Backblasts

DATE: 2021-10-06
AO: Kodiak
Q: Refueler
PAX: De La Rocha, Rikers, Anchorman, Shute, Shakira
FNGs: @2 Stroke
COUNT: 7
WARMUP: SSH, Michael Phelps, Arm Circles, Willy Mays Hays, Downward Dog, Kobra Kai
THE THANG: 4 Rounds of 4 Corner HIIT Stations with 1 Min Planks/Pickle Pointer Holds Round 1: LBCs, Heals 2 Heaven, LBCs, Heals 2 Heaven (mosey in between)
–1 MIN PLANK–
Round 2: WWII Sit ups right side, Plank Jacks. WWI Sit ups Left Side, Plank Jacks (mosey in between)
–1 MIN PICKLE POINTER HOLD–
Round 3: Air Squat, Merkin, Reverse Lunge, Merkin (mosey in between)
–1 MIN PLANK–
Round 4: Toe Touch sit ups, Plank Tucks Left Side, Plank Tuck Right Side, High Knees (mosey in between)
–1 MIN Pickle Pointer Hold–
Round 5: High knees, Merkins, SSH, Flutter Kicks (mosey in between)
–1 MIN Merkins AMRAP–
MARY: NONE – core workout throughout
ANNOUNCEMENTS:
COT: Don’t give the enemy a seat at the table. In Psalm 23, we are promised that God is our Good Shepherd and will lead us through life and even prepare a table for us in the midst of our enemies. The challenge is to focus on HIM, our SkyQ, and not on the enemy…..much less invite the enemy to sit at the table with us. The enemy seeks to kill and destroy…..don’t let him dine with you or your family brothers. Fight the good fight of faith!

DATE: 2021-10-08
AO: Sparta
Q: Pop Fly
PAX: Maj. Payne, Zeus, Horshack, Lightyear, Yard Sale, Nano, Bluegrass, Gadget, Roddick, K-Pop, El Niño FNGs: None
COUNT: 12
WARMUP: SSHs, Mike Phelps, WMHs, Rockettes, Calf Stretches, Supine Rockettes

THE THANG:
4 Rounds of: (All with Cinder block)
18x Kettlebell Swings
18x Squats
18x Cross-over Merkins
18x Sit-ups
18x Calf Raises
1x Blockee
1 Lap with Cinder Block
— Hold plank and wait for the 6.
Repeat X3
LAST Round – 4th Round — PAX complete the last lap as a group.

MARY: Flutter Kicks, Scissors, Windshield Wipers, Dirty Dogs, and Glees

ANNOUNCEMENTS: Turkey Trot, The Grunt

COT: 18 reps for the 18 Soldiers who died between 3-4 October during the Battle of Mogadishu. 1 Rep for SGM Bob Gallagher (then SGT). SGM Gallagher was my SGM in Iraq and was awesome. But the scars and wounds (mental and physical) that he carried with him over the years with the Rangers left a mark we couldn’t necessarily see.
(1) a group of men found by a common purpose can achieve anything… just as those Rangers and Delta soldiers did back in 1993 in Mogadishu
(2) everyone is fighting a battle. sometimes we can see it, and sometimes we can’t. a smile a wave a nod can make all the difference to somebody. check in on somebody today.

DATE: 2021-10-08
AO: Patriot
Q: Lucius
PAX: CableGuy, Fish Fry, 2 percent, Bone, Roadkill, Big Short, My Space, Ice Tea, Spokes, Jag, Maguire, Speedo (Brad Luring), Flipper FNGs: None
COUNT: 14
WARMUP:
SSH, Cherry Pickers, Willie Mays Hayes, Downward Dog, Cobra Kai, Child’s Pose, Rockettes, Moroccan Night Clubs

THE THANG:
PAX stopped at a series of stations to honor those who fought in the Battle of Mogadishu on Oct. 3-4 1993. They performed exercises along the following timeline:

December 1992: U.S. President George H. W. Bush orders the military to join the U.N. Operation Restore Hope, with the primary mission of restoring order in Somalia, which is war-torn and famine-stricken. Bill Clinton takes office on Jan. 20, 1993, leaving troops in place.

August 8, 1993: The militia of Somali war-lord Mohamed Farrah Aidid detonates a bomb, killing four military police officers. In response President Clinton approves deployment of a US military task force to arrest Adid.

PAX performed CB Rifle carry, followed by 18 x Curls; Overhead Press; Goblet Squats; Merkins; Irenes (CB Ground-to-Air)

Oct. 3 1993 13:50: Task force Ranger receives intelligence top Adid advisors will be meeting at the Olympic Hotel. They plan an assault in which Delta operators assault the hotel and Ranger squads maintain a defensive perimeter. Aircraft launch upon call signal “Irene.”

PAX performed CB Carry, followed by 18 x Curls; Overhead Press; Goblet Squats; Merkins; CB Irenes

Oct. 3 1993 15:42: Delta and Rangers reach Olympic Hotel. Ranger Todd Blackburn falls while fast-roping from helicopter to ground, falling 70 feet. Ground Convoy arrives at Olympic Hotel ten minutes later to extract prisoners.

PAX performed CB Carry, followed by 18 x Curls; Overhead Press; Goblet Squats; Merkins; CB Irenes

Oct 3 1993 16:20: Black Hawk helicopter Super 61 is shot down by a RPG. Both pilots are killed in the crash and two crew chiefs severely wounded. Delta snipers survive the crash and begin defending the site. A combat search and rescue team, inserted form another helicopter, moves the wounded to a collection site.

PAX performed CB Carry; 18 x Curls; Overhead Press; Goblet Squats; Merkins; CB Irenes

Oct. 3 1993 16:40: Black Hawk helicopter Super 64, piloted by Michael Durant is shot down. Two Delta snipers, Master Sergeant Gary Gordon and Sergeant First Class Randy Shughart are inserted to the second crash site, after making three requests for permission. Gordon and Shughart hold off a mob of Somali militia but are eventually killed. Both are posthumously awarded the medal of honor. Durant is taken captive.
Most of the assault team—about 90 Rangers and Delta Force operators—move to the first crash site. Despite air support, the assault team is trapped for the night.

Pax performed CB Carry; 18 x Curls; Overhead Press; Goblet Squats; Merkins; CB Irenes

Oct. 4 1993 02:00 – Armored relief convoy including Malaysian, Pakastani, and US forces arrives at the first crash site. 4.5 hours later, the armored column evacuates the wounded from the crash site. With no room left in the vehicles, a group of Rangers and Delta operators, depart the city on foot to a rendezvous point. This has been commonly referred to as the “Mogadishu Mile.”

Pax performed 1 mile with CBs.

MARY: N/A

ANNOUNCEMENTS:
Music Beer Drinking; Hike and Pumpkin Picking; Grunt and Chad 1000x.

COT:
Leave no man behind. And leave no man where you found him.

DATE: 2021-10-08
AO: Atlantis
Q: Infinity
PAX: Riot, Rogue, Bratwurst
FNGs: None
COUNT: 4
Disclaimer: At the start of your workout, you need to give the disclaimer. Specifically, this is a free, volunteer, peer-led workout. You are not a professional. You also have no knowledge of any injuries or fitness considerations. It is each person’s responsibility to be safe and modify exercises if you need to.

Also, while COVID-19 restrictions are in place, inform the PAX that the workout will allow social distancing, and that all should maintain social distancing during the workout.

WarmUp: It’s best to start with some type of light exercises to warm up the group. Think of muscles like taffy… when cold, snapping happens easier. When warm, nice and smooth.

Review how to lead basic counted exercises. This is probably the trickiest part for new Qs. Calling Cadence in the F3 style serves a number of purposes: Creates rhythm which distracts the mind from the task at hand Builds teamwork by synchronizing PAX and creating focus
Not knowing the number of reps discourages budgeting of effort; you get used to going as long as you have to

Proper Cadence Sequence
“The next exercise is…” [pause] “Side Straddle Hop!” (or name of other exercise) “Starting Position…” [pause] “Move!”
“In Cadence…” [pause] “Exercise!” (begin count 1..2..3)

Other Notes
Leader counts the cadence, (1 … 2 … 3 … ), with each number generally corresponding to one movement of the exercise; pax count the repetitions ( … ONE). For many exercises, a completed four-count will correspond to two repetitions of an exercise. Altering inflection on last rep signals that it’s time to “HALT!”
“Recover!” is the signal that the set is complete; absent a call of “Recover!,” pax should hold their final position at completion of the last rep and await further instruction

Have the PAX take turns leading the warmup exercises:
SSH, Shoulder Tap Merkins, Cherry Pickers, Don Quixotes, Imperial Walkers, Michael Phelps, and Mosey.

The Thang: Put together your plan. Check out the exercise database (Exicon) on F3Nation.com for inspiration. Lots of great exercises, and new Qs frequently find something new here to bring out. Only one rule applies: If you can’t do it, don’t Q it!

Plan more exercises than there is workout time–you don’t want to get caught empty-handed.

Objective: Focusing on proper form accomplishes two objectives simultaneously. Proper form gives maximum exercise benefit and prevents injury. If you can’t do it, don’t Q it. Once your form suffers, halt exercise. Keep your eyes on the Pax. If you are losing more than 10 – 20 percent, halt and move on to the next exercise. DO: Model proper form
DO: Be knowledgeable about proper form
DON’T: Prescribe one way to do an exercise. Modify as needs require.

Demonstrate leading the first round, and then rotate among the PAX for leading the second and third rounds: 25m Bear Crawl
10 CDDs IC
10 Sweat Angels IC
10 Reverse Lunges IC

Getting Prepped, General Info

Start on time. Wear a watch. End on time.
Be prepared for your lead to be more strenuous physically than you think. Counting cadence while you exercise can make it harder to breathe.
Remember you have help. If for any reason you want someone to grab a part of the workout even while you are out there, speak up.
When you screw up or fail, keep calm and drive on… count louder and push forward. As Dredd says, “When falling, dive!”

Demonstrate leading the first round, and then rotate among the PAX for leading the second round: 25m Standing Long Jumps OYO
14 Overhead Claps IC
20 Merkins
10 Box Cutters, each direction IC

Getting Prepped, General Info
Every man thrashed, no man left behind. To promote “you versus you” but also to keep the PAX together, offer extra credit to the frontrunners via burpees, planks, merkins, etc.
Don’t take unnecessary risks or do stupid stuff. The Pax is looking for leadership and will follow often before thinking if they’re getting a great workout. Think of CoT words in advance.
HAVE FUN. F3 groups are always supportive of new Qs. We love to see new people stepping up.

Mary: Take turns having the PAX lead the Mary:
LBCs and Flutter Kicks.

CoT: F3 stands for fitness, fellowship, and faith. F3 began in 2011, in Charlotte, North Carolina, when two friends, Dredd and OBT in Charlotte started a boot camp style workout for men, beginning on New Years Day, 1/1/11. Based on the high level of interest, the two came to realize that men needed something more than society was currently giving them; specifically, a male camaraderie that encourages growth and improvement.

F3 Core Values: The workouts have to:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary End with a Circle of Trust

F3 Mission: To plant, grow, and serve small workout groups for men for the invigoration of male community leadership.

DATE: 2021-10-07
AO: Freestate
Q: Deagle
PAX: Horshack, CashOnly, ShowMe, Winston
FNGs: None
COUNT: 5
WARMUP:
SSH, The Chinook, Michal Phelps, High Knees, Imperial Walkers, 2 laps around the blacktop, El Capitan, Plank-spider-merkins, windmills

THE THANG:
Jog to the stairs of pain…

2 rounds of 5 exercises each, one is running up and down the stairs, while others are doing the exercises • Shoulder Taps
• Squats
• Plank
• Dips
• LBCs

Mini Suicide in between

MARY:
• Reverse Crunches x 20 IC
• Freddie Mercury x 15 IC
• Outlaws x 20
• Travoltas x15 IC
• Heel touches x20 IC
• Scissors x 10 IC + 10 flutters

ANNOUNCEMENTS:
Horshack is heading to NC for the weekend…

COT: