Backblasts

Date: 2025-02-04
AO: delphi
Q: Ashe
PAX: Blue Steel, Peanuts, Atlas, Nano, K-Pop, NOAA, Rambler
FNGs: None
COUNT: 9
WARMUP: 2x around the field, WMH, wgs, dd
THE THANG: up and down the field for progressive exercises at determined intervals. Quick shuffles in between. Burpees, squat thrusts, KB swings, switch over merkins, v-ups etc MARY: burpees, squat thrusts, phelps
ANNOUNCEMENTS: arc, manly book club
COT: resume values v tombstone values

Tags: delphi, Blue Steel, Peanuts, Atlas, Nano, K-Pop, NOAA, Rambler

Date: 2025-02-03
AO: horizon-ao
Q: Poe
PAX: Disco, 3 mile, Kodiak, Kombucha
FNGs: None
COUNT: 5
WARMUP: SSH, LBAC, IW, Michael Phelps, cherry pickers, WMH, down dog, WGS, mosey 1 lap

THE THANG: mosey to side of school, 2 rounds of box jumps, slow deep squats, ski hops

Mosey to paved surface near b-ball court, merkins, big boy situps

Mosey to Disco Hill, 2 rounds of lunge walk up hill, merkins, big boys

Mosey to front of school, 2 rounds of step ups, squats, ski hops

Mosey to Disco Hill, lunge walk up hill, merkins big boys

Mosey to side of school, step ups, squats, ski hops

Mosey back to field

MARY: LBC, side plank dips, bird dogs

ANNOUNCEMENTS: Arc

COT: Theme of the day is preparedness. YHC skiing with his son next week and either skiing all day or every other run if not prepared.

Tags: horizon-ao, Disco, 3 mile, Kodiak, Kombucha

Date: 2025-02-04
AO: thegeneral
Q: Summit
PAX: Hobbyhorse, Apples, Robo, DoorDash, citrus, Obadiah, Gherkin, Lazlo, Booking, Tibs, Panhandle, Panhandle FNGs: 1 Panhandle
COUNT: 12
WARMUP: (All IC) SSH, Imperial Walkers, Hillbillies, Cherry Pickers, Michael Phelps, WMH, Downward Dog, WGS, Cobra Kai

THE THANG:
– Ricky Bobby (400M)
– Four Corners (10 merkins at center field/50 YL) and then sprint to each corner and perform following exercises (10 reps)…sprint back. – No Surrenders
– Plank March
– Jump Squats
– WWI
– Tabata Set 1 (20 secs work;10 secs rest).
– Alternate Mucho Lego & Burpees
– Four Corners (10 merkins at center field/50 YL) and then bear crawl to 30 YL and perform following exercises (10 reps)…sprint back. – No Surrenders
– Plank March
– Jump Squats
– WWI
– Tabata Set 2 (20 secs work;10 secs rest).
– Alternate mountain climbers & shoulder taps…hold plank during rest – Ricky Bobby (400M)

MARY: (IC) American Hammers, LBCs

ANNOUNCEMENTS:
ARC, Super Bowl Squares, Announcements channel on Slack

COT:
YHC asked to co-Q at former region in Jersey last week. Other Q was someone YHC had EH’d years earlier yet never posted. He posted after YHC moved away and shared how F3 has been beneficial to him.

Keep persevering….some will plant and others will water. There are many sad clowns amongst us who could benefit from F3. It can cure a lot that ails us.

YHC concluded with prayer of gratitude.

Lastly, Welcome Panhandle and Happy Birthday Tibs!

Tags: thegeneral, Hobbyhorse, Apples, Robo, DoorDash, citrus, Obadiah, Gherkin, Lazlo, Booking, Tibs, Panhandle, Panhandle

Date: 2025-02-04
AO: freestate
Q: Horshack
PAX: Mumford, Andrew Churchill, Pigeon, Mark Michael, Bachelor, Dungeon Master, F3 Scabby, Cannoli FNGs: None
COUNT: 9
Warm Up:
– SSH x 25 IC
– Swing Billies x 15 IC
– Monkey Humpers x 15 IC
– 2 laps mixing high knees and karaoke
– Low Jacks x 10 IC
– Mountain Climbers x 10 IC
– Shoulder Taps x 10
– Willie Mays Hayes x 5 IC
– Cherry Pickers x 15 IC
The Thang:
– Four Corners x 4 rounds (karaoke on the long sides, bear crawl on the short sides between exercises) – 7 burpees
– 14 merkin
– 21 flutter
– 28 squat
– 5 rounds of Jacobs Ladder after 2nd Round
– Burpees 1 – 3 – 5 – 7 – 5 – 3 – 1 at the top
– Pick up the 6 with plank at the bottom
Mary
– Leg Lift Rosalitas x 20 IC
– Scissors x 20 IC
– Box Cutters x 10 each way IC
– Dying Cockroach x 20 IC
– LBCs x 20 IC
– Plank-o-rama 10-10-10-10-10
– Flutters x 25 IC
Announcements:
– Super Bowl Squares – participation and donations are way down (only ~20% so far from last year’s totals). Please buy some squares if you haven’t already. $10 per square, deadline noon on Sunday. PayPal: mailto:f3fundraiser or Venmo: @chrismritter
– Thursday, February 13th 5:30a – relaunch of Hoya Paxa in Georgetown. They are partnering with Georgetown Univ Hospital’s Hope for Henry Foundation for a pre-Valentine’s Day “Share the Love” event soliciting games for kids. It’s not easy to start a new AO and I’d encourage you to donate – and join me if you can next week. https://www.surveymonkey.com/r/BY68KL7 COT:
– My sister Gretchen’s birthday is tomorrow and she is on my mind. She lost her house in the LA fires recently and going through a bitter divorce. In the last few years, she purchased this home she had been renting for a long time up in the Malibu hills She poured a lot of energy into improvements – and now she’s pouring that same energy into organizing her neighbors to rebuild as a model community for sustainability.
– Thankfully, she was one of the lucky victims who quickly found a rental and she moved in over the weekend. She also has a strong insurance policy, so there’s hope for new memories and family gatherings, for more brilliant Pacific sunsets and neighbors to enjoy them with.

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

Date: 2025-02-03
AO: mondaynightruckers
Q: Jetstream
PAX: Chasqui, Rocketman, Tron
FNGs: None
COUNT: 4
WARMUP: Introducing the sandbag to everyone
THE THANG: 4 miles getting to know the sandbag
MARY: Saying goodbye to the sandbag, until next time
ANNOUNCEMENTS:
– Abominable Ruck Challenge (See link below)
– Superbowl Squares (See link below)
– Possible group ruck challenges for this spring
COT: Ephesians 6:7 [Render] service with a good will as to the Lord and not to man

Tags: mondaynightruckers, Chasqui, Rocketman, Tron