Backblasts

Date: 2025-10-01
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Jeremy Hurlbutt, Low key, Robero Duran, Tiger Lilly
FNGs: None
COUNT: 5
WARMUP:
15 SSH IC
10 thruster plank jacks IC
10 imperial Walker squats IC
2 burpees on Q
10 high knees IC
2 burpees on Q
5 mountain climbers IC
3 merkins IC
5 mountain climbers IC
3 merkins IC
10 shoulder taps IC
10 windmills IC
10 Cherry pickers IC
6 Willie Mays Hays

THE THANG:

Session 1 blockie shuffle

Line up with coupon, 5 blockies, run with coupon to half, leave coupon, back to start, to far side grabbing coupon on the way, 5 blockies, run all the way back to start with coupon

Q wins Q picks the next exercise 20x
Q loses Q picks someone to choose next exercise 10x

Long mosey

Session 2
Squatty bear crawls
Line up, 10 squats, bear crawl ½ way, crawl bear back, run coupon all the way to end, 10 squats, bear crawl to half, crawl bear back, grab coupon, run back to start

Q wins Q picks the next exercise 20x
Q loses Q picks someone to choose exercise 10x

Long mosey

session 3
Walking curls
Walk while curling the while way, leave coupon, run back to start and back to coupon, curl walk back

Long mosey

Session 4
Coupon pull
In bear crawl pull coupon ¼ way way, leave coupon and run to start then back to coupon and crawl Bear while pulling coupon to half way then pick up coupon and run back

MARY:
25 LBC IC
15 side crunch plank IC
20 LBC IC
10 side crunch plank IC
15 LBC IC
5 side crunch plank IC

ANNOUNCEMENTS:
Accelerate is happening now

COT:

Tags: potomac-rising, Jeremy Hurlbutt, Low key, Robero Duran, Tiger Lilly

Date: 2025-10-08
AO: thedriveway
Q: SAAS
PAX: bogey, Flux, Prestige, Bone, Hops, 2 percent, Play-Doh
FNGs: None
COUNT: 8
WARMUP: I’s/Y’s/T’s and sun sals
THE THANG: 4 rounds:

20 ground to shoulder
20 second overhead hold
20 merkins
20 second overhead hold
20 coupon sit-ups
20 second overhead hold

(Ruck to Patriot between rounds 2 and 3)

MARY: not after 80 weighted sit-ups!
ANNOUNCEMENTS: grunt (Veterans Day), old rag, EC driveway starting next Friday
COT: the mind controls the body, but the breath controls the mind. No matter what’s going on around you, you always have control of your breath. A simple pattern is “box breathing”: 4 seconds inhale, 4 seconds hold, 4 seconds exhale, 4 seconds hold. Do that the next time you’re stressed.

Tags: thedriveway, bogey, Flux, Prestige, Bone, Hops, 2 percent, Play-Doh

Date: 2025-10-08
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Promoter, Baguette, John Kluge, Low key
FNGs: None
COUNT: 5
WARMUP:
Imperial Walker
5 burpees
Cherry pickers
Willie mays hays

THE THANG:
While group 1 mosies, group 2 does AMRAP of following until group 1 returns:

300 curls
250 overhead press
200 chest press
150 rows
100 skull crusher

MARY:
Round Robin

ANNOUNCEMENTS:

COT:

Tags: potomac-rising, Promoter, Baguette, John Kluge, Low key

Date: 2025-09-24
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Promoter, Jeremy Hurlbutt, Nico Thielmann, Low key, Robero Duran, Tiger Lilly FNGs: None
COUNT: 7
WARMUP:
15 SSH ICp
10 double mountain climber plank jacks IC
10 hill billy merkins right side IC
10 imperial Walker squats IC
10 back lunge skip ups IC
10 side to side merkins IC
10 cherry pickers IC

THE THANG:
280’s – cumulatively accrue 280 of each exercise (7 pax posted so 40 each)

Taint scrapers OMQ
Overhead press OMQ
Chest press OMQ
Curls OMQ
Bent over rows OMQ
Skull crushers OMQ
Squats OMQ

In between each exercise one pax chooses their bball shot (high risk, high reward):

3 point make: 1 burpee + 1 black top mosey
3 point miss: 6 burpees + 1 suicide hug

Free throw make: 2 burpees + 2 blacktop mosey
Free throw miss: 5 burpees + 1 suicide

Layup make: 3 burpees + 3 black top mosey
Layup miss: 4 burpees + 1 full court sprint and back

MARY:
20 Single leg v ups OMQ
20 Pickle pointer to big boy sit up OMQ
20 side crunch planks OMQ

ANNOUNCEMENTS:

COT: take time to be proud of yourself

Tags: potomac-rising, Promoter, Jeremy Hurlbutt, Nico Thielmann, Low key, Robero Duran, Tiger Lilly

Date: 2025-10-08
AO: potomac-rising
Q: Tiger Lilly
PAX: FIFA (F3 The Capital), Low key, 120
FNGs: None
COUNT: 4
With several new folks up here in the great north, it was decided to do a Q school to try to get more Qs. WARMUP:
SSH – 60 total, we were gonna do a 100 or until another PAX joined the group. 120 joined around 55 so we stopped at 60.
Discussed Q School highlighting some history, mission statement and core principles of F3.

Discussed leading with the following key points:

Command Voice: Comes from the gut, not the throat. Signals to the PAX that you are in control, have a plan, ready to roll and take leading them seriously.
Weak voice signals weakness. LEAD the PAX. Slow, soft, tired voice hurts morale and makes PAX think you’d rather not be there leading them. Attention to Detail: Lets the PAX know what’s happening. One movement per count. Voice inflection signals the end

The Commands
“THE NEXT EXERCISE IS THE ________!” (PAX repeat exercise to signal understanding) STARTING POSITION! (PAUSE)…MOVE!
Starting Position is the information (or preparatory) command. MOVE is the execution command. Pause between is critical to allow PAX to understand where to go next. IN CADENCE! (PAUSE)
Only if doing the exercise in cadence, which is generally a four count. If not then “This will be done on my count” or “We will do this for 30 seconds” or “This will be done OYO (On Your Own).” EXCERCISE! 1, 2, 3, ONE. 1, 2, 3, TWO.
VOICE INFLECTION at last 1, 2, 3 to signal end, or add “AND, Down” for last rep of an “on my count” type exercise. THE THANG:
Pearls on the String:
Mosey around the school with 8 stations adding the movements to the previous as we went. Station 1 lead by YHC – 10 Carolina Dry Docks
Station 2 lead by FIFA – 10 Bonnie Blair
Station 3 lead by 120 – 10 Squats
Station 4 lead by Lowkey – 10 Mericans
Station 5 lead by YHC – 5 8-count body builder
Station 6 lead by FIFA – 20 Air Press
Station 7 lead by 120 – 15 LBC
Station 8 lead by Lowkey – 10 Flutter Kicks

COT: take time for yourself to recharge

Tags: potomac-rising, FIFA (F3 The Capital), Low key, 120