Backblasts

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Breaking in the Coupons

AO: The General

QIC: Traveler

PAX: Jenner, Trolley, Toolbox, Buggy, Monk

6 PAX assembled in the gloom to break in the newly-acquired coupons at The General. And break them in, they did.

Warmup: PAX performed each exercise in cadence, moseying down the football field 20 yards after each exercise.

Little Bity Arm Circles, LBAC Reverse, Imperial Walkers, Willie Mays Hayes, Cherry Pickers, Chicken Wings (named by YHC in honor of the meal prepared on Super Bowl Sunday)

Run back to original goal line at 75% speed.

The Thang:

Devin Hester: Named after the legendary Chicago Bears kick returner who has the NFL record for punt/kick return touchdowns.

2 PAX race 100 yards – Once PAX 1 starts running (while carrying a coupon), PAX 2 must complete 3 burpees before starting.

The rest of the PAX completed planks and 6” inch leg holds while waiting for their race to begin. 4 total rounds (2 turns carrying the coupon for each PAX).

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Greta 1-2-3: Dora’s Icelandic Cousin. This was a doozy.

Partner up. Grab a coupon. Together you must complete:

100 blockees

200 goblet squats

300 Kettle Bell (Coupon) Swings

While PAX 1 completes exercises, PAX 2 runs an out-and-back (~30 yards each way).

This ended up being quite the back and leg shredder. A few PAX threatened to send their medical bills to YHC for the lower back pain that was sure to come their way in the coming days.

Mary:

LBCs, LBCs with toes pointing to the heavens, and Banana Rolls

Announcements:

  1. Virtual Q Source on Thursday
  2. Check #monthlychallenge channel about the plank challenge!
  3. Let YHC (Traveler) know ahead of time if you want to use the coupons for a Q at The General

COT:

I find myself jam packing my schedule very tightly. In that haste, it’s easy to get restless and it’s easy to not pay attention to how you’re doing or stay on track with your goals. So my challenge today is that we each find just 5 minutes during the day to just be still, sit in silence, and check-in with ourselves. Whether it’s in the morning, middle of the day, or before going to bed, let’s each take some time to think about how our day is going, if we’ve been acting in accordance with the type of men we’re trying to be, and maybe savor some of the blessings we may have otherwise overlooked. Hopefully carving out a little time for ourselves will help us all achieve some inner peace.

Amen.

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Pick up chicks

February 2, 2020

AO: The Love Train

Q: Monk

PAX: JAG, Monk, Bone, Mayberry, 2%, Sunshine, Tea Party, Fuzz

Some ran 6 mi, some rucked about 4mi. W&OD trail.

CoffeeBeeria: First a bit of housekeeping. It’s not OK to try to pick up chicks by inviting them to post at F3 workouts. You know who you are. CoffeeBeeria featured a lively BRR discussion. This morning’s beverages included All Day IPA. F3TheCapital is really not as decadent as it sounds.

Announcements: QSource discussion this Thursday; see Slack channel for video link.

Monk

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Kilroy was Here

29 Jan 20

Q – Pinocchio

PAX – Almenac, Huckleberry, Ham (F3 Raleigh visitor), FNG – Sabbath

Mission

Core Principles

Warmup

  • 10 1-count arm circles, forward & back
  • 20 Don Quixotes 
  • 50m high knees
  • 50m butt kickers
  • 20 Apolo Ohno

Mosey (to garage)

The Thang

  • Modified Cindy (20 min AMRAP 5x derkins, 15x merkins, 25x air squat)
  • Mosey back to shovel flag
  • 6MOM

NOR

COR

COT

  • Closed with some thoughts on the Concentrica, & the importance of creating impact where we have Proximity. Related this to the Q’s experience. 
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11 Strong in on a rainy Tuesday Morning!

Tuesday February 4th, 2020

AO: Delphi

QIC: @Dunder

PAX: @Nano @Pop Fly @Hightower @Mule @Mulligan @Peloton @Highlander @YNAB @Ba Da Boom @U-boat

Warm-ups: The usual, SSH, arm circles, WMH, etc..

After warmups we did a fellowship jog around the field. We then broke into pairs. One person sprinted to the opposite 40 yard line and did 4 burpees while the other stayed behind and performed: merkins, bonnie blairs, air squats, planks and overhead presses.

Threw in some wall sits as an active break.

Rinse and repeat 1x.

Mary: Performed some new and interesting core exercises.

COT: Give thanks for today and let’s try to be the best husbands, fathers, friends and coworkers we can be. As @Pop Fly says often “win the day”.

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Do Your Best With What You’ve Got

AO:  The Patriot

QIC: Bone/Lucius

THE PAX:  3 mile, Elvis, Fuzz, Poe, Shark Week, Sunshine, Tea Party; The Duke (DR)

WARM UP:  The PAX circled up for SSH, Imperial Walkers, Carrot 🥕 Pickers (?!), LBAC (fore and aft), Downward Dog, Merkins, and Mountain Climbers.

THE THANG:

The PAX remained in their circle while Bone and Lucius traded counting duties running through cinder block exercises cut by in place exercises. Each PAX stayed in one place throughout the workout, with only his cinder block for company.

Exercises included: Block Burpees, Block Chest Presses, High Knees, Block Suicides, Block Around the World, Tempting the Fates (Overhead Block Presses), Tricep Cinder Raises, Block Curls, LBCs, SSHs, Atlas Shrugs, Standing Tricep Cinder Raises, Plank Jacks, CB Rows, CB Pull-Throughs, CB Squat Thrusters, Jump Squats, Block Swings, Body-Weight Squats, Bonnie Blairs, and 8-count Body Builders.

We caught the PAX up on the monthly challenge with 3 planks of 30s, 60s, and 90s sprinkled throughout.

Finished with 5 cinder burps.

THE MARY:   The circle remained unbroken for Flutter Kicks; J-Los

COT: Today’s workout challenged the PAX to work with what was available to them, performing a variety of exercises with only a single implement: the cinder block.  Sometimes we can make an impact without moving, if we use the resources available to us. After the introduction of the horse, the American Indians of the Plains quickly adapted, learned new ways to hunt, and expanded their territory.  Soon, they were the best riders in the world.  They rebuilt their culture around the resources available to them.  Today, do your best with what you’ve got!