Backblasts

AO: Virtual

QIC: Infinity

The PAX: Wall-E and 2 Percent

WarmUp: Air Squats, Don Quixotes, Cherry Pickers, Michael Phelps, Merkins, and Mountain Climbers.

The Thang:

21, 18, 15, 12, 9, and 6 reps of the following, with a coupon block:

• Deadlifts

• Cleans

• Squats

• Shoulder press

• Bicep curls

• Bent over rows

• 30 sec Run in place

One round of the following:

• 10 Bulgarian Split Squats, each side

• 20 Merkins

• 15 Star Jumps

Mary: Supermans, Penguin Crunches, Reverse Plank Holds, and Flutter Kicks.

CoT:

“And so, does the destination matter? Or is it the path we take? I declare that no accomplishment has substance nearly as great as the road used to achieve it. We are not creatures of destinations. It is the journey that shapes us. Our callused feet, our backs strong from carrying the weight of our travels, our eyes open with the fresh delight of experiences lived.” ― Brandon Sanderson, The Way of Kings

We cannot choose our final destination, only what we do on our way there.

AO: #freestateQIC: @Deagle
PAX: 2 – @Horshack, @Winston, @Cashonly

Warm Up

• Side Straddle Hop (SSH) x 25 IC
• Windmills x 15 IC
• Mountain Climbers x 15 IC
• Cherry Pickers x 15 IC
• 2 laps around the blacktop, karaoke and backwards on the sides
• Hillbilly x 15 IC
• Side squats x 15 IC
• Merkins x 15 IC
• Hairy Rockets x15 IC
• Frankenstein x 15 each direction

The Thang:

• Heading down the field for Dora 4-3-2-1
  • 400 Dips
  • 300 Squats
  • 200 Upward Merkins
  • 100 Step Ups
• Recovery with Suicide…

Mary:

• Reverse Crunches x 20 IC
• Dolly x 20 IC
• Plank-o-rama
• LBCs x 20 IC
• Flutters x 20 IC
• Dying Cockroach x 15 followed by 10 Freddie Mercury IC

AO: The Farm
QIC: Rocketman
The PAX: Infinity, Running Man, Chile, Rocketman, Pavarotti

Warmup/CoP

– Michael Phelps x12, IC
– Side Straddle Hop x12, IC
– Cherry Pickers x12, IC
– Willie Mays Hayes x12, IC

The Thang

Do the following EMOM:

1. 12 burpees
2. 20 Freddie Mercurys
3. 18 merkins
4. 20 big boi situps
5. 16 Nolan Ryans
6. 20 lunges
7. 20 jump squats
8. 60 seconds plank

Run around the field.

Wash, rinse, repeat until the cows come home!

6 MoM

12 reps or so of each:

– Superman
– Penguin crunches
– Flutter Kicks
– American Hammers
– Rosalita

CoT

Count-o-rama
Name-o-rama
Announcements

Words of Wisdom

Some words from the Twitterspace:

> Stop choosing to be offended at every little thing you don’t agree with.
> It’s tiresome & will never lead to fulfillment.
> You can’t control what other people say or do, BUT You can always CHOOSE your response to it!!

Your challenge today is to choose your response, not let your response be dictated by your emotions. Be strong brothers!

AO: Horizon

QIC: Mayberry

The PAX: 3Mile, Mayberry, Magoo, Attaché, Disco, Lightspeed, Styx, Major Payne, Kodiak, FNG Old Bay

WarmUp: SSHs, IBACs, CPs, WMHs, DDs, CKs

The Thang: The PAX teamed up to perform a series of 80-rep Dora exercises, accompanied by some of the greatest hits of the Golden Era of Music, the 1980s, while their partners made their way to the end of the field and back by either running, running backwards, doing karaoke, or skip jumping. Highlights included performing monkey humpers to the tune of “Bust a Move” and skip-jumping down the field to “Come On Eileen.”

Mary by Mayberry: Flutter kicks and 80 grueling LBCs.

COT: The number 80 dominated our workout today: we did 80 reps of each exercises, enjoyed hits of the 80s, and even enjoyed beautiful weather on a day forecast to hit the mid-80s. But 80 has another significance: roughly 80% of our waking ours are devoted to doing things for others – be it our families, work, or communities. I have no doubt the PAX always give it their all with that 80%. But don’t ignore the other 20% – the “me” time. Without that time spent bettering ourselves, whether through F3, reading, hobbies, or quiet reflection, we won’t have the strength to devote our 80% to others. I hope you find that balance in your every day lives.

Brandon D. Almond
Counsel
troutman pepper
Direct: 202.274.2864 | Mobile: 540.460.8324 | Internal: 12-2864
brandon.almond@troutman.com

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AO: LOCO Bulldog

QIC: @Brisket

The PAX: @Dial-tone, @Hoff, @Rikers, @Refueler, @Scranton, @Pre, @Nolan, @WaterHammer, @CrotchRocket, @Gigawatt

WarmUp: SSH IC, Michael Phelps IC, L/R Tricep Stretch Across Chest OYO, Neck Rolls OYO, Cherry Pickers IC, L/R Lunges OYO, Downward Dog Calf Stretches, Cobra Kai

The Thang: Mosey with lots of partner work

1. Mosey
2. Merkin Wheelbarrows on the benches (Pax 1: Merkin / Pax 2: Hold Partner Ankles)
3. Partner Lateral Raises (Pax 1: Arms at your side and slowly raise / Pax 2: Apply resistance to Partner 1 arms)
4. Partner Front Raises (same and lateral raises but raise arms straight in front of you)
5. Mosey
6. Single Arm Squats (Both Pax squat while holding each others forearm)
7. Single Arm Squat Leg Lifts (Both Pax squat while holding each others forearm and do a leg lift at the top of each squat – rotate L/R each time)
8. Up and Overs Coupon Pass (Pax are back to back and pass a coupon under legs and then over head)
9. Mosey
10. Bench Dips w/ Partner Leg Holds (Pax 1 does tricep dips on a bench / Pax 2 holds Pax 1 ankles and squats on the down dip)
11. Chest to Chest Merkins (Pax 1 and Pax to stand and face each other hands out front palm to palm… standing merkins)
12. Mosey
13. Partner Leg Press (Pax 1 on 6 in leg press position, Pax 2 in straight arm merkin position with hands on Pax 1 soles of shoes, Pax 1 does leg presses with body weight of Pax2)
14. Partner Prisoner Squats (Pax 1 and 2 are back to back interlocking arms. Both Pax squat at same time)
15. Alternating Lunge Coupon Passes (Pax 1 and 2 face each other and lunge, at the bottom of the lunge, Pax 1 passes coupon to Pax 2)
16. Mosey

Mary: All Partner work

1. Alternating Leg Circles (on your 6 facing each other, Pax 1 does Dolly’s / Pax 2 does flutter kicks)
2. Partner Pickle Pointers (typical pickle pointer but with Pax 1 and Pax 2 feet touching)
3. Partner Freddy Mercury (Pax 1 and 2 face each other and move legs in cadence together)
4. Partner Leg Raises (Pax 1 on 6 holding Pax 2 ankles, Pax 1 raises legs and Pax 2 pushes them back down)

COT: Am I my brother’s keeper? We could not do any of the partner exercises today without a partner or help from one another. This is what F3 is all about….. Being my brother’s keeper. We love each other, help each other and help each other grow physically, mentally and spiritually.