Backblasts

Date: 2024-11-29
AO: thefarm
Q: Infinity
PAX: Lumbergh, F-No, Sparky_The Farm, Matthew – Running Man, Air Supply (DRPAX) FNGs: None
COUNT: 6
WarmUp: SSHs, Imperial Walkers, Learning to Fly, Don Quixotes, and Piano Tappers.

TheThang: Black Friday Specials!
Set coupons at one end of the field. Complete the following exercises: – Bear Crawl 30m
– 20 Merkins
SALE! (Sprint Back to Coupons)
– 20 Goblet Squats
– Bear Crawl 30m
– 20 Merkins
– Lunge Walk 30m
– 15 Bonnie Blairs
SALE! (Sprint Back to Coupons)
– 20 Goblet Squats
– 20 Shoulder Press
– Karaoke 60m
– 20 Merkins
– 15 Bonnie Blairs
– Crab Walk 30m
– 20 Rockettes
SALE! (Sprint Back to Coupons)
– 20 Goblet Squats
– 20 Shoulder Press
– 10 Blockees or Thrusters
– Murder Bunnnies 20m
– 20 Hand-on-Block Merkins
– OH Walking Lunges 10m
– 20 Coupon Curls
– Coupon Drag 20m
– 20 Bent-over Rows
– 30m Rifle Carry
– 20 Coupon Swings

Mary: Block-Raising Sit-Ups, Side Crunches, American Hammers w/Coupon, and Nolan Ryans.

CoT: “Wealth consists not in having great possessions, but in having few wants.” – Epictetus. True wealth lies not in accumulating material things, but in controlling one’s desires and finding contentment with what one has.

Tags: thefarm, Lumbergh, F-No, Sparky_The Farm, Matthew – Running Man, Air Supply (DRPAX)

Date: 2024-11-27
AO: compound
Q: Hightower
PAX: Poe, Skidoos, Dial-up, Battleship, Big Bird, Popeyes, Peanuts, Walk-on, citrus, Sunny, Catus FNGs: None
COUNT: 12
WARMUP:
A few exercises then lots of stretching followed up by fellowship jog to parking garage.

THE THANG:
Set up Base Camp on 2nd level garage.
Jog up ramp, then 5 burpees followed by running down the ramp to base camp.
Jog up 2 ramps, then 10 SSH in cadence, then 5 burpees followed by running back to down to base camp.
Jog up 3 ramps, then 15 Merkins, then 10 SSH, then 5 burpees followed by running back down to base camp.
Jog up 4 ramps, then 20 Big Boy sit-ups, then 15 Merkins, then 10 SSH, then 5 burpees followed by running back down to base camp. Walk down to 1st level entry for recovery. Then recovery jog back to field.

MARY:
Quick Ring of Fire core exercises.

ANNOUNCEMENTS:
Turkey Trot tomorrow at Olympus
2F at Rudy’s in Alexandria next Thurs starting at 6:30pm

COT:
In life things are Not going to get easier. Today we kept climbing higher, doing more exercises, getting tougher. But after we completed each climb we got to enjoy the run down hill. We’ve got to toughen ourselves, our 2.0’s our co workers. Life doesn’t get easier as we grow up, take more leadership role, etc. We’ve got to take on the challenge, set the new bar and keep pushing forward. Moment of Silence to show your gratitude for what you are thankful for.

Tags: compound, Poe, Skidoos, Dial-up, Battleship, Big Bird, Popeyes, Peanuts, Walk-on, citrus, Sunny, Catus

Date: 2024-11-27
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Baguette, Clinic, Deagle, Promoter, ShamWow, Tiger Lilly, Mark Michael, Groundskeeper, Low key, Pothole, Striper, Leonardo (2.0), Paw Patrol (2.0), Lilly Pad (2.0), 8 other 2.0’s, Jill Kronisch FNGs: None
COUNT: 26
WARMUP:
SSH
Swinging Billie’s
Imperial walkers
Hairy rockettes
Windmills
Michael Phelps
Willie Mays Hays
Cherry Pickers
Stretch what you need

THE THANG:
Spell K R O N I S C H

Knees
• high knees 10 IC fast feet 10 IC high knees 10 IC fast feet 10 IC • 20 Coupon squats OMQ
• 20 Non coupon squats OMQ
Running
• 4 burpees, 50 yard sprint and back
• Mosey
• 3 burpees, sprint
• Mosey
• 2 burpees, sprint
On my ups
• 25 Shoulder press OMQ
• 20 cleans OMQ
• 15 cindy swings OMQ
• 10 merkins OMQ
• 5 blockies OMQ
Now we heal (30 sec count)
Intense
• 10 inch worms with 2 push ups SC
• 50 Chest press OMQw
• 10 inch worms with 1w push up SC
• 50 chest press OMQ
Side straddle hops
• 50 omq
• 10 sec rest
• 40 OMQ
• 10 sec rest
• 30 OMQ
• 10 sec rest
• 20 OMQ
• 10 sec rest
Crunches
• 40 lbcs OMQ
• 10 sec rest
• 30 lbcs OMQ
• 10 sec restww
• 20 lbcs OMG
• 10 sec rest
• 10 lbs OMG
Hind legs
• 30 RDL WC OMQ
• 10 secs rest
• 20 RDL WC OMQ
• 10 secs rest
• 10 RDL WC OMQ

MARY:
See crunches above

ANNOUNCEMENTS:
None

COT:
Today we worked hard in memory of Nathaniel in the best way F3 nation knows how to: community, camaraderie, sweat. His wife Jill is here with us and to be able to share this memorial workout with her is an honor. Thank you to Jill and each of you for celebrating Nathaniel with us this morning.

Tags: potomac-rising, Baguette, Clinic, Deagle, Promoter, ShamWow, Tiger Lilly, Mark Michael, Groundskeeper, Low key, Pothole, Striper, Leonardo (2.0), Paw Patrol (2.0), Lilly Pad (2.0), 8 other 2.0’s, Jill Kronisch

Date: 2024-11-27
AO: thepatriot
Q: Wedding Singer
PAX: Strange Brew, Sunshine, SAAS, Overthrow, Rim Fire, CableGuy, Anchorman, Shake ‘n’ Bake, Flipper, Boardwalk, Skymiles, Prestige, Coxswain, 2 percent, Groundhog FNGs: None
COUNT: 16

WARMUP:
SSH, Imperial Walker, Hillbilly, Michael Phelps, Itty Bitty Arm Circles, Cherry Pickers, WMH, Downward Dog, Worlds Greatest Stretch

THE THANG:
Mosey to parking lot, partner up
1 jump squat, 1 plank jack IC, 1 merkin
Repeat, building up to 10

Mosey to front of school
10 step ups IC
10 dips
Repeat 3 times

Mosey to back parking lot, find a new partner
1 SSH, 1 Mountain Climber IC, 1 merkin
Repeat, building up to 10

Mosey back to field, find a new partner
1 Squat, 1 WW2, 1 Shoulder Tap IC
Repeat, building up to 10

MARY:
LBC, Freddy Mercury, Side Planks, Dirty Dog, Donkey Kick, Superman, Flutter Kick

ANNOUNCEMENTS:
7:00 am start on Friday

COT:
Q traditionally spent the Wednesday before Thanksgiving on a long roadtrip. But traditions and routines change. Excited to see what’s ahead and grateful that I still have a new reason to get up early.

Tags: thepatriot, Strange Brew, Sunshine, SAAS, Overthrow, Rim Fire, CableGuy, Anchorman, Shake ‘n’ Bake, Flipper, Boardwalk, Skymiles, Prestige, Coxswain, 2 percent, Groundhog

Date: 2024-11-27
AO: horizon-ao
Q: Magoo
PAX: Defiance, Fish Fry, Classified, 3 mile, Gardiner, DeVito FNGs: 2 Gardiner, DeVito
COUNT: 7
WARMUP: Abe Vigoda, perfect stretch, hold-up squats, SSH, preview of things to come
THE THANG: Up/down Kodiak hill, squat/lunge/leg lift with pickleball. Six rounds. Long mosey back with occasional burpees, pickleball squat-jumps, and roll-ups. MARY: bird dog, can-opener with pickleball, J-Lo, much stretching ANNOUNCEMENTS: Friday 2.0-friendly soccer starts at 7:00
COT: Happy Thanksgiving.

Tags: horizon-ao, Defiance, Fish Fry, Classified, 3 mile, Gardiner, DeVito