Backblasts

Nine PAX gathered in the gloom for a strong finish to the work week as they looked forward to a masked Horsepunch F3TheCapital Ultimate Frisbee Q. Due to unforeseen conditions however, this Q would be remote. The PAX embraced it, and charged forward into the friendly competition, and all continued to build the fitness, fellowship and faith that we all crave.

AO: The Patriot

QIC: Horsepunch (First remote Q ever!)

The PAX:

WU: 20xSSH, 15xIW, 10 xWMH, 10x Cherry Pickers, 10xBWS

The Thang: Ultimate Frisbee (wearing facemasks). One burpee for all PAX whenever the frisbee hits the ground. 10 x burpee for all whenever a team scores. All said and done, the PAX completed 100 burpees for the workout — contributing to the daily MABA count (H/T F3 St. Louis for the MABA inspiration!)

COT: You never know how life is going to come at you, and this A.M., that was proven again! Horsepunch served up the first ever remote Q, and the PAX crushed it. That’s what we do in life — adapt and overcome. And we don’t do it by ourselves. We always have to lean on others! From the Sky Q to our families to our F3 brothers — we need others to make life work. Keep that in mind and spread the support you receive outside of this circle. Let’s look for ways that we can help others who need some essential support as well!! Always be headlocking! If you’re not growing, you’re dying!

Aye!

AO: Virtual

QIC: Infinity

The PAX: Wall-E, 2 Percent, and Brooklyn

WarmUp: Air Squats, Don Quixotes, Cherry Pickers, Michael Phelps, and SSHs.

The Thang:

5 Rounds of the following exercises. OYO AMRAP for 30 seconds each, 15 seconds rest in between, and 30 second rest between rounds:

1. Bent over rows with coupon

2. Jump squats

3. Wall Sit w/Shoulder Presses

4. Blockees

5. Bent Over DB Lateral Raises

6. Bonnie Blairs

Tabata LBACs (8 rounds of 20 sec on and 10 sec rest)

Mary: Supermans, Big Boi Sit-ups, Nolan Ryans, Dying Cockroach, Elbow Planks, and Flutter Kicks.

CoT: From the book, 12 Rules of Life by Jordan Peterson:

Rule 1: Stand Up Straight With Your Shoulders Back

Your composure and posture communicate to not only others, but also your mind about whether you are up-and-coming or down-and-falling.

So, attend carefully to your posture. Quit drooping and hunching around.Speak your mind. Put your desires forward, as if you had a right to them—at least the same right as others.Walk tall and gaze forthrightly ahead. Dare to be dangerous. Encourage the serotonin to flow plentifully through the neural pathways desperate for its calming influence.

AO: FreeState

QIC: @Deagle

PAX: 4 – @Winston, @BlackDiamond, @Horshack, @Deagle

Warm Up

· Side Straddle Hop (SSH) x 25 IC

· Imperial Walkers x 15 IC

· Goofball (like mountain climber but standing) x 15 IC

· Merkins x 15 IC

· Cherry Pickers x 15 IC

· Frankensteins x 15 IC

· 2 laps of light jog around blacktop, karaoke on the sides

· Alternating Side Squats x 20 IC

· Michael Phelps x 15 IC

· Wind mills x 15 IC

The Thang:

· Dora 3-2-1

o 300 SSH

o 200 Squats

o 100 Pushups on a bench

· Jacob’s ladder on the big hill (4×4 – 4×3 – 4×2 – 4×1 = 40 Burpees)

Mary:

· Flutters x 20 IC

· Outlaw x 20 IC

· LBCs x 15 IC

· Dying Cockroach x 20 IC

· Little Mermaid x 10 each side IC

· Reverse Crunches x10 IC + 10 flutters IC

AO: LoCo Bulldog

QIC: Shute

The PAX: Nolan, Cutter, Hoff, Bolt, Gigawatt, Boone, Brisket

WarmUp: SSH, Cherry Pickers, Can Kickers, DD, Cobra Kai

The Thang: 10 Carolina Dry Dock Burpees

Mossey the AO: stop at 4 corners for deconstructed burpees. Zig zag the busses (high knees, butt kicks, side shuffle L/R)

Line the curb 20 yards (sets of 10) deconstructed burpees:

• Squats | bear crawl | derkins | Rev. bear crawl
• Squats | crab walk | Irkins | Rev. crab walk
• Lunges | bear crawl | dirkins | Rev. bear crawl
• Lunges | crab walk | wirkins | Rev. crab walk
• Start making stuff up as we go, 6 reps worth.

Mossey the AO again: stop at 4 corners for deconstructed burpees. Zig zag the busses (high knees, butt kicks, side shuffle L/R)

Mary: LBC, In/Out, Freddie Mercury, Scissor, Oblique, LBC.

COT: Leadership: A big part of F3 is invigorating male leadership in our community

In the Marines I learned: Leadership characteristics – JJ DID TIE BUCKLE: Justice, Judgement, Dependability, Integrity, Decisiveness, Tact, Initiative, Enthusiasm, Bearing, Unselfishness, Courage, Knowledge, Loyalty, Endurance

In my faith journey I learned: Romans 12:3-6 “For by the grace given to me I say to everyone among you not to think of himself more highly than he ought to think, but to think with sober judgment, each according to the measure of faith that God has assigned.  For as in one body we have many members, and the members do not all have the same function, so we, though many, are one body in Christ, and individually members one of another.  Having gifts that differ according to the grace given to us, let us use them…“

In F3 I learned: “Leave no man behind, but leave no man where you find him.”

AO: FreeState
QIC: @Horshack
PAX – 4: @Deagle, @BlackDiamond, @Winston, @Horshack

Warm Up (on Playground if blacktop is icy)

• Side Straddle Hops-25 IC
• Ozzy Osbournes-20 IC
• Mountain Climbers-15 IC
• Cherry Pickers-15 IC
• Smurf Jacks-15 IC
• Harry Rockets-15 IC each side
• El Capitan-15 each direction OYO
• Two laps around the blacktop with Karaoke on the short sides
• Windmills-15 IC

The Thang-

Playground of Pain (45 seconds /15 recover transition) – Round 1-

Carolina Dry Docks

Alternating Side Squats

Pull Ups (outward palms)

Bonnie Blairs

Jacob’s Ladder with Burpees up and down the hill: 2 – 4 – 6 – 8 – 6 – 4 – 2

Playground of Pain (40 seconds /20 recover transition) – Round 2-

Carolina Dry Docks

Alternating Side Squats

Pull Ups (outward palms)

Bonnie Blairs

Mary

• Plank-o-rama-10-10-10-10-10
• Reverse Crunch-20 IC
• Rosalitas-15 IC
• Side Crunches-10 IC Each Side
• Freddie Mercuries-15 IC
• LBCs-15 IC
• Protractor-60 sec
• Flutter-20 IC

COT:

• Q Source: 5 Foundations Review
• Quadrant 1: Get Right overview
  • Like a capsized boat, people cannot make progress until they get right
  • Unfit people are slaves to a lack of self-control. This provoked discussion that the current science doesn’t back this up. There is probably a better way of framing this element of Get Right – better wording is needed for a more positive and declarative statement "unfit" , "slaves" and "lack of self-control"
  • To help others, like oxygen masks on an airplane, people must first help themselves.