Backblasts

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theaerie Four Years Strong

Date: 2025-11-21
AO: theaerie
Q: Rocketman , Lonestar
PAX: Chasqui, Stewie, Rifleman, Tap Out
FNGs: 1 Tap Out
COUNT: 6
WARMUP: SSH, Windmills, mosey!
THE THANG:

Four years. Four workouts. Four corners. Seems legit.

*First Corner* – Rocketman

EMOM of 3 minutes, four rounds:

– 10 burpees
– 20 Nolan Ryans (10 per side)
– 20 jump squats
– 40 second plank

*Second Corner* – Lonestar

Stop at the bench:

– Step Ups 50x
– Dips 25x
– Calf raises 50x
– Incline Merkins x20

*Third Corner* – Rocketman

Hey I heard you like burpees:

BDE: Down, up to full Bonnie Blair, squat jump, down

Kraken: burpee with three hand release merkins at the bottom.

Just a few of each!

*Fourth Corner* – Lonestar

ABS

– 20 flutter kicks
– 10 dying cockroaches

Roll on home!

ANNOUNCEMENTS:

Thanksgiving/Christmas Donation Ruck coming up!

COT:

Four years of posting in the Gloom with you gents. Five years of F3. Thankful to be here, right now.

1. Free of Charge
2. Open to all Men
3. Held Outdoors
4. Peer Led
5. Ends with a COT

Here’s to another year!

Tags: theaerie, Chasqui, Stewie, Rifleman, Tap Out

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thesandlot Rainy JG

Date: 2025-11-22
AO: thesandlot
Q: Hobbyhorse
PAX: Legacy, Rim Fire, Enron, Tariff, Baywatch, citrus, Lazlo, Hops, Hard Knox FNGs: None
COUNT: 10
WARMUP: ssh, iw, mt dew, rve, wmh, Phelps, dd
THE THANG: jog the neighborhood stop for merkin, jump squat, shoulder tap. 3 reps up Mt. Saas MARY: shoulder taps
ANNOUNCEMENTS: bone a thon. Football game, wreathes, check AO closing/modify times for holiday week COT: prep your mind and body to have your best holiday week.

Tags: thesandlot, Legacy, Rim Fire, Enron, Tariff, Baywatch, citrus, Lazlo, Hops, Hard Knox

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olympus Dec 6 Prep

Date: 2025-11-22
AO: olympus
Q: Rambler
PAX: Norm, Yard Sale, Ashe, Monk, Pop Fly, Popeyes, Po, Walk-on, NOAA, Nano, Peanuts, Toolbox, Flea FNGs: None
COUNT: 14
WARMUP: ssh, WGS, TT w reverse leg, cp, wmh, mp, merkin, momtn clinbers
THE THANG: 2 lines… line up w block…face one pax. Pass football to opposing pax, after pass bear crawl to other side. Football works down the line. While football is moving pax is performing an exercise until end of the line. Exercise included oh press, curls, toy soldier, mountain climbers, man makers, kb swing, tri curl. After several rounds we Ricky Bobby to field for 20 mins of ultimate. MARY: Ricky Bobby back to cover. 50 lbcs
ANNOUNCEMENTS: Dec 4 at ramblers for taming toxics, tday will be 7am at Olympia, Dec 6 West East flag fball.
COT: continued compound discussion. Don’t let the old man in. Keep an open and light heart for the holiday season.

Tags: olympus, Norm, Yard Sale, Ashe, Monk, Pop Fly, Popeyes, Po, Walk-on, NOAA, Nano, Peanuts, Toolbox, Flea

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freestate 4 Corners Run

Date: 2025-11-20
AO: freestate
Q: Cannoli
PAX: Winston, Horshack, Bluto, Deagle, John Kluge, F3 Scabby, Mark Michael FNGs: None
COUNT: 8
WARMUP: SSHs, hillbillies, imperial walkers, shoulder taps, plank jacks, mountain climbers, merkins, Michael Phelps, windmills, cherry pickers THE THANG:
1) short friendship run (about 0.5 miles)
2) 4 corners starting with 20 coupon curls and repeating at each corner while adding 20 reps of the following exercises: upside down rows, dips, coupon press (on six) Repeat in reverse but with 15 reps
3) wall sit
4) split into two groups: Group 1 does exercise while Group 2 runs (decent pace – not mosey but not sprint either) to butterfly wall. Exercises: coupon curls, overhead press, taintscrapers, coupon squats, coupon lunges 5) Coupon carry/suicide
MARY: lbcs, WWIIIs, American hammer, outlaws (both directions), scissors, flutters ANNOUNCEMENTS:
COT: 19 November was International Men’s Day. Most of the six principles line up with F3’s principles.

Tags: freestate, Winston, Horshack, Bluto, Deagle, John Kluge, F3 Scabby, Mark Michael