Backblasts

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thepatriot Adapting

Date: 2024-10-21
AO: thepatriot
Q: Summit
PAX: Rim Fire, Roadhouse, Coconuts, Groundhog, Prestige, Flux, Skymiles, My Space, Jenner, Gherkin, Ice Tea, Fitz-Hume, CableGuy, Boardwalk, Lazlo, Big Short FNGs: None
COUNT: 17
WARMUP: SSH, Imperial Walkers, Cherry Pickers, Downward Dog, WMH, WGS

THE THANG:
– Tabata Set 1: (20 secs work, 10 secs rest X 8 sets)
– Alternate Mucho Lego (BB + Squats ) & Coupon Dips
– Suicide Set 1
– Partner 1 runs suicide to 50 yard line and does 5 burpees at 50…runs to goal line back to 40 YL for 4 burpees…30..3 burpees, etc.
– Partner 2 alternates the following exercises: coupon plank jacks (10) and cactus jump squats (10)
– When Partner 1 completes suicide then switch till all PAX are done (hold plank while wait for six) – Tabata Set 2
– Alternate blockees & high knees
– Murder Bunny | Rifle Carry Set 1
– Partner 1 murder bunny to 50 yard line and rifle carry back
– Partner 2 alternates the following exercises: coupon plank jacks (10) and cactus jump squats (10)
– When Partner 1 completes murder bunnies then switch till all PAX are done (hold plank while wait for six) – Tabata Set 3
– Alternate coupon jumps & mucho lego
– Rinse & Repeat both Suicide Set and Murder Bunny/Rifle Carry sets but to 30 yard line and back – Fit in another Tabata Set 4
– Alternate blockees & burpees

MARY: American Hammers, Flutter Kicks

ANNOUNCEMENTS: Grunt, Old Rag…Iron Sharpens Iron…check Slack for more information

COT:
YHC spoke about advice his father gave while starting professional career that adaptability is perhaps the most important skill to develop. YHC shared story of adapting to new geographic regions…Jersey now NOVA, etc and finding the things that unite us rather than divides us. Finding the best in people.

So….just as we develop muscles through beatdowns…let’s all develop the skills of adaptability.

Thanks for joining this Monday morning!

Tags: thepatriot, Rim Fire, Roadhouse, Coconuts, Groundhog, Prestige, Flux, Skymiles, My Space, Jenner, Gherkin, Ice Tea, Fitz-Hume, CableGuy, Boardwalk, Lazlo, Big Short

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horizon-ao Dora Reintroduction

Date: 2024-10-21
AO: horizon-ao
Q: Brown Bag
PAX: Disco, Classified, Kodiak, Attache’, 2 percent, Purple Rain, Mulligan FNGs: None
COUNT: 8
WARMUP: SSH, WMH, CP, DQ, LBAC, MN, Down Dog, World’s Greatest, Cobra Kai, Fellowship Lap
THE THANG: Line up at endline and 4x sprint to midfield and back EMOM; grab coupon and perform Dora 2x ((1) 100 burpees, 150 curls, 200 air squats; (2) 100 derkins, 150 Alpos, 200 mountain climber (IC)) MARY: 10xSuperman
ANNOUNCEMENTS: Grunt, New AO Opening 11/1, thanks to those who helped Kodiak’s son with his Eagle project COT: 1 minute of quiet reflection; thanks for helping me get the Led Out!

Tags: horizon-ao, Disco, Classified, Kodiak, Attache’, 2 percent, Purple Rain, Mulligan

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hamilton Coupons in the Gloom

Date: 2024-10-21
AO: hamilton
Q: Booking
PAX: Legacy, Flat Tire, Goldfish
FNGs: None
COUNT: 4
WARMUP: SSH, Windmills, Cherry Pickers, WM Hayes, Michael Phelps, Imperial Walkers, Down Dog, World’s Greatest Stretch, Cobra Kai THE THANG:
4 Corners

15 OH Press
Rifle Carry down the sideline
Run a lap

15 OH Press
15 Curls
Shoulder Carry Diagonally to the other end of field
Run a lap

15 OH Press
15 Curls
15 Low Rows
Rifle Carry down the sideline
Run a lap

15 OH Press
15 Curls
15 Low Rows
15 Coupon Squats
Farmer Carry Diagonally to the other end of field
Run a lap

15 OH Press
15 Curls
15 Low Rows
15 Coupon Squats
15 Around the Worlds
Rifle Carry down the side line
Run a lap

15 OH Press
15 Curls
15 Low Rows
15 Coupon Squats
15 Around the Worlds
15 Coupon Calf Raises
Shoulder Carry diagonally to other end
Run a lap

15 OH Press
15 Curls
15 Low Rows
15 Coupon Squats
15 Around the Worlds
15 Coupon Calf Raises
15 Atlas Shrugs
Rifle Carry down the side line

15 OH Press
15 Curls
15 Low Rows
15 Coupon Squats
15 Around the Worlds
15 Coupon Calf Raises
15 Atlas Shrugs
15 Coupon Leg lifts
Farmer Carry back to starting point

MARY: Flutter Kicks, LBC
ANNOUNCEMENTS: Old Rag coming up/ Grunt coming up
COT: Fear associated with change is often greater than the cost of making a mistake. The pain of making a mistake is nothing compared to the pain of regret.

Tags: hamilton, Legacy, Flat Tire, Goldfish

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mondaynightruckers Pax-on-Parade 2024 – The Great Pumpkin

Date: 2024-10-19
AO: mondaynightruckers
Q: Stewie , Rocketman
PAX: Rocketman, Trifecta, Nano, Lonestar, Blip, Jetstream, Stewie, Chasqui, Renaissance, Double Tap, All the 2.0s…about 10 of them. FNGs: None
COUNT: 10

WARMUP: NA
THE THANG:
Haymarket Day was attended by roughly 35,000 people and over 250 venders this year in Haymarket, VA. The Gainesville/Haymarket PAX used this opportunity to being awareness of F3’s presence to the area by entering into the annual parade.

We met at the QBE lot with Jeep and trailer to begin setup and decorating around 8:15ish.
Slowly PAX rolled in until about 9:45 and we finished decorating in time to get a solid POL pic before we pulled-out.

We had a 5×10 trailer filled with hay bales and 2.0’s. The trailer was deorated with F3 signage, pumpkins, and a “welcome great pumpkin” sign for our them, the Charlie Brown Great Pumpkin.

The jeep (courtesy of Double Tap ) had 3ft Snoopy sleeping on the roof and a large decorative pumpkin on the hood and QR code to the capital web site.

With the Jeep in neutral, all this was in tow by 4 rotating PAX pulling with tow straps. It was awesome to hear the awe from the crowd. The pull really wasnt that strenuous once it got rolling.

Leading the entire F3 procession was a gigantic very professional F3 banner designed and provided by Trifecta. This was held up by two PAX.

YHC brought 1000 customized F3 business cards to be passed out. Everyone including the 2.0s grabbed a stack of F3 business cards and wrote in personal contact info to be distributed. It seems that the donuts gave the 2.0’s the right amount of sugar because collectively we distributed between 500-750 business cards hand-to-hand to the spectators along the 0.8 mile pull through the vendor corridor.

At the end of the pull it was a quick disassemble, a final POL, and fistbumps before we split. Everyone has a busy and full weekend and it was great to have everyone carve time out of our morning to make this outreach a success.

Looking forward to a report from the SLT to see if any uptick on F3the Capital website.

A google photo folder was shared on the pax-on-parade page just preceding this backblast. Everyone is adding photos. If you have trouble accessing or adding reach out to Rocketman.

Lastly, thanks Nano for making the trek out and representing the greater region. It definitely helped reinforce that we doing this as part of something much bigger.

While this is fresh on your mind by all that attended, we need your constructive feedback. YHC had no idea what this was going to become or how to even begin this event. While I think this went well, there is ALWAYS something to improve. Please chine in with ideas how this could have been better and how to improve for next time.

Here’s mine:
It would have been better if more guys show up and we all stuck around for some 2nd F time (eg beer garden) afterward to continue the fellowship and EHing the crowds.

MARY: NA
ANNOUNCEMENTS: NA
COT: NA

Tags: mondaynightruckers, Rocketman, Trifecta, Nano, Lonestar, Blip, Jetstream, Stewie, Chasqui, Renaissance, Double Tap, All the 2.0s…about 10 of them.