Backblasts

Date: 2025-01-08
AO: horizon-ao
Q: Magoo
PAX: 3 mile, Disco, Classified, Kodiak
FNGs: None
COUNT: 5
WARMUP: WMH, Cherry Picker, Roll-over Burpees.
THE THANG: Sledding and Sled-dog pulls
MARY: Imperial Walkers, Walk-outs, Dancing Snow Angels
ANNOUNCEMENTS: Abdominal Ruck approaches.
COT: Play like a kid. I hope you had fun.

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

Date: 2025-01-08
AO: ignite
Q: bogey
PAX: Atlas, Goldfish, Popeye, Kodak, meister
FNGs: None
COUNT: 6
WARMUP: SSH, IWs, HBs, MNCs, MPs, CPs, DQs, DownDog, Kobra Kai, +5 burpees to welcome Atlas

THE THANG: Coupon station work.

PAX rotated through 6 Coupon Stations, rotate stations upon timer return, stop every 5 minutes to perform group exercises led by Q

Stations:
1 – 40# med ball throws
2 – 80# sandbag deadlifts (mod: coupon swings)
3 – 60# sandbag low rows (mod: use coupon)
4 – 80# or 60# med ball over shoulders (mod: coupon grave diggers) 5 – 30# dumbbell shoulder shrugs or 30# ruck hi-pulls
6 – Timer: Loaded Carries around the island – using the following coupons in a carry combination of PAX choice: 2x-53# and 2x-44# sand kettlebells, 20# and 10# ruck plates, blocks

Every 5 mins PAX stopped what they were doing, grabbed a coupon, and performed rounds of: 25 OHPs, 25 coupon curls, 25 coupon swings
+ 15x shoulder taps IC and + 15x mountain climbers IC each round

Bat Wings (keep arms up until recover) 20 LBACs IC forward, 1x 10-ct, 20 LBACs IC reverse, 2x 10-ct, 20 seal claps IC, 3x 10-ct, 20 overhead claps IC, 4x 10-ct, Recover

MARY: 50 flutter kicks

ANNOUNCEMENTS: AMBAB – starts and ends at ignite

COT: YHC shared some takeaways from his exlporation of GORUCK, Michael Easter’s The Comfort Crisis, and Peter Attia’s views on “healthspan.” Prominent in this is moving beyond a usual routine by trying new things, pushing into discomfort, and getting harder to kill.

YHC is not running from death. Rather, his views are captured in an Attia comment about healthspan over lifespan. Its meaning is that healthspan is about the years you live fully – physically, mentally, and emotionally healthy, rather than simply trying to live forever.

As part of this effort, YHC encourages the PAX to adopt a get harder to kill mindset – harder to kill is about tempering our genetic tendencies to seek comfort…modern comfort that is available in such excess that it’s destroying creativity, mental health, and even our longevity. Instead, pushing and expanding the boundaries of our comfort zones is also inherently human and incredibly rewarding.

YHC recognized that the F3 PAX show up at 0530 in the gloom and cold. They are already taking it upon themselves to be personally responsible for their fitness…YHC encourages the PAX, in seeking their own fitness goals for 2025, to be sure to change up their workout routines, to push into discomfort.

We are blessed with an F3 community that provides endless opportunities for HIIT, running, rucking, loaded carries, and mobility (shoutout to Popeye!), all ways to build functional strength…which is all part of creating a body type that is harder to kill.

YHC challenges the HIMs of ignite to read The Comfort Crisis by Michael Easter this year and has offered his copy to circulate among PAX.

Atlas was the first to step up, and I will get the book to you, brother!

In the meantime, SYITG!

Tags: ignite, Atlas, Goldfish, Popeye, Kodak, meister

Date: 2025-01-07
AO: delphi
Q: Rambler
PAX: Nano, Atlas
FNGs: None
COUNT: 3
WARMUP: ssh, cp, squat, series of shoulder/arm warmups
THE THANG: Dora. 1 rotating timer down back parking lot. 50 ww3, 75 chest press 100 plank jack, 125 derkins, 150 kbswing, 175 curls MARY: LBC, butterfly, ww2
ANNOUNCEMENTS: arc, wreaths
COT: goals. Use them to drive better outcomes. Just pick one goal a qtr. What do you want to say you accomplished at the end of the year. Teach your kids now on goal setting. It has so many positives for them…so much research and so many successful people point to the importance and positive outcome from the discipline of goal setting.

Tags: delphi, Nano, Atlas

Date: 2025-01-08
AO: thepatriot
Q: Strange Brew
PAX: Boardwalk, 2 percent, Big Short, CableGuy, Lazlo, Wedding Singer, Rim Fire FNGs: None
COUNT: 8
WARMUP: The usual + lap
THE THANG: 1. 11s – Burpees/WWII (slow going in the snow); 2. Divide PAX into 2 – 1/2 sled/body weight exercises; 3. Yell out “burpees” at any time during the workout and the PAX does 5 burpees. 100 burpees total (unofficial) MARY: flutter kicks 30; toy soldiers 30; d-dog/d-kick 20; burpees
ANNOUNCEMENTS: check 3rdf channel for information regarding Arlington Cemetery wreath removal on the 11th; see Summit or backpacking channel for information regarding a n upcoming hike
COT: YHC makes yearly goals that are: 1. Clearly defined and written down; 2. Measurable and 3. Incremental.

Tags: thepatriot, Boardwalk, 2 percent, Big Short, CableGuy, Lazlo, Wedding Singer, Rim Fire

Date: 2025-01-08
AO: ao-the-bullpen
Q: Infinity
PAX: Peloton
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 OH 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, and American Hammers.

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: ao-the-bullpen, Peloton