Backblasts

Date: 2026-05-11
AO: Horizon
Q: Disco ,
PAX: sticks, Bo, Attache’, SPINAL TAP, Disco, Purple Rain, 3 mile, Bellhop FNGs: None
COUNT: 8
WARMUP: SSH, M Nite Club, windmill, cherry picker, WMH, d dog, up dog, child’s pose, oyo THE THANG: I: Alternate run/karaoke/yves poll/bear crawl/lunge walk with: 15 merkins (incline, wide angle, hands together)
20 Bulgarian split squat/copperhead squats/squats
25 dips
30 mountain climbers
Repeat 3 x.

II: Alternate run with
50 LBCs
40 dips
30 Freddie mercurys
20 American hammers

MARY: flutter kicks
ANNOUNCEMENTS: See channel
COT: Beach time is closer than ever.

Date: 2026-05-11
AO: Terrapin Station
Q: Legacy ,
PAX: Ice Tea, Legacy, V8, Enron
FNGs: None
COUNT: 4
WARMUP: da usual
THE THANG: Murph Prep
MARY: Imp Walker and Hillbillies
ANNOUNCEMENTS: Thur beatdown 6:30 pm Quincy library— beers 715 pm JOIN the_night_owl
COT: shout out to guys who manage to get out here with us when they have young kids — you are appreciated!

Date: 2026-05-11
AO: The Patriot
Q: Strange Brew ,
PAX: Piano Man, Wedding Singer, Smokey, Hops, Prestige, Big Short, Ripcord, DoorDash, My Space, Strange Brew, Bone, Booking, Deliverance, CableGuy, Trademark, Walker, Shake ‘n’ Bake, Lazlo, Rim Fire, Tax Man, Malpractice, Hardship FNGs: None
COUNT: 22
WARMUP: The usual with fellowship lap
THE THANG: Pair up for Dora. Multiple rounds with a timer PAX traveling to the 50 yard line and a PAX on the goal line performing an exercise with 3 sets for each round. R1-Rifle carry/coupon curls; R2- Bear Hug/coupon squats; R3-farmer carry/overhead press. Between each round a fellowship lap. After the last round bear crawl to the 50 MARY: Toy soldiers, Nolan Ryans and WWII
ANNOUNCEMENTS: Check out announcements and memorial-murph-wod, boneathon (sign up!) and convergence — all coming up
COT: The research regarding successful aging is clear that exercise is critical. More recent research also emphasizes the importance of relationships both in quantity and quality. F3 is unique because it provides both. SYITG

Date: 2026-05-11
AO: The Farm
Q: Infinity ,
PAX: Firehead, Infinity, Short-Timer
FNGs: None
COUNT: 3
Warm up: SSHs, Don Quixotes, Beet Pickers, Imperial Walkers, Grady Corns, Michael Phelps, and Mosey. The Thang: Resistance Band HIIT
4 RFT
– 10 Resistance Band Merkins
– 15 Resistance Band Bent Over Rows
– 5 Burpees
4 RFT
– 20 Resistance Band Squats
– 10 Resistance Band Shoulder Presses
– 15 Resistance Band Thrusters
4 RFT
– 15 Squat Band Pull-Aparts
– 20 Resistance Band Arm Curls
– 30m Walking Lunges
CoT: In 1978, a seemingly straightforward experiment designed to establish the relationship between high blood cholesterol and heart health in rabbits discovered that kindness—in the form of a particularly nurturing post-doc who pet and spoke to the lab rabbits as she fed them—made the difference between a heart attack and a healthy heart. Groundbreaking new research shows that love, friendship, community, and our environment can have a greater impact on our health than anything that happens in the doctor’s office. For instance, chronic loneliness can be as unhealthy as smoking a pack of cigarettes a day; napping regularly can decrease one’s risk of heart disease; and people with purpose are less likely to get sick.
The 2nd F in F3 stands for fellowship. In F3, we are not here just for ourselves, but for each other.

Date: 2026-05-11
AO: Hamilton
Q: Hobbyhorse ,
PAX: Sloop, Traveler, Goldfish, Hobbyhorse, Doomsday
FNGs: None
COUNT: 5
WARMUP: stretch
THE THANG: mosey to exercise station. Oyo cycle of 5 pull ups, 10 merkin and hill run. Repeat for 7 cycles. Move to field for elevens of squat and ww2 MARY: side plank, hammer, v up, flutter, dog, donkey, dragon kicks
ANNOUNCEMENTS: Thursday night workouts at 630. Check channel. Parking will be addressed! Trifecta later this spring. COT: thankful to our regulars for keeping Hamilton going