Backblasts

DATE: 2021-06-07
AO: Farm
Q: Infinity
PAX: Chile, 2 percent, Sparky, Rocky, Matthew – Running Man
FNGs: None
COUNT: 6
WarmUp: Air Squats, Michael Phelps, Don Quixotes, Beet Pickers, and SSHs

The Thang:
Short mosey
Jacob’s Ladder: 6-1, 5-2, 4-3, 3-4, 2-5, 1-6 Air Squats at the bottom, Burpees at the top of the hill, running down and back up each set

Short mosey
10 Merkins IC

Short mosey
5-10s: 5 rounds of
5 Jump Squats
10 sec Al Gore (squat hold)

Short mosey
Dora: Split into two teams, one performs exercises while the other runs 150m, and then swaps places with the other team. Cumulative reps of the following shared between the two teams: 100 Merkins
100 Bonnie Blairs
200 Flutter Kicks, single count
100 Star Jumps

Mary: Reverse Plank, Sweat angels, Swimmers IC, Superman Holds, American Hammers, Nolan Ryans, and Elbow Plank.

COT:
It has been about one year since COVID-19 social distancing restrictions set it. As you remember, it was a time of change and uncertainty. F3 workout groups halted nation-wide for over two months. I had been attending #atlantis with @Deflator as the site-Q. @Grease Monkey EH’d me into coming to my first F3 workout at #atlantis, and then again in July after F3 workouts resumed with social distancing restrictions. Honestly, F3 is not something that comes naturally. Props to all you are self-motivated to come out and join us. More often, those men most in need of us will need to be invited and encouraged to participate in our workouts. Do not feel guilty—EH someone, and they will thank you afterward.

DATE: 2021-06-03
AO: Highlands
Q: Jag
PAX: Toolbox, Trolley, Katniss
FNGs: None
COUNT: 4
WARMUP: Seal Claps, Air Press, Michael Phelps, IBAC, Imperial Walkers, Squats, Merkins, Down Dog, Kobra Kai, and SSH.
THE THANG: A tour of The Highlands park punctuated by various chest, abs and legs exercises. The Highlands’ highlight was a Crawl Bear up a flight of steps. MARY: Burpees and a Seated Position.
ANNOUNCEMENTS: #3rdF opportunities at Calvary United Methodist and during July 4 Autism Speaks event. COT: A closing prayer.

DATE: 2021-06-05
AO: Charlestown-Ao
Q: Banjo (WV)
PAX: Inglewood, Rigger, Bobcat
FNGs: D’artagnan WV, Agnarr, Sweetness
COUNT: 7
WARMUP: SSH 20, Hairy Rockettes 10, imperial Walkers, hillbilly Walkers, cherry pickers, downward dawg
THE THANG: Classic four corners ladder up to 10 and back down. plank jacks, technical stand-up, iron mikes, Burpees MARY: included with thang
ANNOUNCEMENTS: lots of vacations next Sat, 12 June. Need reinforcements and a Q to cover. expect 4 pax.
COT: continuing to think about memorial day, remembering the Blackbeard Challenge and how God’s providence is in even seemingly inconsequential actions.

DATE: 2021-06-04
AO: Horizon-Ao
Q: Maj. Payne
PAX: Grease Monkey, Infinity, Bratwurst, Brown Bag, Lazlo, Old Bay, Kodiak, Disco, 3 mile, citrus FNGs: Attaché
COUNT: 12
WARMUP: Traveling WU! SSH x 15, mosey to next field. IW x 10, WMH x 10, grab a coupon from the pile and mosey onward!
THE THANG: Follow me! All pax moseyed to the Williamsburg MS entrance. 2 x (10 x Derkin, 10 x Lunges). Find the coupon and pick it up. Mosey to Discovery corner. What? Another coupon! Pick it up for some pass the coupon squats. Once complete, mosey up Williamsburg Blvd hill. 10 count at the top. Continue onward to N. George Mason and 33rd St. for some Merkins and another coupon. Great job finding the coupons to all! Keep on going to Rock Spring Park cicada cemetery. 2 x (10 x dips and 10 x Seal Claps). And yes, we find coupon #5. Charge up the hill to Knights of Columbus circle. Drop coupons and bear crawl around the first half of the circle where coupon #6 was discovered!! So exciting. Lunge back around to complete the circle with the coupon. 10 steps and pass it along. Gather up all six coupons and mosey onward. Quick pause at Yorktown and N. Harrison corner for 10 x overhead coupon press (or air press if no block). Partners swap so everyone gets a chance for some overhead coupon work. Bring it homeward, pausing briefly for some mountain climbers at Discovery corner and then 2 rounds on Discovery stairs so each partner could transport the coupon up and down. MARY: Back to start for some flutter kicks and finish!
ANNOUNCEMENTS: Well done by all! The PAX found all the coupons and returned them to their rightful place at #horizon-ao. Check out the new 9-11 channel on Slack. Also check out this month’s monthly challenge led by @Obadiah.
COT: Challenge yourself to something that scares you everyday! We don’t get stronger unless we move out of our comfort zone, just like we did this morning in the gloom. Challenge yourself to be better always! Aye!

DATE: 2021-06-05
AO: Freestate
Q: Horshack
PAX: Horshack
FNGs: Winston, CashOnly
COUNT: 3
WARMUP:
SSH x 25 IC
Imperial Walkers x 15 IC
PlankJacks x 15 IC
El Capitan x 15 OYO
3 laps around blacktop (High Knees, Alabama Ass Kickers, and Karaoke on the sides) Cherry Pickers x 15 IC
Michael Phelps x 15 IC
Burpees x 5 OYO
Windmills x 15 IC

THE THANG:
Playground of Pain x 3 Rounds: 40 sec on / 20 sec off
– Step Ups
– Plank
– Merkins (or Dips)
– Squats
– Pull Ups (or Dips)
Jacobs Ladder x 3 after each Round of Playground of Pain (1 – 2- 3- 2 – 1 Burpees at the top of the hill)

MARY:
Leg Lift Rosalitas x 15 IC
E2Ks x 15 IC
Maywether Punch Plank x 10 each side IC
Reverse Crunches x 15 IC
Rodeo Flutters 10 Clockwise Outlaws -10 Flutter -10 CCW Outlaws -10 Flutters

ANNOUNCEMENTS: June 19 3 Year Anniversary at the old stomping grounds of Roosevelt Island.

COT:
Pride Month – reflections on the history LGBTQ rights over the last half century beginning with the Stonewall Riots and the growth of advocacy for rights the riots spawned.