Backblasts

Date: 2026-03-27
AO: Horizon
Q: Attache’ ,
PAX: Kodiak, 3 mile, Disco, Attache’, sticks, Poe
FNGs: None
COUNT: 6
WARMUP: Arm circles, shrugs, MP, DD,
stretching
THE THANG: mosey to the coupons: ladders starting at 11 reps and working your way down one after each set of Merkins
Curls
Dips
WW2
Rows
Shoulder press
Chest press
MARY: incorporated
ANNOUNCEMENTS: announcements
COT: if you see something that needs to be done, do it.

Date: 2026-03-27
AO: The Driveway
Q: Play-Doh ,
PAX: Prestige, Fish Fry, Bone, Legacy, Play-Doh
FNGs: None
COUNT: 5
Warm-up:
• THE WINDLASS PRIMER:
◦ Toe Fan & Grips: 1 Set x 10-sec Hold
◦ Slow-Motion Heel Raises: 1 Set x 10 Reps
◦ Ankle Circles: 1 Set x 5 Reps L/R
• HIP CIRCUIT:
◦ Prying Goblet Squat: 1 Set x 6–8 Reps
◦ Lateral Rocks: 1 Set x 8–10 Reps Total
◦ Half-Kneeling Hip Flexor Rocks: 1 Set x 8–10 Reps L/R
• CORE/SCAP Activation:
◦ Dead Bug: 1 Set x 8–10 Reps L/R
◦ Scapular Push-Ups: 1 Set x 8–10 Reps

The Thang:

Phase 1: The Base (Ankle Armor)
• Heel Walks: 1 Set x 20 Yards
• Toe Walks: 1 Set x 20 Yards
• Calf Raises: 2 Sets x 15 Reps (Toes Dorsiflexed Slow, 2-sec pause at top)

Phase 2: The Prime (Neural & Lateral)
• Turkish Get-Ups (TGUs): 3 Sets x 2 Reps L/R
• Hybrid Clamshell Planks: 2 Sets x 10 Reps L/R
• Static Copenhagen Planks: 2 Sets x 30 Second Hold L/R (Short or Long Lever)

Phase 3: The Meat (Hips & Hammies Superset)
• Superset the same leg, then switch x 2.
◦ Contralateral Bulgarian Split Squat: 2 Sets x 8–10 Reps L/R (load opposite hand)
◦ Contralateral Single-Leg RDL: 2 Sets x 8–10 Reps L/R (slow, load opposite hand) ◦ Single Leg Long-Lever Hamstring ISO: 2 Sets x 30–45 Second Hold L/R

Phase 4: Upper & Flush (Rotational/Metabolic)
• Kneeling KB Press: 3 Sets x 8 Reps L/R
• Bent Over Row (Hip Row): 3 Sets x 10 Reps L/R
• KB Windmills: 3 Sets x 3–5 Reps L/R (Low Windmill if elbow is noisy)

ANNOUNCEMENTS:

ignite – thedriveway mini-convergence this Wednesday at ignite. SYITG!

Boneathon coming up end of May. Waiver is coming soon.

COT:

YHC learns so much from fellow
PAX. Thank you to Fish Fry for sharing the Wall Sit + W-Raise. Look forward to exploring more compound isometrics in future beatdowns. Who else has a ‘garage secret’ they can bring to the circle next week? Another reason to get out of the garage and work out with fellow HIMs. Shared exercise knowledge and wisdom can raise all of our 1st F games, helping to prepare us to be better selves in and out of the gloom.

Date: 2026-03-26
AO: The Highlands
Q: Jag ,
PAX: LTD, Hard Knox, Jag, Katniss
FNGs: None
COUNT: 4
Chuck Norris didn’t need to wear a watch, he simply decided what time it was. And it was F3 time.

WARMUP: SSH; Air Press: Phelps; WMH; RVE; DD; Greatest; Kai

THE THANG: When Chuck Norris lifted weights, the weights got in shape. SUITCASE CARRY.

Chuck Norris once made a Happy Meal cry, so we did 13 (3+10 to match his birthday) HAPPY JACKS. Then we did 13 KNERKINS and a lap.

Chuck Norris found the last digit of pi, so we did 13 PISTOL SQUATS (each leg). Then we did 13 KNERKINS and a lap.

Chuck Norris has counted to infinity more than once, so we did 10-1 MOTIVATORS, which kind of felt like infinity. Then we did 13 KNERKIN DIPS and a lap.

When Chuck Norris looked into the abyss, the abyss looked the other way, so we did 13 ABYSS MERKINS on each side. Then we did 13 KNERKINS and a lap.

Freddy Krueger has nightmares about Chuck Norris, so we did 13 HEAVY FREDDIES. Then we did 13 KNERKINS and a lap.

Chuck Norris was able to slam a revolving door, so we did 13 AROUND THE WORLDS. Then we did 13 KNERKINS and a lap.

MARY: LBCs; Heavy Flutters; Dirty Dogs; Nolan Ryan (cuz’ punching).

ANNOUNCEMENTS: When Chuck Norris was born, he slapped the doctor. Chuck Norris had a diary, it is called the Guinness Book Of World Records. Chuck Norris knew Victoria’s secret. Chuck Norris could unscramble an egg. Chuck Norris carried his own casket.

COT: Chuck Norris probably enjoyed his legends. It is a reminder that, while you should take certain things seriously, taking yourself seriously is not one of them. We try, we fail, we’re human. It is okay to laugh at yourself and try again.

Date: 2026-03-25
AO: Ignite
Q: Legacy ,
PAX: Gherkin, Basic, Legacy, Goldfish, Hobbyhorse, East Wing, 2 percent, Kodak FNGs: None
COUNT: 8
WARMUP:

SSH, Imperial Walker, Hill Billies, Willy Mayes Hayes, Phelps, Root Vegetable Extractor, Moroccan Night Club, Non-Micromanaged Downward Dog

A big lap around the two parking lots.

THE THANG:

World’s Shortest Dora:
Pax paired up and did 20 Atlas Shrugged, 30 coupon squats, 40 curls, then the hostilities commenced in the F3 Eastern Capital Regional.

Break into 2 teams

Mano-a-Mano-Ray-Romano:

PAX take turns going to the line for two shots for their teams mano a mano style.

If PAX goes 0-2 (that is a Ray Romano) his team must do a rifle carry around the small loop (which is actually not that small!) then 10 overhead presses.

If teams tie for a Double Ray Romano both teams do the Ray Romano penalty but add ten burpees

If PAX goes 1-2 (that is a Sonny Bono) then the penalty is merely 10 overheads, unless the PAX tie, then add 5 burpees

2-0 (a Bono) and you win of course, but for a tie (Double Bono) both teams do a victory lap.

I am not going to get into the specifics of how the competition played out, you can check the highlights on your sports streaming app.

We then played

Six in the Bucket:

PAX line up to shoot the Smushballs, when a team gets six in the bucket they are done; shoot it in, grab another one, but if you miss, you have to fetch the ball and run the small lap before shooting again.

Again, I am not going to get into details of how it played out. I am a big picture guy

MARY:

Flutters (IC) 30
Freddy Mercuries (IC) 20
LBCs 40

ANNOUNCEMENTS: Leadership Evening, 4/16 by Zoom (you can have your camera off and just listen), featuring Dave Kovar, a nationally recognized leader in martial arts instruction.

Trifecta of CSAUPs at the end of May/Beginning of June.

COT:
Today is YHC’s anniversary as Nant’an. The morning after becoming Nant’an, I am came out for a workout right here at Ignite. I am so proud to be the Nant’an. The F3 Capital Region is fantastic non-profit that is providing an important service to the Washington D.C. Also, as I have said, when you take time to serve your brothers, you actually end up getting more back for yourself. SYITG!

Date: 2026-03-27
AO: Sparta
Q: NOAA ,
PAX: Obadiah, Drano, Norm, Monk, NOAA, Nano, Peanuts, Doodles, Dunder, Pop Fly FNGs: None
COUNT: 10
WARMUP: Standard Stuff
THE THANG:

On pretend Football field

Rifle Carry 10 yards then exercise:
10 Thrusters
20 WWII
30 Cross over Merkins
40 Squats
50 Overhead Press
40 Squates
30 Cross over Merkins
20 WWI
10 Thrusters

On way Back:
10 Blockies
20 Bent Rows per Arm
30 LBCs
40 Lunges
50 Curls
40 Lunges
30 LBCs
20 Bent Rows per Arm
10 Blockies

MARY: PAX lead exercises

ANNOUNCEMENTS:
AT hike
Convergence
Murph

COT: Q looking forward to unplugging and spending time with family over spring break.