Backblasts

DATE: 2021-10-06
AO: Compound
Q: Popeyes
PAX: Roddick, Zeus, Rambler, Stallion
FNGs: None
COUNT: 5
WARMUP: Fellowship laps with some butt kickers, arm circles, high knees, and stretching THE THANG:
#1: 2 people race from side to side while the remaining 3 do a workout. Winner of the race picks the next workout. 5x

#2 Ring of fire merkins while one person ran laps around half the soccer field. 5x

#3 Lunges to the 25 and then sprint to the other goal line and back. Starjacks in between. 2x

#4 Bear crawl to the 50 and then sprint to the other goal line and back, followed by fellowship lap

MARY: flutter kicks, LBC’s, big boy sit ups, penguin taps, and pickle pounders ANNOUNCEMENTS: Grunt, Turkey trot, ruck to Harpers Ferry
COT: We need rest. As we are facing challenges or burdens, let’s get rest to keep going.

DATE: 2021-10-02
AO: Olympus
Q: Yard Sale
PAX: Rambler, Zeus, Popeyes, Glee, YNAB, Joint Chief
FNGs: None
COUNT: 10
WARMUP: Side Strattle Hop, Michael Phelps, Little Baby Arm Circles, Cherry Pickers, Willy Maze Haze, Downward Dog
THE THANG: Partner up starting from one endzone – One partner does Blockies while the other partner runs to the other endzone. Blockies count increases by 5 every 10 yard line. Murder bunny to the next 10 yard line. When partner runs back, switch out to run while partner does the remaining blockies at for current yard line.

Once complete, partners go to opposite ends of the 50 yard line and create 2 new teams on respective side. One person at a time on both teams murder bunnies to the center, places their block down, bear crawls back, while teammates does blockies. Repeat till both teams done

Game of Ketchup – One person at a time on both teams sprints around the football field back to their team while teammates do squats. Try to catch the other team. Do until both teams are done.

MARY: In Cadence – 50 LBCs, 40 Penguin Taps, 20 Suzanne Summers (Both Sides), 30 Pickle Pounders, 20 Flutter Kicks

ANNOUNCEMENTS: The Grunt – November 13th | Start at 7am
COT: Don’t be fueled by motivation, be fueled by drive and discipline.

DATE: 2021-10-01
AO: Sparta
Q: Jenner
PAX: Obadiah, Nano, Zeus, Hightower, Bluegrass, Monk, Pop Fly FNGs: None
COUNT: 8
WARMUP: SSH, Michael Phelps, Arm Circles, Neck Stretches, Kracken Burpees x3, Lower Back Stretches, Windmills, Eagle Leg Swings.

The stretches were requested post IPC4 from the day before.

THE THANG: Mosey over to the other side of the track. Weave some “, give us some LMAs!” throughout the beatdown. PAX proceeds to lead in 10 LBCs, 10 Merkins, and 10 Air Squats Goal is to call everyone’s name by the end.

Hurdle drills
– Leg swings L R down and back x2 (not awkward at all).
– Alternative lead leg overs x2
– Over unders

Cross Field Bounds:
– High Knees to half way then Butt Kickers
– Carioca High Knee L to half way then R
– Big Air Skips
– Straight Leg Bounds
– Single Leg High Knee Hops L to half way then R
– Sprint 80% to half way then 90% (don’t mess up)

Shots: proceed over to the shot put pit and break up into stations
1 – The Timer – Shot put w/ 20lb kettle bell, rush out and mark it with a cone, retrieve it, and try again and beat your first throw 2 – SSH
3 – American Hammers
4 – Merkins
5 – Reverse Lunges
6 – Carolina Dry Docks
7 – Jump Squats
8 – Sledge Hammer Torso Rotations

MARY: Boats and Canoes

ANNOUNCEMENTS: Cornhole Tournament, The Grunt in DC, 5K Turkey Trot at Olympus

COT: Before F3, I had a bad lower back. I would throw it out putting my kid into the crib. Developing the habit of working out has strengthened my core and I no longer throw my back out with my 2nd and now my 3rd kid. It’s great. But just like with CrossFit that my sister got into, I am a bit hesitant with the strength focused IPC related workouts that combine competition with the killer 3: strength, speed, and form. It’s hard to get all 3. Usually, you can only do 2 well. The shot put is related. It combines all 3 really well. So good job everybody who completed the IronPax and hope you competed intelligently and mostly with yourself.

DATE: 2021-10-05
AO: Freestate
Q: Horshack
PAX: CashOnly, ShowMe, Deagle, Winston
FNGs: none
COUNT: 5
WARMUP:
· SSH-x 25 IC
· Harry Rockettes-x 15 IC
· Cherry Pickers-x 15 IC
· 2 Laps with Kareoke-
· Swing Billies-x 15 IC
· Arm Circles-x 10 IC
· Carolina Dry Docks -x 10 IC
Windmills x 15 IC

THE THANG:
Two Rounds of Coupon Palllooza –AMRAP (40:20)
· Arms-
o Curls-
o Overhead Press-
o Upright Arm Extensions

· Lunge Walk Around the key

· Legs-
o Side Squats-
o Jump Overs-
o Backward Lunges

Coupon-icide between round 1 and 2

MARY:
· Leg Lifts x 15 IC
· Freddie Mercuries x 20 IC
· Plank Jack-o-rama x 5 IC
· Dying Cockroach x 15 IC
· Protractor w/ Flutters to close-x 20 IC

ANNOUNCEMENTS:
YHC will take Shovel Flag to represent in CapeFear, NC for the F3 10th Anniversary F3 Hooky – Rafting on the Upper Yough on Friday Oct 15th
The Grunt on November 13th – Deagle will Q a portion.

COT:
Steve Jobs Died exactly 10 years ago today – This is the speech he delivered to Stanford’s graduating Class of 2005

When I was 17, I read a quote that went something like: “If you live each day as if it was your last, someday you’ll most certainly be right.” It made an impression on me, and since then, for the past 33 years, I have looked in the mirror every morning and asked myself: “If today were the last day of my life, would I want to do what I am about to do today?” And whenever the answer has been “No” for too many days in a row, I know I need to change something.

Remembering that I’ll be dead soon is the most important tool I’ve ever encountered to help me make the big choices in life. Because almost everything — all external expectations, all pride, all fear of embarrassment or failure — these things just fall away in the face of death, leaving only what is truly important. Remembering that you are going to die is the best way I know to avoid the trap of thinking you have something to lose. You are already naked. There is no reason not to follow your heart.

About a year ago I was diagnosed with cancer. I had a scan at 7:30 in the morning, and it clearly showed a tumor on my pancreas. I didn’t even know what a pancreas was. The doctors told me this was almost certainly a type of cancer that is incurable, and that I should expect to live no longer than three to six months. My doctor advised me to go home and get my affairs in order, which is doctor’s code for prepare to die. It means to say your goodbyes.

I lived with that diagnosis all day, but later that evening I got the results of the biopsy, and it turned out to be a very rare form of pancreatic cancer that is curable with surgery. This was the closest I’ve been to facing death, and I hope it’s the closest I get for a few more decades. Having lived through it, I can now say this to you with a bit more certainty than when death was a useful but purely intellectual concept:

No one wants to die. Even people who want to go to heaven don’t want to die to get there. And yet death is the destination we all share. No one has ever escaped it. And that is as it should be, because Death is very likely the single best invention of Life. It is Life’s change agent. It clears out the old to make way for the new. Right now the new is you, but someday not too long from now, you will gradually become the old and be cleared away. Sorry to be so dramatic, but it is quite true.

Your time is limited, so don’t waste it living someone else’s life. Don’t be trapped by dogma — which is living with the results of other people’s thinking. Don’t let the noise of others’ opinions drown out your own inner voice. And most important, have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.

When I was young, there was an amazing publication called The Whole Earth Catalog, which was one of the bibles of my generation. It was created by a fellow named Stewart Brand not far from here in Menlo Park, and he brought it to life with his poetic touch. This was in the late 1960s, before personal computers and desktop publishing, so it was all made with typewriters, scissors and Polaroid cameras. It was sort of like Google in paperback form, 35 years before Google came along: It was idealistic, and overflowing with neat tools and great notions.

Stewart and his team put out several issues of The Whole Earth Catalog, and then when it had run its course, they put out a final issue. It was the mid-1970s, and I was your age. On the back cover of their final issue was a photograph of an early morning country road, the kind you might find yourself hitchhiking on if you were so adventurous. Beneath it were the words: “Stay Hungry. Stay Foolish.” It was their farewell message as they signed off. Stay Hungry. Stay Foolish. And I have always wished that for myself. And now, as you graduate to begin anew, I wish that for you. Stay Hungry. Stay Foolish.

DATE: 2021-09-24
AO: Sparta
Q: Jenner
PAX: Hightower, Lightyear, Nano, Zeus, Monk, K-Pop, Bluegrass FNGs: Space Cowboy
COUNT: 9
WARMUP: SSH, Imperial Walkers, Michael Phelps, Cherry Pickers, demos of the moves.
With the failed IPC3 attempt yesterday at Olympus due to heavy wind and rain as well as lightening, we got after it. THE THANG: Iron Pax week 3 the EMOM.
50 Kraken Burpees (3 hand release merkins to a burpee = 1)
50 BDE burpees (burpee, to a Bonnie Blair/jumping lunge (1 on each leg), to a squat = 1) 50 Bonnie Blairs/Jumping Lunge (right leg-left leg= 1).
Workout starts at the cone. Start the timer. Begin 50 kraken burpees. When timer goes off, sprint to the other cone that is 50 yards away and continue with Kraken Burpees. For example, if you did 8 kraken burpees before the timer went off, when you get to the opposite cone, you start counting with the number 9. This continues until you finish all 50 kraken burpees.
After finishing 50 Kraken Burpees, run one lap (400 meters). Upon completing 400 meters and returning to the cones, begin 50 BDE burpees. Same procedure as above. When you return, you start doing the BDE Burpees right away and when the timer goes off, you run to the other cone. You DO NOT have to wait for the next timer to go off when you return to start the BDE Burpees. After finishing 50 BDE Burpees, run two laps (800 meters). Upon completing 800 meters and returning to the cones, begin 50 Bonnie Blairs/Jumping Lunges (right leg-left leg = 1). When you return, you start doing the Bonnie Blairs/Jumping Lunges right away and when the timer goes off, you run to the other cone. MARY: Nope
ANNOUNCEMENTS: The Grunt in DC and the 5K Turkey Trot at Olympus coming up in November.
COT: Warren Buffet said, “It’s better to hang out with people better than you. Pick out associates whose behavior is better than yours and you’ll drift in that direction.” That’s the life lesson I’ve learned with F3. You guys motivate me to come out here and do much more and get into the right habits moreso than I ever could have done myself or by hanging out with others. Thank you and well done today.