Backblasts

Date: 2024-12-27
AO: thefarm
Q: Sparky_The Farm
PAX: Infinity, F-No, Matthew – Running Man
FNGs: None
COUNT: 4
WARMUP: SSH, Beet Pickers, WMH, Arm Circles
THE THANG: Regulation Tababat with Christmas toys:
1. Balance board
2. Kettle Bell
3. Coupon
4. Jump Rope
We rotatted every exercise to get burn from head to toe
MARY: LBC’s, Flutter Kicks, Rosalitas, Superman
ANNOUNCEMENTS:
Need people to sign up to Q
January 11, save the date, Wreaths Out of ANC, details to follow COT: Matthew 7:7
“Ask, and it will be given to you; seek, and you will find; knock, and it will be opened to you”.
You have to be a man of action to get things done. This is a theme of F3 about getting involved and being a leader at every level.

Tags: thefarm, Infinity, F-No, Matthew – Running Man

Date: 2024-12-27
AO: terrapin-station
Q: Summit
PAX: Defiance, 2 percent, Fish Fry, Robo, Play-Doh
FNGs: None
COUNT: 6
WARMUP: All IC…SSH, Imperial Walkers, Hillbillies, WMH, Michael Phelps, Mountain Climbers, Downward Dog, Cobra Kai

THE THANG:
– Benchwork: All 10 count tempo IC….on bench at baseball field – Copperhead Squats
– Durkins
– Bulgarian Split Squats (each leg)
– The Journey: Traverse through the fields to the hill on Sycamore
– Alternate murder bunnies, block n’ bears, lunge walks with coupons in increments of 15 stopping and performing exercises in cadence together including plank jacks, urkins on coupons, mountain climbers – The Hill: Jacob’s Ladder
– At bottom of hill 7 blockees…then climb hill rifle carrying coupon..at top 7 goblet squats and rifle carry coupon down the hill. – Then rinse and repeat with sets of 6-5-4-3-2-1.
– The Journey Back: Traverse back to parking lot through the fields.
– Alternate murder bunnies, block n’ bears, lunge walks with coupons in increments of 15 stopping and performing exercises in cadence together including American hammers with coupons, flutter kicks (while pressing coupons), and plank jacks.

MARY: All IC….flutter kicks, leg raises and LBCs

ANNOUNCEMENTS: Wreath removal, the ARC, AMBAB..check Slack.

COT: Tis the season to consider new goals for 2025. YHC shared 75 Hard story starting Jan 1, 2024…had gained weight, developed poor eating and drinking habits even while being a 3-4 time/week F3’r. After a couple of weeks of the program, it became tedious, but reframed and focused on enjoying the journey through varying exercises and including M, embracing the newfound clarity from breaking sugar addiction, etc. Also leaning into the accountability with other F3 brothers. Planning on a 30 Hard in January to reset after the holiday binge.

So we enjoyed the journey this morning making our way across the field listening to 70s rock n’ roll, supporting each other, changing up the exercises and reached the summit on the hill and enjoyed the journey back.

Tags: terrapin-station, Defiance, 2 percent, Fish Fry, Robo, Play-Doh

Date: 2024-12-27
AO: thepatriot
Q: bogey
PAX: Major Payne, Drano (F3 Crossroads- Statesville NC), Ice Tea, Strange Brew, Bone, citrus, Dial-up, Flipper, Legacy, Shake ‘n’ Bake, Wedding Singer, Smokey, Heiress FNGs: None
COUNT: 14
WARMUP: SSH, IWs, HBs, MPs, MNCs, CPs, WMH, DDog, Kobra Kai

THE THANG: 4 rounds of 3 exercises at 12-reps IC each, run and/or bearcrawl between each round. At various points during the beatdown, PAX took turns sharing something they learned in 2024…because sharing is caring, people!

Round 1
12 Merkins IC
12 Copperhead coupon squats IC
12 Blockees
Run a lap

Round 2
12 Merkin Jacks IC
12 Imperial Squat Walkers IC
12 Blockees
Mosey to 50yd line, hold
Bearcrawl 50yds to opposite endzone
Return mosey 100yds

Round 3
12 Knerkins/Chuck Norris IC
12 Forward alternating lunges IC
12 Blockees
Backpedal 100yds, hold
Bearcrawl to 50yd line, hold
Mosey return to start 50yds

Round 4
12 T-Merkins IC
12 Copperhead coupon squats IC
12 Blockees
Bear Crawl to 50yd line

MARY: BAT WINGS (keeping arms up until Recover)
20x IC LBACs forward, 1x 10-ct
20x IC LBACs reverse, 2x 10-ct
20x IC Seal claps, 3x 10-ct
20x IC Overhead claps, 4x 10-ct
Recover – Big R

ANNOUNCEMENTS: Open Q at thepatriot for Monday, 12/30. thesandlot JG tomorrow for Legacy birthday Q. On Monday, 12/30, hamilton special beatdown 0700 followed by coffeteria at RAD.

COT: Major Payne, a thepatriot OG, stepped in and delivered today’s COT.

Reflecting on the F3 mission, we are charged to invigorate male community leadership. To invigorate means to energize, which requires intentionality. Take time this holiday season to be intentional about the upcoming year. Sit down and set your goals and then follow through! (Including a simple F3 Nation tool that’ll help): https://coda.io/d/Stuff-Worth-Trying_dt9MwveNe4u/8-Block_suo4CPo6#_luOqe3rE

Re: the 8-block, MjP encourages us to be intentional by filling it out and sharing with a small group or a buddy.

Thank you for your leadership, MjP. Your thepatriot HIMs miss you!

Tags: thepatriot, Major Payne, Drano (F3 Crossroads- Statesville NC), Ice Tea, Strange Brew, Bone, citrus, Dial-up, Flipper, Legacy, Shake ‘n’ Bake, Wedding Singer, Smokey, Heiress

Date: 2024-12-26
AO: freestate
Q: Cannoli
PAX: Bluto, Mark Michael, Horshack
FNGs: None
COUNT: 4
WARMUP: SSHs, Imperial Walkers, Plank Jacks, Shoulder Taps, Mountain Climbers, Michael Phelps, Willie Mays Hays, Cherry Pickers, Mosey (to front of school)

THE THANG:
8 exercises x multiples of 12, plus 4 Pax choice of the 8

1) 12 Burpees (OYO)
2) 24 Merkins (OMD)
– 1 suicide
3) 36 Squats (with coupon), (OMD)
4) 48 Coupon press (OYO)
– Mosey
5) 60 Flutters (OMC)
6) 72 SSH (IC)
– 1 suicide
7) 84 seconds of Wall Sit
8) 96 seconds of Plank-o-Rama
– Mosey
Pax choice . . .
9) 12 Burpees (OYO)
10) 36 Squats (with coupon), (OMD)
– Mosey
11) 48 Coupon press (OYO)
12) 24 Merkins (OMD)
– 1 suicide

MARY: Reverse crunches, Freddie Mercuries, Plank-o-Rama, Supermans, Outlaws, Scissors, Flutters ANNOUNCEMENTS:
COT:
Twas the day after Christmas, when all through the land,
Pax were deep sleeping, not raising a hand;
But a few did dare venture, out into the cold,
Afraid perhaps, of bringing branded unbold;
And so they did toil, under the weight of their coupons;
Hoping they could rest later, on their very soft foutons;
The beatdown complete, it was time to unwind;
The Pax there united did solemnly find;
That despite all of life’s frustrations;
It helps if you join F3 Nation!

Tags: freestate, Bluto, Mark Michael, Horshack

Date: 2024-12-27
AO: horizon-ao
Q: 3 mile
PAX: 3 mile
FNGs: None
COUNT: 1
greatest stretch
THE THANG
– Lap to grab coupons
– Coupon work
– Round 1 // cycle through 2x
1. Timer: run across the field and back
2. Floor to ceilings
3. Merkins
4. Squats with coupons
– Round 2 /// cycle through 2x
1. Backwards run, fwd run back
2. OH press
3. KB swings *coupon
4. Pull throughs
– Lunge walk with coupons
– 6 / blockees
– 18 / bent over rows
– 50 / calf raises
– 18 / bent over rows
– 6 / blockees
MARY:
– LBCs, flutter kicks
COT:
– Misery loves company; beatdowns are better with friends; solo workouts make one appreciate the magic of F3

Tags: horizon-ao, 3 mile