Backblasts

DATE: 2021-09-20
AO: Horizon-Ao
Q: 3 mile
PAX: Kodiak, Undertow, Jenner, Riot, Poe, Old Bay
FNGs: attache
COUNT: 8
WARMUP: SSH Arm Circles WMH Cherry Pickers Down/Up Dog kneeling hip flexor stretch
THE THANG: mosey to top of arlington, stop occasionally to pick up the 6; adding exercises at each stop: 10 merkins, 10 BWS, 16 Dry Docks, 15 calf raises … sprint last 75 yards to the top
2 sets of 1) burpees for 1 minute 2) magoos (1 leg lifts) * 12 3) plank jacks / toy soldiers MARY: mtn climbers, A-Rods (J-Los ++++)
ANNOUNCEMENTS: ARC coming up, 2nd F for freestate
COT: my 8 year old struggled mightily in his first game as goalie but rallied quickly and encouraged another teammate who got scored on then asked to play goalie again in the same game (!); made his dad realize that the fear can be worse than the thing itself …

DATE: 2021-09-20
AO: Loco
Q: De La Rocha
PAX: Refueler, Anchorman, Aragorn, Rikers, Bobcat, Stiches, Hoff, Leonidas, Madonna, Brisket, Ronaldo, Nolan, Dial-tone FNGs: Salt, Valsic
COUNT: 16
WARMUP: Side Straddle Hop, Michael Phelps, Hip Rotations, Cherry Pickers
THE THANG: – a Battle-Buddy circuit workout, consisting of a slew of partner-assisted exercises. Coupon Big Boy Sit-Ups Pass Shoulder Press
Back-to-Back – Coupon Squat hold with Side Pass
Back-to-Back Coupon High-Low Pass
Buddy Assisted ‘Mericans (Hold Pax Feet wheelbarrow style)
High Five ‘Mericans
Reach and Shoulder Touch Plank Hold
Plank Hold with Dumbbell Swap
Leg Throws
High-Five Jump Squats (I like to call these 21 Jump Squats)
SQURL and Pass (Medicine Ball)
MARY: Medicine Ball Circle Pass, and Plank Pass.
ANNOUNCEMENTS: Prayers for Hoff’s Daughter who is recovering for a concussion.
COT: I read an article a while back that described the differences in the way men and women interact through friendships and fellowship. The paper revealed considerable differences, but the one that stuck out to me the most was how men and women interact with each other. For example, men tend to have shoulder-to-shoulder friendships and women face-to-face friendships. I started to look back and realized I was trying to build male friendships over coffee and lunch while I should have been seeking opportunities to develop shoulder-to-shoulder interactions. With this knowledge, I’ve committed the last year to promote and encourage these types of encounters. They have come in the form of signing up for an ultra-marathon and running hundreds of miles with a friend. You can find a lot to talk about in those four-hour “long runs. It can be a simple as driving over to a friend’s house to swing a hammer to help with renovations and his old farmhouse. This commitment brought me here to F3 and recognizing that the second “F” is often more critical than the first.

“Leave no man behind, but leave no man where you find him.”

DATE: 2021-09-20
AO: Patriot
Q: citrus
PAX: Lazlo, Maj. Payne, CableGuy, 2 percent, Booking, Shake and Bake, Wedding Singer, Big Short, Sunshine, My Space FNGs: None
COUNT: 11
WARMUP: SSH, WMH, cherry pickers, windmills, hillbillies, IW, downward dog, and cobra kai

THE THANG:
PART 1: Hitchhiker’s 7s
7 sets of 7 reps of each exercise, running 25 yards between each set: * 7 Merkins
* 7 mountain climbers single count
* 7 dry docks
* 7 reverse lunges each leg
* 7 calf raises
* 7 shoulder taps
* 7 squats

Example:
Start at goal line
Run to 25 yard
7 merkins
Run to the 50 yard
7 merkins
Run to 75 yard
7 merkins
Run to 100 yard
7 merkins
Run back to 75
7 merkins
Run back to 50 yard
7 merkins
Run back to 25 yard
7 merkins
Run back to goal line

PART 2: Glow in the dark ultimate frisbee. 1 burpee if the disc hits the deck. Miscellaneous Mary after each TD.

MARY: (see above)

COT: People’s views are set over the course of years (or a lifetime). One conversation won’t change them. If someone who matters to you is on the wrong side of an issue, you’re going to have to put in a lot of work to bring them around – being “right” isn’t enough.

DATE: 2021-09-20
AO: Burg
Q: Tink
PAX: Bail, Ape, Mater, Sparkler, Tink
FNGs: Farva
COUNT: 6
WARMUP: Mosey / SSH / Michael Phelps / Cherry Pickers / Calf stretch / Cobra Kai / Spine Twist / Shoulder Pinch & Raise THE THANG:
30 AMRAP – Perform the following exercises for as many rounds as possible before time runs out. – 10 Rotational Coupon Clean & Press (5R/5L)
– 200 m run
– 10 merkins
– 200 m run
– 10 med ball torso twists against a wall (5R/5L)
– 200 m run
– 10 Air Drama/Air squats (ATG’s – butt below parallel)
– 200 m run
MARY: None
ANNOUNCEMENTS:
COT: A message about positivity in our words.

Words kill, words give life, they’re either poison or fruit – you choose. 
- Proverbs 18:21

Our Words can snare or destroy us. What we say can make us successful or fail. Whatever you want to become in life is already in your mouth. Don’t confess your challenges – instead confess solutions.

DATE: 2021-09-20
AO: Farm
Q: Infinity
PAX: Chile, Matthew – Running Man
FNGs: None
COUNT: 3
Warm up: Don Quixotes, Cherry Pickers, Michael Phelps, LBACs, Copperhead Squats, and Rockettes.

The Thang: Resistance Band HIIT
Arrange coupon blocks on one side of the field and resistance bands on the other. On each side of the field, perform 20 reps of the following with a resistance band and coupon, sprinting 75m back and forth between exercises: Derkins on bench / Merkins with band
Lunges (left) (with coupon / with band)
Bent Over Rows (with coupon / with band)
Lunges (right) (with coupon / with band)
Shoulder Presses (with coupon / with band)
Squats (with coupon / with band)
Arm Curls (with coupon / with band)
Thrusters (with coupon / with band)
Merkin Shoulder Taps / Squat Band pull-aparts

Mary: Flutter Kicks IC, Penguin Crunches IC, American Hammers IC, and 30s Elbow Plank hold.

CoT: “When I was 5 years old, my mother always told me that happiness was the key to life. When I went to school, they asked me what I wanted to be when I grew up. I wrote down ‘happy’. They told me I didn’t understand the assignment, and I told them they didn’t understand life.” – John Lennon
It’s not what we do for a living that determines our happiness or even job satisfaction, but how we do it.