Backblasts

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terrapin-station Don’t be a Pig, or maybe you should…

Date: 2025-05-09
AO: terrapin-station
Q: Gherkin
PAX: Breach, Legacy, Popeye, Fitz-Hume, Ice Tea, Goldfish, Pepco, meister FNGs: None
COUNT: 9
WARM UP
SSH, Hillbillies, M. Phelps, arm circles, cherry picker, WMH, Downdog, World’s Greatest stretch

THE THANG
Don’t be a PIG
• PAX take turns blindly drawing a slip with an exercise & 2 numbers.
• The high number is the max number of reps to be executed and the low number is the min number of reps.
• The HIM who chose the slip rolls a die. If it is a 6 or 1, the round is over and all Pax perform the max number of exercises. If it is another number, deduct that amount from the max number of reps.
• The HIM can either be a pig and roll again or stop and lead the PAX in that many reps of that exercise.
• Repeat until a 6 or 1 is rolled or you reach the minimum number of reps permitted.

MARY
Flutter kicks, American Hammers, dirty donkeys, LBCs

ANNOUNCEMENTS
Announcements channel
The Murph, Boneathon and Convergence

COT
Super appreciative of the HIMs of F3. I can’t imagine not having these beatdowns to look forward to.

Tags: terrapin-station, Breach, Legacy, Popeye, Fitz-Hume, Ice Tea, Goldfish, Pepco, meister

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potomac-rising Leg Day

Date: 2025-05-07
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Tiger Lilly, Tom Cox, Low key, Baguette, Groundskeeper, RA, Promoter FNGs: None
COUNT: 7
WARMUP:
Mosey
Bear crawl dry docks
High knees
Mountain climbers
SSH
Merkins
Body squats

THE THANG:
8 Skip ups per leg
Low shuffle half way
8 jump thrusters
Low shuffle back
15 SC thrusters with coupon
Lunge walk half way
8 low thrusters
Lunge walk back
20 SC coupon squats

Mosey
60 second wall sit

60 second Al gore
Broad jump half way
60 second Al gore
Broad jump half way
10 Hamstring extensions per leg
Bear crawl half way
15 Drydock leg raises per leg
Crawl bear back
20 SC arm raise coupon squats

Mosey
60 sec wall sit

50 SC Double calf raise WC
20 shin raise (back against wall)

MARY:
FM
LBC
Captain thors
30 sec Low plank
Spider-Man’s
Heels to heaven
Box cutter

ANNOUNCEMENTS:
Convergence June 7

COT:

Tags: potomac-rising, Tiger Lilly, Tom Cox, Low key, Baguette, Groundskeeper, RA, Promoter

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potomac-rising Fascist Planter

Date: 2025-05-02
AO: potomac-rising
Q: Baguette
PAX: Promoter, RA, FIFA (F3 The Capital), Groundskeeper
FNGs: None
COUNT: 5
WARMUP:
• Side Straddle Hop (SSH) x 25 IC
• Mountain Climbers x 25 IC
• Arm Circles 25 IC FWD & BWD
• Michael Phelps x 25 IC
• Wille Mayes Hayes OYO
THE THANG:
• Mobility: ankle –> knee to wall with coupon on knee 3 way 15 IC • Strength x3:
• Elevated foot holding coupon guy heel raise x15 IC Each Leg • Controlled Step down x10 IC Each Leg
• Inclined calf raise 4s eccentric x12 each leg
• Mosey the school
MARY:
• Halfway penguins x 20 IC
• American hammers x20 IC
• Outlaws x 15 IC
• LBCs x 20 IC
• Dying Cockroach x 20 IC
• Little Mermaid x 10 each side IC
ANNOUNCEMENTS:
COT: “Real eyes, realize real lies.”

Tags: potomac-rising, Promoter, RA, FIFA (F3 The Capital), Groundskeeper