Backblasts

Date: 2026-06-19
AO: The Patriot
Q: Booking ,
PAX: Lazlo, Jag, Hops, Rim Fire, Booking, Prestige, Smokey, Flipper, Big Short, Tax Guy FNGs: None
COUNT: 10
WARMUP: SSH, IW, HB, MP, WM, CP, WMH, DD, WGS, KK
THE THANG:
10 blockies—back pedal to 10 yard line—10 never surrenders—mosey to goal line 20 OH press—-back pedal to 20 yard line—-20 merkins—mosey to goal line 30 curls—-back pedal to 30 yard line—-30 shoulder taps—mosey to goal line 40 squats—-back pedal to 40 yard line—40 Big Bois—mosey to goal line 50 calf raises—back pedal to 50 yard line—-50 SSH- mosey to goal line 40 leg lifts—back pedal to 40 yard line—40 flutter kicks mosey to goal line
30 low rows—back pedal to 30 yard line—30 mountain climbers—mosey to goal line
20 atlas shrugs—back pedal to 20 yard line—20 plank jacks—mosey to goal line 10 swings—back pedal to 10 yard line—10 WWI —mosey to goal line 20 around the worlds—lunge walk to 20
20 freddy mercuries—bear crawl to 40
Run to goal line- wrap with 10 blockies
MARY: Flutter kicks, LBC, Toy Soldiers, Dirty Dog, Donkey Kicks
ANNOUNCEMENTS: Bone-a-thon in 330 days, 9-11 stair climb next big event, but possibly a ruck and float this summer? Check channel for ruck and float
COT: End of school year yesterday, make the most of the 10 weeks of summer with your kids and family collectively and individually with the kids one-on-one.

Date: 2026-06-19
AO: Sparta
Q: Pop Fly ,
PAX: Pop Fly, Dunder, Drano, Monk, Hoolihan, Toolbox, Ashe, Doodles, OnlyFans, Moon Baby FNGs: 1 Moon Baby
COUNT: 10
WARMUP: Yes. We did the Windmill
THE THANG:
Rd 1: No Cheat DORA
– 100x Hand Release Merkins
– 100x Cactus Squats
– 100x Sit Ups with foot in block
– Partner runs to 50 and back
– 2m30s EMOM timer – 3x Burpees

Rd 2: Throw a ball at a bucket. Pax do exercises while you embarrass yourself

MARY: Done during round 2

ANNOUNCEMENTS: None for June

COT: Q shared a story of a recent work experience and reminded Pax to speak up when and if you can

Date: 2026-06-19
AO: The Farm
Q: Bonefish ,
PAX: Bonefish, Infinity, Firehead
FNGs: None
COUNT: 3
WARMUP: Mosey around the park, dynamic warmup sequence (knee/ankle pulls, A Skip, B Skip, Heel Scoops, WGS Sequence), arm circles.

THE THANG: Zootopia
5 rounds 40 sec work / 20 sec rest of:
Bear crawl kick through
Inchworm to Merkin
Gorilla walk
Frog jump to inchworm
Panther crawl
Crab walk toe touch

MARY: n/a
ANNOUNCEMENTS: Manassas hike tomorrow – 0645 linkup

COT: importance of maintaining fitness and mobility as we approach and exceed Respect Status – no one bounces back from injury like they did in their 20’s.

Date: 2026-06-19
AO: The Aerie
Q: Lonestar ,
PAX: Rocketman, Rifleman, Lonestar
FNGs: None
COUNT: 3
WARMUP:
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
Walk 1 straight 100yd jog turns and sprint other 100 yd laps – 6x stopping for Beatdown at 50 with below Merkins/merkins with clap
Derkins
Carolina dry dock
Curls for girls
Jump squats
Thruster
Lunges across field and back
Scissor kicks
American hammer
MARY:
ANNOUNCEMENTS:
COT: age is all relative

Date: 2026-06-18
AO: FreeState
Q: Horshack ,
PAX: F3 Scabby, Andrew Churchill, Mumford, Horshack
FNGs: None
COUNT: 4
Warm Up
– SSH x 25 IC
– Imperial Walkers x 15 IC
– Carolina Dry Docks x 10 IC
– Mountain Climbers x 15 IC
– Plank jacks x 15 IC
– 2 laps with Karaoke on the sides
– Cherry Pickers x 15 IC
– Windmills x 15 IC
The Thang: The Escalator Returns
– Pax repeat a series of exercises, escalating up, per the following. – Burpees are OYO; other exercises are OMC:
1. 5 x Burpee, then a lap
2. Add 10 x Alternating Lunges OMC, then a lap
3. Add 15 x Coupon Curl OMC, then a lap
4. Add 20 x Squat OMC, then a lap
5. Add 25 x Dips OMC, then a lap
6. Add 30 x Upright Rows OMC, then a lap
7. Add 35 x Jump Overs OYO, then a lap
8. Add 40 Monkey Scrapers
Mary
– Outlaws x 10 each direction IC
– Leg Lift Rosalitas x 20 IC
– Dying Cockroach x 15 IC
– Freddie Mercuries x 15 IC
– American Hammers x 15 IC
– Reverse Crunches x 15 IC
– Travolta Plank-o-rama
Announcements:
– Thirsty F3rd Thursday 6:30p at Irish Inn
– Ruck & Float VOTE: https://doodle.com/group-poll/participate/bonxkpLa/vote – Prayers for El Camino and his family

COT:

One of the easiest ways to stay comfortable is to get really good at saying no. F3 is built on small yeses — the early alarm, the workout, the Q opportunity, the brother who needs encouragement.

Saying yes is often where growth begins: yes to showing up, yes to being stretched, yes to serving, and yes to the hard thing before we feel fully ready.

That does not mean saying yes to everything; it means keeping our ears and minds open to the right things that make us better men, husbands, fathers, friends, and leaders for our communities and a better world

Find an uncomfortable but good yes and take it, because the life we are seeking is usually waiting on the other side of comfort.