Backblasts

Date: 2024-12-11
AO: ao-the-bullpen
Q: Rambler
PAX: Peloton, Crop Duster, Sunny, NOAA
FNGs: None
COUNT: 5
WARMUP: SSH, WMH, WG Stretch, DD, Cherry Pickers
THE THANG: The Pax faced the hard truth – the odds were never in their favor – Rambler’s dice games: Roll Around, To Die For, Snakes-Sevens-Boxcars, Hit & Run. MARY: LBCs, Dead Starfish
ANNOUNCEMENTS: Wreath Cleanup, MABA
COT: Carrying on Doodles message from Saturday at Olympus – remember the importance of continually expressing your love to your family – your 2.0s and M.

Tags: ao-the-bullpen, Peloton, Crop Duster, Sunny, NOAA

Date: 2024-12-14
AO: olympus
Q: Rambler
PAX: Nano, Pop Fly, Popeyes, Doodles, Sunny, Rollingstone, Hightower, Ashe, YNAB, Peanuts, Roddick FNGs: None
COUNT: 12
WARMUP: SSH, WMH, LBAC, OH Press, DD, WG Stretch, Merkin, Mountain Climber
THE THANG: PAX run through the community picking up 7 locally sourced, organically placed coupons. Each pick up includes a thrill seeking set of 7 burpees. Rambler generously served hot cocoa to quell the endless whining – even to the undeserving…cause it’s xmas. PAX returned to the site for some ultimate frisbee. MARY: LBC, Butterfly, Heels to Heaven, WW3
ANNOUNCEMENTS: Jan 10 – Wreath Cleanup – Please help.
COT: If our IR members are showing up – we can all show up to support each other. Take on a challenge next month and pick up a Q – would love to have some new workouts in 2025!

Tags: olympus, Nano, Pop Fly, Popeyes, Doodles, Sunny, Rollingstone, Hightower, Ashe, YNAB, Peanuts, Roddick

Date: 2024-12-13
AO: horizon-ao
Q: Poe
PAX: Attache’, 3 mile, citrus, sticks, vplaxico, Fish Fry, Kodiak FNGs: None
COUNT: 8
WARMUP: SSH, 2 burpees, LBAC, 2 burpees, IW, 2 burpees, Michael Phelps, 2 burpees, cherry pickers, 2 burpees, WMH, 2 burpees, hillbillies, 2 burpees, down dog, 2 burpees, WGS, 2 burpees, something else, 2 burpees (burpee total = 20)

THE THANG: running and exercises while listening for timer to do 1 burpee EMOM for 33 minutes Run to 33rd St hill
Round 1: run 20% of the way up, 10 OH claps, run down
Round 2: run 40% of the way up, 10 OH claps, 15 merkins, run down
Round 3: run 60% of the way up, 10 OH claps, 15 merkins, 20 BB sit ups, run down
Round 4: run 80% of the way up, 10 OH claps, 15 merkins, 20 BB sit ups, 25 squats, run rest of the way up, then down and back to field

MARY: pigeon pose, flutter kicks, LBCs, side plank dips, planks, all while waiting for timer to strike 33

ANNOUNCEMENTS: none

COT: YHC will be 53 this coming week, good time to reflect on how great it is to advance another year. Been incredibly busy lately so ever more important to keep coming out to F3 and especially pausing to invent a new workout every once in awhile.

Tags: horizon-ao, Attache’, 3 mile, citrus, sticks, vplaxico, Fish Fry, Kodiak

Date: 2024-12-13
AO: thefarm
Q: Squatter
PAX: Sparky_The Farm, Firehead, F-No, Infinity
FNGs: None
COUNT: 5
WARMUP:
SSHs IC
Grady Corns IC
Don Quijote IC
Willie Mays Hayes IC
Imperial Walkers IC
Triangle Run

THE THANG:
Dora – Pax 1 Sprints length of field and back while Pax 2 does:

100 – Coupon Overhead Press
150 – Coupon Curl
200 – LBCs
200 – Coupon Bent over rows
300 – Coupon Bench Press

MARY:
Rosalitas IC
Penguin Crunches IC
Rope climbers IC
American Hammers
Freddy Mercury

ANNOUNCEMENTS:
Ruck on Saturday 7am

COT:
The opposite of misery isn’t happiness, it’s gratitude. And gratitude is the path to happiness.

Be grateful for your struggles, because within them is the opportunity for growth and meaning.

Tags: thefarm, Sparky_The Farm, Firehead, F-No, Infinity

Date: 2024-12-13
AO: sparta
Q: Peanuts
PAX: Rambler, Obadiah, Atlas, NOAA, Dunder, Sunny
FNGs: None
COUNT: 7
WARMUP: SSH; WMH; CP; MP; LBAC; merkins; OH Press; more merkins; OH claps; DD; WGS; fellowship mosey to front of school with some squats and calf raises sprinkled in like the gingerbread crumbs on rambler’s shirt each night
THE THANG: everyone owed me 225. Did 225 with the block – a holiday mix of OH press; curls; air squats; calf raises; KBS; bent over rows; WSW; and chest press. Finished up with some pyramids, ladders, whatever you want to call them – 11s with burpees and squats with a short stroll in between. The pax were silent so they must have been in awe. MARY: no
ANNOUNCEMENTS: MABA i guess, ARC and ABAP.
COT: F3 for me is about forming relationships with each of you. The workouts are great but working to build relationships with other men is why F3 is important to me. I think about what was going on in my life when I first started coming out to the gloom and I know that F3 came on purpose at a critical moment. Each of you has had a profound impact on me. Thank you.

Tags: sparta, Rambler, Obadiah, Atlas, NOAA, Dunder, Sunny