Backblasts

Weather: The leftovers of Hurricane Laura

PAX: Hate Chew, Agassi, Wild Thing, Chew Toy, Dreadsquid, Counselor, Countdown, Dorothy (Q)

Warmup: Hamstring stretches 10 count, Quad stretches 10 count, Side straddle hops

The Thang:
Setup 4 bases 90-100 feet apart. First base is 15 reps of leg work, second base is 30 reps of core work, Third base is 45 reps of upper body work. The PAX mosey to first base, complete 15 reps of the first exercise (legs) then mosey to second base to complete 30 reps of the first exercise (core), then mosey to third base and do 45 reps of the first exercise (upper body). Upon the completion of each base the PAX mosey to home plate to run a “cycle”.

A cycle is running. The PAX sprint to first base, then mosey around the bases. Once you touch home plate you sprint to first and second base (a double if you will), then mosey around to third and home. Once you hit home plate, you then sprint out a triple (sprint to first, second, and third) then mosey home. Lastly you sprint out a home run and sprint all the way around the bases.

After completing the cycle, PAX mosey to first base and do 15 reps of the second exercise, mosey to second for 30 reps of the second exercise, mosey to third and do 45 reps of the second exercise. Then it’s cycle time.

You do as many as you can in the time allotted, I laid out 5 exercises at each base but some overachievers did more.

First base 15 reps:
Bonnie Blairs, Squats, Star Jumps, Apolo Ohno, Wojo Squats

Second base 30 reps:
Big boi situps, LBCS’s, American Hammers, Box cutters, Dying cock roaches

Third base 45 reps:
Merkins, Plank Jacks, Arm presses, Moroccan night clubs, Alternating shoulder taps

We at F3 Annapolis have apparently upset a business in the mall (we’re not sure which, but all signs point to an exercise facility that we shall not name). Our never ending motivation, hard work, and dedication to our leader Chew Toy may or may not have some of the patrons feeling uninspired by our presence. The local mall authorities were extremely pleasant, and happy to find out we’re just a friendly neighborhood workout group and not a horde of raging barbarians. There’s a saying in these parts that you might hear at Navy Marine Corps Stadium, but we at F3 Annapolis #DontGiveUpTheAO

“Tuesday at the Vortex”

Location: Vortex

Hatechew, Chewtoy, Big Dude, Agassi

Workout: 45 minute AMRAP on 3 hill off road loop (.40 miles)

At the top of each hill, perform an ab exercise. PAX take turns picking the exercise and duration/reps.

Exercises included, various planks, flutter kicks, imperial walkers, hillbilly walkers, and heel touches.

Cooldown: .25 mile run

AO: Traveling AO – Woodson High school

QIC: El Nino

The PAX: Monk; Hightower; Zeus; Derecho; Nano; Ashe

Warm-up:

SSH; WMH; Imperial Walkers; Arm Circles; Down-dog.

Follow the Leader: Butt-kickers, high-knees, karaoke, side-shuffles, fellowship jog around the field, and one lap up/down the stadium stairs.

The Thang:

Six Stations: (This had a LONG timer, only made it through one round)

1. Up/Down 3 flights of stadium stairs (Timer)

2. *Active Recovery: High Plank (hands on soccer ball)

3. Goblet Squats (35lb kettlebell)

4. Sled push (170lbs)

5. 10lb Mace Squats (fully extend arms; hold mace upright, swing back/forth in an upright position, while squatting)

6. *Active Recovery (World War Ones)

6 Minutes of MARY: Flutter kicks, Merkins, Air-Squats, Freddie Mercury’s, Mountain Climbers, Fire Hydrants

Circle of Trust (COT): Be CONTENT with who you are… today. Although we all have imperfections, everyone woke up PERFECT, made in God’s image. Meditate on that idea; fully comprehend that not one person alive gets to choose the body they are born into, their intellect, parents, income, family, country, or any other circumstances they deal with on a daily basis. Once you accept this idea, as a truth that is self-evident, then you can spend less time judging yourself… and more time getting after it, using what you have to better yourself every day!

AO: Olympus, August 27 2020QIC: MonkThe PAX: Hightower, Nano, El Nino, Derecho, YNAB, Obadiah,WarmUp: SSH, Arm circles, DownDog, Cobra,The Thang:
Before the beatdown, YNAB brought out his Hoover ball to toss around. Gave me ideas, so I asked the PAX to bring it along. Mumblechatter.

To prepare for the 9/11 Lincoln Memorial stair climb, we committed a HIPAA violation: burpees at the top of the stairs, American hammers at the bottom.

Then to the field, where we divided into two 5-PAX groups, lined up facing each other, and proceeded to karaoke the length of the football field while tossing the ball from line to line. Ball drop got a burpee from each PAX. We scored multiple touchdowns that way.

Then I pivoted to a much less successful ball exercise that I won’t even bother to describe here since no Q anywhere will ever want to repeat it.

Then we did a few Ladder Sprints. For #1, we turned at the 15, 25, and 50 yard lines; for #2, the 25, 50, and 75 yard lines; and #3, the 50, 75 and goal line. Everyone scored a TD; everyone got a medal.
Mary: I got an idea to modify Mary into Humble Mary. Humble Mary means each PAX performs the called exercise AMRAP as quickly as possible to exhaustion. It’s a fine way to end a beatdown, and I’ll definitely do it again. For this one, we did Merkins, Flutters, LBCs, Diamond Merkins, and that exercise we named after Glee.COT: Lots of announcements, including Dad’s Camp, 9/11 stair climb, tonight’s 2nd F that starts in about 5 minutes at Solace, and a few others. Check the Slack channel (edited)

Honored to lead you fine men.
Monk

AO: The Patriot

QIC:Maj Payne

The PAX:Wedding Singer, Brown Bag, Lucius, Lazlo, Cable Guy, DRPAX Slim, Spokes, Infinity, Fish Fry, Citrus, X-Ray, Choo Choo

“To be an uncommon man, one needs to do uncommon things.”

WarmUp:Line up on the goal line.

SSH x 10 IC,

Bear Crawl 10 yds to 10 yard line,

IW x 10 IC,

Lunge Walk 10 yds to 20 yard line,

WMH x 10 IC,

Bear Crawl 10 yds to 30 yard line,

LBAC front x 10 IC,

Lunge Walk 10 yds to 40 yard line,

Mtn Climbers x 10 IC,

Broad jump 10 yds to 50 yard line,

Merkins x 10 IC,

Then about face to head back.

Broad jump 10 yds to 40 yard line,

Mtn Climbers x 10 IC,

Lunge Walk 10 yds to 30 yard line,

LBAC rear x 10 IC,

Bear Crawl 10 yds to 20 yard line,

WMH x 10 IC
Lunge Walk 10 yds to 10 yard line
IW x 10 IC
Bear Crawl 10 yds to goal line

The Thang:Mosey over to the parking lot near the basketball court for a six station circuit.

1. Aussie Pushups x 15
2. Merkins x 15
3. Burpees x 10
4. BWS x 15
5. Balls to the wall walk 2 fence posts
6. Jump squats

PAX completed the circuit until all roughly finished 5 rounds. Finished up with a Ring of Fire with 5 x Merkin per PAX.

Mary:

25 x Flutter Kicks
16 x American Hammers
17 x Toy Soldiers
18 x Freddie Mercuries
25 x LBCs

COT:We are all uncommon simply by virtue of posting in the gloom. It’s important to find ways to be a better man, to help make the world a better place, and be uncommon in all that we do. Sometimes that involves looking out for those in need. There are men that need F3 and don’t yet know it. It’s up to us to reach out to them. Figure out ways to help make others better. Be there to listen if needed. Be there to offer guidance if needed. Most importantly, be there!

Aye!