Backblasts

Date: 2025-06-24
AO: thegeneral
Q: Gherkin
PAX: Legacy, Jenner, Anchorman, citrus, Robo, Traveler, Butterfly, Spud, Hobbyhorse, Hard Knox, Trademark FNGs: None
COUNT: 13

WARM UP
Imperial Walkers, JD Vance’s, Side Straddle Hop, Michael Phelps, Willie Mays Hays, Cherry Pickers, world’s greatest stretch, down dog, Cobra Kai

THE THANG
Perform a round of exercises and run a lap after each round.

Round 1
10 burpees, 20 merkins, 30 toy soldiers, 40 shoulder taps (ic) 50 calf raises, 40 shoulder taps (ic) 30 toy soldiers, 20 merkins 10 burpees

Round 2
10 burpees, 20 merkins, 30 monkey humpers, 40 mountain climbers 50 lunges, 40 mountain climbers 30 monkey humpers, 20 merkins 10 burpees

Round 3
10 burpees, 20 merkins, 30 WWIs, 40 plank jacks 50 American hammers, 40 plank jacks 30 WWIs, 20 merkins 10 burpees

MARY
Flutter Kicks

ANNOUNCEMENTS
• #Announcements Channel
• Need a Q for next Tuesday here at #thegeneral
• Lots of new AOs:
◦ #theFurnace, Thursday 0530, Nottingham Elementary 30 minute beatdown followed by 15 minute devotional ◦ #ruck-dynasty Thursday 0600, Williamsburg Middle School, 45 minute ruck
◦ #thedriveway, Wednesday 0530, Yorktown HS parking lot, no running, lots of weights, bring a coupon

COT
F3 = Fitness: what attracts men to join
Fellowship: the glue that helps keep us together
Faith: the dynamite that changes us

F3 welcomes all men, regardless of faith background. We define faith simply as a belief in something greater than yourself. Personally, my faith is Christianity, and for those who are interested, there are opportunities to explore it further—like our Monday night Bible study (#iron-sharpens-iron) and the new Thursday morning AO led by @anchorman, #thefurnace.

If Christianity isn’t your path, I still encourage you to seek out something that gives your life purpose and direction. When you live with intention, you and those around you will see the impact.

Tags: thegeneral, Legacy, Jenner, Anchorman, citrus, Robo, Traveler, Butterfly, Spud, Hobbyhorse, Hard Knox, Trademark

Date: 2025-06-24
AO: oldmansoccer
Q: Jenner
PAX: Breach, Fiddler, Yardbird, Trademark, Defiance
FNGs: None
COUNT: 6
WARMUP: none required when it’s 80 at 0600
THE THANG: futbol

Tags: oldmansoccer, Breach, Fiddler, Yardbird, Trademark, Defiance

Date: 2025-06-24
AO: atlantis
Q: O’Captain
PAX: Furlough, Jonathan Wren, True North, Shredder_F3 Jeff City Mo, Homer FNGs: None
COUNT: 6
WARMUP:

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

THE THANG:

Rocky steps 2x
Mini rock warm up
Bus drivers
Overhead press

Spartacus

45 sec times 4 rounds

Stations

Dips
Carolina dry docks
Air squats
Lunges
Overhead press
Sprints

MARY:

Heel touches
Mt climbers
Gators
Bows and toes

ANNOUNCEMENTS:

COT:

Story about the joy and play that children bring to us….a reminder that with all the responsibilities and serious things that we have to handle as men to have time for play and being around young people…to stay connected to the freedom of play and the joy from being in the moment. Kids remind us we can’t take ourselves too seriously :).

Tags: atlantis, Furlough, Jonathan Wren, True North, Shredder_F3 Jeff City Mo, Homer

Date: 2025-06-24
AO: freestate
Q: Horshack
PAX: Winston, Pigeon, Mumford, Mark Michael, Deagle, Pink Slip (from Houston), Hot Sauce, One Shot FNGs: 1 One Shot
COUNT: 9
Warm Up:
– SSH x 25 IC
– Swing Billies x 15 IC
– Monkey Humpers x 15 IC
– 2 laps mixing high knees and karaoke
– Low Jacks x 10 IC
– Mountain Climbers x 10 IC
– Shoulder Taps x 10
– Willie Mays Hayes x 5 IC
– Cherry Pickers x 15 IC
The Thang: Grab Coupons and head to Tennis Courts x 9 Pax
– Hurry Tha F Up!! Until 6:25a
– Hold Plank
– Flutter
– Squat
– Curls
– Wall Sit
– Alternating Lunges
– Dips

– Ultimate Frisbee until 6:35a

Mary
– Leg Lift Rosalitas x 20 IC
– Scissors x 20 IC
– Box Cutters x 10 each way IC
– Plank-o-rama 10-10-10-10-10

Announcements:
– Thirsty F3rd Thursday this week!
– Ruck & Float – July 26th organized by Blue Ridge’s Banjo (starts with a ruck, then a float, and ends at a brewery) – https://www.amazon.com/gp/aw/d/B01N46YZTY

COT: Thoughts on being a dad
– One on one time is so important n the eyes of kids of all ages – Be curious without judgment – ask lots of open-ended questions – Keep communications channels open
– Focus on what they are good at, not on perceived weaknesses – Avoid general praise, instead give specific feedback
– Support and invest in their interests
– Hugs every chance you get
– Apologize when you’ve acted in a way that you wouldn’t approve – Let them in on your vulnerabilities – they are parent superpowers
– Differentiating from your parents and pulling up roots is natural for kids – so don’t take it personally

Tags: freestate, Winston, Pigeon, Mumford, Mark Michael, Deagle, Pink Slip (from Houston), Hot Sauce, One Shot

Date: 2025-06-21
AO: freestate
Q: Cannoli
PAX: Horshack, Winston
FNGs: None
COUNT: 3
WARMUP:
Side Straddle Hops x 15 IC
Imperial Walkers x 15 IC
Harry Rockettes x 10 IC
Shoulder taps x 10 IC
Plank Jacks (Jumping Jacks from plank position) x 15 IC
Mountain Climbers x 15 IC
Merkins x 10 OMC
Windmills x 15 IC
Cherry Pickers (Legs apart, reach down and touch the ground in front, right below, and behind you) x 15 IC

THE THANG:
Burpee Baseball
7s: Burpees – Merkins; Bear Crawl, Lunge Walk, Frankenstein
2 Mosey laps, Karaoke on the length
Circle Burpee: Exercises while PAX take turn at 10 Burpees
Inchworms with 2 Merkins
Squats (with coupon)
Curls (with coupon)
High Knees
People’s Chair
High Knees
Upside down lifts
High Knees
Dips
High Knees
Al Gores
Coupon press
WWIIIs
SSHs
Run around front of school to baseball field
Burpee baseball … only had 4 PAX, so had to modify …
– each PAX batting for himself; one pitch and two in field
– Batter must indicate whether batting into right or left field – Kiddie bat, tennis ball
– “Out” as normal baseball, but ball can also be thrown at moving PAX – Run to first base, Bearcrawl back
– Fielding team does continuous SSHs or High Knees
– Consequences:
– – Bad pitch: 3 Squats
– – Hit: Fielders do 3 Burpees
– – “Out”: Batter does 3 Burpees
– – Score: Everybody does 3 Burpees

MARY:
LBCs x 15 (IC)
Reverse crunches (OMC)
Freddy Mercuries x 15 (IC)
American hammer x 15 (IC)
Plank (straight/middle, left arm up, straight/middle, right arm up, straight/middle) x 10 (IC, for each version) Outlaws, 10 clockwise & 10 counter clockwise (IC)
Scissors x 10 (IC)
Flutters, 10 long and slow, 10 fast (IC)

ANNOUNCEMENTS:
COT:

Tags: freestate, Horshack, Winston