Backblasts

Date: 2025-07-25
AO: terrapin-station
Q: Booking
PAX: meister, 2 percent, Robo, Legacy, CableGuy, Ice Tea, Enron, Goldfish, Bone, Breach FNGs: None
COUNT: 11
WARMUP: SSH, IW, HB, LBAC, MP, RVE, WM, DD, KK, WGS
THE THANG: 3 exercises, 20 reps, 6 rounds with running in between as follows:

20 CH Squats
20 Big Bois
20 Merkins

20 Calf Raises
20 Mountain Climbers
20 Merkins

20 SSH
20 Flutter Kicks
20 Hand Release Merkins

20 Plank Jacks
20 WWI
20 Merkins

20 Imperial Walkers
20 Shoulder Taps
20 Burpees

20 Never Surrenders
20 Freddy Mercuries
20 Merkins

Ring of Fire- PAX bear crawls while rest of team does following for 2 rounds: Shoulder Taps
Mountain Climbers
Calf Raises
Squats

MARY: Toy Soldiers, Dirty Dogs, Donkey Kicks
ANNOUNCEMENTS: 9-11 Stair Climb, many new AO’s in past few months- check out Slack
COT: As we dropped of our youngest at overnight camp I saw the camp moto was “Build Friendships, Develop Character, Create Memories”- this resonated with me as a similar moto for us fathers, leaders and PAX at F3.

Tags: terrapin-station, meister, 2 percent, Robo, Legacy, CableGuy, Ice Tea, Enron, Goldfish, Bone, Breach

Date: 2025-07-25
AO: theaerie
Q: Lonestar
PAX: Trifecta
FNGs: None
COUNT: 2
WARMUP:
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
10 thrusters
10 curls
10 squats
10 merkins
10 abs
10 yd murder bunnies
10 sets
MARY:
ANNOUNCEMENTS:
COT:

Tags: theaerie, Trifecta

Date: 2025-07-25
AO: thepatriot
Q: SAAS
PAX: Flipper, Smokey, citrus, Maguire, Shake ‘n’ Bake, DoorDash, Deepak Bellani (Sloop), Deliverance, Fiddler, Hops, Rim Fire, Jag, Lazlo, Overthrow FNGs: None
COUNT: 15
WARMUP: Ususal

THE THANG:
– Haze the incoming freshmen: Pair up, one partner does a wall sit while the other does 20 T-merkins. Repeato 4 times
– Cruise around town: Mosey around the track, stopping every 200 yards for 10 burpees, 10 squats, 10 bonnie blairs. Repeato 3 times
– Bash in a few mailboxes: Sprint 100 yards, bash a mailbox (burpee) every 10 yards. Hold plank in endzone until the coast is clear
– Hit the keg party: 11s up and down the stadium stairs, keg (coupon) curls at bottom, keg press at top

MARY:
– Joint chiefs of staff: circle up at 50 yard line, OYO ab exercises to Black Sabbath’s “Paranoid” for 2m47s

ANNOUNCEMENTS: Ruck-n-float, 9/11 stair climb

COT: “The older you get, the more rules they’re gonna try to get you to follow. You just gotta keep livin’ man — L-I-V-I-N.” — Matthew McConaughey’s character “Wooderson”

Tags: thepatriot, Flipper, Smokey, citrus, Maguire, Shake ‘n’ Bake, DoorDash, Deepak Bellani (Sloop), Deliverance, Fiddler, Hops, Rim Fire, Jag, Lazlo, Overthrow

Date: 2025-07-24
AO: olympus
Q: Crop Duster
PAX: Peanuts, Norm, Toolbox, Obadiah, Rambler, NOAA, Nano, Doodles FNGs: None
COUNT: 9
WARMUP: we did
THE THANG: rounds of 1,2,4,8,16 and 20 blocky, OHP, kbs, curl, squat, merkin, bench press, ww3 MARY: motivator/leg kicks
ANNOUNCEMENTS:
COT: Find the joy in every day, we all shared our moments of joy

Tags: olympus, Peanuts, Norm, Toolbox, Obadiah, Rambler, NOAA, Nano, Doodles

Date: 2025-07-24
AO: hoya-paxa
Q: Goldfish
PAX: Hobbyhorse, Daaa Auditor
FNGs: None
COUNT: 3
WARMUP: The usual

THE THANG:
25 inchworms, every 5 do increasing amounts of burpees (1 to 5)

11s
Low rows and OHP, farmers carry coupon back and forth
WWIIs and shoulder taps, run back and forth

MARY: Nah

ANNOUNCEMENTS: Ruck and float this weekend, PAX trip to Cameroon coming up (https://flourishingseeds.org/donate)

COT: Make time to reach out to friends, whether in F3 or not, since time with them can be shorter than you think.

Tags: hoya-paxa, Hobbyhorse, Daaa Auditor