Backblasts

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tg10 Firemen are even bigger studs than I thought

Date: 2025-09-06
AO: tg10
Q: Gherkin
PAX: Lazlo, Daaa Auditor, Malware
FNGs: None
COUNT: 4
WARMUP: a bit of stretching
THE THANG:
While wearing 40# vest or ruck…
2 minutes of lunges holding a 35# coupon
2 minutes of coupon swings
2 minutes of farmer carry
2 minutes of rifle carry
Without the 40# vest …
2 minutes of bear crawls

Results are Lazlo take the :first_place_medal:again,
YHC
Daa Auditor
Malware

MARY: you’ve got to be kidding, but Daa Auditor completes week 0 of IPC after the TG10. ANNOUNCEMENTS: 9/11 stairclimb on Thursday
COT:
YHC has always had a ton of respect for fireman and first responders in general and this only reinforced and amplified that. We wore 40# rucks to simulate the gear they wear which made even doing the basics very difficult. YHC found himself tipping over while trying to do a lunge with the ruck and the coupon. Climbing 110+ floors of steps with that weight, while the building is on fire, is unimaginable. Mad respect and tons of appreciation for them.

Tags: tg10, Lazlo, Daaa Auditor, Malware

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thesandlot Won’t You Be My Neighbor

Date: 2025-09-06
AO: thesandlot
Q: Maguire
PAX: Booking, Klinger, Hobbyhorse, Pepco, Hammer, Popeye, Summit, Tariff, Colossus Of Clout FNGs: None
COUNT: 10
WARMUP: SSH. IW. HB. WMH. Moroccans. DD. CK. Jog to different corner of the field to do each.

THE THANG:
Walked the neighborhood w coupon. Anytime someone said Hobbyhorse we stopped and that person led a coupon exercise and reps of 30-40. Stopped 12x. Coupon Press. Blockies. Rows. Squats. Flutters. Overheads. Around the worlds. Step ups. and more.

MARY:
Toy soldiers. Moving on Ups. LBCs.

ANNOUNCEMENTS:
Welcome Colossus Of Clout DR. 9/11 climb. Ironpax. Book club. Check channels.

COT:
Switched jobs after 25 years. Recognizing bringing the team together is critical. Let others lead. Empower them. A soft way to bring together.

Part of my learning also comes from my new boss. Here is a HBR story from last week where the writer talks about Chris’ super power.

https://hbr.org/2025/09/every-team-needs-a-super-facilitator

Tags: thesandlot, Booking, Klinger, Hobbyhorse, Pepco, Hammer, Popeye, Summit, Tariff, Colossus Of Clout

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thepatriot Challenge accepted

Date: 2025-09-05
AO: thepatriot
Q: Lazlo
PAX: Overthrow, Rim Fire, Jones, Jag, Booking, Disco, CableGuy, Big Short, Bob the Builder, Smokey, citrus, Boardwalk, Traveler, Maguire, Flipper, Daaa Auditor, My Space, Hops, sticks, 3 mile, Anchorman, Gerber FNGs: None
COUNT: 23
Week 0 is in the books. Just a warm up. Wait no, tg10 was just a warmup. But only Daaa Auditor was crazy enough to do that too. And welcome Gerber , a new local who moved from Seattle, where apparently you get to take your age, divide by the number of lunges when your knee actually touches, multiply by pi, and subtract that from your score.

Don’t forget to submit your scores here.

https://f3greenwood.org/ipc-submit-score

WARMUP: ssh, cherry pickers, willie mays Hayes, Michael Phelps, down dog

THE THANG: IPC week 0

MARY: Ha. No.

ANNOUNCEMENTS: watch slack for details, but we’re currently planning to knock out IPC week 1 on Monday.

COT: My father in law, Pete, isn’t doing great. Please keep him in your prayers.

Tags: thepatriot, Overthrow, Rim Fire, Jones, Jag, Booking, Disco, CableGuy, Big Short, Bob the Builder, Smokey, citrus, Boardwalk, Traveler, Maguire, Flipper, Daaa Auditor, My Space, Hops, sticks, 3 mile, Anchorman, Gerber

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atlantis Friday morning fun

Date: 2025-09-05
AO: atlantis
Q: Forceps
PAX: Hubble, Forceps, Furlough, Hammer, Hammerhead, Ricky Bobby (F3 Phoenix), Bratwurst FNGs: None
COUNT: 7
WARMUP:
10 X in cadence
Good Mornings, Vege Root Extractor, Willy Mays Hayes, Hill Billies, Imperial Walkers, Michael Phelps, Shoulder Stretches

THE THANG: mosey to the bridge
2x 20 in cadence Single Leg Step ups
2x 10 Erkins
2X 10 Dips
Mosey to Rock pile to grab 2 small and 1 large rock rotating left after each exercise 10 x 2 in cadence rock arm circles forward and backward
10 in cadence Nipplers
10 in cadence Downhill Skiers
10 in cadence Raise the Roof
Large Rock
2 sets of 10 in cadence: Curls for the Girls, Overhead Tricep press, Bus Drivers, Wonder Bras, Ground Pounders, Prisoner Squats

On your 6 for 2 sets of 20 Rock Press and 10 Skull Crushers in cadence 1 set of 10 Rockies
10 Single arm merkins x2

2 sets of 10 Step Ups in cadence
1 set of 10 on my down Erkins and Dips

10 x in cadence: Mountain Climbers, Heal Taps, Low Slow Flutter, LBCs, Chill Cut Plank Hold 30 count, Freddie Mercuries

Mosey to COT- lunge walk the length of the bridge

MARY: 5 min of Dealers Choice – each PAX in turn calls out and leads an exercise. Crunchy Frogs, American Hammers, Planks, Hallow Body, Peter Parker Merkins and some insane exercise that Ricky Bobbie led

ANNOUNCEMENTS: 911 stair climb Lincoln Memorial 4:15AM

COT: YHC shared story about how I got involved in F3 and what F3 has meant to me through the storms I’ve been through

Tags: atlantis, Hubble, Forceps, Furlough, Hammer, Hammerhead, Ricky Bobby (F3 Phoenix), Bratwurst