
8) Invisible Jump Rope (300)
9) Mountain Climbers (200)

Total Reps: 2022
MARY: None
ANNOUNCEMENTS: ARC in Feb.
COT: Prepare for the worst, expect the best. Embrace the suck on these bad weather days. It builds up your tolerance for physical and mental adversity.

DATE: 2022-01-02
AO: Mor-Ruck-Ing
Q: Hightower
PAX: YNAB, Rambler, Apache, Hightower, Lazlo, Maj. Payne, Lucius, Old Bay, Sourdough, Baywatch, Jag, Infinity, Gadget, Faceplant, Poe FNGs: None
COUNT: 16
WARMUP:
Active stretching and warmup

THE THANG:
6 mile moderate pace Ruck route with 3 stops: Westend Park for adjustments, Idlywood Park for Lucius Q, then MajorPayne at office parking lot.

MARY:
None
ANNOUNCEMENTS:
Prayers & best wishes for MajPayne and his family on his new job that’s taking him overseas. ARC scheduled for Feb 19

COT:
Prayers for our PAX and their families for the New Year.

DATE: 2022-01-01
AO: Olympus
Q: Hightower
PAX: Pep Talk, Hightower, Pop Fly, Spokes, Yard Sale, Bone, Faceplant, Rambler, YNAB, Ashe, Spit Valve FNGs: Bubbles
COUNT: 12
WARMUP:
Yes in the light rain

THE THANG:
Split into 3, (4) PAX teams

Station 1: sprint across field, bear crawl to end then 3 burpees. Bear crawl, and sprint back Station 2: air squats until runner returns
Station 3: merkins until station 2 open
Station 4: hold plank until station 3 opens
PAX that starts in station 4 rings bell once he completes all 4 stations. Rinse & repeat for 3 rounds.
Team 1 beat out team 3, followed by team 2. All finished strong.

Recovery, then split into Yellow Pennies vs Non Pennies teams for Handball. Final score: Yellow Pennies 1 to Non Pennies 4, yes Yellow team won!

MARY:
Short rounds of core to complete Mary

ANNOUNCEMENTS:
Thank you SpitValve for posting with us all week.
Great to have Bone and Spokes post with us.
Welcome FNG Bubbles!

COT:
New Year goal, find opportunities to increase the Suck. Our small tribe grows stronger when we get through struggles together. Happy New Year and congratulations to F3, 11 years Strong!

DATE: 2022-01-01
AO: Farm
Q: Infinity
PAX: Chile, Matthew – Running Man
FNGs: Native (FNG)
COUNT: 4
WarmUp: Michael Phelps, Willy Mays Hayes, Beet Pickers, LBACs, and mosey one lap around the field

The Thang: We completed the original, first F3 workout, based on Backblast #001 from OBT:

Introduction to basic exercises (x 10 single count):
Merkins
Wide-Arm Merkins
Diamond Merkins
Erkins (inclined Merkins)

Mosey one lap around the field

Introduction to basic exercises (x 10 IC):
Knee Raises + Hello Dollys
Flutter Kicks
The Little Baby Crunches

Mosey one lap around the field

Introduction to basic exercises (x 10 IC)
Side-Straddle Hop
Squat Thrust
Mountain Climber

Mosey one lap around the field
Merkins
Knee Raises + Hello Dollys
SSH
Ten count rest
Diamond Merkins
Flutter Kicks
Squat Thrust
Ten count rest
Wide-Arm Merkins
LBCs
Mountain Climbers

Mosey to hill
Jacob’s Ladder: 1-6 burpees at top, 6-1 squats at bottom
Mosey to starting point
People’s chair for 30 seconds

Mary: Swimmers, Sweat Angels, Nolan Ryans, Big Boi Sit-ups, and American Hammers

Announcements: ARC, Q for Monday

CoT: Shared the following from OBT reflecting upon that first workout:
“10 years on, I believe our greatest success is that there is no such thing as an ‘F3 Man’ — not in the sense of a man who thinks or behaves according to a certain template. F3 is men, in all their variety (from the guys who run five-minute miles to the ones who spend more time chit-chatting than doing exercises). The only requirement for citizenship is the willingness to post, and we will always make room in the tent for you; we know that if you are in proximity, you will be changed.

“Happy anniversary to all of the pax and thanks to every single one of you for making this thing what it is.

—OBT, co-founder of F3