Backblasts

DATE: 2022-12-31
AO: Olympus
Q: Rollingstone
PAX: Ashe, CableGuy, Hightower, Juneau, Peanuts, Pop Fly, Rambler, Toolbox, YNAB, Zeus FNGs: None
COUNT: 11
WARMUP: ssh, Willy Mays hays, arm circles, downward dog, mosey around track THE THANG: 10 to 1 countdown. Burpees, squats, calf raises, merkins, arm press.
Assorted sprints, 2 basketball dribble, knock out, 3×3 basket ball, 2 ball pass, human push up thing never to be done again, merkin with basketball.

MARY: NA
ANNOUNCEMENTS: coat drive, grow ruck (see Hightower)
COT: start the new year right bring men to F3, and try something new in your LIFE, I’ll say no more lest I am perceived to say something different than LIFE, some of you have dirty minds, toolbox, pop, Ashe…

DATE: 2022-12-30
AO: Aerie
Q: Lonestar
PAX: Stewie, Yellow Jacket
FNGs: None
COUNT: 3
WARMUP: side saddle hops, Michael Phelps, jog around field
THE THANG: Crawl into New Year
Start at goal line. Bear Crawl 20 yds then 5 Merkins, then set of abs (rotate flutter kicks, American hammer, Big Boy sit ups, dead coack roach & Freddie mercury’s – 20 reps) then legs (rotate squats, jump squats, lunges, step ups on bleachers, squat hold for 30 sec – 20 reps). Switch to crab walk for next 20 hrs, merkins, abs, legs. Continue down to goal line. Jog back and start again. 200 yds total MARY:
ANNOUNCEMENTS: old rag on Saturday!
COT: Hope is a good thing but hope is NOT a strategy!!!

DATE: 2022-12-30
AO: Patriot
Q: Ice Tea
PAX: Roadkill, bogey, Maguire, Sunshine, Big Short, Spokes, Boiler, Maj. Payne, Wedding Singer, Bone, 2 percent, Elvis, Passport, Legacy, Smokey, citrus FNGs: Messy, Mackerel
COUNT: 19
WARMUP: SSH, Merkins, Michael Phelps, IBACs, Don Quixotes, W.M. Hayes, Cherry Pickers, Downward Dog

THE THANG:
-Fellowship Lap
-Coupon lunge walk to 30 yd line and back, Jump squats x 25, goblet squats x 25, thrusters x 25 -Mosey to parking lot + alternating toe taps x 25
-Mosey to front of school, step-ups x 25, Bulgarian squats x 15 each leg, repeato -Group 2 box jumps up stairs and laps while Group 1 does wall sits, swap it up
-Mosey to basketball court, Group 2 shuttle run while Group 1 holds Al Gore, swap it up, repeato -Mosey to field, Bonnie Blairs and Goblet squats

MARY: WWIs, Robin Venturas, Flutter kicks

ANNOUNCEMENTS: still collecting coats, Grow Ruck in March

COT: Integrity is honesty in action. In 2023, you’ll be confronted with an ethical/moral quandary. Make the right decision, even if you risk going against the herd or your tendencies towards self-preservation. You’ll always be respected as a man of integrity and honesty, regardless.

DATE: 2022-12-30
AO: Farm
Q: Infinity
PAX: Matthew – Running Man
FNGs: None
COUNT: 2
WarmUp Michael Phelps, Beet Pickers, Don Quixotes, and Hillbilly Walkers.

The Thang:
3 rounds of:
120m Sprint
10 Burpees
30m Bear Crawl
20 Merkins
30m Lunge Walk
30 Air Squats
30m Standing Long Jumps
40 Reverse Merkins
30m Crab Walks

Mary: Flutter Kicks, Sweat Angels, Side Crunches, and American Hammers.

Announcement: Monday, 1/2/23, will be a holiday for most folks, so we will meet at 0700 once again. We plan to also hold a workout tomorrow, 1/31/22, at 0700 with Running Man as Q.

CoT: “Your level of success will rarely exceed your level of personal development, because success is something you attract by the person you become.” – Hal Elrod, The Miracle Morning

DATE: 2022-12-30
AO: Sparta
Q: Lightyear
PAX: Obadiah, Pop Fly, Hightower, Zeus, Peanuts
FNGs: None
COUNT: 6
WARMUP: SSH until Peanuts arrived, Michael Phelps, cherry pickers, arm circles and circle arms, mosey, and some bear crawls.
THE THANG: with the coup, run to the 25 and do 25 merkins, backwards run to goal line then off to the 50 for squats, backward to the goal line then to the 75 for Mountain Climbers, backwards to goal line and then 100 for 100 SSH. Then pax Mosey’d. Did it all again but with overhead press, curls, calf raises, and LBC. Followed by one more lap. MARY: AH, pickle pointers, pickle pounders, planks.
ANNOUNCEMENTS: grow ruck this spring, lunch is on Hightower. Bring your jacket donations tomorrow morning.
COT: f3 motto- “Leave no man behind, but leave no man where you find him” … always move forward and help those around you move forward. Don’t confuse Excellence with perfection… perfection is unattainable, we can always be better