Backblasts

Date: 2024-11-01
AO: tuckahoe
Q: 2 percent
PAX: meister, Mulligan, Popeye, Disco, Robo, Kodak, Gherkin, Groundhog, AI, Lazlo, Maguire, Legacy, Ice Tea, CableGuy, Hobbyhorse FNGs: None
COUNT: 16
WARMUP: SSH; Imperial Walkers; Hill Billy’s; Itty Bitty Arm Circles; Moroccan Nightclubs; Don Quixotes; Willie Mays Hays; Michael Phelps; Downward Dog; World’s Greatest Stretch.

THE THANG: The PAX paired up and hit 15 Tabata style stations: 1 minute of exercise, 20 seconds travel time to the next cone: Patty Cake Merkins
Heisman Shuffle
Scissors
Pull Ups
Bonnie Blairs
Stephen Seagal’s
Bunny Hops Side to Side
Pike Ups
Hand Release Merkins
Hand Release Merkins again
Mummy Kicks
Star Jumps
Dips
Blockees
Single leg lateral hip raises (on the coupon)

To the wall for: Dirty Hookups & 10 Mike Tysons OYO

We had some extra time so we hit the Ricky Bobby up to the Sycamore light and back

MARY: Throwdown Hoedown

ANNOUNCEMENTS: The Grunt 11/9 0700-0900 Lincoln Memorial, some other stuff I wasn’t paying attention to because I was nervous about my COT.

COT: COT: F3 is not just a workout group. It is a community. What drives most of us to wake up at a ridiculous hour? Push our bodies to the limit of potential failure? For me, it is not necessarily the fitness aspect. It’s knowing that I get to hang out with 10-20 other guys at a beatdown, most of whom are in similar life stages, cracking jokes, working hard and then moving on to challenge the day.
This is what is most gratifying to me. The workout has become secondary. It’s the brotherhood and friendships that are forged those dark hours in the gloom. I know that at any point in time, if I need help with something. Moving a couch. Building a shovel flag. Or I just want to grab a beer and blow off some steam. The only thing I need to do is to fire off a message on Slack and there will 10+ guys willing to lend a hand. This is an amazing gift.
This is a community. Let’s continue to spread the word and grow this community. We all have circles of friends, work circles, acquaintances, etc. There are many more to introduce to this brotherhood and pass this gift along. Go out and invite an FNG. “If you ain’t growin’, you’re dying” – Major Payne

Tags: tuckahoe, meister, Mulligan, Popeye, Disco, Robo, Kodak, Gherkin, Groundhog, AI, Lazlo, Maguire, Legacy, Ice Tea, CableGuy, Hobbyhorse

Date: 2024-11-01
AO: horizon-ao
Q: Classified
PAX: sticks, Kodiak, 3 mile, Attache’, Poe
FNGs: None
COUNT: 6
WARMUP: Side Straddle Hop, Little Bitty Arms Circles, Windmills, Down Dog, Up Dog, World’s Greatest, Calf Raises, Toe Raises
THE THANG: Mosey to Coupons. Partner Up. 1 PAX carries both coupons the length of the pitch, partner runs ladders/gassers to end line and back to partner. Partner 1 reaches opposite end line. Switch roles back the other way. Shoulder Press, Bent Over Rows, Burpees, Merkins, Coupon Swings, Swimmers, Flutter Kicks, Single Leg Deadlifts, Squats, and then repeat the partnered carry and ladder runs. Did this 3 times. Closed with exercises for the girls – dips and curls. MARY: Pencil Pushers, Can Openers, Plank to Down Dog
ANNOUNCEMENTS:
COT: We are important and a vital part of our families and communities. Yeah we mess up, but our presence and the times we get things right are huge. Keep showing up.

Tags: horizon-ao, sticks, Kodiak, 3 mile, Attache’, Poe

Date: 2024-11-01
AO: thefarm
Q: Squatter
PAX: Infinity, Pad Thai
FNGs: None
COUNT: 3
WARMUP:
SSHs IC
Michael Phelps IC
Don Quijotes
Willy Mays Hayes IC
Mosey

THE THANG:
Merkins
Reverse Lunges (Each Leg)
Mountain Climbers IC
Rockettes IC

Bear (or was it Werewolf?) Crawl

Derkins
Dips
Step Ups
Erkins

Frankensteins

Squats
Peter Parkers IC
Forward Lunges
Calf raises

Werewolf Crawls

MARY:
Freddy (Kruegers) IC (Fredy Mercury but with claw action at the same time) Flutter Kicks IC
LBCs (Little Baby Crunches) IC
Glute Bridges

ANNOUNCEMENTS:
Tomorrow, Road Cleanup at 8AM, bring gloves!
Infinity with Monday Q
Pad Thai with Wednesday Q

COT:
If you don’t choose your values, others will choose them for you. If you don’t choose your beliefs, others will choose them for you. If you don’t choose how to use your time, others will choose it for you.

When you choose what to watch or read, you are choosing your future thoughts and perspectives. Only consume what you’d like to become.

Tags: thefarm, Infinity, Pad Thai

Date: 2024-11-01
AO: theaerie
Q: Lonestar
PAX: Stewie, Trifecta, Shakes
FNGs: 1 Shakes
COUNT: 4

WARMUP:
Warm up
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
Walk 1 straight 100yd jog turns and sprint other 100 yd laps – 6x stopping for Beatdown at 50 with below

Merkins/merkins with clap
Derkins
Carolina dry dock
Curls for girls

Jump squats
Thruster
Lunges across field and back

Scissor kicks
American hammer
Freddy Mercury
MARY:
ANNOUNCEMENTS:
COT:

Tags: theaerie, Stewie, Trifecta, Shakes

Date: 2024-10-31
AO: olympus
Q: Peanuts
PAX: Rollingstone, Rambler, Atlas, K-Pop, Nano, Toolbox, NOAA, Waterboy from F3 Tampa FNGs: None
COUNT: 9

WARMUP: SSH; WMH; MP; DB; DD; WGS; CK
THE THANG: Partnered up to spell Halloween DORA style.
H – Hillbillies x75
A – Arm Curls x100
L – Lunges x150
L – LBCs x175
O – Ovehead Press x200
W – Windshield wipers x250
E – Elf on the Shelf x275
E – Earl Fondas x125
N – Nipple scrapping rows x50

This was coupled with running goal line to goal line.
MARY: nah
ANNOUNCEMENTS: grunt; F2 in 2 weeks
COT: This was an interesting workout. Nano was late but made it in record time. I had an anatomy lesson with Toolbox, Cropduster didn’t show up, and Rolling Stone was possessed and didn’t appear in the PoL.

Cherish our democracy.

Tags: olympus, Rollingstone, Rambler, Atlas, K-Pop, Nano, Toolbox, NOAA, Waterboy from F3 Tampa