Backblasts

AO: Virtual

QIC: Infinity

The PAX: 2 Percent

WarmUp: 1:30 minutes of run in place/butt kickers, SSH, IW, WMH, Cherry Pickers, and LBAC forward and reverse.

The Thang: We completed the original, first F3 workout, based on Backblast #001 from OBT:

Introduction to basic exercises (x 10 single count):

Merkins

Wide-Arm Merkins

Diamond Merkins

1:30 minutes of run in place/high knees/squat jumps

Introduction to basic exercises (x 10 IC):

Dollys

Flutter Kicks

The Little Baby Crunches

1:30 minutes of run in place/butt kickers/lateral hops

Introduction to basic exercises (x 10 IC)

Side-Straddle Hop

Squat Thrust

Mountain Climber

1:30 minutes of run in place/high knees/Bonnie Blairs

Repeat for three times through it all in total.

Mary: 15 American Hammers IC, 15 Penguin Crunches IC, and 15 Dying Cockroaches IC.

Observations: OBT described this workout as “really really really easy;” however, going through it like we did turned out to be more challenging than we anticipated. We focused on good form with full-range of motion, adding to our challenge and increasing our gains. YHC was sweating good at the end.

Announcements: We will continue the virtual workouts in the new year. Nex workout will be on Monday at 0530, led by 2 Percent.

CoT: Shared the following from OBT reflecting upon that first workout:

“10 years on, I believe our greatest success is that there is no such thing as an ‘F3 Man’ — not in the sense of a man who thinks or behaves according to a certain template. F3 is men, in all their variety (from the guys who run five-minute miles to the ones who spend more time chit-chatting than doing exercises). The only requirement for citizenship is the willingness to post, and we will always make room in the tent for you; we know that if you are in proximity, you will be changed.

“Happy 10th anniversary to all of the pax and thanks to every single one of you for making this thing what it is.

—OBT, co-founder of F3

AO: FreeState
QIC: @Deagle
PAX: 3 – Winston, Horshack & Deagle

Warm Up

· Side Straddle Hop (SSH) x 20 IC

· Imperial Walkers x 20 IC

· Alternating Side Squats x 20 IC

· Arm Circles x 20 IC each side

· Michael Phelps x 15 IC

· Hairy Rockettes x 10 IC

· Cherry Pickers x 15 IC

· Spiced Rum Squat (on the ladder) x 20 OYO

· Light jog around the field – 2 rounds karaoke on the sides

The Thang:

· Jumping Jack Burpee Flash

o 10 SSH, followed by 5 burpees, 16 LBC, mosey when finished

o Plank position when completed until last one in

Repeat 12 times…

Mary:

· Flutters x 20 IC

· Outlaw x 20 IC

· Freddie Mercury x 10 IC

· Superman count to 31 IC

· American Hammer x 20 IC

· Dollys x 10 IC

COT:

• Gratitude all around the PAX. @Winston for a better back since he started. @Deagle for being thankful every night before bed – thinking about something postive about each family member. And YHC for losing 15 lbs in the last 15 weeks since AO launch. Plus a resolution to make COT a more regular part of the mix and to get the BackBlasts in on time!! Aye!

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

Warmup/CoP

Side Straddle Hop x 12, IC
Imperial Walkers x12, IC
Michael Phelps x12, IC
Copperhead Squats x12, IC
Mosey on to the field

The Thang

12 exercises, 31 reps of each to commemorate 12/31.

1. Thrusters, ups
2. Lunges, IC
3. Merkins, downs
4. Coupon swings, OYO
5. Box jumps, ups
6. Big Boi situps, ups
7. Al Gore for 60 seconds

Mosey around the field to stretch things out a bit.

8. Dips, downs
9. Coupon Curls, ups
10. Plank for 60 seconds
11. Coupon Squats, downs
12. Burpees, OYO (YHC did 16, break, then 15)

Mosey around the field to finish up the workout!

6 MoM

20 reps each to commemorate 2020.

– Dying Cockroach
– Superman
– Flutter Kicks
– American Hammer
– Dolly

CoT

Welcome to the last few hours of 2020! Been quite a year, and quite unexpected in many ways. But this verse in the first letter to the Thessalonians gives us a framework for living our lives:

Rejoice always; pray without ceasing; in everything give thanks; for this is God’s will for you in Christ Jesus.

Regardless of the difficulties of 2020, we’re all called to give thanks. As you wrap up 2020, think on the many blessings you received this year. Maybe the blessing of extra family time, perhaps new work or different responsibilities, perhaps banding with brothers in the gloom as we beat our bodies into submission. Reflect on these things and don’t count 2020 as a loss, count it as a gain. Grow and build on the blessings of this year. And in everything, give thanks.

AO: horizon_ao

QIC: Lazlo

The PAX: @3 mile , @Magoo , @Kodiak , @Bambino , @sticks , @kombucha, @citrus , @Derail , @lightspeed, @Einstein

It seemed appropriate to close 2020 with a real pain in the ass mental beatdown. Something you just have to grind through. That, or I was just in a mood. Either way the first thing that came to mind was the Iron Pax Challenge. So we did a reprise of a few 2019 IPC greatest hits.

WarmUp: SSH, imperial walkers, LBACs, copperhead squats, windmills, down dog

The Thang 1: the Killer B’s
-10 yard broad jump, 10 burpees, 10 Bonnie Blairs, 10 big boy sit ups, repeat 3x
-30 yard bear crawl back to the start
The goal was 3 rounds or 15 minutes, whichever came first. I think a few PAX just made it.

The Thang 2: Not sure this one had a name but it probably would have contained profanities. PAX retrieved coupons for:
-10 blockies
-20 OH press
-30 kettlebell swings
-40 coupon squats
-50 incline merkins
-2 laps around the field
The goal was 2 rounds or until time. A few PAX were on their second run when it was time for…

Mary: quick set of toy soldiers

COT: we’ve talked plenty about how much 2020 sucked. Fine. We can push through the suck. But what’s been great about 2020 is the growth of F3 in the Capital region. Horizon is a new AO with lots of new members, and represents what F3 is all about. Looking forward to spending time in 2021 with y’all.

12-30-2020

0530

AO: LoCo- (LVCC venue)

QIC: Bobcat

The PAX: 13 strong) Shute, Brisket, Bolt, Bobcat, MicroChip, Dial-tone, Hoff, Gigawatt, Rikers, Hydro, Boone, Stryker 2.0, Samba 2.0

New Beginning-ringing out 2020

Warm-Up: Cherry Pickers, Squat-Groin stretch, Straight leg, DD and Cobra Kai

The Thang Part 1: Pavilion/picnic Benches

Mosey-1 lap

Step ups each leg x15

Incline Merkins x15

Decline Merkins x15

Dips x15

Rinse & Repeat 2x

Thang Part II- The Hills of Emerick

Mosey-1 lap

Partner up
Run up and down –Partner holds plank x2

Backwards run-Partner holds squat

Side shuffle right- partner does plank-shoulder taps

Side shuffle left-partner does high-knees

Run hill and touch school- partner does plank or squats

Final run up hill on Orchard

Mary: Dollys, High Dollys, in/out, Alternate planks, crunch twists (invisible rope), supermans– 15 reps each

COT: 2020 Reflection. New Beginnings and resolutions. Being the best you can be – involves the little things, especially when no one is looking! Smile at strangers, use manners, put in extra-work, be kind, stay humble, pray in the morning. Poem- “The Man in the Glass” by Dale Wimbrow- Accept what you see, stay true to your values and loyalties, stay grounded with humility. Set the standard in your family and community!

Reading Jeremiah 29:11- “For I know the plans I have for you, declares the Lord, plans to prosper you and not to harm you, plan to give you hope and a future.

Trust in the Lord

Closing: Gigawatt prayer

Notes: Rikers- Prep for Friday 10-year “original workout”, weather will be soggy so dress accordingly. Happy Birthday Shute!!!