Backblasts

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

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