Backblasts

DATE: 2021-10-23
AO: Freestate
Q: Winston
PAX: Riot, ShowMe, CashOnly, Horshack, Deagle
FNGs: Sherlock, Elsa
COUNT: 8
WARMUP:
15 ssh
15 imperial walkers
15 ssh
15 air squats
15 ssh
15 Should tap planks
15 ssh
15 cherry pickers
15 ssh
15 walk outs

THE THANG:
Pax starts at one end of black top and lunge walks 1/3 to come. Performs mirkins. Pax broad jumps to 2/3 and performs LBCs. Bear crawls to other end and performs burpees. Runs to back to start and holds plank until everyone is done. Round 1: 5 of each
Round 2: 10 of each
Round 3: 15 of each
Round 4: 20 of each
Baby shark between rounds
Pax completes
1 burpee
10 ssh
10 air pushes
Repeats until Baby Shark song is over
1 lap around black top skipping between rounds
Pax plays basketball

MARY:
10 reverse crunches
10 leg lift rosalitas
10 lbcs
Plank o rama
Flutters until baby shark song ends

ANNOUNCEMENTS:
Talked about the Grunt

COT:

DATE: 2021-10-23
AO: Aerie
Q: Rocketman
PAX: Gigawatt, Hightower, Bobcat, judo, Renaissance
FNGs: Alpaca
COUNT: 7
Side Straddle Hops x14, IC
Michael Phelps x14, IC
Mountain Climbers x14, IC
Cherry pickers x10, IC

# The Thang

Teams of 2 pax working together to reach cumulative exercise goals of 100, 200, and 300 reps. Pax 1 executes as many reps as possible while Pax 2 sprints 100 yards down and back. Flapjack until team goal is reached.

This is a classic and well-loved base for F3 workouts around the nation, so keep your eyes open for our little friend!

Dora 1:

– 100 merkins
– 200 LBCs
– 300 squats

Dora 2:

– 100 curls
– 200 kettlebell swings
– 300 thrusters

We made it less than 100 thrusters in before the time expired… or any of the Pax, for that matter. In retrospect, lining up 300 thrusters was one of the least intelligent things YHC has done in an F3 Q… ever?

# 6 MoM

12 reps or so of each:

– Superman
– Big Boi Situps
– Penguin crunches
– Flutter Kicks
– Australian Sweat Angels

# CoT

# Announcements

– F3 Blue Ridge region launch and celebration next Friday!
– The Grunt on November 6th! Sounds great.

# Words of Wisdom

The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

In other words, what we do here, what we start here, should flow out into the rest of our lives. We should take this time of sweat and discomfort and brotherhood to build us up into better brothers, husbands, and fathers. That is my prayer for each one of you today.

DATE: 2021-10-11
AO: Loco
Q: Refueler
PAX: Bobcat, Anchorman, Brisket, Leonidas, Salt, Dial-tone, Hoff, Stiches, Gilligan FNGs: Vlasic
COUNT: 11
WARMUP: SSH, High Knees, Butt Kickers, Karaoke
THE THANG:
ROUND 1 Colombian Neck Tie – Mix of Burpee and absolution in 8 count. 1) On your hands 2) Kick out to plank 3) One arm to elbow 4) other arm to elbow 5) one arm straightened 6) other arm straightened 7) leg back to tuck position 8) jump up. Sprint to 1st cone 15 yds out, back home. 1 necktie. Sprint to 2nd cone 30 yds out, back home, 2 neckties. Sprint to 3rd cone 45 yds out, back home, 3 neckties…..up to the 11th cone + 11 neckties and then back down the ladder until 20 minutes.

Round 2 Partner Endurance challenge: Two 150 count exercises (Merkins & Squats). Pax 1 runs out 50 yds and back while Pax 2 knocks out as many reps as possible, Pax 1 then picks up at Pax 2’s count and so forth until both have combined up to 150 reps of each exercise. MARY: Flutter Kicks & LBCs
ANNOUNCEMENTS: 1 Yr Anniversary convergence coming 29 October + 1 Yr Dinner 30 October!
COT: Each of us is either accelerating or in a state of inertia in our Faith, Fitness, marriage, fathering, and so on. If we say we are accelerating, what specifically are we doing that is leading to acceleration? If the answer to that question is not obvious, then you are likely in a state of denial and of inertia and have not “turned pro”. Be men of action and accelerate!

DATE: 2021-10-22
AO: Sparta
Q: Nano
PAX: Nano, Yard Sale, Pop Fly, K-Pop, Bluegrass, Rambler, Hightower, Zeus, Roddick, Ashe FNGs: None
COUNT: 10
WARMUP: SSH, lots of shoulders and back!

THE THANG: Introducing Cindy Bobby, it’s Ricky Bobby with a cinder block that always stays at the head of the line and is passed to the next PAX that makes it to the front. This was the mode of transportation for the entire loop around Sparta.

After a brief explanation, the PAX set off Cindy Bobby style around Sparta stopping at every light pole for either 10 air squats or 20 Bonnie Blairs (single count).

Upon reaching the corner we hit our first station which was Burpee/Frog Hops, 1/2, 3/4… until we need at 11 burpees. On to the next stop.

Stop2: Merkin Convolution: The PAX lined up along the parking lot each on a line for a parking space holding plank. The first PAX turned to face the second PAX they did a merkin together then the first sideways bear crawled to the next PAX and repeated. Each PAX followed behind once the road ahead was clear. We repeated without Merkins at each stop this time facing away from the PAX to work the other direction.

Finally to the final stop at the Sparta mini coliseum for 8 minutes of step ups! Got to get the in for the Chad!!! MARY: Big Boi, Hammer twists, reverse pickles?
ANNOUNCEMENTS: Turkey trot 0800 Thanksgiving day, The Grunt! Nov-6, Adopt a highway 10-30 (Olympus is closed).
COT: We all have great plans and ready to charge ahead but just like with Cindy Bobby and stops at every light pole we always run into roadblocks . When that happens let that shed a light on your problems and use the opportunity to change direction or refine your approach!

DATE: 2021-10-22
AO: Burg
Q: Ape
PAX: Josh Carter, Bail, Ape, Mater, Dunker, Cutter, Supertramp FNGs: Coup, Spliter, Kia
COUNT: 10
WARMUP: Michael Phelps, Arm Circles, Shoulder Stretch, Cuban Press

THE THANG:
EMOM- 30 rounds.
Each lift starts at 10 reps. If you finish the reps before the end of the minute, add 5 reps to the next set. Go until you can’t complete the reps in the given minute. When you fail, move to the next exercise, starting back at 10 reps. If you complete all of the exercises, start from the top again, but with the end number of reps you had last time. EX: If you failed at 25 reps for the merkins during the first pass through, you start and maintain 25 reps for the merkins without increasing reps.

– Merkins
– Bent Over Row
– Sitting Incline Press
– Curls
– Overhead Tricep Extension
– Prayer Press Front Raise
– Back Widows 2 sec hold

MARY:
Heals to Heavens (45 sec)
Step Through Planks (45 sec)
X-men Crunch (12 reps)
Thread the Needle (8 each side)
Stationary Bike (30 sec)

COT:
Be mindful of what you allow in your head. Focus on God.

Colossians 3:2 (NIV)
Set your minds on things above, not on earthly things.

Romans 12:2 (NIV)
Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will.

Proverbs 23:7 (NKJV)
For as he thinks in his heart, so is he. “Eat and drink!” he says to you, But his heart is not with you.

The last verse is taken out of context, but just as I’m not a professional, I’m also not a pastor.