Backblasts

Date: 2025-04-25
AO: theaerie
Q: Lonestar
PAX: Trifecta, Stewie
FNGs: None
COUNT: 3
WARMUP:
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
Mosey lap around field
20 merkins-20squats-20 abs
7x
MARY:
ANNOUNCEMENTS:
COT: rejoice is suffering, suffering produces perseverance, perseverance produces character and character produces hope! And hope in God does not disappoint

Tags: theaerie, Trifecta, Stewie

Date: 2025-04-24
AO: hoya-paxa
Q: Lazlo
PAX: Gherkin, Legacy, Summit, Daaa Auditor
FNGs: None
COUNT: 5
It was the Q’s first visit to Hoya-Paxa. Great place – will be even better when construction is done but the Q was totally jealous of all the stairs in the area and all the terrible things you could do with them. The biggest difference was all the random people walking around Georgetown Hospital at 5:30 am. Apparently they’re not any more used to seeing us than we are them. But we settled in and got after it today. A modification of an old Iron Pax routine. Those are always fun. Mary Ann’s Mayhem.

WARMUP: SSH, imperial walkers, hillbillies, tempo squats, michael phelps, tempo merkins, downward dog, mosey w/coupons to the hospital

THE THANG:
There were exercises listed on cards about 30 yards from the PAX homebase. They’re all in increments of 25 reps. One PAX moseys to pick up a new card. As soon as anyone reaches 25 reps they yell “Burpees” and the PAX run 30 yards, do 3 burpees and run back. If the rep count is >25, we repeat this in sets of 25 until the total reps are reached. The exercises were (we got to these* before time ran out): -*25 blockees
-*50 Bonnie Blair’s (easy way)
-*75 coupon thrusters
-*100 merkins
-*125 coupon swings (*only did 25 reps)
-*150 OH press
-175 squats
-200 curls

MARY: Captain Thor up to 6 and back down

ANNOUNCEMENTS: Happy hour tonight, see the channel

COT: Great to work out with this group of leaders, it is because of their efforts and others like them that F3 is what it is. Thank you.

Tags: hoya-paxa, Gherkin, Legacy, Summit, Daaa Auditor

Date: 2025-04-24
AO: olympus
Q: Hightower
PAX: Rambler, Nano, Battleship, Ashe, Crop Duster, Peanuts, Rollingstone, Toolbox, Sunny FNGs: None
COUNT: 10
WARMUP:
Motivators start with 5. Then more stretching.

THE THANG:
3 options to choose, different Doors to open. PAX picks a door, then leads the group through series.

Door1: 1/4 lap walk lunge, 50 merkins, 50 SSH

Door2: 1/2 lap run, 50 squats, 50 crunches, 50 calf raises, 50 imperial walkers

Door 3: 50 yard bear crawl, 10 burpees, 20 step ups, 20 derkins

Fellowship lap, recovery from round 1

Open up 2 more Doors.

MARY:
Done with in last round

ANNOUNCEMENTS:
2F tonight Falls Church
Good luck to backpackers, launching tonight
Memorial Day Murph
The Capital Anniversary in June

COT:

Tags: olympus, Rambler, Nano, Battleship, Ashe, Crop Duster, Peanuts, Rollingstone, Toolbox, Sunny

Date: 2025-04-23
AO: horizon-ao
Q: Magoo
PAX: Disco, Purple Rain, Kodiak, vplaxico, Attache’
FNGs: None
COUNT: 6
WARMUP: WMH, Cherry Picker, side slide, Abe Vigoda, fellowship lap
THE THANG: Bearded Lady (man-makers); Carry water to elephants (90lb farmer’s carry); seal jump (squat with weighted ball bounce); Blind Juggler (sand ball toss); roust-a-bout (figure 8 run); and shooting gallery (side shuffle between bell and empty bean can). MARY: can-opener; child’s pose – frog pose
ANNOUNCEMENTS:
COT:

Tags: horizon-ao, Disco, Purple Rain, Kodiak, vplaxico, Attache’

Date: 2025-04-23
AO: thefarm
Q: Running Man
PAX: Firehead, Lumbergh, Sparky, Blue Rudy, Gamecock
FNGs: None
COUNT: 6
WARMUP:
SSHs
Beet pickers
Willy Mays Hayes
Don Quixote
Calf raises
Mosey

THE THANG:
THE THANG
Motivators
Mosey to end of field
5 squats
Walking lunch
10 Bonnie Blairs
Walking lunge
15 merkins
Walking lunge
20 Bulgarian split squats
Walking lunge
25 glute bridges single leg
Mosey to the end
5 plank jacks
Long jumps
10 dips
Long jumps
15 commandos
Long jumps
20 mountain climbers
Long jumps
25 situps
Mosey to end of the field
5 burpees
Crab walk
10 jump ups
Crab walk
15 monkey humpers
Crab walk
20 x factors
Crab walk
25 big boy situps

MARY:
Xs and Os
American hammers

ANNOUNCEMENTS:

COT:
Spent holy week in Ireland, and enjoyed all the old churches. Went to mass in Glenfarne, which I enjoyed, and St Mary’s cathedral in Limerick had the bible on a lecturn where we read about Christ’s resurrection. I’m grateful for the hope of the resurrection and that I’ll get to see loves ones again.

Tags: thefarm, Firehead, Lumbergh, Sparky, Blue Rudy, Gamecock