Backblasts

Date: 2025-01-02
AO: thehighlands
Q: LTD
PAX: LTD
FNGs: None
COUNT: 1
WARMUP: side straddle hop, imperial hillbilly (new for 2025), vegetable root extractor, burpees, slow lap feeling sorry for myself
THE THANG: 30 merkins, lap, 40 squats, lunges to the goal line, 30 dips, lap, decline merkins, bear crawl to the goal line, diamond merkins, lap, several rounds of dips and pull ups on the playground, lap MARY: WWIIs, 50 flutter kicks, crunches
ANNOUNCEMENTS: Get well soon!
COT: N/A

Tags: thehighlands, LTD

Date: 2025-01-03
AO: terrapin-station
Q: CableGuy
PAX: Ice Tea, Mulligan, Fitz-Hume, meister, 2 percent, Flipper, Play-Doh, Legacy, Siren FNGs: None
COUNT: 10
WARMUP: SSH, IW, HB, AC, WMH, DD, WGS
THE THANG: Escalator punctuated by laps around the field, slightly intensified to 10 Burpees per round. We did bonus burpees after to get to 100: 10 x Burpee, then a lap
10 x Burpee, 10 x Merkin, then a lap.
10 x Burpee, 10 x Merkin, 15 x Coupon Curl, then a lap
10 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, then a lap
10 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, then a lap
10 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, then a lap
10 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, 35 x BWS, then a lap
10 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, 35 x BWS, 40 x SSH IC. MARY: No time
ANNOUNCEMENTS: Burpee month, AMBAB, ARC on March 1
COT: Here’s to starting 2025 strong – all of you have benefitted from routine – use it to continue strengthening your foundation so you can branch out to building up others … your families, friends, colleagues.

Tags: terrapin-station, Ice Tea, Mulligan, Fitz-Hume, meister, 2 percent, Flipper, Play-Doh, Legacy, Siren

Date: 2025-01-03
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Sherpa, Promoter, Bachelor
FNGs: None
COUNT: 4
WARMUP:
15 SSH IC
6 burpees SC
10 windmills IC
10 high knees IC
10 IW IC
Greatest stretch
Stretch what you need

THE THANG:
20 merkins, 1 thruster
19, 2
18, 3
17, 4
16, 5
15, 6
14, 7
13, 8
12, 9
11, 10
10, 11
9, 12
8, 13
7, 14
6, 15
5, 16
4, 17
3, 18
2, 19
1, 20

Short easy 100 ft mosey between each set as rest

MARY:
No time

ANNOUNCEMENTS:
Friday is official
Thirsty third thursdays are on my reminder cal
Fourth Friday runs are on my reminder cal

COT: new year new goals. I have some personal goals I’m really going to be working towards. More sleep, way less drinking. As a group I have goals for us as well and I think you’ll know what I’m gonna say next. I want to grow the MoCo F3 region. RA mentioned Julius West middle and I love that option. We want to offer the benefit of F3, the camaraderie, the fellowship to more men in our area but we need to bring it to them in the form of convenient locations. So I’ll once again ask you to keep it in mind. I’ll keep bringing this up as a topic and also offer my services in any way needed.

Tags: potomac-rising, Sherpa, Promoter, Bachelor

Date: 2025-01-01
AO: thefarm
Q: Pad Thai
PAX: F-No, Matthew – Running Man
FNGs: None
COUNT: 3
WARMUP:
Michael Phelps, Willy Mays Hayes, Beet Pickers, LBACs, and mosey one lap around the field

THE THANG: Introduction to basic exercises (x 10 single count): Merkins
Wide-Arm Merkins
Diamond Merkins
Erkins (inclined Merkins)

Mosey one lap around the field

Introduction to basic exercises (x 10 IC):
Knee Raises + Hello Dollys (On your 6, knees to chest, then forward hovering off the ground 10-15degrees and fan out, back in—repeat) Flutter Kicks
The Little Baby Crunches

Mosey across field and back.
Repeat

Introduction to basic exercises (x 10 IC)
Side-Straddle Hop
Squat Thrust
Mountain Climber

Jacob’s Ladder: 1-6 burpees at one line on field, 6-1 squats Mosey to other line
Repeat with Merkins instead of burpees.

MARY: Swimmers, Sweat Angels, Nolan Ryans, Big Boi Sit-ups, and American Hammers

ANNOUNCEMENTS:

COT:
Shared the following from OBT reflecting upon that first workout:
One of F3’s greatest successes is that there is no such thing as ‘The F3 Man’ — in the sense of there is no template or singular mold that a man must think or behave according to.
F3 is men, in all their variety (from the guys who run five-minute miles to the ones who spend more time chit-chatting than doing exercises). The only requirement for citizenship is the willingness to post, and we will always make room in the tent for you; we know that if you are in proximity, you will be changed.

“Happy anniversary to all of the pax and thanks to every single one of you for making this thing what it is. May we all be changed a little bit more into High Impact Men in the new year.

—OBT, co-founder of F3, slightly modified by infinity & Pad Thai.

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

Date: 2025-01-03
AO: thepatriot
Q: Big Short
PAX: Anchorman, Boardwalk, bogey, citrus, Lucius, Old Bay, Shake ‘n’ Bake, Smokey, Trademark, Upstate FNGs: 1 Upstate
COUNT: 11
WARMUP: somewhat dynamic

THE THANG: PAX divided into two groups for eight rounds of a modified version of the JG. Each round consisted of one loop around the field and: – at the halfway way point: 5 burpees and 5 Big Boy sit-ups
– at the end of the lap: 5 burpees, 20 body weight squats and 20 reps of an upper body exercise

The upper body exercises;
– loop 1: mercans
– loop 2: shoulder presses
– loop 3: hand release mercans
– loop 4: atlas shrugs
– loop 5: dercans
– loop 6: thrusters
– loop 7: traveling mercans
– loop 8: blockees

MARY: N/A, as we ran out of time

ANNOUNCEMENTS: Summit is organizing a hike in the mountains, see backpacking channel. Other upcoming events: – AMBAB (“as many burpees as burpable”) will be at the end of January (?)
– ARC (“abominable ruck challenge”) in March (?). Opinions were divided on whether one should train in advance for this event or just show up and do it. – for extra burpees, see the monthlychallenge channel.

COT: fellowship is my favorite part of F3

Tags: thepatriot, Anchorman, Boardwalk, bogey, citrus, Lucius, Old Bay, Shake ‘n’ Bake, Smokey, Trademark, Upstate