Backblasts

DATE: 2021-09-27
AO: Farm
Q: Infinity
PAX: Chile
FNGs: None
COUNT: 2
WarmUp: Air Squats, Don Quixotes, Willy Mays Hayes, and Michael Phelps

The Thang: MaryAnne’s Mayhem (DORA-style)
Split into teams for DORA-like relay. One team member runs 25m and completes 3 burpees. The other team member does as many reps of the following exercises as possible until the other team member returns, then they switch roles. 200 curls
175 squats
150 Overhead Press
125 Kettlebell Swings
100 Merkins
75 Thrusters (we made it this far)
(50 Bonnie Blairs (right leg-left leg = 1 rep))
(25 Blockees)

Observations: It started out easy, then progressively got harder. We got through the thrusters before running out of time. We were also exhausted!

Announcements: Adopt-a-Road clean-up this Saturday, 10/2, at 7:30am.

CoT:
Rule 4: Compare Yourself to Who You Were Yesterday, Not Who Someone Else is Today
No matter how good you are at something, or how you rank your accomplishments,there is someone out there who makes you look incompetent.
You might object: I should be winning at everything! But winning at everything might only mean that you’re not doing anything new or difficult. You might be winning but you’re not growing, and growing might be the most important form of winning.
Happiness is to be found in the journey uphill, and not in the fleeting sense of satisfaction awaiting at the next peak.

DATE: 2021-09-27
AO: Loco
Q: Hoff
PAX: Ronaldo, Anchorman, Chris Urban, Bobcat, Leonidas, Shute, Sculls, Fuji, Inglewood, Brisket, Dial-tone, Stiches, Cadaver, Madonna, Gilligan FNGs: FNG-Waterboy, FNG-Halfpipe
COUNT: 18
WARMUP: Side Straddle Hoffs x16 IC, Michael Phelps x16 IC, Cherry pickers x16 IC, Downward dog with calf stretches, Cobra Kai.
THE THANG: Four Corners in the Bulldog Parking Lot, Four Circuits, Forty-Eight Reps of each exercise with a partner and partners could help each other get to 48 combined reps, where some were a total of 48 in-cadence (IC). Mosey or sprint between corners 1-2 and 3-4; and side shuffle between corners 2-3 and 4-1. Forty Minutes of AM-Rounds-AP, so PAX started back at round 1 when they finished all four rounds. Corner 1 (Arms) – Merkins, Dips on Curb, Carolina Dry Docks, Shoulder Taps IC. Corner 2 (Cardio) – High Knees IC , Plank Jacks IC, Mountain Climbers IC, Burpees. Corner 3 (Legs) – Sumo Squats, Calf Raises, Backward Lunge IC, Monkey Humper. Corner 4 (MARY) – American Hammers IC, Freddie Mercury IC, Flutter Kicks IC, WWII Sit Ups. MARY: Included within The Thang
ANNOUNCEMENTS: Year one anniversary events being planned for the end of October.
COT: Events like birthdays and anniversaries can be a great time to pause and reflect. As I reflected on the last year, a year that has included many challenges for all of us, F3 has been one of the bright spots for the last 11 months. My hope is that F3 has been a blessing to those who are coming, and my encouragement is to invite your friends and neighbors to get out and join us in the gloom as we approach the one-year anniversary.

DATE: 2021-09-21
AO: Atlantis
Q: Deflator
PAX: Infinity, Bratwurst, Rogue, Jonathan E. Crittenden, True North FNGs: None
COUNT: 6
Warm up: SSH w/turn, Through the Tunnels, LBACs to Chinooks.

The Thang:
Mosey to the Concrete Benches

Using the concrete benches, perform a pyramid of exercises as follows: 5-7-9-11-9-7-5 reps of the following:
Dips
Derkins
Erkins
Burpee Step-ups

Mosey to the pier

DORA: one partner runs from one end of the pier to the other while trading off with the other partner to complete the following exercises, cumulative total reps: 50 diamond burpees
75 stacking merkins
100-150 palm squats

Mosey back to the starting point

Mary: Bird Dog holds, Rope Climbers, and LBCs.

DATE: 2021-09-25
AO: Farm
Q: Chile
PAX: Infinity
FNGs: None
COUNT: 2
WARMUP:
Grady Corn
SSH
Beet pickers
Willie Mays Hayes
Michael Phelps
Imperial walkers
THE THANG:
AMRAP – BOMBS
B – Burpees x 5
O – Outlaws x 10
M – Merkins x 15
B – Big Boy Sit ups x 20
S – Squats x 25
MARY:
High Plank – 45 seconds
Penguin Crunches
Rosalita
Reverse Crunches
Supermans (Christopher Reeve’s birthday)
PAX Choice/Pass the mike
ANNOUNCEMENTS: Road Cleanup 0730 Sat Oct. 2
COT:
Last week we talked about the Constitution. September 25, 1789 Congress passed 12 amendments to the first ten commonly known as the Bill of Rights. They weren’t ratified until December 15, 1791.

Birthday of poet and artist Shel Silverstein

Listen to the Mustn’t’s

Listen to the MUSTN’TS, child
Listen to the DON’Ts.
Listen to the SHOULDN’TS
The IMPOSSIBLES,
the WON’TS.
Listen to the NEVER HAVES,
Then listen close to me…
Anything can happen, child.
Anything can be.”
– Where the Sidewalk Ends

The Oak and the Rose
An oak tree and a rosebush grew,
Young and green together,
Talking the talk of growing things –
Wind and water and weather.
And while the rosebush sweetly bloomed
The oak tree grew so high
That now it spoke of newer things –
Eagles, mountain peaks and sky.
“I guess you think you’re pretty great,”
The rose was heard to cry,
Screaming as loud as it possibly could
To the treetop in the sky.
“And you have no time for flower talk,
Now that you’ve grown so tall.”
“It’s not so much that I’ve grown,” said the tree,
“It’s just that you’ve stayed so small.”
– A Light in the Attic

DATE: 2021-09-25
AO: Olympus
Q: Joint Chief
PAX: Zeus, Obadiah, Hightower, Rooster, Popeyes, slider, Nano, Joint Chief FNGs: Greg Hayes (FNG), Jin Su (FNG), Tony Hawk, DQ, GoQ,
COUNT: 13
WARMUP: SSH, Michael Phelps, willie Mays, Calf Stretch, Arm circles THE THANG: 4 Stations of exercises Around the track.
#1 25 x Merkins,
#2) 25x Burpees
#3) 25 x Freddy Mercury
# 4) 25 x leg scissor lifts
lift, and game of skill and chance at the end of eah station

Each team of 3 visited each station 4 times, for 100 exercises and ran 1 mile on the track moving to next station MARY: Core Exercise & Superman
ANNOUNCEMENTS: None (Joint Chief forgot, rookie mistake)
COT: Joint Chief gave Thanks for Slider inviting him out to F3 and for the ongoing fellowship and support in F3, and encouraged other men in this group to continue to be models in their family, their community, the nation, and the world