Backblasts

Date: 2026-08-18
AO: Atlantis
Q: Forceps ,
PAX: Deflator, Dairy Free, Palmetto, Forceps, Hammer
FNGs: None
COUNT: 5
WARMUP: Good Mornings, Cherry Pickers, Willy Mays Hays, Arm Circles, Hillbillies, Outlaws THE THANG: mosey to the park for 2 sets of 10 Step ups, Dips and Erkins

Mosey to the rocks
10 in cadence Curls, Overhead Tri, Rutrows, Wonder Bras, Trunk twists, Salt and Pepper Shakers, Press and Skull Crushers Rinse and repeat

Mosey to the stadium stairs
2 sets of 10 ATMs- Alternating shoulder tap planks, Tempo Merkins, standard Merkins. Running stairs in between each exercise.

Mosey to bridge
Aiken Legs – 10 in cadence
Squats, Step Ups, Lunges and Split Jacks
Mosey to COT

MARY:
1 set of 8 Double Shot of Jackies (8 is enough), V-Ups, LBCs, Heal Taps, 30ct chill cut planks,
Round the horn abs each PAX calls an exercise
Heals to Heaven, Freddie Mercuries, LowSlowFlutter, Hello Dollies, Rope Climbers, and a few more

ANNOUNCEMENTS: 911 stair climb 4:15 AM
COT: On God’s Time
A man walked to the top of a hill to talk to God.
The man asked, “God, what’s a million years to you?” and God said, “A minute.”
Then the man asked, “Well, what’s a million dollars to you?” and God said, “A penny.”
Then the man asked, “God….can I have a penny?” and God said, “Sure….in a minute.”
Message- when the storms of life are difficult and you feel like you may break under the pressure stay in prayer, stay strong, vigilant and keep the faith as God’s timing isn’t always our timing.

Date: 2026-08-18
AO: Delphi
Q: Pop Fly ,
PAX: Pop Fly, Rocket, Dunder, Hoolihan, Nano, Peanuts, Pole’er, Blue Steel FNGs:
COUNT: 8
WARMUP: Stretching – the good kind
THE THANG: Coupon Stations. 8 stations, 50 seconds work, 15 seconds recovery. Short mosey after sets 1 and 2. 3 sets total – Crossover merkins with medicine ball
– Kettlebells horizontal hold
– Curls
– Cactus squats
– Double cinder block incline Merkins
– Overhead press
– Coupon lunge
– Big boy sit-ups with coupons
MARY: No
ANNOUNCEMENTS: 9/11 Stair climb
COT: A reminder not to say “back in my day” when dealing with your kids. Because frankly, you don’t remember. You think you remember, but you really don’t.

Date: 2026-08-14
AO: The Driveway
Q: Play-Doh ,
PAX: Play-Doh
FNGs: None
COUNT: 1
As Rx

Date: 2026-08-15
AO: Capital Montessori Kettlebell Club.
Q: Play-Doh ,
PAX: Flux, Moderator, Play-Doh, Legacy
FNGs: None
COUNT: 4
WARMUP:

SSH, IW, HB, MP, kettlebell dead lifts

THE THANG:

Swings, 20 sets, EMOM

Row, Press, Squat Complex,
– 5,2,4,1,3 l +r
– 3,1,2 l + r

MARY:
Windshield Wipers, Figure Fours, Child’s Pose

ANNOUNCEMENTS:
sept11stairclimb

We plan to extend drive sessions to 1 hour.

COT:

YHC reflected on the value of Jon Krakauer’s writing for critical reflections on men and masculinity in the context of outdoor adventure and athletic endeavor.

Thank you for the coffee Legacy and fellowship all! :coffee::kettlebell::punch:

Date: 2026-08-17
AO: The Farm
Q: Squatter ,
PAX: Trilogy, Squatter
FNGs: None
COUNT: 2
WARMUP:
20 SSHs
20 Michael Phelps
14 Beet pickers
14 Willy Mays Hayes
Imperial Walkers
Mosey

THE THANG:
F3 Cards:

Freddie Mercury
Side Crunches
Merkin
High, Slow Flutter Kicks
Low, Slow Squat
Standing Lunges
Backward Run

Mtn. Climber
Squat
Hand-Release Merkin
Monkey Humper
Squat Thrust
Bonnie Blairs
Sprint

Bulgarian Split Squat
Arm Circles
Backward Lunge
Flutter Kicks
Butt Kick
American Hammer
Sprint

MARY:
High/Low Plank
WWII Situp
LBCs
Heels to Heaven

ANNOUNCEMENTS:
Trilogy Q Wed
Infinity Q Fri
9/11 Stair Climb, please sign up!

COT:
Heard the news of hurricane Lala hitting HI. Immediately thought of fellow PAX Bonefish that lives there. Sent him a text, he is ok, only lost power. Another reminder of the bond that F3 creates amongst us, very thankful for that!