Backblasts

Date: 2025-07-28
AO: thefarm
Q: Firehead
PAX: Running Man, Trilogy, Squatter, Chile, Infinity, Moonshine FNGs: None
COUNT: 7
WARMUP:
Michael Phelps – Cadence
Don Quixotes – Cadence
Beet pickers – cadence
Mosey around the fields – OYO

THE THANG:
2 Rounds
Sprint – whole field (mosey in second round)
40 Air squats- count
30 shoulder taps – cadence

High knees – half field
20 Tricep dip – count
20 Derkins – count

Walking Lunge – Half field
50 SSH – cadence
25 merkins – count
20 Plank Jacks – Cadence (15 2nd round)

MARY:
Penguin crunches, American hammers, flutter kicks, broken bicycle, x-factors, LBCs, plank

ANNOUNCEMENTS:
Trilogy Q on Wednesday, Moonshine on Friday

9/11 stair climb!

COT:
Been reminded that I’m getting old and appreciate at least I’m doing something to stay healthy with the guys at F3.

Tags: thefarm, Running Man, Trilogy, Squatter, Chile, Infinity, Moonshine

Date: 2025-07-29
AO: delphi
Q: Atlas
PAX: Atlas, Pop Fly, Toolbox, Doodles, Norm, Obadiah, Part-Time, Peanuts, Rocket, NOAA FNGs: None
COUNT: 10
WARMUP:
SSH, Stretch, Cherrie pick, Piano man, Smurf jack, Monkey huppers.

THE THANG:
Hand release release Merkin 10
Jungle boy squat 20
Mount climbing 30
Hilly Billy 40
Side LBCs 50 (25 on each side)

Run 30 yards and perform 2 burpees

MARY: None

ANNOUNCEMENTS:
Add emergency contact information to your profile
Trip to Cameroon
9/11 Stairs climb

COT:
The strength from within. Do what you can, with what you have, where you are” is a well-known quote attributed to Theodore Roosevelt.
“And whatever you do, do it heartily, as to the Lord and not to men.” – Colossians 3:23 As men we have to fight passivity and overcome fear to fail.
Don’t wait for the perfect moment or having all the resources before pursuing your life goals.
Cameroon project started as a desire to build a school. But we are having a chicken farm.
The chicken farm was destined for students but we are having children from various backgrounds.

Tags: delphi, Atlas, Pop Fly, Toolbox, Doodles, Norm, Obadiah, Part-Time, Peanuts, Rocket, NOAA

Date: 2025-07-29
AO: thegeneral
Q: Gherkin
PAX: Summit, SAAS, citrus, Lazlo, Traveler, Pepco, Popeye, Tariff, Flat Tire, Legacy, Butterfly, Malware FNGs: None
COUNT: 13
WARM UP
SSH, Imperial Walkers, arm circles, WMH, Down Dog, WGS, Cobra Kai

THE THANG
AMRAP – 4 sets of 3 exercises
45 seconds work & 15 seconds rest
45 second rest in between sets
1 Mucho Leggos
2 Calf Raises
3 Bobby Hurleys

Jump & Burp -100 burpees total
• Start the goal line, broad jumps to the 5 and do 1 burpee. • Repeat, adding 1 burpee every 5 yards (so you will do 10 burpees at the 50). • Turn around and ladder back down to 1 burpee.

Motivators from 8

MARY
American Hammer, Flutter kicks, LBCs

ANNOUNCEMENTS
• 9/11 Stairclimb & Overnight Ruck the night before
• Announcement Channel
• Prayers for the HIMs going to Cameroon on August 6 (next Wednesday).

COT
Last weekend was Mick Jagger’s birthday. At 82, he still leads the Rolling Stones and performs concerts regularly. His shows are 2 to 3 hours and he works hard during his shows. How is he doing so much at 82? He works out 5 to 6 days a week for 2 to 3 hours per day. His routine consists of strength training, cardio (including dance workouts), running and sprints, yoga, pilates and meditation. It’s paid off – he’s 82 years old, has 8 kids (with 5 women, so perhaps not an ideal relationship role model), 7 grandchildren and 3 great-grandchildren. So if a former drug user, heavy drinker and smoker can still be working out at 82, we’ve got no excuses to not get after it and keep fit – for our family and friends as well as ourselves.

Tags: thegeneral, Summit, SAAS, citrus, Lazlo, Traveler, Pepco, Popeye, Tariff, Flat Tire, Legacy, Butterfly, Malware

Date: 2025-07-28
AO: acropolis
Q: Crop Duster
PAX: Norm, Hightower, Peanuts, Obadiah, NOAA, Rambler, Atlas, Sunny FNGs: None
COUNT: 9
WARMUP:The weather made us arrive warm – but we warmed up more
THE THANG: Each pax took turns tossing my phone – we lunge walked to it and did the corresponding yardline # exercise. Sometimes it was the squat , other times it was a made up exercise by the q. One time we stopped at the benches and did some dips. When we got to the goal line we did a few burpees. Then we did a Ricky Bobby, did some more dips , derkins, incline merkins and calf raises. Finally we did one more lap of Ricky Bobby with a burpee before taking the lead MARY: everyone did a 20 count excercise
ANNOUNCEMENTS:
COT: life throws you a curveball….. wait on it and nail it!

Tags: acropolis, Norm, Hightower, Peanuts, Obadiah, NOAA, Rambler, Atlas, Sunny

Date: 2025-07-28
AO: thepatriot
Q: My Space
PAX: Lazlo, Piano Man, Rim Fire, Smokey, Wedding Singer, Memento, My Space, CableGuy, Prestige, Boardwalk, Hops, Deliverance FNGs: None
COUNT: 12
WARMUP: the usual and then Thunderstruck burpees
THE THANG: The pax play the old memory game “when I go on a trip.” Line up on the goal line with your coupon. First guy calls their name and exercise, the pax perform the exercise. 2nd man calls a new exercise and the exercise before him. The pax perform both exercises. 3rd calls his exercise and two before him. The pax do all three exercises. This progressively builds.

The exercises were as follows:
My Space – 10 yd Bear Crawl
Wedding Singer – 5 curls
Lazlo — 10 overhead press
Boardwalk — 25 yd rifle carry and back
Rim Fire — 5 WW3s
Smokey — 10 Mercans
Memento/Piano Man — 50 yard Run and back
Prestige — blanking
Cable Guy – 10 mountain climbers (in cadence)
Deliverance – 5 low rows

(I am missing something)

We finished with 15 blockees

MARY: donkey kicks, dirty dogs, LBC
ANNOUNCEMENTS: 9/11 on 9/11. Lots of opportunities to lead in coming weeks. Great time to do it as numbers are low and easy to debut with smaller numbers.
COT: get out and do something everyday. Scale if necessary but get out and do something. You won’t regret it.

Tags: thepatriot, Lazlo, Piano Man, Rim Fire, Smokey, Wedding Singer, Memento, My Space, CableGuy, Prestige, Boardwalk, Hops, Deliverance