Backblasts

AO: The Patriot

QIC: Jenner

PAX: Bone, Lazlo, Two Percent, Sticks, Lucius

The night before, there was no Q. YHC had the [mis]fortune of talking with the Site Q, who was fighting the flue, and mentioning that they’d be backup Q, half regretting the offer as a sore throat and potential cold was coming on. Worse yet, the weather forecast called for rain. Morning came. Throat was sore. Rain pattered on the window. Fart sack? Nope. Suck it up. Here’s the story of the struggle.

Warmup:

The rain was fortunately light enough so we didn’t have to warm up under the roof ledge of the restrooms. Things are already looking brighter.

Side Shuffle Hops, Arm Circles, Imperial Walkers, Cherry Pickers, Downward Dog and Calf Stretch, Merkins.

The Thang:

Partners & Gravity: PAX moseyed over to the pull up bars to take advantage of the light rain in case it worsened and performed 2 rounds of 6 stations:

1. Merkins w/ resistance (x10 and was the timer)
2. Partner providing merkin resistance
3. Chest to bar
4. Pull ups
5. Push press w/ resistance
6. Partner providing push press resistance

Bike Rack Bonanza: PAX then moseyed towards the arena, but stopped at the bike racks for some Mobility Leg Swings. Starting in the center of the 30 bike racks, we swung right leg up and over followed by left leg up and over the same rack progressing towards the right for a total of 15 leg swings right lead leg. Then we ran back to the center of the bike racks and progressed left for a total of 15 swings left lead leg. We did 2 rounds of leg swings separated by 30s of Air Running Mans and 15s of Air Knee Ups where a PAX mentioned we could conveniently use the swimming clock as the timer.

UnderCover Unique Exercises: Pax then moseyed over to the corner of the school by the arena that had plenty of roof cover.

PAX split into 2 groups. First group performed lower body hyperextensions on the picnic tables while the second group performed Traveling Balls to The Wall – but since there wasn’t any good contiguous wall space without a window jutting out, we traversed the corner, which was interestingly tricky. YHC never done this corner traversal before. Bone says, matter of factly, “If you had, we wouldn’t be doing it.” Possibly, truth speak. Groups switched for a total of 2 rounds.

Then, PAX performed some precision jumps. Starting at an intersection of four lines in the sidewalk, jumped forward and back to center and left and back, back and forward, and right and back in a counter clockwise circular motion for 30s. Then, we speed roped for 30 seconds. Then precision jumped in clockwise circular motion for 30s. Then we lined up on the wall and performed quadrupedal movement forward, then to the left, then backward, and to the right returning where we started (supposedly). Dubbed by the PAX as Square Bears, we did 2 rounds counter clockwise and 2 rounds clockwise. Then we did scissor jumps for 30s. YHC demonstrated this exercise after some confused looks. And PAX said, “Oh, so Bonnie Blairs”. “What? Uh…oookay, just not all the way down,” YHC tentatively agreed. Then a PAX said, “That’s how Bone does Bonnie Blairs.” “Boney Blairs!” someone shouted. For the record, this video shows what we did for scissor kicks aka Boney Blairs. Then, we performed some two legged butt scoots, 1 round counter clockwise and 1 round clockwise. Then one legged butt scoots forward and backward 1 round each leg. PAX dubbed this dubious exercise the Itchy A-hole.

Mary:

Still under the cover from the rain, the PAX got on their six.

Oh Yeahs for a 10 count. Slowing it down for the last two counts results in an entirely new exercise called, “Oh No Jenners”.

Reverse Elbow Merkins Progression for 2 rounds of 10. First progression was lying flat on back, arms stiffly by the side, upper body raised up on elbows for one rep. Second progression is repeating with both upper body and butt in the air with only heals and elbows touching the ground.

CoT:

So YHC woke up with a sore throat and heard the rain and was so ready to fart sack. But name was on the Q Sign Up Sheet, shovel flag was in the car, so had to post and lead whatever men decided to show up. With 6 PAX out here, it’s a testament to the resolve and the self-dedication and also the accountability to the group that each of you have since you weren’t as compelled to be out here. So good for you. That is awesome. It’s what makes F3 so great and makes each of us better.

Moleskin:

These small area, under cover from the rain exercises inspired by these videos:

• 10 Minute Parkour Workout | Ground Exercises | Training At Home
• Getting Started In Parkour-Top 6 Exercises For Beginner Parkour Training

Inspiration for the name of this backblast comes from the saying in computer science that naming things is hard [ref].

AO: The Patriot

QIC: Maj Payne

The PAX: Sharkweek, Jenner, Bone, Elvis, Sticks, YNAB, Lazlo

Eight PAX gathered in the late 2019 gloom for the last Patriot beatdown of the year. With the chill in the air temporarily gone, and fair temps prevailing, the PAX crushed the workout laid out before them. The following is a true story.

First run over to grab some coupons (cinder blocks) and bring back to the end zone.

WU: SSH x 15, IW x 15, WMH x 15, LBACs front and rear x 10, Moroccan Night Clubs x 10,  Finkle Swings x 10, Copperhead Squats x 10

The Thang: The 3/4 mile dirty dozen: 12 exercises of 12 reps each with 100 yd run on track between each exercise, totaling 3 laps around.

1. BWS
2. Donkey Kicks
3. 180 Jump Squats
4. Mountain Climbers (IC)
5. Broad Jumps
6. Plank Jacks (IC)
7. Jump Squats
8. Dips
9. BWS Kickers (IC)
10. Bonnie Blairs
11. Lunge Walk
12. Shoulder Taps

The Thang 2: Farmer Carry Fun:

Round 1: Start at end zone, farmer carry two coupons 20 yds, 20 x hand release Merkins. Rinse and repeat x 5 to opposite end zone.

Then 10 x burpees, 20 x big boy sit-ups, 30 x Bonnie Blairs and finally sprint down and back the length of the field.

Round 2: Continue from end zone for 20 yd coupon carry, then 5 x BWS, 20 yd carry, 10 x BWS, 20 yd carry, 15 x BWS, 20 yd carry, 10 x BWS with coupon (cinder block squat), 20 yd carry, 5 x BWS with coupon (cinder block squat). Finally, sprint down and back and finish to…

Mary: A compilation of flutter kicks, LBCs, Freddy Mercuries, and Heels to Heaven.

COT: As we come to the end of the year, we reflect on both the past year and what we want to accomplish in the coming year.  It’s been a great year of growth, and we need to look forward to continuing to expand F3 in the Capital.  There are so many sad clowns out there that don’t even know they need F3 in their lives.  F3 changes men for the better.  It makes us better leaders, better fathers, better friends and just better people overall. The challenge is to go out and continue to bring pothers into the circle so that they can become better as well.

Aye!

4 PAX ran (Bone & Monk) or rucked (Maj. Payne & Jenner) the F3 Love Train for the last Love Train beatdown of the 2010’s. Runners headed East on the W&OD trail for 3 miles out + back. After a bit of miscommunication, the Ruckers … well … rucked. At least I think they did. Come to think of it … they didn’t look tired or sweaty afterwards. Well draw your own conclusions.

During the run, Bone & I reflected on recent experience and how to handle family holiday political discussions. We concluded, as millions already have, in favor of a charitable silence followed by a deft change of topic. Then we traded our best political insights and learned something. It can be done.

Bone & I also passed a few guys running and a rucker. We chose the Love Train AO & Coffeeteria locations for growth, and I expect we won’t be disappointed.

Back at the AO, the four of us talked about using F3TheCapital social media accounts more effectively to grow our region. Stay tuned to Slack for more.

Q Source will start up in January. More to come on that as well.

Coffeeteria at Cafe Amouri.

It’s great to see rucking start at the Love Train. Thanks Jenner and Maj. Payne.

Monk

This should directly post to my twitter as well….@cdcress.

Here goes nothing!