Backblasts

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

Date: 2024-12-27
AO: ao-the-bullpen
Q: Peloton
PAX: Peloton, Pullout (from Richmond)
FNGs: None
COUNT: 2
WARMUP:
– SSH Hops
– Willie Mays Hayes
– Imperial Walkers
THE THANG:
Mosey to Field #4
– Lunge walk to foul pole – 5 burpees
– Mosey to other foul pole – 5 Burpees
– Lunge walk to home plate

Mosey to Field #6
– Bear crawl to first base
– Crab walk to second base – 5 burpees
– Crawl bear to third base
– Backward crab to home – 5 burpees

Mosey to Field #3
– Karaoke to foul pole – 5 burpees
– Mosey to other foul pole – 5 burpees
– Karaoke to home plate

Mosey to Field #5
– Bunny hop to first base
– Duck walk to second – 5 burpees
– Bunny hop to third base
– Duck walk to home plate – 5 burpees

Mosey to Field #2
– Penetration step to first base
– Reverse lunge to second base – 5 burpees
– Penetration step to third base
– Reverse lunge – 5 burpees

MARY:
Captain Thors – 5 count

COT:
Man in the Glass

When you get what you want in your struggle for self
and the world makes you king for a day
Just go to the mirror and look at yourself
and see what that man has to say

For it isn’t your father or mother or wife
whose judgment upon you must pass
The one whose verdict counts most in your life
is staring back from the glass

You may be like Jack Horner and chisel a plum
and think your a wonderful guy
But the man in the glass says you’re only a bum
if you can’t look him straight in the eye

He’s the fellow to please never mind all the rest
for he’s with you clear to the end
And you’ve passed your most dangerous difficult test
if the man in the glass is your friend

You may fool the whole world down the pathway years
and get pats on the back as you pass
But your final reward will be heartaches and tears
if you’ve cheated the man in the glass.

Tags: ao-the-bullpen, Peloton, Pullout (from Richmond)