Backblasts

Date: 2026-05-11
AO: Terrapin Station
Q: Legacy ,
PAX: Ice Tea, Legacy, V8, Enron
FNGs: None
COUNT: 4
WARMUP: da usual
THE THANG: Murph Prep
MARY: Imp Walker and Hillbillies
ANNOUNCEMENTS: Thur beatdown 6:30 pm Quincy library— beers 715 pm JOIN the_night_owl
COT: shout out to guys who manage to get out here with us when they have young kids — you are appreciated!

Date: 2026-05-11
AO: The Patriot
Q: Strange Brew ,
PAX: Piano Man, Wedding Singer, Smokey, Hops, Prestige, Big Short, Ripcord, DoorDash, My Space, Strange Brew, Bone, Booking, Deliverance, CableGuy, Trademark, Walker, Shake ‘n’ Bake, Lazlo, Rim Fire, Tax Man, Malpractice, Hardship FNGs: None
COUNT: 22
WARMUP: The usual with fellowship lap
THE THANG: Pair up for Dora. Multiple rounds with a timer PAX traveling to the 50 yard line and a PAX on the goal line performing an exercise with 3 sets for each round. R1-Rifle carry/coupon curls; R2- Bear Hug/coupon squats; R3-farmer carry/overhead press. Between each round a fellowship lap. After the last round bear crawl to the 50 MARY: Toy soldiers, Nolan Ryans and WWII
ANNOUNCEMENTS: Check out announcements and memorial-murph-wod, boneathon (sign up!) and convergence — all coming up
COT: The research regarding successful aging is clear that exercise is critical. More recent research also emphasizes the importance of relationships both in quantity and quality. F3 is unique because it provides both. SYITG

Date: 2026-05-11
AO: The Farm
Q: Infinity ,
PAX: Firehead, Infinity, Short-Timer
FNGs: None
COUNT: 3
Warm up: SSHs, Don Quixotes, Beet Pickers, Imperial Walkers, Grady Corns, Michael Phelps, and Mosey. The Thang: Resistance Band HIIT
4 RFT
– 10 Resistance Band Merkins
– 15 Resistance Band Bent Over Rows
– 5 Burpees
4 RFT
– 20 Resistance Band Squats
– 10 Resistance Band Shoulder Presses
– 15 Resistance Band Thrusters
4 RFT
– 15 Squat Band Pull-Aparts
– 20 Resistance Band Arm Curls
– 30m Walking Lunges
CoT: In 1978, a seemingly straightforward experiment designed to establish the relationship between high blood cholesterol and heart health in rabbits discovered that kindness—in the form of a particularly nurturing post-doc who pet and spoke to the lab rabbits as she fed them—made the difference between a heart attack and a healthy heart. Groundbreaking new research shows that love, friendship, community, and our environment can have a greater impact on our health than anything that happens in the doctor’s office. For instance, chronic loneliness can be as unhealthy as smoking a pack of cigarettes a day; napping regularly can decrease one’s risk of heart disease; and people with purpose are less likely to get sick.
The 2nd F in F3 stands for fellowship. In F3, we are not here just for ourselves, but for each other.

Date: 2026-05-11
AO: Hamilton
Q: Hobbyhorse ,
PAX: Sloop, Traveler, Goldfish, Hobbyhorse, Doomsday
FNGs: None
COUNT: 5
WARMUP: stretch
THE THANG: mosey to exercise station. Oyo cycle of 5 pull ups, 10 merkin and hill run. Repeat for 7 cycles. Move to field for elevens of squat and ww2 MARY: side plank, hammer, v up, flutter, dog, donkey, dragon kicks
ANNOUNCEMENTS: Thursday night workouts at 630. Check channel. Parking will be addressed! Trifecta later this spring. COT: thankful to our regulars for keeping Hamilton going

Date: 2026-05-08
AO: The Driveway
Q: Play-Doh ,
PAX: Flux, Play-Doh, Legacy, bogey, @Roulette
FNGs: 1 @Roulette
COUNT: 5
Goal: Minimum-Effective-Dose Durability—a dedicated Support Day focused on injury-proofing the hips, feet, and core.https://docs.google.com/document/d/19d3GRNp_KEINJ6Wi6kbIgL_CMtkkjdcEL96lXHQuBAI/edit

The Thang:

This was an intentional 45-minute session of quality work, prioritizing controlled, high-tension eccentrics over high-rep metabolic conditioning. The theme throughout was: “This is armor day, not ego day”.

WARM-UP (Joint Warm-Up)

We started with the Windlass Primer (Slow-Motion Eccentric Heel-Toe Rocks) and the Hip Circuit (Prying Goblet Squat, 90/90 Switches), followed by Dead Bugs, Cat-Cots, and Quadraped T-Twists for core activation and spinal mobility.

P1: The Base (Ankle Armor)

Skipped

P2: The Prime (Neural & Lateral)

This phase was dedicated to neural and lateral stability:
– Turkish Get-Ups (TGUs). The Q emphasized regressing immediately if shoulder pack or control was lost.https://docs.google.com/document/d/19d3GRNp_KEINJ6Wi6kbIgL_CMtkkjdcEL96lXHQuBAI/edit
– Static Copenhagen Planks for elite lateral stability, with the guardrail to stop the set or regress if hips sagged.https://docs.google.com/document/d/19d3GRNp_KEINJ6Wi6kbIgL_CMtkkjdcEL96lXHQuBAI/edit

P3: The Meat (Hips & Hammies Superset)

The heart of the durability work focused on high-intensity eccentrics, supersetting the same leg before switching:
– Contralateral Bulgarian Split Squats (BSS).https://docs.google.com/document/d/19d3GRNp_KEINJ6Wi6kbIgL_CMtkkjdcEL96lXHQuBAI/edit
– Contralateral Single-Leg RDLs (SLRDL).https://docs.google.com/document/d/19d3GRNp_KEINJ6Wi6kbIgL_CMtkkjdcEL96lXHQuBAI/edit
– Both BSS and SLRDL used a critical 4-second eccentric count to armor the hamstrings and Achilles.https://docs.google.com/document/d/19d3GRNp_KEINJ6Wi6kbIgL_CMtkkjdcEL96lXHQuBAI/edit
– Finished with Single Leg Long-Lever Hamstring ISOs.https://docs.google.com/document/d/19d3GRNp_KEINJ6Wi6kbIgL_CMtkkjdcEL96lXHQuBAI/edit

P4: Upper & Flush (Rotational/Metabolic)

We moved to upper body stability and a metabolic flush:
– Half-Kneeling Bottoms-Up KB Press and Bent Over Row.
– The flush consisted of Heavy Suitcase Carries or Suitcase Step-Ups to maximize grip endurance and dynamic gait stability, followed by KB Windmills.

The COT (Circle of Trust)

The COT focused on the concept of physical recovery and adaptation time scales. It’s important to remember that our body recovers on four different timelines: – Neural/Nervous System: Days
– Muscles (Contractile Tissue): Weeks
– Connective Tissues (Tendons and Ligaments): Months
– Bones (Skeletal System): 6+ months
Takeaway: Your muscles may be able to handle and recover from high-volume work or heavy loads quickly, but your tendons, ligaments, and bones operate on a much slower calendar. This means you may feel recovered and ready to push, but the underlying structures that provide durability are still catching up. Give yourself adequate time and consistency for these slower-adapting tissues to adapt to the rigors of your training. Your long-term consistency is more important than your short-term intensity.:facepunch:

Welcome FNG @Routlette!