Backblasts

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)

Date: 2025-01-22
AO: hoya-paxa
Q: Infinity
PAX: Daaa Auditor
FNGs: None
COUNT: 2
Warm-Up: SSHs, IWs, Rockettes, WMHs, LBACs with leg raised, and Mosey

The Thang: Exercises for cold weather—keep warm with these exercises that maximize body movement, heat generation, and burn. These exercises also minimize the amount of contact with the cold ground or cold coupons. – 20 Bonnie Blairs
Mosey
– 10-1 Motivators
Mosey
– 10 Burpees
Mosey
– 20 Jump Squats
Mosey
– 20 Clapping Merkins
Lunge Walk 60m
– 20 Reverse Lunges, IC
Sprint 60m
– 20 T-Claps, IC
– 20 Bulgarian Split Squats, each leg
– 15 Flapjacks, IC
– 10 Speed Skaters, IC

Marvel Avengers exercises:
– 10 Hulk Smashers (Rev. Lunges with same fist to ground as leg extended back)
– 15 Infinity Squats (Squat Jacks with palms extended out front at bottom of squat) – 12 Iron Blast (Fwd Lunges with upright row (arms back in the bottom position))
– 12 War Machines (Fwd lunges to each side with opposite fist to ground as leg extended fwd) – 20 Pepper Pulse (Squat Jacks with arms in T position at the top)

Mary: Reverse Merkins, Australian Snow Angels, Sweat Angels, American Hammers, Flutter Kicks, and Rope Climbers.

Announcements: Hoya-Paxa will switch to Thursday on Feb 13th.

CoT:
Often, we try to escape our emotions instead of feeling them. However, escape leads to self-medication, usually in unhealthy forms and deprives us of growth. We were meant to feel various forms of being sad, lonely, bored, and stressed as part of our human experience. Allowing these emotions to dwell in us may be uncomfortable, but it is key to learning to cope with them in healthy ways and improving ourselves. We need to learn to embrace our emotions, not escape them. Emotions are part of the human experience.
“Dr. Banner,” Captain America said, “Now might be a really good time for you to get angry.” “That’s my secret, Captain,” Dr. Banner replied, “I’m always angry.”

Bruce Banner had learned to embrace anger and control it, rather than trying to escape it and let it rule him.

“When you feel so mad that you could roar, take a deep breath and count to four.” – Daniel Tiger

Tags: hoya-paxa, Daaa Auditor