Backblasts

Date: 2024-12-31
AO: thegeneral
Q: Hobbyhorse
PAX: Maguire, Legacy, bogey, citrus, Flipper, Popeye, Ice Tea, Messy FNGs: None
COUNT: 9
WARMUP: ssh, iw, hb, wmh, rve, arms, dd, great stretch
THE THANG: JG jog the the neighborhood with some merkins and ww2. Back to general for dips, derkins, and a fast lap MARY: flutter, dog, donkey, lbc
ANNOUNCEMENTS: check times for Wednesday workouts
COT: Christmas :arrow_right: New Years isn’t important for being healthy. New Years :arrow_right: Christmas is.

Tags: thegeneral, Maguire, Legacy, bogey, citrus, Flipper, Popeye, Ice Tea, Messy

Date: 2024-12-30
AO: hamilton
Q: Legacy
PAX: Deflator, Hobbyhorse, Big Short, AI, Booking, citrus, Goldfish, bogey, Dial-up, Defiance FNGs: None
COUNT: 11
WARMUP: SSH, Imp Walkers, Hill Billy, Little Bitty Arm Circles and Reverse, Willy Mayes Hayes, Moroccan Night Club, Root Vegetable Extractor, Downward Dog
THE THANG: Fellowship Lap, then PAX lined up in a free-throw formation for PAX to come to the line for one-and-ones. Coming to the line, we owe 13 burpees, but: 1) hit the bucket in any way–minus three burpees, 2) make your first one-and one — minus 5 burpees, 3) make your second and minus out the other five burpees and we get a fellowship lap. For the first round through, our shooting percentage was pretty low, but we typically garnered the MINUS THREE for the bucket touch. For the first round through, I think we totaled 111 burpees. We took fellowship lap for a reset; we came back and changed the ball and bucket. Also, we were in the bonus, and extra bonus. Now PAX were guaranteed a second shot, and also there was the opportunity for individual PAX to re-buy a shot for OYO 5 burpee cost. We had a much better shooting percentage with the new format, garnering a number of fellowship laps, during one of which Deflator showed us how to sing the 5 F3 principles in cadence. In this sequence, I think we totaled about 40 burpees and three fellowship laps. MARY: Flutter Kicks (IC) 30, and LBCs, 40
ANNOUNCEMENTS: Coffeeteria at RAD. Check out the channels for lots of stuff going on.
COT: PART II of a two-parter. (PART I was WE ARE LUCKY TO HAVE YOU). PART II: I AM GRATEFUL TO BE HERE. There is a reason why gratitude is a frequent COT topic. Gratitude is key. Guys who are really motivated and objective-oriented have a tough time with gratitude, particularly if you feel you have underachieved. But without a doubt, I am so grateful for F3 and my F3 brothers. F3 has gotten me a long way from where I was — and F3 will help get me to the next level in 2025. Thanks for coming out! SYITG!

Tags: hamilton, Deflator, Hobbyhorse, Big Short, AI, Booking, citrus, Goldfish, bogey, Dial-up, Defiance

Date: 2024-12-30
AO: thepatriot
Q: Shake ‘n’ Bake
PAX: Overthrow, Bone, bogey, Goldfish, Legacy, 2 percent, Big Short, Wedding Singer, Smokey, Lucius, Robo, Groundhog, citrus, Dial-up, Flipper FNGs: None
COUNT: 16

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

Tags: thepatriot, Overthrow, Bone, bogey, Goldfish, Legacy, 2 percent, Big Short, Wedding Singer, Smokey, Lucius, Robo, Groundhog, citrus, Dial-up, Flipper

Date: 2024-12-30
AO: acropolis
Q: Hightower
PAX: Pop Fly, Peanuts, Doodles, Obadiah, Atlas, NOAA, DR PAX Munchie from San Diego FNGs: None
COUNT: 8
WARMUP:
High knee skips 100 yards
Butt kickers 100 yards
Karaoke 100 yards
High knee skips 100 yards
Followed by lots of stretching

THE THANG:
11’s
Merkins vs Burpees
Stage 1: across bleachers for 3 rounds
Stage 2: 50 yard bear crawl, 1 round
Stage 3: 40 yard run forward & reverse, then 30 yards Followed run forward & reverse

MARY:
Ring of Fire, each PAX lead own core.

ANNOUNCEMENTS:
Jan 11 National Cemetery cleanup wreaths

COT:
2025 goals, challenges or New Year Resolution. Whatever you need to do to set new challenge for next year. Do it with a partner, or group. Hold some accountability. Most new year resolutions are quit after the 3week in January. Don’t let that happen to you.

Tags: acropolis, Pop Fly, Peanuts, Doodles, Obadiah, Atlas, NOAA, DR PAX Munchie from San Diego

Date: 2024-12-30
AO: horizon-ao
Q: Magoo
PAX: Attache’, Old Bay, 3 mile
FNGs: None
COUNT: 4
WARMUP: Assorted stretches focusing on the lower back
THE THANG: 2.5 mile neighborhood mosey with merkins and squats MARY: 50 flutter kicks, superman, stretches, balance ABCs
ANNOUNCEMENTS: Wednesday TBD. Stay tuned.
COT: It was a dark morning. Thanks for being there.

Tags: horizon-ao, Attache’, Old Bay, 3 mile