Backblasts

Date: 2025-04-30
AO: ao-the-bullpen
Q: Peloton
PAX: Crystal, Trolley, Peloton
FNGs: None
COUNT: 3
WARMUP:
– Willy Mays Hayes
– LBAC fwd
– LBAC bkwd
– Seal Claps
– OH Claps
– Pretzels

THE THANG:
Falcons Memorial Beatdown
– see image for Beatdown

COT:
Shared throughout and talked about the fun of having fun and other stuff the three PAX in attendance would love to share when you join us in the gloom.

Tags: ao-the-bullpen, Crystal, Trolley, Peloton

Date: 2025-04-30
AO: thepatriot
Q: CableGuy
PAX: Sunshine, citrus, My Space, sticks, Groundhog, Anchorman, Strange Brew, Piano Man, Rim Fire, Coconuts, Boardwalk, Trademark, Walker, Bob the Builder, Fiddler, Wedding Singer, bogey, Bone FNGs: None
COUNT: 19
WARMUP: SSH, AC, CP, WMH, DD
THE THANG: Escalator:
10 x Burpee, then a lap
10 x Burpee, 10 x Merkin, then a lap.
10 x Burpee, 10 x Merkin, 15 x Coupon Curl, then a lap
10 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, then a lap
10 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, then a lap
10 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, then a lap
10 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, 35 x BWS, then a lap
10 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, 35 x BWS, 40 x LBC. MARY: LBC as part of final round
ANNOUNCEMENTS: Upcoming: Murph, Boneathon, Convergence
COT: Tis the season for consistency. The world is crazy and there’s a lot we can’t control but we can routinize this and be present for our families and friends. F3 helps us deliver on that duty … this is the time of year to bring new folks into the fold … find us an FNG between now and convergence.

Tags: thepatriot, Sunshine, citrus, My Space, sticks, Groundhog, Anchorman, Strange Brew, Piano Man, Rim Fire, Coconuts, Boardwalk, Trademark, Walker, Bob the Builder, Fiddler, Wedding Singer, bogey, Bone

Date: 2025-04-28
AO: thefarm
Q: Firehead
PAX: Crystal, F-No, Trilogy, Running Man, Trolley, Infinity
FNGs: None
COUNT: 7
WARMUP:
Michael Phelps x 20
Don Quixotes x 20
Hillbillies x 20
Mosey around Field

THE THANG:

SSH – 100
Alternating Side Squat – 20
Mountain climber -25

Bear Crawl to midfield
WWII sit-up- 20
Diamond Merkin – 25

Dip – 25
Incline Merkin – 20
Derkin – 10

High Knee – to end
Plank Jack – 25
Monkey Humper – 20

Sprint – back full field
Wide Arm Merkin – 20
Airforce Merkin – 15
Squat – 30

MARY:
American Hammers, Flutter Kicks, Nolan Ryans, Penquin Crunches, Leg Raises, Rosalitas

ANNOUNCEMENTS:
Squatter is new Site Q

COT:
If you are prepared, you won’t be afraid of what’s coming. Make improvements every day to make yourself more prepared to withstand what may come, physically, emotionally and spritually.

Tags: thefarm, Crystal, F-No, Trilogy, Running Man, Trolley, Infinity

Date: 2025-04-30
AO: compound
Q: Booking
PAX: Corkscrew (F3 The Capital), Skidoos, Big Bird, Poe, Hightower, Obadiah, Rambler, Popeyes, Doodles, Monk, Sunny, Cactus FNGs: None
COUNT: 13
WARMUP: SSH, IW, HB, WM, CP, WMH, MP, DD, WGS, CK
THE THANG:
20 OH Press–>Rifle carry coupon down side line to next corner Do a lap

20 OH Press
20 Curls–> Farmer carry coupon to diagonal corner
Do a lap

20 OH Press
20 Curls
20 Low rows–> Rifle carry coupon down sideline to corner
Do a lap

20 OH Press
20 Curls
20 Low Rows
20 Calf Raises—> Farmer carry coupon to diagonal corner
Do a lap

20 OH Press
20 Curls
20 Low Rows
20 Calf Raises
20 Squats—> Rifle carry coupon down sideline
Do a lap

20 OH Press
20 Curls
20 Low Rows
20 Calf Raises
20 Squats
20 Around the worlds–> Farmer carry coupon to diagonal corner Do a lap

20 OH Press
20 Curls
20 Low Rows
20 Calf Raises
20 Squats
20 Around the worlds
20 Chest Press

MARY: 30 Flutter Kicks
ANNOUNCEMENTS: Convergence, Murph, Bone-a-thon….see Slack channels for details
COT: Q trying to pick one thing to do more of each month and one thing to do less of each month.

Tags: compound, Corkscrew (F3 The Capital), Skidoos, Big Bird, Poe, Hightower, Obadiah, Rambler, Popeyes, Doodles, Monk, Sunny, Cactus

Date: 2025-04-30
AO: thefarm
Q: Sparky
PAX: Lumbergh, Firehead
FNGs: None
COUNT: 3
WARMUP: ssh, beet pickers, Michael Phelps, arm circles, neck rolls THE THANG:
Tabata 8×8 20 on 10 off

Merkins
LBC
Squats
Dead bugs
Wall site
Carolina Dry docks
Bird dogs
Superman

MARY: na
ANNOUNCEMENTS: Lumberg Q Friday
COT:
“It is not enough to say we are Christians. We must live the faith, not only with our words, but with our actions. “ Pope Francis

Tags: thefarm, Lumbergh, Firehead