Backblasts

Date: 2025-07-21
AO: hamilton
Q: Fitz-Hume
PAX: Legacy, Deliverance, Goldfish, Hobbyhorse, Kodak, Popeye, bogey, Deepak Bellani (Sloop), Jag, Pepco, Sweetness, Jim (drop in for last 15 minutes) FNGs: 1 Jim (drop in for last 15 minutes)
COUNT: 13
WARMUP: usual stuff
THE THANG:

Round 1
25 calf raises

Round 2

25 air squats
50 calf raises

Round 3

25 lunges
50 air squats
75 calf raises

Round 4

25 side lunges
50 lunges
75 air squats
100 calf raises

Round 5

25 calf raises
50 side lunges
75 lunges
100 air squats

First man done each round runs to try and capture the flag. All can give chase to try and beat him to the flag. System of punishment and reward for the winner and those who were not.

MARY: LBCs, flutter kicks, Hello Dollies

ANNOUNCEMENTS: check the channel

COT: you are not in this alone, and you owe your very best every time to all of those who have supported and continue to support you.

Tags: hamilton, Legacy, Deliverance, Goldfish, Hobbyhorse, Kodak, Popeye, bogey, Deepak Bellani (Sloop), Jag, Pepco, Sweetness, Jim (drop in for last 15 minutes)

Date: 2025-07-21
AO: acropolis
Q: Doodles
PAX: Peanuts, Sunny, Hightower, Atlas, Obadiah, Todd Cole (Norm), Gadget FNGs: None
COUNT: 8
Warmup
SSHs
Willy mays
Cherry twists
Dynamic
Skips
Super Mario’s
Slow lunges
Slow burpees

Thang
Catch me if you can – partner up

Farmer Cary both blocks right here at
5 burpees
10 merkins

Rifle Cary
10 Bonnie Blair’s
10 lunges

Bear drag -50 and back
10 pickle pointers

Bear crawl – 50 and back
10 child’s pose merkin (cheat Mike Tyson’s)

Sprint 50 / mosey 50 – 400 yds

Mary
Freddy mercury’s
LBCs

Announcements
Ruck and float
2nd F pool party at Hightowers in mid August

COT
Went around and said 1 thing each pax are thankful for
Norm prayed for us.

Tags: acropolis, Peanuts, Sunny, Hightower, Atlas, Obadiah, Todd Cole (Norm), Gadget

Date: 2025-07-20
AO: social-distance
Q: 2 percent
PAX: Breach, Enron, Defiance, @Gambler
FNGs: None
COUNT: 5
WARMUP: ain’t nobody got time fer dat
THE THANG: 6 miles out and back
MARY: 0.0
ANNOUNCEMENTS: https://www.coldplay.com/tour/
COT: if the person you’re canoodling with is the head of HR, 1)is it actually a violation, and 2) who is conducting the exit interview?

Tags: social-distance, Breach, Enron, Defiance, @Gambler

Date: 2025-07-18
AO: ao-the-bullpen
Q: Peloton
PAX: Peloton
FNGs: None
COUNT: 1
THE THANG: Ruck with Fred

Tags: ao-the-bullpen, Peloton

Date: 2025-07-19
AO: thesandlot
Q: 2 percent , CornerKick
PAX: Legacy, Defiance, Forceps, Sloth, Napalm (Brandon Frazee), Enron, Tariff, Klinger, Booking, Curly Fries, Raquet FNGs: None
COUNT: 13
The Mission of F3 is to plant, grow, and serve small workout groups for the invigoration of male community leadership 5 core principles:
1. Free of charge
2. Open to all men
3. Held outdoors rain or shine, heat or cold
4. Peer led in a rotating fashion
5. Ends with a Circle of Trust
Any FNG’s?
Disclaimer: My name is 2% and this is my Co-Q, CornerKick, and we are not professionals. The following are a series of recommendations. If you continue with these recommendations, you have accepted the potential risk of injury. Please modify as necessary.

WARMUP: SSH; Imperial Walkers; Hill Billy’s; Don Quixote’s; RVE’s; Itty Bitty Arm Circles; Willie Mays Hays; Michael Phelps; Downward Dog; World’s Greatest Stretch

THE THANG: Stations with 3 minute EMOM timer & 30 second rest period (we pivoted to 2 minute timer after about 3 rounds to appease the weary):

1. Burpee Basketball – 3 chances to make a free throw, or 10 burpees. Make it within 3 shots, next PAX shoots 2. Agility ladders
3. Max effort Pull Ups or 20 second hold
4. 10 Dips/10 Tempo Squats (I.C.)
5. Cone drills
6. 10 Soccer ball Merkins/10 Soccer ball abs (I.C.)
7. 10 OHP’s/10 Curls
8. Jump rope
9. 10 Plank Jacks (I.C.)/10Mountain Climbers (I.C.)

MARY: Box Cutters, LBC’s, Nolan Ryan’s

ANNOUNCEMENTS: FitzHume going away party, 9/11 Stair Climb, Welcome Napalm (Brandon Frazee) who is DR from GA and will likely be joining us for a few more beatdowns over the coming months!

COT: Two-time national championship coach Dabo Swinney said, “Let the light that shines in you, be brighter than the light that shines on you.”
Especially in high-pressure situations, you can’t control everything that’s going on around of you. But, you can control what’s going on inside of you. No matter what obstacles you encounter, you can always take control of two things: your effort and your attitude. And that’s what makes the difference between success and failure.

Tags: thesandlot, Legacy, Defiance, Forceps, Sloth, Napalm (Brandon Frazee), Enron, Tariff, Klinger, Booking, Curly Fries, Raquet