Backblasts

DATE: 2021-11-16
AO: Delphi
Q: I-Beam
PAX: Pop Fly, Nano, Dunder, K-Pop, Rambler, Joint Chief, Sheldon, Hoolihan, Obadiah FNGs: None
COUNT: 10
WARMUP: A light jogging tour of the library parking lot with stops for SSHs, Willie Mays Hayes, Cherry Pickers, Michael Phelps, and Downward Dog/Calf Stretches THE THANG: (Borrowed from F3 Greenwood)
AMRAP:
50 Step-Ups (counting easy way)
10 calf raises
Run to the turf field
16 merkins
Run back to the bleachers
10 leg raises
MARY: Burpees, flutter kicks, LBCs, Glees, and Freddie Mercurys
ANNOUNCEMENTS: Turkey Trot on Thanksgiving, Chad 1000x after Olympus on Saturday, 2ndF at Dogwood Tavern on 11/17 COT: Life is full of roadblocks; you have to keep pushing through

DATE: 2021-11-16
AO: Freestate
Q: Horshack
PAX: Butter, Deagle, Winston, CashOnly, ShowMe
FNGs: Lefty
COUNT: 7
WARMUP:
• SSH x 25 IC
• Imperial Walkers x 15 IC
• Carolina Dry Docks x 15 IC
• El Capitan x 15 Each Way OYO
• 2 laps w/ Karaoke
• Mountain Climbers x 15 IC
• Michael Phelps x 15 IC
• Willie Mays Hays x 15 IC
• Cherry Pickers x 15 IC

THE THANG:
• Grab a Coupon
• Four Tabata: 8 Sets 20 seconds on 10 seconds off (OYO)
o Coupon Curl and Press
o 2 pulse coupon squats
o Coupon Alternating Deep Merkins
o Alternating Coupon Lunges
* One recovery lap between each exercise series

MARY:
• X Factors x 10 IC
• LBCs x 20 IC
• Leg Lift Rosalitas x 15 IC
• Plank-o-rama 10-10-10-10-10 IC
• Pickle Pumpers x 10 IC
• Flutters x 20 IC

ANNOUNCEMENTS:
• 1st F: Thanksgiving – will have a workout
• 2ndf events
o Wed Nov 17 Dogwood Tavern
o Thurs Nov 18 Thirsty 3rd Thursday at the Irish Inn at Glen Echo • 3rd F Events
o Saturday Dec 4th – Adopt a Road Clean Up with the 2.0s

COT:
• In honor of the QAnon Shaman’s sentencing tomorrow, Q-Source is back! • Q Point 2.2: Topic is Influence
o Defined as Igniting A Desire For Movement toward Advantage
o As any father knows, a lasting movement toward advantage must be voluntary, using persuasion rather than compulsion.
o The greatest form of influence is in our personal examples – through our words and our deeds
o Not just what we say, but how we say them, not just what we do, but how we do them
o A shift away from the status quo usually happens by convincing someone to try something they already know they want to do.
o Techniques of Influence vary greatly person to person, influencer by influencer, but there four common characteristics that make people influential:
1. Guided by their own sense of purpose and often push back against organizational status quo
2. Clear about their beliefs and the why behind their beliefs – able to speak from the heart with conviction
3. Their deeds were unselfish in that they are focused on the group’s betterment and advantage, enlightened self-interest, willingly deny themselves or subordinate their own will to the group.
4. Approached problem solving with a focus on solving those problems that cause group disadvantage and preparing for conditions and circumstances that could derail the group.

DATE: 2021-11-13
AO: Aerie
Q: Rocketman
PAX: Renaissance, Hightower, Jag, Infinity, Chile, Chasqui
FNGs: Kuch (FNG)
COUNT: 8
Warmup/CoP

Michael Phelps x14, IC
Side Straddle Hop x 14, IC
Merkins x14, downs
Imperial Walkers x14, IC

The Thang

Murder bunny across the football field 20 yards at a time, doing different exercises at each stop.

– Jump Overs x20
– Derkins x20
– Goblet Squats x20
– Big Boy Situps x20
– Curls x20

Then say hello to BDE burpees! Do 10 of them.

Now back across the field:

– shoulder taps x10
– Cobra kai
– CDDs x10
– mountain climbers x10
– squats x10

Then Hightower games! Ultimate frisbee but with a ball… Every time the ball hit the ground, everyone did a burpee and the ball changed teams.

### 6 MoM

50 flutter kicks, IC

#### Words of Wisdom

It’s been a year since YHC started working out with F3. Thank you. I deeply appreciate the investment that has been made into me and I look forward to being able to reflect some of that investment here in Gainesville.

DATE: 2021-11-12
AO: Horizon-Ao
Q: Poe
PAX: 3 mile, Disco
FNGs: None
COUNT: 3
WARMUP: SSH, LBAC, Cherry Pickers, Willy Mays Hayes, Moroccan Night Club
THE THANG: Baba O’Reilly (5 minutes of Imperial Walkers), modified 5-round Murph (5 pull-ups, 10 merkins, 15 OH claps) with running and stairs each round, BWS with Moby Flower MARY: Big Boy sit-ups, side plank dips, LBC’s
ANNOUNCEMENTS:
COT: Was good to remember the 3rd F3 principle during Friday’s pouring rain – workouts are outdoors, rain or shine

DATE: 2021-11-15
AO: Horizon-Ao
Q: Magoo
PAX: Disco, 3 mile, sticks, Brown Bag, Jenner, Booking, Old Bay FNGs: attaché kombucha
COUNT: 10
WARMUP: Cherry Picker, Abe Vigoda, Imperial Walker, Mule Kicks, Ministry of Funny Walks Mosey
THE THANG: 8X20sec Tabatas: Blockies, KB Swing, Pull-through, Superman Merkins, 2-pulse Squat, lunge-kick, curls/press MARY: Penguins, Body Saw, J-Lo
ANNOUNCEMENTS: 2ndf events Nov 17 Dogwood Tavern and Nov 18 Glen Echo COT: Thanks for being here.