Backblasts

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Lingering Tryptophan? We’ve Got You Covered!

DATE: 2021-11-30
AO: Freestate
Q: Horshack
PAX: Butter, Winston, Deagle, CashOnly
FNGs: Lefty
COUNT: 6
WARMUP:
• SSH x 25 IC
• Willie Mays Hays x 10 IC
• Trunk Twisters x 10 IC (keeping back straight, bend at waist (1), twist left (2), twist right (3), lift back up (4) • Swing Billies x 15 IC
• El Capitan x 15 each way OYO
• Cherry Pickers x 15 IC
• 3 Laps of Ricky Bobby

THE THANG: New Exercises from the F3 Exicon Beginning with the First Letter of Tryptophan. 45 seconds on, one lap around the blacktop to recover.

• T – Twinkle Toes (Al Gore Squat position doing Calf raises) • R – Rockette Dips – Dips while alternating leg kick outs
• Y – Yurpies (Burpee Variation in honor of Yuri V who developed Plyometrics to train Olympians. Merkin at bottom of burpee is a clap-merkin and 2 tuck jumps per burpee)
• P – Pistol Squats (One legged squats. Extend right leg out front. Lower and keep right leg extended out, then raise back up. Flapjack. Takes balance. Can be done in front of a pole for balance help)
• T – Tie Fighters (Baby Arm Circles in a lunge position. Forward with right leg forward. Backward with left leg forward) • O – Outlaws
• P – Plank Compass (From plank position, Q calls out direction such as 90 degrees right or 180 degrees left. Pax rotates accordingly, walking hand over hand to the location designated by the Q (staying in plank), with toes acting as the center of the compass (stationary), and hands and head moving around the arc of the circle)
• H – Hip Slappers (Decline plank – alternating releasing one hand and slap hip on same side) • A – Apollo Ohno (Speed Skater alternating side hops)
• N – Noodling – In plank, alternate each hand reaching down and out for a 4 – count cadence

MARY:
• Box Cutters x 10 IC each direction
• LBCs x 20 IC
• Leg Lift Rosalitas x 15 IC
• Dying Cockroaches x 15 IC
• Flutters x 20 IC

ANNOUNCEMENTS:
• Adopt a Road Clean Up with 2.0s – Saturday after beatdown and coffeeteria.
• Need to start thinking about coverage during the winter holidays depending on how many of us are out of town. I am out Thurs Dec 23 – New Year’s Day.

COT:
F3 is all about invigorating community leadership. F3 defines Positive Habit Transfer as Ingraining Advantageous Tendencies In Others.

Habits are regular tendencies that become engrained over time. Habits can be positive, neutral, or negative. Bad Habits are easy to slip into, but hard to break. Positive Habits are hard to develop, but easy to slip out of.

When it comes to positive habit transfer, a man cannot give away what he himself does not possess. Because positive Habits are easy to slip out of, leaders must also take measures to ensure that their own Guardrails are not crumbling while he is trying to help others build theirs.

Guardrails allow a man to Accelerate without crashing. A growing set of positive personal habits acts as a guardrail just like having a habit of shared accountability between one another also acts as a guardrail.

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Neighborhood Tour

DATE: 2021-11-29
AO: Patriot
Q: Wedding Singer
PAX: Bone, Booking, CableGuy, Coconuts, Ice Tea, Lucius, Roadkill, Spokes FNGs: None
COUNT: 9
WARMUP: SSH, Arm Circles, Michael Phelps, Downward Dog, World’s Greatest Stretch THE THANG:
Run to Nottingham Elementary
20 merkins
20 lunges
20 shoulder taps
Run to Minor Hill (highest point in Arlington)
20 dips
20 squats
20 big boy sit-ups
Run to Little Falls Church
20 merkins
20 American hammers
20 mountain climbers
MARY:
50 lbcs
10 thread the needle side planks (each side)
10 side plank crunch (each side)
20 Freddie Mercuries
20 bird dogs
30 Superman’s
20 flutter kicks
COT: it’s the most wonderful time of the year. Manage the end of year deadlines and stress, and celebrate the season.

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WWII Fitness Test

DATE: 2021-11-29
AO: Farm
Q: Chile
PAX: Infinity, Matthew – Running Man
FNGs: None
COUNT: 3
WARMUP:
SSH
Grady Corn
Beet Pickers
Calf Raises
Willie Mays Hayes
Imperial walkers

THE THANG:
WWII Workout (Modified version of WWII Fitness Test)
AMRAP
Round 1 – Bent Over Rows (20 seconds)
Round 2 – Squat Jumps (20 seconds)
Round 3 – Push Ups (20 seconds)
Round 4 – Big Boy Situps (20 seconds)
Round 5 – Military Press with coupon (20 seconds)
Round 6 – Squat Thrusts (20 seconds)
Round 7 – Coupon Swings (20 seconds)
Round 8 – Curls (20 seconds)
Run across field between sets

MARY:
Rosalitas
Penguin Crunches
Australian Snow Angels
Doggy Paddle
Glute Bridges
American Hammers
Plank

ANNOUNCEMENTS: None

COT:
Next week we commemorate the 80th anniversary of Pearl Harbor.

Story of Joseph Leon George
Petty Officer First Class Joseph Leon George was 26 years old on December 7, 1941. At the time of the attack, he was a crew member aboard the USS Vestal, a repair ship moored right next to the USS Arizona.

Following the massive explosion on the USS Arizona, six sailors were trapped in the control tower on the Arizona’s main mast, kept there by the fires raging below. Already badly burned, they searched for a way to escape the ship.

Joe George spotted them from the USS Vestal and threw them a line, in spite of being ordered to cut the line between the Vestal and the sinking Arizona. Climbing hand over hand across the rope, all six sailors made it across alive. One would die a few weeks later from his injuries, but the rest survived.

George passed away in 1996, never officially recognized for his heroic actions. But in 2017, the United States Navy finally authorized the posthumous award of a combat medal to Joe George.

“Pearl Harbor remains a symbol of American resilience and resolve, and we pray for all those that have served and continue to serve in our military. May we never forget their bravery and sacrifice.” – Jim Justice (Gov. of West Virginia)

WWII Fitness Test Score Card
https://www.artofmanliness.com/wwii-fitness-test-scoresheet/