Backblasts

Date: 2025-08-20
AO: ignite
Q: Gandalf
PAX: 2 percent, Goldfish, Hobbyhorse, meister, Legacy, Kodak, Gherkin, Flat tire, summit FNGs: None
COUNT: 10
WARMUP:
Side straddle hop 15 count
Phelps (10 count)
Don Quixote 10 count
Hill Billy 10 count
Empire walker 10 count
Circle arms both way 10 count
Root vegetable extractor 10
Downward dog
Cobra Kai
THE THANG:
Frisbee
1st round
Throw a frisbee to a runner
If he catches it 10 merkins
If he doesn’t 5 burpees
Bad throw thrower does 5 burpees
Everyone else 5 merkins
2nd round
10 squats success
Or 5 Alarm clocks
Bad throw 5 alarm clocks/ 5 merkins
3rd round
10 LBC’s success
10 Leg raises Fail
Bad throw 5 leg raises/ 5 LBC’s
4th if time
10 jump squats
5 Inch worms failure
Meister showed up bright and early at 6:09Am failed to catch the frisbee and then led us in 20 burpees to close us out MARY:
ANNOUNCEMENTS:
COT: moved out recently adjusting to living on my own and being responsible for my own well being. Roommate drama, but it’s better than parent Drama. Overall I’m happy to live on my own even if it’s scary to think about how I’m responsible for all my bills now.

Tags: ignite, 2 percent, Goldfish, Hobbyhorse, meister, Legacy, Kodak, Gherkin, Flat tire, summit

Date: 2025-08-19
AO: thegeneral
Q: Lazlo
PAX: Flipper, Robo, Hard Knox, Deliverance, DoorDash, Gherkin FNGs: None
COUNT: 7
Ever have one of those days where nothing goes as planned? This was one, but we figured it out.

WARMUP: SSH, imperial walkers, hillbillies, Michael Phelps, cherry twists, Willie mays Hayes, downward dog, cobra Kai

THE THANG:
Part 1: we were going to start in the stands and rotate between sections, but they were wet. Seemed unnecessarily dangerous so we moved to the concrete steps by the school. PAX rotated between:
One arm coupon rows
Raccoon crawl
Box jumps
Another one I can’t remember
Step ups
Derkins
Calf raises
Timer: run a lap around the track

Part 2 was unplanned. The PAX took turns lining up to kick a 25 yard field goal. AKA a college extra point. AKA a gimme, automatic. 10 merkins for each miss. We did many merkins. A miss on a do over cost 5 burpees. We did burpees.

Part 3: this was going to be F3 Football Ultimate. Like ultimate but with a football. Turns out it’s already too dark to play ultimate at the end of a workout with a dark brown football. So we played it with a frisbee.

MARY: Freddy Mercury’s, flutter kicks, stretch

ANNOUNCEMENTS: stair climb

COT: sometimes things don’t go as planned. Roll with it. And remember the Serenity Prayer:
God grant me the serenity to accept the things I cannot change; courage to change the things I can; and wisdom to know the difference.

Tags: thegeneral, Flipper, Robo, Hard Knox, Deliverance, DoorDash, Gherkin

Date: 2025-08-20
AO: f3thecapital-news
Q: Firehead
PAX: Squatter, Trilogy
FNGs: None
COUNT: 3
WARMUP:
Grady Corns, Don Quixotes, Mosey around Fields

THE THANG:
2 Rounds:
15 burpees – count
plank 60 – count
Karaoke 1/2 field

20 Carolina Dry Docks – count
50 Squat – count
Australian snow angel – cadence
bear crawl 1/2 field

25 merkins – count
15 Bonnie Blairs – cadence
30 shoulder tap – cadence

Sprint back

MARY:
Rope Climbers, Side Crunches, American Hammers, Rosalitas, Slow LBCs, Plank

ANNOUNCEMENTS:
Trilogy Q Friday, Squatter Q Saturday
5 Year AO Anniversary coming up
9/11 Stair climb

COT: Not looking good at work, needing to decide what I really want to do in my career at the moment.

Tags: f3thecapital-news, Squatter, Trilogy

Date: 2025-08-20
AO: thedriveway
Q: Play-Doh
PAX: Play-Doh
FNGs: None
COUNT: 1
WARMUP:

Side Straddle Hops
Windmills
Arm Circles
Overhead Reach Squat
Ultimate Stretch
Down Dog to Up Dog

THE THANG:

Grind Complex

Front Squat x 5
Bent Over Row x 5
Overhead Press x 5

Ruck 100m

Explosive Power Complex
Clean x 5
Push Pres x 5
Overhead Throw x 5

Ruck 100m

Repeat

MARY:

Grab a heavy and carry any way you want except with a “yoke” carry. Walk 200m, no dropping.

ANNOUNCEMENTS:

None

COT:

So as we move through our day, let’s remember this: In lifting, the explosive lifts give us that rush, that burst of energy—but it’s the grind that builds the true foundation, the strength that carries us through the long haul. Celebrate the victories, but don’t be afraid of the grind. It’s that effort, those small, persistent pushes, that create the foundation for everything else.

Tags: thedriveway, Play-Doh

Date: 2025-08-20
AO: thepatriot
Q: Booking
PAX: citrus, SAAS, Big Short, Ice Tea, Short Rib, Piano Man, Wedding Singer, Shake ‘n’ Bake, Bob the Builder, Rim Fire, Deliverance FNGs: None
COUNT: 12

WARMUP: SSH, IW, HB, MP, WM, CP, WMH, DD, WGS, CK
THE THANG: line up on goal line
10 blockies back pedal to far 10- 10 never surrenders- mosey back to goal line 20 OH Press back pedal to far 20- 20 merkins- mosey back to goal line 30 curls back pedal to far 30- 30 shoulder taps- mosey back to goal line 40 squats back pedal to far 40- 40 SSH I/C- mosey back to goal line 40 calf raises back pedal to near 40- 40 WW 1- mosey back to goal line
30 low rows back pedal to near 30- 30 mountain climbers I/C mosey back to goal line 20 leg lifts lunge walk to near 20 – 20 merkins- mosey back to goal line 10 toe taps- lunge walk to 10- 10 burpees mosey back to goal

Run a lap
2 rounds of ring of fire – bear crawl while PAX do squats, shoulder taps, toy soldiers, dirty dogs MARY: LBC, Flutters, Freddy Mercuries, Penguin Crunches
ANNOUNCEMENTS: 9/11 stair climb
COT: season of change and new beginning as school starts. Show your kids support and confidence during times when they may be balancing nerves ahead excitement.

Tags: thepatriot, citrus, SAAS, Big Short, Ice Tea, Short Rib, Piano Man, Wedding Singer, Shake ‘n’ Bake, Bob the Builder, Rim Fire, Deliverance