Backblasts

Date: 2026-05-09
AO: The Sandlot
Q: Hobbyhorse ,
PAX: Pepco, The Tulip, 2 percent, Rim Fire, Trademark, Hobbyhorse, Baywatch, Sloth, Tariff, Cager, Hard Knox FNGs: None
COUNT: 11
WARMUP: stretched
THE THANG: pull ups alternating with skip jumps. To solar system for 102030 of box, step, dip; incline, decline, dip. To hill for hills + v up, merkin, plank. Back to field for calisthenics. Back to pull up merkin squat rotation *2 and sprints.
Trademark and Rim Fire sandlot-adjacent doing their running thing. :left-facing_fist: MARY: dead bug, dragon kicks dog, donkey, hammer, flutter
ANNOUNCEMENTS: Thursday night workout. Parking solutions will be provided! Murph convergence bone COT: showing up for each other

Date: 2026-05-08
AO: Rec League
Q: 120 ,
PAX: 120, Promoter, rabaum, Baguette
FNGs: None
COUNT: 4
The Warm-up: Circle of Pain (CoP)
Gather the PAX for a quick warm-up to get the blood flowing. – Side-Straddle Hops (Jumping Jacks) – 20 reps in cadence.
– Imperial Walkers – 15 reps in cadence (elbow to opposite knee). – Merkins (Push-ups) – 10 reps.
– Little Baby Arm Circles – 10 forward, 10 backward. [https://f3jax.com/wp-content/uploads/2017/08/Build-Your-Own-F3-Workout-1-1.pdf, https://www.anywherefitness.ie/blog/bench-workout-challenge, https://www.youtube.com/watch?v=NY-y1EQ-9d0, https://codex.f3nation.com/exicon, https://www.military.com/military-fitness/marine-corps-fitness/workout-week-pull-rope-climb-o-course-workout]
The Thang: The Playground Beatdown
This segment is divided into “Pearls” (stations). Perform each exercise for 45 seconds, then mosey together to the next piece of equipment. [https://f3saltlake.com/backblasts/pull-yourself-up/, https://f3houston.com/q101/, https://f3jax.com/wp-content/uploads/2017/08/Build-Your-Own-F3-Workout-1-1.pdf, https://mensfitness.co.uk/workouts/target-all-areas-3-part-bodyweight-workout/]
Station [https://www.youtube.com/shorts/5A9hPu_V8Vg, https://gym-mikolo.com/blogs/home-gym/the-ultimate-guide-to-pull-up-bar-workouts?srsltid=AfmBOop6Tb2e9zG4ao16gV9w75QjAfGlphuHx3SHLt5OT6ANJtQsInKF, https://runsheisbeautiful.com/health/fitness/4-park-bench-strength-moves-to-work-your-bod-today/, https://energeticjuniors.com/park-bench-full-body-workout/, https://pjcc.org/six-super-strengthening-exercises-for-the-functional-fitness-park/, https://centr.com/blog/show/f7f6aa53-ca67-49ae-97f0-b3ecd6eb250f/complete-guide-to-adjustable-bench-exercises-for-total-body-strength, https://www.wholelifechallenge.com/how-to-get-a-killer-workout-when-you-only-have-a-park-bench/, https://f3churham.com/the-complete-f3-workout/, https://f3saltlake.com/backblasts/pull-yourself-up/, https://www.f3princeton.com/2020/12/09/kettlebell/, https://codex.f3nation.com/exicon] Exercise
F3 Modification / “Lingo”
Pull-up Bar
Pull-ups or Dead Hangs
“Chin to Bar” or “Grip & Rip.” Use a partner for a boost if needed. Park Bench
Dips or Bulgarian Split Squats
“Bench Dips” (tricep focus) or one foot back on the bench seat. Y-Straps (TRX)
Inverted Rows or Atomic Push-ups
Lean back for rows; keep core tight to avoid “sagging the six.” Leg Press
Slow Eccentric Leg Press
If using outdoor equipment, focus on a 3-second lowering phase. Steps
Step-ups or Box Jumps
Alternate legs; “High-Knee Step-ups” for extra cardio.
Incline Bench
WWII Sit-ups or Russian Twists
Performed on an incline to “embrace the suck” for the core.
Central Pole
Kettlebell Pole Slings
Loop the KB handle around the pole (if safe) or do “Halos” around the pole.
6 Minutes of Mary (Abs & Cooldown)
Finish strong with core work before closing. [https://f3peakcity.com/new-to-f3/] – Flutter Kicks – 20 reps in cadence (keep legs at “six inches”). – American Hammers – 15 reps (oblique twists with optional kettlebell).
– Freddie Mercurys – 15 reps (bicycle crunches in cadence). [https://f3raleigh.com/training-for-the-f3-heavy-heavy-and-other-extreme-endurance-events-from-someone-who-has-been-there-and-done-that, https://www.f3princeton.com/2020/12/09/kettlebell/, https://f3saltlake.com/backblasts/pull-yourself-up/] Circle of Trust (CoT)

Thoughts for FIFA and family…just do that thing you need to do…take care of the moms this weekend.

Date: 2026-05-08
AO: Terrapin Station
Q: Goldfish ,
PAX: Robo, 2 percent, Goldfish, Landscape, Strange Brew, Groundhog, Flipper, Sloop, Ripcord, East Wing, Kodak, Ice Tea, Breach, Lazlo, Tariff, Enron FNGs: None
COUNT: 16
WARMUP: the usual
THE THANG:
Partner up, one partner does 20 merkins as timer while other does as many pullups as they can (x5)

Thunder Dome Dora:
100 coupon swings & rifle carry around circle
200 coupon squats & farmer carry around circle
300 coupon curls & lunge walk around circle
400 LBCs & bear crawl around circle

MARY: see LBCs
ANNOUNCEMENTS:
-upcoming trifecta: boneathon, memorial-murph-wod, and convergence.
-check out the_night_owl for pop-up Thursday AO around Arlington/Falls church, starting next week!

COT:
YHQ talked about starting a new job, first in 17 years, figuring out how to learn and relearn skills again. Recently listened to a podcast that had 5 tips for getting your attention back and building your ‘cognitive fitness’ – reading every day, don’t put off writing, thinking walks, keep your phone plugged in when you are at home, and learn a hard skill.
Here is the podcast from Cal Newport if anybody wants to check it out: https://podcasts.apple.com/us/podcast/how-do-i-build-cognitive-fitness-monday-advice/id1515786216?i=1000763807481

Date: 2026-05-08
AO: Sparta
Q: NOAA ,
PAX: Pop Fly, Dunder, Obadiah, Drano, Doodles, Nano, Hoolihan, NOAA, OnlyFans, Monte Karlo FNGs: None
COUNT: 10
WARMUP:
SSH
Arm Circles
Don Quixote
WMH
Down Dog/WGS
Cobra Kia

THE THANG:
11’s – 25 yrd run between exercises

Round 1
Cactus Squats
4-count Flutter Kicks

Fellowship Lab

Round 2
WWIII w/ OH Press
Hand Release Merkins

MARY:
everyone led exercise or stretch

ANNOUNCEMENTS:
Murph
Convergence
Mothers Day

COT: Talked about volunteering for son’s field trip to Financial Park and passing along experiences to help the next generation.

Date: 2026-05-08
AO: Atlantis
Q: Gherkin ,
PAX: Palmetto, Deflator, Mom’s Spaghetti, Hound Dog, Teenager, Hubble, Gherkin, Hammer, Beeper FNGs: None
COUNT: 9
WARMUP
SSH, IWs, Hillbillies, Michael Phelps, Cherry twists, Willie Mays Hays, down dog, worlds greatest stretch THE THANG –
10 Minute EMOM
– Odd Minutes: 25 squats & AMRAP Merkins
– Even Minutes: 25 squats & AMRAP American Hammer
F3 SPEED Cornhole
Rules:
– Break into teams.
– The throw line is 10 yards from the exercise line and the boards are 7 yards from the throw line.
– All PAX begin performing the first exercise of Set A while one PAX from each team bear crawls from exercise line to the throw line, throws 4 bags, notes his score, picks up all 4 of his bags, drops them at the throw line and runs back to his team.
– As each team’s thrower returns to throwing, that team moves on to the next exercise in the set and the second pax repeats the process.
– The process is repeated until a team has scored 21 or more. (3 points for bags through the hole, 1 point for each bag on the board, learners are 0). – Rotate through exercise sets.
– Losing team does burpees equal to the number of points they lost by Exercises:
Set A – Merkins, Mucho Leggos, Plank Jacks
Set B – No Cheat Merkins, Bobby Hurleys, Mountain Climbers
Set C – Wide Arm Merkins, Squats, Toy Soldiers
Set D – Shoulder Taps, Alternating Lunges, Freddy Mercuries

MARY
LBCs

ANNOUNCEMENTS
– Pop-up AO with post beerateria this summer on Thursday nights in Arlington. First one is May 14. Check the the_night_owl channel. – The Murph Challenge Memorial Day Monday at George Mason
– boneathon Saturday May 31st – sign up so Bone can make you a t-shirt – Convergence is the first Saturday of June (6th) – 0700 at Roosevelt Island. COT
– YHC’s 55th birthday is this month.
– As I’ve grown older, I’ve learned that not all friendships are equal. The best people to surround yourself with are people who celebrate your progress, challenge your thinking, and push you to be your best self—even when it’s uncomfortable.
– Good friends support you, but the best friends stretch you. They’ll call you out when you’re slacking, not to tear you down, but because they believe you’re capable of more. They’re the ones who clap the loudest when you win. They’ll push you to apply for the job you don’t think you’re qualified for. They’ll remind you of who you are when you forget.
– I want to surround myself with people who inspire me—people who make me want to level up, not just fit in. That’s why I love F3 – leave no man behind and leave no man where you found him. You guys inspire me. Iron sharpens iron.