Backblasts

Date: 2024-12-07
AO: olympus
Q: Doodles
PAX: Ashe, citrus, Peanuts, Pop Fly, Popeyes, Rambler, Roddick, Rollingstone, Hightower, Kermit, Butterfly, Kraft, Mayo FNGs: 3 Butterfly, Kraft, Mayo
COUNT: 14
Warmup
SSH
Imperial walkers
Hillbillies
Arm circles
Willy mays
Cherry pickers
Down dog
Kobra Kia
Mosey to center of field

The Thang –
12/14 days of Christmas
1-10 yard bear crawl
2- Mike Tyson’s
3- merkins
4- mtn climbers
5- lunges
6- air squats
7- OH press
8- pickle pointers
9- WW2s
10- jump squats
11- calf raises
12- otter claps
13- burpees
14- monkey humpers

Then frisbee.

Mary
Yes we did.

COT
Tell your son/daughter that you love them. Not for good grades, not for good sports or even taking out the trash. But just because you do.

Tags: olympus, Ashe, citrus, Peanuts, Pop Fly, Popeyes, Rambler, Roddick, Rollingstone, Hightower, Kermit, Butterfly, Kraft, Mayo

Date: 2024-12-07
AO: thesandlot
Q: Big Short
PAX: Ballcoach (F3BHM), Gherkin, Hobbyhorse, Strange Brew, CableGuy, Boardwalk, Disco, Dial-up FNGs: None
COUNT: 9
WARMUP: mosey-ing back and forth with various exercises tossed in.

THE THANG: We started with some HIIT work consisting of 30 seconds of exercise with 10 seconds of rest: squats, elwoods, lunges, high knees, mercans, shoulder taps, mountain climbers and burpees.

Next, we moved to five rounds consisting of 5 coupon exercises while moving across the field; after each round, we took a lap around “ass-face”. The coupon exercises were dercans, WWIIIs, atlas shrugs, cactus jump squats and blockees. We performed 5 reps of each exercise in the first round, 10 reps in the second round, 15 in the third round, 20 in the fourth round and 15 (OYO) in the bonus (fifth) round.

MARY: We only did a few things here, as we were running short on time and the Q was tired.

ANNOUNCEMENTS: N/A

COT: Advice from the Q’s grandmother on dealing with stressful situations: “An adventure is an inconvenience rightly considered.”

Tags: thesandlot, Ballcoach (F3BHM), Gherkin, Hobbyhorse, Strange Brew, CableGuy, Boardwalk, Disco, Dial-up

Date: 2024-11-28
AO: olympus
Q: Yard Sale
PAX: Sunny, Chasqui, Hightower, Nano, Hostess, Peanuts
FNGs: None
COUNT: 8
WARMUP: Yes and stretch by yourself.
THE THANG:

5k loop. Starting at Lake Braddock HS on the blacktop. Make your way up the stairs, around the tennis court, back down to blacktop. Jog around the school to the back side, run along the street and enter the Lake. Complete the loop and exit the lake. Make your way to the front of the school and end back on the blacktop.

ANNOUNCEMENTS: Kpop’s Golf Event December 5th @ 6:30pm, Rudy’s Golf and Bar.

COT: All life is precious and valuable intrinsically, regardless of social status. Shared story within and outside of F3.

Tags: olympus, Sunny, Chasqui, Hightower, Nano, Hostess, Peanuts

Date: 2024-12-06
AO: terrapin-station
Q: Legacy
PAX: CableGuy, Robo, Breach, Hobbyhorse, Ice Tea, AI, meister, Goldfish, Popeye, Kodak FNGs: None
COUNT: 11
WARMUP: SSH, IMP WALK, HILL BILLY, MICHAEL PHELPS, WILLY MAYS HAYES, 5 BURPEES, BRRRRRRRRRRR LET’S GET GOING, LAP…..
THE THANG: An Escalator: Do the escalating reps, then run a lap, doing all the exercise types that came before at that same rep level, then adding the next exercise at the rep level of +5; thus we did 5 Burpees
10 Overhead Press
15 Merkins
20 Curls
25 Curls Coupon Squats
30 Flutters
35 Calf raises
40 SSH (10 In Cadence)
45 LBCs
MARY: See above
ANNOUNCEMENTS: If you are interested in talking Arlington F3 organization for early 2025, come to the Westover Beer Garden tomorrow at 1:00 for a beer and we will talk CSAUPS
COT: We did hard things in 2024–appropriate time for victory laps. 6 CSAUPS, Iron Pax, and 3 new AOs in Arlington and Georgetown. YHC expressed his gratitude for the PAX and the organization at large–YHC is one of the many guys that ends up getting more 1stF because of all the F3s. Enjoy the victory laps in December–and we are already starting to plan the We Do Hard Things for 2025. Thanks for coming out! SYITG!

Tags: terrapin-station, CableGuy, Robo, Breach, Hobbyhorse, Ice Tea, AI, meister, Goldfish, Popeye, Kodak

Date: 2024-12-06
AO: thepatriot
Q: bogey
PAX: Lazlo, Big Short, Boardwalk, Anchorman, Short Rib, Flipper, Sunshine, Strange Brew, Jag, Rim Fire, Prestige, Smokey FNGs: None
COUNT: 13
WARMUP: conducted at 4-corners of the field to keep moving and stay warm – SSH, MPs, IWs, MNCs, HBs, CPs, WMH, DDog, Kobra Kai

THE THANG:
4 rounds of 3 exercises at 12-reps IC each, mosey or bearcrawl between each round.

Round 1
10* Merkins IC (Q only counted to 10…early onset dementia?)
12 Copperhead coupon squats IC
12 Blockees IC (Q forgot to count to 12 so PAX helped remind him. You see the patten emerging…Thank you PAX) Run a lap

Round 2
14* Merkin Jacks IC (added missed merkins from round 1)
12 Imperial Squat Walkers IC
12 Blockees IC
Mosey to 50yd line, hold
Bearcrawl to opposite endzone
Return mosey to start

Round 3
12 Knerkins/Chuck Norris IC
12 Monkey humpers IC (in recognition of Carson Beck’s 12 INTs) 12 Blockees IC
Backpedal to opposite endzone, hold
Bearcrawl to 50yd line, hold
Mosey back to start

Round 4:
12 T-Merkins IC
12 Copperhead coupon squats IC
12 Blockees IC
Lt. Get-ups to 50yd line (mashup of Lt. Dans and Prisoner Get-Ups) – Perform two leg lunges forward followed by a prisoner get up to mid field line

No Batwings 😥

MARY: 50 flutter kicks IC, 50 LBCs

ANNOUNCEMENTS: 2nd F and 3rd F events, check the channels, book club tomorrow at Westover

COT: YHC notes the joy of the seasons of Thanksgiving, Christmas, and New Year’s. YHC also noted this time of year can also be a dead season for some, meaning that there is a tendency to only focus on getting from one holiday to the next. In putting so much focus on each of these end of year holidays, PAX may become complacent and neglect work, or family, or responsibilities (“I’ll get to it after the holidays!”). Well, when is that, exactly? November? December? January? YHC encouraged PAX to take some downtime, but not lose sight of each man’s responsibilities to his family, to his work, and to his community. YHC encouraged the PAX to work on being intentional this time of year. YHC thanked the HIMs for coming out in the cold of the gloom, and for helping him work through early onset dementia brought on (in part!) by the cold and cold meds he’s enduring. SYITG!

Tags: thepatriot, Lazlo, Big Short, Boardwalk, Anchorman, Short Rib, Flipper, Sunshine, Strange Brew, Jag, Rim Fire, Prestige, Smokey