Backblasts

Date: 2025-01-22
AO: thefarm
Q: Firehead
PAX: Squatter, Matthew – Running Man, Sparky_The Farm
FNGs: None
COUNT: 4
WARMUP:
SSH, Arm Circles, Don Quixotes

THE THANG:
Hit the target count of first exercise, while your partner does the second. Switch when you are tired from the exercise.

Merkin x 100 & Monkey Humpers
Coupon Curls x 150 & SSHs
Overhead Press x 200 & Reverse Lunges
LBC x 250 & T-Claps
Goblet Squat x 300 & Rockettes
Coupon Press X 125 & Step Ups

MARY:
Flutter Kicks, Penguin crunches, Luge Pose, American Hammer

ANNOUNCEMENTS:
Squatter Q on Friday

COT:
My youngest sister had head on collision 10 years ago, and got burns on your arm and head. My daughters had serious collision a couple months ago. Be sure to take advantage of the time with those you love, but also consider the impact and change that outgrows the response to the difficulty such as my sister now is finishing masters degree to help rehabilitate those how have suffered serious burns.

Tags: thefarm, Squatter, Matthew – Running Man, Sparky_The Farm

Date: 2025-01-22
AO: potomac-rising
Q: RA
PAX: FIFA (F3 The Capital), Promoter, Tiger Lilly, Tom Pollak FNGs: None
COUNT: 5
WARMUP:
Side straddle hops (Jumping jacks) – 25 IC
Windmills – 10 IC
Imperial Walkers – 15 IC
Toy Soldiers – 10 IC
Merkins – 20 IC

Group DORA
1 Group does the exercise while the other moseys

Exercises:
– Burpee – 10
– Mt Climber – 20
– Windshield Wiper – 20
– Jumping Lunge – 20
– Jackknife Crunch – 20
– Back Bow Crossover – 20

MARY:
20 Flutter Kicks (4-count)
20 American Hammers (4-count)
20 LBCs (Little Baby Crunches)
Plank

ANNOUNCEMENTS:
See newsletter in #f3thecaptial-news

COT:
Building on my last COT, commented on the need for a man to recognize his own powerlessness, the need for help to change. Need some power from the outside.

Tags: potomac-rising, FIFA (F3 The Capital), Promoter, Tiger Lilly, Tom Pollak

Date: 2025-01-22
AO: horizon-ao
Q: Attache’
PAX: Kodiak, SPINAL TAP, 3 mile
FNGs: None
COUNT: 4
WARMUP: WMH, IW, CP, triangle run
THE THANG: 205 merkins of various forms in sets of 20 or 25 broken up by cardio and core exercises MARY: J-Lo
ANNOUNCEMENTS: Super Bowl squares, AMBAB, ARC
COT: it’s easier to be courteous

Tags: horizon-ao, Kodiak, SPINAL TAP, 3 mile

Date: 2025-01-22
AO: compound
Q: Rambler
PAX: Skidoos, SteakUms, Dial-up, Hightower, Popeye, Sunny, Yardbird, Doodles FNGs: None
COUNT: 9
WARMUP: light hop, Merkin, low lunge, crossover down dog, WMH, cherry twist
THE THANG: Ricky Bobby to pickup coupons between stations. 6 stops, 5 coupons. Each stop included 5 burpees…augmented with 3-4 other beatdown selections hand-harvested by the Q. Temperatures and wind speeds consistently miserable at each stop. MARY: lbcs, ww2/oh press, flutterz
ANNOUNCEMENTS: arc, burpee /5miler, Feb 1 hike, Apr 25 weekend at section hike in Roanoke
COT: positive disruption. Challenged pax to think of a positive disruption they could bring to their life to improve focus, engagement, etc. talked about impact 75hard is having on my life within just 3 weeks.

Tags: compound, Skidoos, SteakUms, Dial-up, Hightower, Popeye, Sunny, Yardbird, Doodles

Date: 2025-01-22
AO: thepatriot
Q: citrus
PAX: Lazlo, Maguire, Boardwalk, Hobbyhorse, Big Short, CableGuy, My Space, Rim Fire, Strange Brew, Mess(y) FNGs: None
COUNT: 11
WARM UP: 5 burpees, SSH, 5 burpees, WMH, 5 burpees, cherry pickers, 5 burpees, IW, 5 burpees, down dog.

THE THANG:
PAX split up into 4 groups, and then completed 3 rounds of rotating stations. 4 stations: The timer group did 50 ticktock burpees, and then 4 rounds of 10 reps at each of the non-timer stations. 3rd round dropped to 30 burpees.

Station 1:
Coupon rows
Coupon Lunges (IC)
OH claps (IC)
Toy soldiers (IC)

Station 2:
Coupon press (IC)
Coupon Squats
Calf raises (IC)
Flutter kicks (IC)

Station 3:
Coupon curls
Monkey humpers
Imperial Walkers (IC)
LBCs (IC)

MARY: 10 burpees

ANNOUNCEMENTS: AMBAB 1/25, Summit’s hike 2/1, Super Bowl squares 2/10, ARC 3/1. announcements

COT: Thank you – all of you.

Tags: thepatriot, Lazlo, Maguire, Boardwalk, Hobbyhorse, Big Short, CableGuy, My Space, Rim Fire, Strange Brew, Mess(y)