Backblasts

DATE: 2021-07-15
AO: Highlands
Q: Jenner
PAX: Jag, Jenner, Toolbox, Katniss
FNGs: DR PAX Loafer
COUNT: 5
WARMUP: SSH, imperial walkers, IBAC, WMH, CPickers, brief Mosey
THE THANG: (Jenner’s Q) ascending/descending hills with 1:4 merkins/plank Jack’s at the bottom, 1:4 derkins/air presses at the top going up to 5 and then back down to 1. Mosey around to a high wall for Humpty Dumptys (dubbed by Jag) 2 rounds of 12 seated chair ab press up with 3s hold followed by 15 deep derkins. Part II (Toolbox Q) brief mosey back to the playground. 10 pullups, 10 SSH, 10 merkins, 10 air squats, and 10 big boy sit ups, descending ladder down to 1. final round full hang pullup x 2, 20s slow merkin, 20 a slow squat. Brief mosey to the field for Mary.
MARY: Ring of fire. Group started with Burpees while Pax did boo boo bear crawls (single leg bear crawl) around. next round was man makers, next round was gleemakers, next was gleemakers with knee to chest high jump, and last round was gleemakers with high jump and deep squat.
ANNOUNCEMENTS: float ruck Jenner to post info, friday workout to honor passing of a PAX’s father. check slack
COT: life is like a box of chocolates, you never know what you’re gonna get. But whatever it is, we can face it and overcome it with the help of our families, friends. coworkers and F3 brothers. Jenner reiterated a quote from Maya Angelou “Do the best you can until you know better. Then when you know better, do better.”

DATE: 2021-07-15
AO: Freestate
Q: Horshack
PAX: Horshack
FNGs: Winston
COUNT: 2
WARMUP:
· SSH-x 25 IC
· Windmills x 15
· Mosey around the blacktop – side shuffle with Michael Phelps · Mountain Climbers x 15
· Go into downward dog, hand walk into cobra kai, hand walk back to Downward Dog, hand walk back to standing position x 3 · Arm circles x 10 each way
· Stretch arms OYO – 30 seconds

THE THANG: The Hard Parts Lifted from @Jenner
· First up is Perform 1 merkin, 1 air squat (deep as you can go, and all the way up to a calf raise), 1 SSH. Same routine with 2 reps each, Repeat-o up to 5 each
· Second is max pull-ups. One PAX pony up to the bar while PAX run a blacktop loop. Switcheroo.
· Third – Mosey over to playground benches. Perform 30 dips then 15 tall derkins. Repeat-o. · Fourth is Jacob’s Ladder 1-2-3-4-5-4-3-2-1
· Fifth Back to the starting point. Perform 5 pull-ups and bear crawl down around the 3-point line. Repeat.

MARY:
· Flutter-x 20 IC
· Outlaws x 10 each way
· Reverse Crunches-x 15 IC
· American Row -x 10 IC
· Leg Lift Rosalitas -x 5 IC
· Protractor x 60 seconds
· Flutters to close x 10

ANNOUNCEMENTS:
• Leadership call coming up next week
• Ruck & Float on Saturday July 24th details to be posted soon.

COT: Q-Source Quadrant 2 Live Right: The Dedication To Purposefulness • To Live Right a man must have an Ultimate Purpose in mind.
• The Ultimate Purpose is Movement toward the Solution to the Problem each one of us was uniquely born to solve.
• Purpose is an Advantage sought. To be Purposeful is to Commit oneself to bringing an Advantage into fruition. An Advantage, which is a superior circumstance achieved by Movement, is by implication a thing external to a man in that it requires the involvement of other people to achieve.
• Whereas the first quadrant, the Get Right, was focused on what a man must do to achieve proper personal alignment and Accelerate himself, the Live Right is focused on his IMPACT on the lives of other people and how he helps them to Accelerate.
• To Accelerate is to increase the pace of Movement away from the Status Quo and towards Advantage.
• Advantage cannot be achieved by a single Movement, but must be obtained progressively by traveling through a series of Waypoints, which are the stepping stones along the path.
• Waypoints are things done with Deliberatude (that is – to think, speak and act with a deliberate attitude that exudes Commitment) by a man who has an Ultimate Purpose in mind.

DATE: 2021-07-13
AO: Delphi
Q: Hightower
PAX: Zeus, Pop Fly, 2 percent, YNAB, Rambler, swish, Glee, Hoolihan, Dunder FNGs: None
COUNT: 10
WARMUP:
Fellowship job around tennis courts, twice. Side shuffle with Michael Phelps, switch sides, High knees, Butt kickers, walking Frankenstein. THE THANG:
Hard work before play: Burpee, Shuttle run
10 burpees, first court shuttle run, 8 burpees, second court shuttle run, 6 burpees third court shuttle run, 4 burpees first court, 2 burpess second court, 1 burpee to third court.
Dodge ball rules: 5 PAX on each side, start at base line with 4 balls on each side at net. Get hit or catch ball, PAX out, return to their base line, then bear crawl to opposite side to join other team.
Stopped for Half Time: 25 cc SSH, 25 Merkins, 25 cc Flutter kicks, 25 air squats Resume play.
Commercial break for: 10 cc SSH, 10 Merkins, 10 cc Flutter kicks, 10 air squats Last round of dodge ball.

MARY:
Done! 30 cc LBC’s

ANNOUNCEMENTS:
Swish VQ Friday at Sparta. Upcoming F3 shirt order. Zeus & MjP B-day Q – Sat, July 31 at Olympus

COT:
Prayers for our brothers in the Gloom and at home. That they continue to be the leaders to their families and friends that we need them to be.

DATE: 2021-07-14
AO: Burg
Q: Mater
PAX: Supertramp, Ape, Bail
FNGs: Dingo from Arizona
COUNT: 5
WARMUP: TTT x 12 / SSH x 20 / Arm Circles Forward & Back / M.Phelps x 12 / Calf Stretch / Downward Dog and Cobra Kai +0.333 Mile Mosey
THE THANG: 2 Minutes Max Push Up (APFT TEST STANDARD) + 2 Minutes Max Sit-Ups (APFT TEST STANDARD + 2 Mile Run MARY: Timed Out… we did 2 Minutes Max Sit-Ups
ANNOUNCEMENTS: THE BURG LAUNCH FRIYAH 7/23
COT: Burpees Suck. Do them for those that can’t and want to be next to us doing them!

DATE: 2021-07-14
AO: Compound
Q: Popeyes
PAX: Hightower, Sam Adams, buffet, I-Beam, Yard Sale, Obadiah, Zeus, Rambler, swish FNGs: None
COUNT: 10
WARMUP: Couple laps around the field with high knees, butt kickers, twists, arm circles, star jacks, side straddle hops, etc
THE THANG: Carry coupons to the 10, 10 burpees, sprint to the opposite goal and sprint back. Carry coupons to the 20, 20 squats with coupon, sprint to goal line and back. Carry coupons to the 30, 30 burpees, sprint to goal line and back. Carry coupons to the 20, 20 pull ups, carry coupons to the 10, 10 something and then 20 side straddle hops with a sprint finish to the opposite goal line and back. MARY: LBC’s, Merkins
ANNOUNCEMENTS: 3 year anniversary at #olympus on Saturday, @swish’s VQ on Friday at #sparta, @zeus has a Co-Q with MJP at #olympus on 7/31, @hightower has a shirt order coming up and maybe a couple other things I’m forgetting.
COT: Take some time to sharpen your ax (meditate, reflect, pray, etc) so you can be more effective at cutting down trees (where are you headed, what are you trying to accomplish, how are you doing it, etc)