Backblasts

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Tuck-a-Ho

When: 6/23/2018 0700

Q: Subprime

The Pax: Prenup, 90210, Bucco, Hightower, Roddick, Earlybird, Snuff (FNG), Turtle (missing PAX here-sorry fellas).

2 PAX swept up by Prenup at Patriot Field joined 6 others plus an FNG to make 10 gathered at Tuckahoe Elementary School for the first Saturday F3 workout since the Arlington launch. YHC had Q, so after a quick round of introductions we were off to the turf to warm up in the drizzle.

Warmup: included SSH, slow cherry pickers, arm circles, quad stretches, inchworm to plank, merkins and return to standing. WU concluded with a fellowship jog through the Tuckahoe trails along three coupons – 2 sledges and one 35lb ruck courtesy of Hightower (who rucked 5 miles to the AO bright and early). Jog was single file and coupons passed from man to man (front-to-back), last man ran with one of the coupons to front of the line. The wet conditions almost resulted in some major slips (including YHC) – in the end all PAX remained solid and upright.

The Thang 1.: Major Payne Baseball. One sprinter at a time called out an exercise and ran the bases while other PAX remained in place doing exercises that included: Merkins, 8-count Body Builders, People’s Chair, Jump Squats and Dry Docks. After all PAX had a turn at bat – we made our way across the vast field of wet grass and mud. First half was traveling burpees, 2nd half was bear crawl.

The Thang 2.: Running the Hill. PAX counted off (1-3) and partnered up. Group 1 (timer station) ran the hill 2x. When summiting the 2nd time, members of Group 1 held balls-to-the-wall for a 10 second count. During this time, Group 2 was at the picnic table doing erkins/derkins. Also at the same time, Group 3 was knocking out as many pull-ups as possible. Each group did the complete circuit twice.
Mary: All PAX called out a Mary exercise – 10 in all. Group favorite was the “rope climber”

Welcomed FNG Trent who was bestowed with the F3 name Snuff.

COT: There are a lot of bad things happening and bad people out there – grateful for the restorative power of F3 reminding us of the good things and INCREDIBLE guys out there (or at least in F3).

Props to 90210 for taking the shovel flag for a spell.

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90210 beat down with Tug o War

When: 6/22/2018

Q: Hightower & 90210

The PAX: Deflator, Bone, Jenner, Subprime, Prenup, Leprechaun, Shamrock, NAFTA, 90210, HT

Warm-up:

20 Side Shuffle Hops, Hill Billy & WMH’s Stretches, Arm Circles Forward & Reverse

The Thang:
50 yard military crawl with complex burpees. Start with 2 burpees, then crawl 10 yards, then 4 burpees, rinse & repeat. Finished with 4 extra burpees.

PAX broke into A & B group for Tug of War. Winning team holds plank, losing team knocks out 15 merkins. Went for 3 rounds, hopefully we’ll continue Tugs in futures!

1.5 lap indian run

On Endzone x2
10 jumping squats
Sprint to 50yd line
10 Jumping lunges
Sprint to opposite endzone and plank hold

On endzone x2
10 Jumping lunges
sprint to 50 yd line
10 jumping squats
sprint backwards to opposite endzone and plank hold

On endzone
Alligator pushups to the 20yd line
20 Flutter kicks
20 partner assisted leg lifts

Final push:

20 WWII sit-ups
10 Merkins x2
10 diamond Merkins x2
10 wide arm merkins x2

COT: We’re assembling a Ragnar Team. If interested, let Prenup or Subprime know via Slack. Also don’t forget the soft launch on July 14 for the Fairfax AO!

 

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Modified Murph!

When: 6/20/2018

Q: Maj Payne

The Pax: Bone, Dr. Dandelion, Prenup, 90210, Leprechaun, Hightower, Speedo, Jenner and Flacco (F3 Carpex)

It’s always great to have DR PAX in the house, and today we welcomed Flacco from F3 Carpex, one of the regions that is helping to launch F3TheCapital. It was an honor to crush ourselves a bit n the gloom together!

Warmup: ez lap, SSH, IW, arm circles fwd and back, BWS and Merkins

The Thang: We at F3 ArlingtonVa have decided that it would be fun to knock out a Murph each week, so on this day, why not celebrate that by doing a modified partner Murph?

Partner up. Pax 1 runs around the arena while pax 2 exercises. As a pair, 100 x Australian Push-ups, 200 x Merkins, 300 x BWS. TCLAPS to Hightower for doing it with a ruck. Once complete, mosey right into a Jacobs Ladder on the nearby hillside. Start at top with 1 x BWS, run down for 6 x burpees. Then 2/5, 3/4, 4/3, 5/2 and finally 6/1. With the pax thoroughly smoked we moseyed back to the SP for a quick Mary. 25x flutter kicks and finish.

COT: It’s been an honor to pull this together with y’all. F3 is special. When YHC is feeling down and out for whatever reason, all it takes is a beatdown in the gloom to lift the spirit back up! Thanks for being here. Now go out and find others who can join us as we make ourselves into better bosses, employees, sons, fathers, colleagues…whatever role you serve in life, strive to be better!

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Field Day…Horsepunch Style!

When: 6/18/2018

QIC: HorsePunch

The PAX – Maj. Payne, Dr. Dandelion, Subprime, 90210, Bone, Tirefire, Gavel, Jenner, Leprechaun, Shamrock, Prenup, NAFTA

Warm up:
SSH
IW
Windmills
Arm circles to Seal Claps
Merkins
Frankenstein Walk
Walking Dancer

The Thang:

13 Strong gathered together for a throwback to the good ol’days of middle school field day!

Bear v. Crab Soccer: Tough competition with almost no injuries.

Fastest Mile: two teams split opposite ends of field and relay 16x100m sprints or til each man ran 3 times. Winning time might have been only a few seconds slower than a world record…

Bear Crawl / Broad Jump Relay: same two teams opposite 25m. One direction bear crawl, the other broad jump. Each man completes 4 lengths. This was the easy part.

Then…The Wheelbarrow Push: Men in Pairs. One man in wheelbarrow the other holding his feet. From the end zone walk to 20 yard line doing 5 paired push ups /squats every 5 yards.

Winning relay team led Mary:
Reverse LBC
Flutters
American Twists
Bicycles
Bonnie’s Torture
WWIIs

COT:

Moleskin: We’re going to move Saturday workouts to Tuckahoe…and think of a good name for that AO. Prenup will sweep up anyone that posts at Yorktown for the next couple of times.

Love doing this in the gloom with y’all!!

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Good Things Come in 3s!

When: 6/16/2018

Qs: Adolphus, Rambler, Coco

The Pax: Maj. Payne, Dr. Dandelion, Subprime, Bono, Bone, Earlybird, Happy Gilmore, Jenner, Gavel, Dory, Leprechaun, FNG Barrel Roll, FNG Tootsie, FNG Tire Fire

12 pax joined 5 others as they completed an EC Murph to make 17, including 4 from Churham, 1 from Greenville NC and 3 FNGs, all gathered at Yorktown HS (one of the most expansive and varied AOs YHC has seen) for the 3rd week of the Arlington launch. YHC had the first 20 minutes of the triple-Q, so after a quick round of introductions we were off.

Warmup:

Fellowship jog to the basketball courts for cadence-count instructions and warmup, including SSH, Willie Mays-Hayes, Slow Merkins and Mountain Climbers. 3 Arlington pax and 1 FNG took turns calling the exercises and cadence.

The Thang:

Pax counted off and partnered up, headed to the gym wall for People’s Chair. Partner 1 stayed in PC while Partner 2 sprinted across the BB court, knocked out 5 burpees and sprinted back to relive their partner. Flapjack. Group moved to the handrail (with FNG Alan performing a perfect stunt man barrel roll over the bar) for more partner work – Aussie pull-ups, Merkins & Toe Taps with SSH and burpees for pairs who finished early. Talked through using timers rather than counts to ensure all pax regardless of fitness can all get equally smoked. Sadly 20 minutes goes by quickly, and Rambler took the reins.

From Rambler:

It was 1988 when Paula Abdul’s hit song, “Opposites Attract” was released. Part of the chorus is as follows:

“I take–2 steps forward”
“I take–2 steps back”

These lines have been appropriated and manipulated to serve F3’s needs. Upon taking the reigns from Adolphus, we immediately dove into the Paula Abdul:

PAX lined up along the parking stall lines. It was about 60 yards of bear crawling 2 stalls forward, 5 merkins, crawl bear 1 stall back. Rinse and repeato. YHC called an audible after realizing how ridiculously long this would take. The second half was slightly easier as YHC informed the PAX to move from bear crawl/crawl bear to walking lunge/reverse walking lunge.

After catching the six, we moseyed to the football field and found our partners. As a team, Partner One (P1) held plank while Partner Two (P2) did 20 lateral leaps over P1. Upon hitting 20, P2 grabbed P1s ankles and wheelbarrowed 20 years. Flapjack and repeat back. The next set was similar, P1 got on their 6 and grabbed P2s ankles, executing 20 leg throw downs before P1 moved to child’s pose and P2 leap frogged over P1. The leap frog continued for 20 yards, PAX flapjacked, and repeato.

YHC had more in mind, but time was at a premium and I needed to hand over the beatdown to Coco.

Coco’s 20 minutes (originally billed as the cool down/sing-a-long portion of the workout) turned brutal as the pax moved to the football field and moved across 10 yards at a time, alternating bear crawl and lunge walk, with a burpee pyramid along the way (3 at the 10 yard line, adding 3 each time for 15 at the 50 and then back down, dropping 3 per 10 yards until hitting the goal line for a final 3. Once the 6 was collected and all pax were safely in the end zone, we went right into squat-o-rama, 2 at the 5-yard, 4 at the 10 (and so on) to mid-field, then sprint back. 51 4-count flutters and we were sadly (thankfully?) out of time.

COT:

Moleskin: Welcome FNGs Tootsie, Barrel Roll and Tire Fire! Prayers for friends of the pax dealing with illness, and for all the Sadclowns in Arlington (and beyond). May we all shine the light of F3 so they may find their way to the gloom, and find their brothers waiting.

TClaps to Maj. Payne and the Arlington pax who have planted the flag where it is clear to stay. We look forward to following your growth from Churham and to being back up there with you all again soon.

Aye!