Backblasts

AO: Horizon

QIC: Lazlo

The PAX: Einstein, 3 Mile, Sticks, Kodiak, Maj Payne, Brown Bag

Warmup: SSH, Imperial Walkers, M Phelps, cherry pickers

The PAX took a brief tour of north Arlington this morning to get some fresh air, the sweet smell of natural gas, and do a Q-bomb of the Patriot. Good times.

The Thang: PAX ran for 1:30 intervals, broken up by exercises, adding a new exercise at each stop. The exercises were:
-5 burpees
-10 flutter kicks
-9 plank jacks IC
-8 dry docks
-7 1 1/2 bottom-out squats
-6 curb dips
-5 burpees
-4 commandos
-3 BW squats

Throwing in a 5-burpee stop towards the end when we didn’t have a good place to stop and we’re running out of time, it came out to be a 60-burpee beat down.

Mary: American twist, shoulder taps

COT: a call to unity through community action and building our F3 brotherhood

AO: The Farm

QIC: Infinity

The PAX: Chile, Running Man, Dungeon Master, and Jag.

WarmUp: Air Squats, Michael Phelps, Cherry Pickers, Rockettes, Merkins, and short mosey.

The Thang:

Line up the PAX side by side (separated 8ft apart) on one end of a 120-yard soccer field. We traveled across the field with different exercises and a presidential trivia question at each interval.

Inch Worm Crawl to 2nd line

1. 20 Sumo Squats IC, trivia question (see below)

Bear Crawl to 2nd line

2. 30 Big Boi Sit-Ups, trivia question (see below)

Bear crawl to 2nd line

3. 15 HRR Merkins, trivia question (see below)

Standing Long Jumps to next line

4. 30 sec Plank Hold, trivia question (see below)

Crab Walk to fourth line (crossing mid-field)

5. 10 Nolan Ryans each side, trivia question (see below)

Standing Long Jumps to next line

6. Al Gore Hold, trivia question (see below)

Bear crawl to next line

7. 20 Sumo Squats IC, trivia question (see below)

Inch Worm Crawl to Goal line

Walking Lunges back out to 2nd white line

8. 10 Bonnie Blairs IC, trivia question (see below)

Reverse Walking Lunges to white line

9. 20 Flutter Kicks IC, trivia question (see below)

Frankensteins to 2nd line

10. 10 Flap Jacks IC, trivia question (see below)

Crawl Bear to 2nd line

11. 10 Cup Checks IC, trivia question (see below)

Low Crawl to Goal Line

Trivia Questions:

1. What kind of animal did Bill Clinton have while in office?

A cat named Socks.

2. Who was the first Catholic to be Vice President?

Joe Biden.

3. Who was the first Catholic to be President?

John F. Kennedy.

4. Who was the first president to live in the White House?

John Adams

5. Who was the only president to serve more than two term in office?

Franklin D. Roosevelt

6. How many presidents have there been?

46, including Joe Biden

7. Which president decided to use atomic weapons on Japan during WWII?

Harry S Truman

8. Who was the first president to ask Congress to declare war and who was it against?

James Madison, Great Britain

9. Which governor was shot and paralyzed while campaigning for president?

George Wallace

10. Why do we call it Al Gore?

Because of his movie “An Inconvenient Truth”

11. Why do we call it “Six Minutes of Mary?”

Reference to a comedic line in the movie “There’s Something About Mary”

12. What do the three F’s in F3 stand for?

Fitness, Fellowship, and Faith

Mary: 20 Dying Cockroach IC, 10 Side Crunches IC, 20 Box Cutters IC

Announcements: We are looking into adopting a street as a potential service project. If anyone has any thoughts or other ideas, let us know.

CoT: Beware of hype over national politics as perpetuated by the media. Two weeks ago, we saw how some became radicalized by national politics to the point of violence and unlawful conduct. Those are the true zombies. Instead, let us work on things we can control: our character and our inner peace. Instead of getting into the hype of national politics, engage more at the local level where decisions actually affect your day-to-day life. Engage more with your community. Serve. Make a difference. Adopt a road.

AO: Sparta

QIC: El Niño / Co-Q: Gadget

PAX: Obadiah, Derecho, Hightower, Zeus, Roddick, Nano

WarmUp: SSHs, Michael Phelps, Arm Circles, Merkins, Air Squats, Willy Mace Hays, Down Dog, Cobra Kai

The Thang:

The PAX circled up at the end zone for Merkins to the rhythm of “Bring Sally Up”, holding plank between Sallys.

100 yards run at 70%, 10 burpees IC, ran back 100 yards at 70%, did 10 burpees IC

Circled up at the end zone for Alternating Lunges during the Ghostbuster song, a burpee with every “ghostbusters!” and a reverse burpee with every “Ain’t afraid of no ghosts.”

100 yards run at 70%, 10 burpees IC, ran back 100 yards at 70%, 10 burpees IC

Circled up at the end zone for Air Squats during the song “Feel the Moment”, Mt. Climbers when Christina Aguilera sings, a burpee for every “moment.”

100 yards run at 70%, 10 burpees IC, ran back 100 yards at 70%, 10 burpees IC

Circled up at the end zone to hold a plank during the Ice Ice, Baby song, shoulder taps with every “ice”, and squat thrusts at every “baby.”

100 yards run at 70%, 10 burpees IC, ran back 100 yards at 90-95%, 10 burpees IC

Mary: LBCs, Flutter Kicks, Bissyous, Pickle Pounders, Penguins.

COT: Triage among urgent decisions to avoid inaction by overthinking. Take advantage of every mundane situation in our daily lives to practice kindness and tolerance in the hopes it will engender more of it from others and across our country. Prayed for F3, the strong men that build and sustain it, and for our families and communities.

Announcements: Two weeks out to the 2021 Abominable Ruck Challenge on February 6. More info in the mother-ruck-ing channel. The PAX is giddy with excitement. Out.

AO: Wolverine

QIC: Shute

The PAX: Bobcat, Bolt, Gigawatt, Microchip

Warmorama: No packs – SSH, Cherry Pickers, Lunge Stretch, Downward Dog, Cobra Kai

The Thang: Pick up the packs and follow me. Zig Zag the bleachers. Back to field. Rinse & Repeat.

Every 20 Yards 1st Rep:

· Bear Crawl / Merkins

· Low Crawl / Peter Parkers

· Deep Side Steps L / Overhead Press

· Deep Side Steps R / Kettle Swings

· Overhead walk / Front Squat and Press

2nd Rep:

· Overhead walking Lunge / Curl Press Over

· Bear Crawl / Overhead Hold 60sec

· Low Crawl / Windshield Wipers

· Deep Side Step L / Zercher Squat (set pack down, pick up, 2 squats

· Deep Side Step R / Axe Swings

Mary: BBS, American Hammer with Rucksack

COT: James 1:2-3,12 “Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because you know that the testing of your faith produces perseverance. Let perseverance finish its work so that you may be mature and complete, not lacking anything…. Blessed is the one who perseveres under trial because, having stood the test, that person will receive the crown of life that the Lord has promised to those who love him.”

AO: #FreeStateQIC: @Horshack (PAX Q – Dealer’s Choice)

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

Warm Up:
– SSH x 25 IC
– Imperial Walkers x 15 IC
– Mountain Climbers x 15 IC

– Cherry Pickers x 15 IC

– Arm Circles x 10 IC (small, then wide, forward, then backward)
– Michael Phelps x 15
– 3 laps around the blacktop (High Knees, Karaoke, and a sprint on the short sides)

The Thang:
– Mosey to Playground of Pain:

• Bear Crawl around the perimeter set the tempo
• Box Jumps
• Dips
• Incline Merkins

– Suicides on the Tennis courts – five stops
– Coupon-o-rama

• Elf on a Shelf x 15 IC
• Arm Extensions x 15 IC
• Upright Rows with Stand Up x 15 IC
• Curl and Lift x 15 IC

Mary:
– Windshield wipers over upright coupon x 15 IC

– Big Boy Sit Ups x 15 OYO

– Big Boi Sit Ups w/ a Twist x 20 IC

– Plank-o-Rama 10 Center, 10 right hand up, 10 Center, 10 left hand up, 10 Center

COT:

YHC, inspired by Amanda Gordon – yesterday’s Youth Poet Laureate – and recited the closing of her poem from the Inauguration called "The Hill We Climb"

"But while democracy can be periodically delayed, it can never be permanently defeated. In this truth, in this faith we trust, for while we have our eyes on the future, history has its eyes on us. This is the era of just redemption. We feared it at its inception. We did not feel prepared to be the heirs of such a terrifying hour, but within it, we found the power to author a new chapter, to offer hope and laughter to ourselves.

So, while once we asked: “How could we possibly prevail over catastrophe?” Now we assert, “How could catastrophe possibly prevail over us?”

We will not march back to what was, but move to what shall be: a country that is bruised, but whole; benevolent, but bold; fierce and free. We will not be turned around or interrupted by intimidation, because we know our inaction and inertia will be the inheritance of the next generation. Our blunders become their burdens. But one thing is certain, if we merge mercy with might, and might with right, then love becomes our legacy, and change our children’s birthright.

So, let us leave behind a country better than one we were left. With every breath from my bronze-pounded chest, we will raise this wounded world into a wondrous one. We will rise from the gold-limned hills of the West. We will rise from the wind-swept Northeast where our forefathers first realized revolution. We will rise from the lake-rimmed cities of the Midwestern states. We will rise from the sun-baked South. We will rebuild, reconcile and recover in every known nook of our nation, in every corner called our country our people diverse and beautiful will emerge battered and beautiful.

When day comes, we step out of the shade aflame and unafraid. The new dawn blooms as we free it. For there is always light. If only we’re brave enough to see it. If only we’re brave enough to be it."