Backblasts

Date: 2025-11-19
AO: thepatriot
Q: Big Short
PAX: Booking, CableGuy, Bob the Builder, Rim Fire, Shake ‘n’ Bake, Sunshine, Wedding Singer, Fiddler, Prestige FNGs: None
COUNT: 10
WARMUP: jogging and whatnot around the field followed by the normal routine

THE THANG: PAX divide into two groups for rounds of exercises. Each round consists of running to the opposite end line, performing exercises (once one person finishes the set, the group moves to the next exercise), then running backwards to the start line and performing 10 burpees as a group. – first round: 75 mercans and 75 squats
– second round: 75 shoulder taps and 75 mountain climbers
– third round: 35 diamond mercans, 75 (or 40?) American Hammers, 35 dips – fourth round: 40 lunges, 40 flutter kicks and 40 dips

Next, mosey to the center circle for a round of bat wings.

MARY: none … ran out of time.

ANNOUNCEMENTS: none

COT: “pre-admiration”.

Tags: thepatriot, Booking, CableGuy, Bob the Builder, Rim Fire, Shake ‘n’ Bake, Sunshine, Wedding Singer, Fiddler, Prestige

Date: 2025-11-18
AO: atlantis
Q: Deflator
PAX: Moonshine, Palmetto, Teenager, Hammerhead, Katniss, Shredder_F3 Jeff City Mo, Gutterball, Hubble, Forceps, Hammer, Floodgates FNGs: None
COUNT: 11
WARMUP: A variety of warmups separated by a pyramid of burpees, 1 to 5 back to 1.
THE THANG: Part 1 was a mosey to two different locations where we did two partner sets (merkins-plank, squat-al gore, lunges-ss hops, mountain climbers – low plank). Then went to the dog park, and made four stops. Added an excercise to each stop ending up with 40 LBCs, 30 Triangle Squats, 20 Beast Merkins, 10 Basic Burpees.
MARY: Back to AO start where we did 5 minutes of Mary including rope climbers, dolphin hops, calvert county crab cakes, starfish side planks, and more LBCs. ANNOUNCEMENTS: Friday – Hammerhead going away part at Aqua 301 starting at 4 pm.
COT: Holiday season is upon us. We have alot on our plates. We can handle it together! F3 is made to make us strong for our families and to persevere when it gets stressful.

Tags: atlantis, Moonshine, Palmetto, Teenager, Hammerhead, Katniss, Shredder_F3 Jeff City Mo, Gutterball, Hubble, Forceps, Hammer, Floodgates

Date: 2025-11-17
AO: mondaynightruckers
Q: Rocketman
PAX: Tron, Stewie, Chasqui
FNGs: None
COUNT: 4
THE THANG: 4.7 miles in the gloom.
ANNOUNCEMENTS:
– 4 year Aerie anniversary beatdown on Friday
COT: Try uncomfortable, hard things. Be kind to those trying uncomfortable, hard things.

Tags: mondaynightruckers, Tron, Stewie, Chasqui

Date: 2025-11-18
AO: delphi
Q: Rocket
PAX: NOAA, Drano, Ashe, Peanuts, Pop Fly, Flea, Atlas, Flapjack, Crop Duster, Gadget, Nano, Doodles, Monte Karlo FNGs: None
COUNT: 14
WARMUP: SSH, Michael Phelps, Willie Mays Hayes, Cherry Pickers, World’s Greatest Stretch, Mosey with high knees, butt kickers and karaoke

THE THANG: Tabata sets: 20 seconds on, 10 seconds off, 8 rounds

Tabata Set 1
High Knees
Skaters

Mosey

Tabata Set 2
Merkins
Big Boys

Mosey

Tabata Set 3
Mountain Climbers
Bonnie Blairs (alternating lunge)

Mosey

Tabata Set 4
Star Jumps
Plank (lift one arm and opposite leg)

Mosey

MARY: stretching

ANNOUNCEMENTS:

Turkey trot
Dec 4th book club – rambler
Dec 6th – compound. Football east vs west
Arlington wreaths (think about helping with cleanup…everybody helps set up)

COT: Celebrate the small wins of others.

Tags: delphi, NOAA, Drano, Ashe, Peanuts, Pop Fly, Flea, Atlas, Flapjack, Crop Duster, Gadget, Nano, Doodles, Monte Karlo

Date: 2025-11-18
AO: freestate
Q: Dungeon Master
PAX: Andrew Churchill, Bluto, Cannoli, Deagle, Horshack, Mark Michael, Pigeon, Winston FNGs: None
COUNT: 8
WARMUP:
• SSH x20 IC
• Hillbillies x15 IC
• Hairy rockettes X15
• Inchworms x6 OYO
• Arm circles, forward and backward – 10 IC
• Michael Phelps x 10 IC
• Willie Maes x 10 IC
• Greatest stretch x 20 OYO
• Cherry Pickers x 10 IC
• Mosey warm-up

THE THANG:
Everyone Get coupons . . .

Set 1
• Curls (with coupon) x25, x20, x20
• Forward Lunge x16 OMC, 2nd rep: backward lunge X16 OMC; alternating lunch x10 OYO • Merkins x20, x15, x15
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure… • Mosey 2x court

Set 2
• Squat (with coupon) x20, x15, x15
• Core exercise (windshield wipers, leg lift rosalita, flutters, scissors) • Bend-over row (with coupon) x25, x20, x20
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure… • Mosey around court 2x, karaokes on long sides

Set 3
• Overhead press x25 OMC, x20 OMC, x20 OMC
• Tricep hammers (with coupon) x10 OMC, x10 OMC, x10 OMC
• Chest press x20 OMC, x20, x15
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure… • Mosey around court 2x

MARY:
• Hip raises with coupon, x10 OMC

COT: Be sensitive to others who may carry an invisible burden

ANNOUNCEMENTS:
• Thursday Drinks at Inn of Glen Echo, Nov 20, 6:30pm

Tags: freestate, Andrew Churchill, Bluto, Cannoli, Deagle, Horshack, Mark Michael, Pigeon, Winston