Backblasts

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terrapin-station Trick or Treat

Date: 2025-10-17
AO: terrapin-station
Q: Booking
PAX: 2 percent, Enron, Ripcord, Sloop, Breach, Flipper
FNGs: None
COUNT: 7
WARMUP: SSH, Imperial Walkers, Hill Billies, Michael Phelps, Windmills, Root Vegetable Extractors, WM Hayes, Down Dog, World’s Greatest Stretch
THE THANG: Mosey to the field with coupons. Each PAX selects a trick or treat out of the candy jar, leads the group in the selected exercise, and then we run to the hill, do a series of the exercises randomly selected by said PAX and mosey back. Tricks and Treats selected were: 20 Thrusters (twice)
20 Reverse Lunges
20 Imperial Squat Walkers
20 Shoulder Taps
20 Toe Taps
Run 100 yards/ 5 burpees/ run 100 yards back
20 Hand Release Merkins
20 Overhead Presses
20 Tempo Merkins

PAX selected exercises where:
Calf Raises
Squats
Copperhead Squats
Crusty Crabs
Nolan Ryans
Burpees
Flutter Kicks
Others….

MARY: 40 LBC
ANNOUNCEMENTS: Grunt in November
COT: You never know what is going on in a person’s life. As men we feel like we need to solve all the problems in our life ourselves without help at times. The beauty of F3 is that we can reach out to each other for support. If you need support reach out, if you haven’t heard from someone in a while, you be the one to reach out. Q had two individuals he knows recently pass from illness in their early 50’s so life is short.

Tags: terrapin-station, 2 percent, Enron, Ripcord, Sloop, Breach, Flipper

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thepatriot The Long Crawl Home

Date: 2025-10-17
AO: thepatriot
Q: Bob the Builder
PAX: Big Short, Ice Tea, The Tulip, Hops, Shake ‘n’ Bake, Smokey, CableGuy, Wedding Singer, Rim Fire, NASCAR, Anchorman, Gherkin FNGs: None
COUNT: 13
WARMUP: standard

THE THANG:

Round 1
• 5 Merkins / Murder Bunny to 10yl & perform 10 blockees / Bear Crawl back to start
• 5 Merkins / Mosey back to block / Murder Bunny to 20yl / 15 thrusters / Bear Crawl back to start
• 5 Merkins / Mosey back to block / Murder Bunny to 30yl / 20 overhead press / Bear Crawl back to start
• 5 Merkins / Mosey back to block / Reverse Murder Bunny to 20yl / 15 thrusters / Crawl Bear back to start
• 5 Merkins / Mosey back to block / Reverse Murder Bunny to 10yl / 10 blockees / Crawl Bear back to start • 5 Merkins / Mosey back to block / Reverse Murder Bunny to the starting line

Round 2
• 5 Big Boi Sit Ups / Coupon Lunge Walk 10 yl / 20 Coupon Flutter Kicks / Bear Crawl back to start
• 5 Big Boi Sit Ups / Mosey back to block / Coupon Lunge Walk 20yl / 40 coupon curls / Bear Crawl back to start
• 5 Big Boi Sit Ups / Mosey back to block / Coupon Lunge Walk to 30yl / 60 coupon calf raises / Bear Crawl back to start
• 5 Big Boi Sit Ups / Mosey back to block / Coupon Lunge Walk back to 20yl / 40 coupon curls/ Crawl Bear back to start
• 5 Big Boi Sit Ups / Mosey back to block / Coupon Lunge Walk back to 10 yl / 20 Coupon Flutter Kicks / Crawl Bear back to start
• 5 Big Boi Sit Ups / Mosey back to block / Coupon Lunge Walk back to starting line

Round 3 (no coupons)
• 5 Air Squats / Broad Jump to 10yl / 10 burpees / Bear Crawl back to start
• 5 Air Squats / Mosey back to 10yl / Broad Jump to 20yl / 20 Bonnie Blairs / Bear Crawl back to start
• 5 Air Squats / Mosey back to 20yl / Broad Jump to 30 yl / 30 LBC’s / Bear Crawl back to start
• 5 airs squats / Mosey back to 30 yl / Broad Jump back to 20 yl / 20 Bonnie Blairs / Crawl Bear back to start
• 5 Air Squats / Mosey back to the 20yl /Broad Jump back to 10yl / 10 burpees / Crawl Bear back to start • 5 Air Squats / Mosey back to 10yl / Broad Jump 10yds to the 0 (starting line)

MARY: no time

ANNOUNCEMENTS: Bros & Brews on 10/23 from 6-9pm @ Port City Brewing (Alexandria)

COT: Talked about a conversation where someone called IronPax “toxic masculinity.” After completing my first IronPax, I see it the opposite way. Pushing through those brutal workouts wasn’t about ego. it was about guys bringing out the best in each other. Brotherhood helps us break through limits. That’s not toxic. that’s men making each other better :muscle:

Tags: thepatriot, Big Short, Ice Tea, The Tulip, Hops, Shake ‘n’ Bake, Smokey, CableGuy, Wedding Singer, Rim Fire, NASCAR, Anchorman, Gherkin

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thefarm Perfect date for a Pyramid 10/15/2025

Date: 2025-10-15
AO: thefarm
Q: Trilogy
PAX: Lumbergh, Firehead
FNGs: None
COUNT: 3
WARMUP:
Arm Circles
Imperial Walkers
Willy Mays Hayes
Beet Pickers
Mosey around the fields
THE THANG:
Pyramid up the reps, 10x / 15x / 20x / 25x, then back down
– SSH IC
– Merkins on count
– Grady Corn IC
– Squats on count
– Mountain Climbers IC
– Michael Phelps IC
with 20yrd movement between levels
– Lunge Worm
– Bear Crawl
– Lunge Walk

skipped the 10x on the way down due to time
MARY:
Tempo LBC
Side Crunches
Flutter Kicks
Rosalitas
ANNOUNCEMENTS:
Moonshine Q on Friday
Road cleanup Oct 25
COT:
Another Airline safety briefing life lesson – Remember, the nearest exist might be behind you. Sometimes going forward isn’t best – in your career, or relationships – and you might need to turn around and find an exit.

Tags: thefarm, Lumbergh, Firehead

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thepatriot What happens at the Patriot stays at the Patriot

Date: 2025-10-15
AO: thepatriot
Q: Rim Fire
PAX: Anchorman, Jag, Trademark, CableGuy, Strange Brew, Hops, Piano Man, Shake ‘n’ Bake, Ice Tea, Wedding Singer, citrus, Lucius, Bob the Builder FNGs: None
COUNT: 14
WARMUP: SSH, IW, HB, LBAC,MP, CT, WMH, DD, WGS, CC
THE THANG: Are you feeling lucky?
Went around the horn playing blackjack.
Reps = face value of card.
Spades = body weight squat
Hearts = sprints
Clubs = big boys
Diamonds = diamond merkins
Finished with burpees (5 min if you got blackjack, 10 if you didn’t bust, 15 if you busted) MARY: LBCs, flutters, dirty dogs, donkeys
ANNOUNCEMENTS: Grunt, Accelerate, Old Rag – check the channel for details
COT: F3 is a great accountability tool. Find other accountability tools in your life that can keep you on the right path. And thanks for keeping YHC accountable for the last year.

Tags: thepatriot, Anchorman, Jag, Trademark, CableGuy, Strange Brew, Hops, Piano Man, Shake ‘n’ Bake, Ice Tea, Wedding Singer, citrus, Lucius, Bob the Builder