Backblasts

Date: 2025-04-21
AO: balls-of-fury
Q: Popeyes , Gherkin
PAX: Gherkin
FNGs: None
COUNT: 2
WARMUP: Phone call to meet up
THE THANG: maybe 9 games, maybe more? 1.5 hours of pure fun and sweating MARY: rehydrate
ANNOUNCEMENTS: Gherkin can read my mind during pickleball
COT: we finished with a prayer and prayed for peace in the world

Tags: balls-of-fury, Gherkin

Date: 2025-04-22
AO: freestate
Q: Horshack
PAX: Bachelor, Andrew Churchill, Dungeon Master, Dungeon Master, F3 Scabby, Pigeon, Mark Michael, Cannoli, Whistler FNGs: None
COUNT: 9
WARMUP:
– SSH x 25 IC
– Plank Jacks x 15 IC
– Grady Corn x 10 IC
– Willie Mays Hayes x 10 IC
– 2 Laps – Karaoke on the sides
– Mountain Climbers x 15 IC
– Goof Balls x 20 IC
– Piano Keys – a variation on Cherry Pickers x 15 IC

THE THANG: The Escalator Returns
– Pax repeat a series of exercises, escalating up, per the following. – Burpees are OYO; other exercises were either IC or OMC:
– 5 x Burpee, then a lap
– Add 10 x Alternating Lunges, then a lap
– Add 15 x Coupon Curl, then a lap
– Add 20 x Squat, then a lap
– Add 25 x Dips IC, then a lap
– Add 30 x Jump Overs, then a lap
– Add 35 x Upright Rows, then a lap

MARY (work across your core and abs)
– Freddie Mercuries x 15 IC
– Plank-o-rama x 10 (cross-crunches for center planks)
– Dying Cockroaches x 15 IC
– X Factors x 10 IC
– American Hammers x 15 IC Each way
– Scissors x 15 IC to close

Announcements
– Thur. 4/24 2ndF Happy Hour – Dominion Wine & Beer Falls Church See https://f3thecapital.slack.com/archives/CDH6C2D32 for details. – Sat. 4/26 3rd F Event, Rebuilding Together, in Arlington See 3rdf
– Mon. 5/26 CSAUP The Murph. Fairfax City, GMU Campus. See memorial-murph-wod for details. – Sat. 5/31 Boneathon. Need bicyclists for support. See boneathon
– Sat. 6/7 Convergence. Saturday Morning. Roosevelt Island. See convergence for information. COT: RIP Pope Francis – A man who usually had a smile on his face.
Not surprising – there’s lots of research showing careers in the religious life are the most satisfying and fulfilling in three critical dimensions – MOST happiness, GREATEST sense of purpose, LOWEST stress
– Community involvement and supporting others boosts joy and a real feeling of affiliation – Having a deep faith helps well-being and lowers stress
– Helping others through difficult times equips those in religious careers with skills to handle their own struggles
– The religious share in a wide range of human emotions and life’s milestones, from baptisms to marriages to end-of-life, and those experiences enrich their own lives.
– Bottom line – Despite the demanding and often stressful nature of their work, the ability to contribute significantly with in a community and share in the lives of others brings immense fulfillment.

Tags: freestate, Bachelor, Andrew Churchill, Dungeon Master, Dungeon Master, F3 Scabby, Pigeon, Mark Michael, Cannoli, Whistler

Date: 2025-04-22
AO: thegeneral
Q: Legacy
PAX: bogey, Goldfish, Fitz-Hume, citrus, SAAS, DoorDash, Maguire, Robo, Gherkin, Hard Knox, Lazlo FNGs: None
COUNT: 12
Evidently, some of the PAX came to the workout out of concern for the Q’s pre-blast which was considered possibly a cry for help. The Q’s reply was to the effect of “dude, that’s just an average Monday–no worries!”
WARMUP: Quite SSH, short mosey, Imperial Walker, Hill Billy, short mosey, RVE, Willy Mayes Hayes, short mosey to parking deck, Little Bitty Arm Circles (and reverse), Downward Dog, WGS, Kobra Kai
THE THANG: Big old lap, then, a series of A/B with the following breakdown: A 5 burpees, 10 merkins, 15 LBCs, then B 5 Bonnie Blairs (IC), 10 merkins (IC), 15 Flutters, then we broke down into 2 groups,

One group would do 30 seconds of kettlebell swings while the other did 30 seconds of burpees, air squats, LBCs, we rotated through several sets, swapping sides as we went, for about 12 minutes, then.

we went on another big old lap, and returned to do a series of bear crawls, backward runs, and jogs back, did about 5 of those.

Then back to the A/B series above, worked through an A then a B then back to A. MARY: Done as part of THANG
ANNOUNCEMENTS: See channel but on near Horizon is the Happy Hour this Thursday
COT: YHC related, one challenging aspect of coming onboard as Nant’an is the National F3 Slack space, which is simply a firehose of information overload. But one group where he has gotten a foothold is the national kettlebell group. PAX should be cognizant of the following 1) there are a group of guys who would love to do F3 but they do not come out because of orthopedic injuries and related health issues that make it very hard for them to run, 2) in view of 1, across F3 nation, there are dedicated non-running AOs, and also in various places there are dedicated kettlebell AOs. The 1stF results coming out of these AOs are amazing: guys going from 280 lbs. down to 220, AOs that were on the verge of extinction that now have 20 guys showing up with kettlebells. Nothing for us to do but just be cognizant. SYITG!

Tags: thegeneral, bogey, Goldfish, Fitz-Hume, citrus, SAAS, DoorDash, Maguire, Robo, Gherkin, Hard Knox, Lazlo

Date: 2025-04-22
AO: delphi
Q: Yard Sale
PAX: NOAA, Pop Fly, Sunny, Rambler, Nano, Rocket, Peanuts, Battleship FNGs: None
COUNT: 9
WARMUP: Jog up parking lot
THE THANG:
Lunge every 20 yards.

End zone: 25KB Swings

20yd line: 25 Squats w block

40yd line: Al Gore W block 1’

60yd line: 45 Monkey Humpers In Cadence

80yd line: 20 Side to side jump over block in cadence

Endzone: 50 SSS in cadence

MARY: Extensive
ANNOUNCEMENTS: Many
COT: Take time during your busy day to slow down and be present.

Tags: delphi, NOAA, Pop Fly, Sunny, Rambler, Nano, Rocket, Peanuts, Battleship

Date: 2025-04-18
AO: horizon-ao
Q: Poe
PAX: Attache’, Disco
FNGs: None
COUNT: 3
WARMUP: SSH, LBAC, Michael Phelps, IW, Cherry Pickers, WMH, down dog, WGS

THE THANG: mosey to coupons

Round 1: every two minutes on the minute for 10 minutes: 4 clean-to-squats, 4 thrusters, 4 coupon swings, 4 single-arm rows each arm, 8 coupon merkins

Run

Round 2: EMOM for 10 minutes: 5 goblet squats, 5 coupon swings, do not put the coupon down between sets

Run

Round 3: various coupon exercises till we ran out of time

MARY: flutter kicks, side plank dips, big boy situps

ANNOUNCEMENTS: happy hour 4/24, Murph Mem Day, Convergence 6/7

COT: moment of silence to start the day

Tags: horizon-ao, Attache’, Disco