Backblasts

DATE: 2021-07-28
AO: Loco
Q: Supertramp
PAX: Ape, Cutter, Bail, Sparkler, Tink
FNGs: None
COUNT: 6
WARMUP: Side Straddle Hops, Michael Phelps, Hip Circles, Fire Hydrants, Kobra Kai, Mosey

THE THANG: EMOM Coupon Swings and Burpees
Minute 1: 10 Swings
Minute 2: 10 Burpees
Minute 3: 9 Swings
Minute 4: 9 Burpees
And so on…
Minute 17: 2 Swings
Minute 18: 2 Burpees
Minute 19: 10 Swings
Minute 20: 10 Burpees

MARY: 2 rounds of
10 Leg lifts
8 and then 10 each side of Side Plank twists
30 and then 40 second Hollow hold

ANNOUNCEMENTS: Cornerstone Chapel is having a Men’s Cookout Sunday August 1st, all men 14 and up welcome. $12, sign up at cornerstonechapel.net

COT: Philippians 4:6. We worry more than we should, and sometimes it’s better to either pray or talk to someone rather than rehash things in our heads we can’t solve in the moment. Use the Fellowship F.

DATE: 2021-07-27
AO: Atlantis
Q: Rapid-J.Snow
PAX: Infinity, Deflator, Grease Monkey, Momentum, Rogue
FNGs: Pawn (FNG)
COUNT: 7
Warm up: SSH, Windmills, Cherry Pickers

The Thang
Mosey to the other side near the dock.
B – Burp Broad Jump 10
I – Imperial Walker Squats IC 10 Bear Crawl to other side
N – Normal Monkey Humpers (4 count) 10 Crab Walk back
G – Gas Pumps (4 count) 10 Bear Crawl
O – Obamas – Bear crawl 4 steps, 4 merkins. Repeat across the width of the grass area. Added pain: 45s.. 4 Steps and 5 merkins.

Run with pain stations
Run:
1. Carolina Dry Docks IC
2. Mountain Climbers
3. Jump Squats
Run:
1. Merkins
2. Plank Jacks
3. Freddie Mercury
Run:
1. Shoulder Taps IC
2. Flutter kicks
3. 20 Jungle boys
Run:
1. LBCs
2. 10 Burpees facing the Anacostia River
3. Merkins
Run:
1. Mike Tyson (Mega Merkins)
2. London Bridges
3. Step ups 10 with each leg

We ran back to the flag and finished the work out on time.

Named former FNG, Pawn. Please have someone who knows him share the Slack information and get him connected.

Theme for the Circle of Trust (Gratitude and Thankfulness).

I apologize as I forgot to discuss the 5 Core Principles.

5 Core Principles:
1. Free to charge
2. Open to all Men
3. Led outside by your peers in a rotating fashion.
4. Held outside, Rain, Cold, Sun, Heat
5. Ends with COT

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

Thank you for letting me be your Q. Rapid.

DATE: 2021-07-27
AO: Loco-Valhalla
Q: Shute
PAX: Brisket, Mutombo, Dial-tone
FNGs: None
COUNT: 4
WARMUP: SSH, Step back and twist, leg pulls, DD, Cobra Kai, Lerkins (Lunge Merkins), track mosey THE THANG: 45 second holds alternating left and right side, 45 seconds each. – Chair with leg extended / Plank one arm one leg
– Royal dancer / Side Plank
– Tree pose / One arm forearm plank
– Warrior pose / Side Plank with leg lifted
– Bound dog / Inner balance (eyes closed)
MARY: We had enough of that with the planks
ANNOUNCEMENTS:
COT: Everything starts with small choices. You chose to set your alarm last night. You chose to come here this morning. Think about where you want to go and start making the small choices to get there. I want to be closer with God. My small choices are to: pick up my bible and start reading; stop what I’m doing and get on my knees; show up to 3rd F events. Go get ’em fellas! AYE!

DATE: 2021-07-27
AO: Freestate
Q: Horshack
PAX: Deagle
FNGs: Churchill from Black Mountain NC AO
COUNT: 3
WARMUP:
• SSH x 25 IC
• Hillbillies x 15 IC
• Windmills x 15 IC
• Burpees x 5 OYO
• Michael Phelps x 15 IC
• Cherry Pickers x 15 IC

THE THANG:
• One mile Indian Run to GlenMar Park
• AMRAP Circuit #1 (40 on / 20 off)
o Box Jumps
o Dips
o Squats
o Pull Ups
• Mosey to Tennis Court
o Suicides x 2
• AMRAP Circuit #2 (30 on / 15 off)
o Step Ups
o Decline Merkins
o Alternating Side Lunges
o Pull Ups

MARY:
• American Hammer x 10 IC
• Freddie Mercuries x 10 IC
• Side Crunches x 10 each side IC
• Flutters x 15 IC

One mile fellowship run back

ANNOUNCEMENTS:
o Last Thursday F3 Happy Hour at Westover in Arlington
o 20th Anniversary 9/11 Stair Climb (Saturday)
o F3 Nation 10 Year Anniversary 10/8-10 in Wilmington, NC
o The Grunt (Nov 6 or 11, TBD)

COT:
Optimist Creed
Promise Yourself…
To be so strong that nothing can disturb your peace of mind
To talk health, happiness and prosperity to every person you meet To make all your friends feel that there is something in them To look at the sunny side of everything and make your optimism come true To think only of the best, to work only for the best and to expect only the best To be just as enthusiastic about the success of others as you are about your own
To forget the mistakes of the past and press on to the greater achievements of the future
To wear a cheerful countenance at all times and give every living creature you meet a smile
To give so much time to the improvement of yourself that you have no time to criticize others
To be too large for worry, too noble for anger, too strong for fear, and too happy to permit the presence of trouble

DATE: 2021-07-26
AO: Patriot
Q: Lucius
PAX: Bone, Big Short, CableGuy, Cena, Flipper, Lazlo, Maguire, Maj. Payne, Poe, Sunshine, 2 percent, Vila, Wedding Singer FNGs: None
COUNT: 14
WARMUP:
SSH; Windmills; Cherry Pickers; Downward Dog; Cobra Kai; Moroccan Night Clubs

THE THANG:
Follow Me: Mosey; Lunge Walk; Bear Crawl; Mosey; 2x (25x Step-Ups; 11x Derkins); Mosey; Bear Crawl; Mosey

Sandbag Relay: PAX split into teams, who then performed the following 60-lb sandbag races: Bear-Crawl Sandbag Pull-Thru (10 yards for each PAX on the way out and 10 yards on the way back); Sandbag Clean and Throw (10 yards for each PAX on the way out and 10 yards on the way back); Sandbag Carry (distances of 30 yards, 60 yards, and 90 yards for each PAX). Rest exercises included: Alt. Shoulder Taps; Lunge Steps; Merkins; Body-Weight Squats; Overhead Clap; Air Press; and Mountain Climbers.

24-7 Burpees: PAX ran 24 yards; performed 7 burpees; then ran back. 2x.

MARY:
Flutter Kicks; LBCs

ANNOUNCEMENTS:
HH 2000 on Thursday at Westover Beer Market and Forrest Inn. Sasquatch coming soon.

COT:
On recent business travel, YHC was struck by how life’s obligations (and finding a rental car in Minnesota) can push out important daily routines and relationships. As your life refills after the summer, fight to preserve time for what is important.