Backblasts

Date: 2024-12-30
AO: thefarm
Q: Infinity
PAX: Pad Thai, Matthew – Running Man
FNGs: None
COUNT: 3
Warm up: SSHs, Don Quixotes, Beet Pickers, WMHs, Michael Phelps, LBACs, and Mosey around triangle.

The Thang:
11’s: Complete 1 and 10, then 2 and 9, etc reps of the following, short mosey in between: – Derkins IC and Jump Ups
– Bonnie Blairs (1-2 count) and Jump Squats (single count
– Jack Webb’s: 5 to 10 to 5 reps of Merkins (single count) and Raise the Roof (IC), increasing (or decreasing) by one rep each round)

Mary: ”Bring Sally Up” with V-ups

Announcements:
– Workout Wednesday at 0700, 14th anniversary of F3
– F-No Q Friday at 0530

CoT: Develop and cultivate an athlete’s mindset. Athlete’s eat and train, they don’t diet and exercise. Athletes focus on improving their performance, not just burning calories or losing weight. If you show up to F3 regularly, you should consider yourself an athlete. No go out an do it.

Tags: thefarm, Pad Thai, Matthew – Running Man

Date: 2024-12-29
AO: mother-ruck-ing
Q: SAAS
PAX: Hightower, Shake ‘n’ Bake, Jag, Ice Tea, Sunny
FNGs: None
COUNT: 6
WARMUP: yep, 60 degrees
THE THANG:

Something new: cloverleaf style. We did a ~1/2 mile loop with rucks, then the same loop with rucks and sandbags. Repeato on another loop, with a little EC cloverleaf at the end to fill up the hour.

MARY: 24 merkins in honor of the last ruck of 2024
ANNOUNCEMENTS: want more of that? Sign up for the abominable ruck challenge, March 1st COT: send in the clowns

Tags: mother-ruck-ing, Hightower, Shake ‘n’ Bake, Jag, Ice Tea, Sunny

Date: 2024-12-29
AO: social-distance
Q: Wedding Singer
PAX: Ashe, Big Short, Bone, Booking, Popeyes
FNGs: None
COUNT: 6
THE THANG: 6 miles and change. 40 merkins + 1 shoulder tap for CG.

Tags: social-distance, Ashe, Big Short, Bone, Booking, Popeyes

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