Backblasts

Date: 2025-07-09
AO: thefarm
Q: Moonshine
PAX: Moonshine, Running Man, Squatter, Sparky
FNGs: None
COUNT: 4
WARMUP:
– SSH
– Imperial Walkers
– Beet Pickers
– Willy Mays Hayes
– Arm Circles
– Mosey

THE THANG:
Phase 1 – Circle Up
– Wide Arm Merkins
– Seal Claps
– Tempo Merkins
– T Claps
– Lunge Worms

Phase 2 – Bleachers
– Tricep Dips x 20 OMD
– Inclined Merkins
– Declined Merkins
– Step-Ups
– Bench Plank Knee Tucks
– Sprint

Phase 3 – Circle Up
– Staggered Merkins – left
– Staggered Merkins – right
– Seal Claps
– T Claps
– Bear Crawl

Phase 4 – Bleachers
– Fast Dips
– Inclined Merkins
– Squat Jumps
– Bench Plank Knee Tucks
– Sprint

Phase 5 – Circle Up
– Wide Arm Merkins
– Seal Claps
– Tempo Merkins
– T Claps
– Lunge Walk

Phase 6 – Bleachers
– Fast Dips
– Inclined Merkins
– Squat Jumps
– Bench Plank Knee Tucks
– Crab Walk

MARY:
– Side Crunches – right
– Side Crunches – left
– LBCs
– X-Factors
– American Hammers

ANNOUNCEMENTS:
Squatter Q for Friday. Running Man Q for Monday. We need a Q for Saturday’s ruck.
Labor Day weekend backpacking trip in Maine. Check with Squatter for more details.

COT:
Keep showing up. For your family. Your friends. Your neighbors. Your F3 brothers. For people who need you, even if they never say it out loud. You might be the only example they have to show them they matter.

Tags: thefarm, Moonshine, Running Man, Squatter, Sparky

Date: 2025-07-08
AO: oldmansoccer
Q: Jenner
PAX: Disco, Breach, Defiance, Jason, Ringo, John
FNGs: None
COUNT: 7
WARMUP: Some stretching, carioca, and passing the ball around. THE THANG: short sided goals.
MARY: nope
ANNOUNCEMENTS: grab folks and 2.0 next week for soccer
COT: be well

Tags: oldmansoccer, Disco, Breach, Defiance, Jason, Ringo, John

Date: 2025-07-08
AO: atlantis
Q: O’Captain
PAX: Forceps, Furlough, Deflator, True North, Infinity, Clerk FNGs: None
COUNT: 7
WARMUP:

Good mornings
Arm circles
Side straddle hops
Don Q
Cherry Picker…

THE THANG:

In the pic to follow!

MARY:
ANNOUNCEMENTS: none
COT:

Desmond Tutu on the Zulu word Ubuntu “A person is a person through other persons.” as brothers when people are suffering that means we are suffering too, and when people are experiencing greatness and excellence we are too, so we can cheer them on and encourage them to grow…this is also what Doc Rivers used as the rally cry of the Boston Celtics championship in 2007…

Desmond Tutu and Nelson Mandela used the idea to help reconcile South Africa post apartheid and it’s so rooted in the Bible where Paul says:

“If one part suffers, every part suffers with it; if one part is honored, every part rejoices with it.” ‭‭1 Corinthians‬ ‭12‬:‭26‬ ‭NIV‬‬
https://bible.com/bible/111/1co.12.26.NIV

Tags: atlantis, Forceps, Furlough, Deflator, True North, Infinity, Clerk

Date: 2025-07-08
AO: thegeneral
Q: citrus
PAX: Butterfly, Malware, Lazlo, Spud, Hobbyhorse, Gherkin, Robo, Traveler, Fitz-Hume, Deliverance, Sweetness, Jenner FNGs: None
COUNT: 13
WARMUP: SSH, WMH, arm circles, Michael Phelps, world’s worst stretch, cobra kai

THE THANG:
Split into teams of 3. With two cones at opposite corner flags on the soccer field, one teammate is at each cone doing an exercise and one teammate is running between the cones as the timer. When the timer gets to a cone, he starts doing the exercise and the other becomes the timer. Each corner had a list of exercises to perform, and the objective was to maintain a constant pace during the ~90 seconds until you become the timer:

Corner 1
1. Squats
2. WWI sit-ups
3. Lunges
4. LBCs
5. Mountain climbers
6. WWII sit-ups
7. Mountain man poopers
8. Freddy Mercury
9. Monkey humpers
10. Box cutters

Corner 2
1. Merkins
2. Box cutters
3. Shoulder taps
4. Plank (high, low, side)
5. Air presses
6. Penguin taps
7. Dry docks
8. Donkey kicks
9. Overhead claps
10. Fire hydrants

MARY: donkey kicks, fire hydrants, nolan ryans

ANNOUNCEMENTS: New AO on Thursdays at Nottingham called thefurnace; Don’t forget about tg10; harpers-ferry-ruck-float coming up in a couple of weeks.

COT: If your wife/partner is mad about something, don’t try to talk them out of it – just listen and support. Speaking from experience.

Tags: thegeneral, Butterfly, Malware, Lazlo, Spud, Hobbyhorse, Gherkin, Robo, Traveler, Fitz-Hume, Deliverance, Sweetness, Jenner

Date: 2025-07-04
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Promoter
FNGs: None
COUNT: 2
WARMUP:
20 SSH IC
15 imperial walkers IC
8 squats jumps SC MD
10 HR merkins SC MD
10 Cherry pickers IC

THE THANG:
Round 1
1 person does 10 cleans WC then 10 merkins then 10 taint scrapers

Other pax farmer carry until 1st pax is done

Round 2
1 person does 10 blockies, then 10 squats, then 20 curls

Other pax rifle carry until 1st pax is done

MARY:
10 big boy sit-ups
15 scissors
10 dying cockroach
Plank o Rama

ANNOUNCEMENTS:
None

COT: happy bday America

Tags: potomac-rising, Promoter