Backblasts

DATE: 2022-05-07
AO: Sandlot
Q: 2 percent
PAX: Traveler, Anchor Man, Lazlo, Kodiak
FNGs: Wolverine(not on Slack yet), FNG Bronco, FNG TripAdvisor COUNT: 8
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Arm Circles (forward & reverse), Moroccan Nightclubs, Don Quixote’s, Willie Mays Hays, Cherry Pickers, Downward Dog, Kobra Kai
THE THANG: • 25 burpees – On my count. It’s not about the actual number of reps. It’s about maximum effort. • Mosey to W&L, hopped the fence
• 3 stations – 3 rounds
1. Pull up bar – Each PAX completed 10 pull ups (or max effort) while the other team members alternated between wall sits and balls to the wall. 2. Ricky Bobby – 1 lap around the track, PAX in the back sprints to the front.
3. Football field (line up on the goal line) – broad jump to the 10 yard line, perform 10 merkins, murder bunny to the 20 yard line, 10 merkins, bear crawl to the 30 yard line, 10 merkins, back peddle to the goal line • Closed out with 10 Australian Merkins
• Mosey’d back to the Sandlot

MARY: • Toy soldiers, Box cutters, flutter kicks, American Hammers, Nolan Ryan’s
ANNOUNCEMENTS: The Murph 5/30, Memorial Day Picnic 5/30 Lake Accotink Park 11-3pm, Bone-A-Thon 5/21. Prayers for @Traveler’s sister who is pregnant, prayers for 2%’s father who was recently diagnosed with Parkinson’s
COT: On the leadership call this week, Major Payne, reinforced the core principles of F3 and stated the mantra: F3 is a national network including 3,233 free, peer-led workouts for men in 247 regions. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
We are not just a workout group. We are a community. It’s not about the reps. It’s about putting forth the maximum amount of effort in everything that we do to make ourselves and each other better men.

DATE: 2022-05-07
AO: Olympus
Q: Pop Fly
PAX: Rollingstone, Peanuts, The Logo
FNGs: None
COUNT: 4
WARMUP: we did that
THE THANG: we did that too
MARY: you betcha we did
ANNOUNCEMENTS: Memorial Day Picnic at Lake Accotink on Memorial Day COT: find the right balance of working out in your life

DATE: 2022-05-07
AO: Farm
Q: Infinity
PAX: Gekko (Keith Capp)
FNGs: Buzz
COUNT: 3
WarmUp: SSHs, Imperial Walkers, Don Quixotes, Beet Pickers, Willie Mays Hayes, and Grady Corns.

The Thang: Marvel Super Heroes
40s Jog in Place
7 Rounds of
– Merkin variation (straight, stagger, Peter Parker, HRR, Clapping, reverse, diamond)
– Squat/Lunge variation (Copperhead, Jumping, Infinity, Glute Bridge, Kicking Lunge, Hulk Smashers, Iron Blast, War Machine) – Bear Crawl/Crab Walk

Definitions
– Hulk Smashers (Rev. Lunges with same fist to ground as leg extended back) – Infinity Squats (Squat Jacks with palms extended out front at bottom of squat) – Iron Blast (Fwd Lunges with upright row (arms back in the bottom position))
– War Machines (Fwd lunges to each side with opposite fist to ground as leg extended fwd)

Mary: Superman holds and Captain Thors (1:4 ratio of Sit-ups to American Hammers)

CoT:
Once you have children, your life changes.

You begin to do things differently in an effort to care for, provide and guide your children. Of all those things, a father can do one thing that will provide the greatest impact on his children’s lives.

The single greatest thing a dad can do for his children is to love their mother. Plain and simple!

When the kids see dad loving mom, they see what love looks like.

Your sons will know how to relate to women as they grow older. Your daughters will know how a man should talk to her and how a man should treat her. Nothing less will be acceptable.

Loving your children’s mother frees her to love and nurture them, and know their love languages too. Your love encourages and inspires her to do so in the best way she can. Nothing should be allowed to get in the way of this love being expressed to them. Now the love of your children is exponential, and you are having an impact well beyond your marriage.

DATE: 2022-05-06
AO: Atlantis
Q: Bratwurst
PAX: Infinity, Hammerhead
FNGs: None
COUNT: 3
THE THANG: Ran between 4.5 and 5 miles starting at the Yards Park, up First St. SE. followed S Capitol St. SE north to the capitol building. Ran a big loop around the entire building and south first St. to New Jersey Ave and ending back at the Yards Park. Intermittently did merkins, side straddle hops, arrowhead push-ups, dips, air squats, bunny hops, and derkins at benches. MARY: Freddy Mercury’s, Big boy sit ups, little baby crunches, plank to failure.

DATE: 2022-05-03
AO: Delphi
Q: I-Beam
PAX: Hightower, Nano, Dunder, Hoolihan, Glee, Peanuts, Zeus, Pop Fly, Rambler, Yard Sale FNGs: None
COUNT: 11
WARMUP: SSHs, Arm Circles, Squat to Alternating Leg Kick, Peter Parkers, T Merkins THE THANG:
Stations were set up around the perimeter of the football field, including a coupon at most stations. PAX spread out one per station and completed required reps and moved to next station. If PAX at next station has not completed the station, arriving PAX used coupon for manmakers until station is open.

Stations and reps were as follows: Merkins (X25), Bent Rows (X25), KB swings (X25), Jump Rope (X50), Rotational Twist with Medicine Ball (x16; 8 each side), OH Press (X25), Burpees (X15), Squat with 2 sec pause at bottom (X15), Curls (X25), run up path to parking lot and back MARY: Yes
ANNOUNCEMENTS: BBQ, check the channels for other upcoming events COT: Take the time to appreciate your time with family