Backblasts

Date: 2025-07-30
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Baguette, Promoter, Tiger Lilly
FNGs: None
COUNT: 4
WARMUP:
25 SSH IC
15 IW IC
10 merkin IC
Down dog stretch
Cobra Kai
Greatest stretch ever
WMH

THE THANG:
Bottom of the hill. Pax 1 does 3 blockies then farmer carriers two coupons other hill. All other pax run up the hill then attempt to complete (together in SC) the following exercises before pax 1 arrives. If successful, begin mosey (pax 1 leaves blocks behind). If unsuccessful, 3 burpees then mosey. Mosey ends back at start point. Pax 1 takes blocks back down the hill. Next pax assumes blockie/FC.

25 SC merkins
20 SC squats
30 SC shoulder taps
20 SC IW squats

MARY:
20 LBC IC
20 Peter Parker’s SC
15 LBC IC
15 Peter Parker’s SC
10 LBC IC
10 Peter Parker’s SC

ANNOUNCEMENTS:
None

COT:
If your M is pissed off and/or generally annoyed but you (as far as you know) didn’t have anything to do with it, just shut your mouth and roll with the tide.

Tags: potomac-rising, Baguette, Promoter, Tiger Lilly

Date: 2025-07-30
AO: thepatriot
Q: Shake ‘n’ Bake
PAX: Flipper, Wedding Singer, Deliverance, Fiddler, Lazlo, Rim Fire, Ice Tea, Short Rib, Atlas, Piano Man FNGs: None
COUNT: 11
WARMUP: SSH, LBAC,IMP Walk,HB, Don Quixote, Cherry Picker, WMH, DD, WGS, CK THE THANG:
– Mosey to Rock
– Bear Crawl, Lunge Walk
– Mosey to Amphitheater – Two Rounds
– 20 Dips
– 20 Derkins
– 20 Step-up
– Mosey to circle at the bottom of the hill for Dora – 1 Partner runs Fiddler Hill, the other does the exercise, rotate until done. – 100 Merkins
– 200 LBC
– 300 Squats
– Mosey to Top of Hill (backwards)
– 50 Calf Raises
– Mosey to Trash Bins
– 50 Calf Raises
– Mosey to Basketball Court
– Ring of Fire w/Bear Crawls
– Shoulder Taps
– Mountain Climbers
– Mosey back to field

MARY: Some flutter kicks
ANNOUNCEMENTS: Check the posts on the channels for details on the Cameroon trip organized by Atlas. Consider donating if you are able. Keep those on the West coast in you thoughts today – they may be impacted by a Tsunami this morning. Check the Announcement channel for more.
COT: Trying to get back in the Q routine and back to doing hard stuff. As many know, I hate running and bear crawls. We did both today. Challenge yourself and do hard stuff! P.s, Maguire hill has been renamed to Fiddler hill since Maguire didn’t post!

Tags: thepatriot, Flipper, Wedding Singer, Deliverance, Fiddler, Lazlo, Rim Fire, Ice Tea, Short Rib, Atlas, Piano Man

Date: 2025-07-30
AO: ignite
Q: Legacy
PAX: Kodak, CableGuy, Popeye, Goldfish, meister
FNGs: None
COUNT: 6

WARMUP: the usual
THE THANG: LBT IYKYK running and reps
MARY: LBC (40), Flutters (30)
ANNOUNCEMENTS: check channels 911, Cameroon
COT: Fitz-Hume and meister leaving are big losses; an advantage of F3 is we can try to fill the hole while being ourselves You don’t need to be someone you are not here — but you gotta push yourself because —as Fitz-Hume put it quite correctły — nobody is going to beg you

Tags: ignite, Kodak, CableGuy, Popeye, Goldfish, meister

Date: 2025-07-30
AO: horizon-ao
Q: Magoo
PAX: Gherkin, SPINAL TAP, 3 mile, vplaxico, Purple Rain, Attache’, Rebound FNGs: 1 Rebound
COUNT: 8
WARMUP: Stretchy bits
THE THANG: 1.8 mile hill run with frequent calesthenics stops; 100 dips MARY: More stretchy bits
ANNOUNCEMENTS: Sept 11 stairclimb and all sorts of other things Gherkin said, but I forgot COT: Its a wonderful day, enjoy the sunrise.

Tags: horizon-ao, Gherkin, SPINAL TAP, 3 mile, vplaxico, Purple Rain, Attache’, Rebound

Date: 2025-07-30
AO: thedriveway
Q: SAAS
PAX: Hammer, Flux, Prestige, Play-Doh
FNGs: None
COUNT: 5
WARMUP: usual plus I’s, Y’s and T’s

THE THANG: 3 rounds:
10 overhead press
10 high pulls
10 sit-ups
10 Supermans (supermen?)
10 bear complex (clean, front squat, press, back squat, press) 10 good mornings

MARY: nope

ANNOUNCEMENTS: do yourself a favor and get your “in case of emergency” contact info in your Slack profile.

COT: YHC shared a favorite Clint Eastwood quote of his:

Respect your efforts, and respect yourself
Self-respect leads to self-discipline
When you have both under your belt
That’s real power

Note the chain of causality. Self-discipline is a product of self-respect, which is a product of respecting your efforts. Whatever effort you’re making, even if you only got 1 thing right and 99 things wrong today, respect that effort.

YHC then related this to some stuff going on in his life. IYKYK.

Tags: thedriveway, Hammer, Flux, Prestige, Play-Doh