Backblasts

Date: 2025-11-21
AO: thepatriot
Q: Bob the Builder
PAX: Shake ‘n’ Bake, Smokey, Jag, Hops, NASCAR, Big Short, Rim Fire, Lazlo, Memento FNGs: None
COUNT: 10
WARMUP: Standard

THE THANG:
5 Rounds. Each Round is 5 Minutes. OYO
– 100 yard Run (to opposite goal line)
– Coupon Station Work
– 100 yard run (return to start)
– Goal Line Station Work
– 20 reps of specified exercise
– Advance 20 yards using with specified movement
– Repeat until 5 minute timer ends. See how far downfield you can get.

Round 1 (5 Minutes)
• Coupon Station: 20 Blockees
• Goal Line Station: 20 Merkins / 20-yards of Lunge Walk (repeat)

Round 2 (5 Minutes)
• Coupon Station: 20 Thrusters
• Goal Line Station: 20 Air Squats / 20-yards of Bear Crawl (repeat)

Round 3 (5 Minutes)
• Coupon Station: 20 Overhead Presses
• Goal Line Station: 20 WWII Sit Ups / 20-yards of Crawl Bear (repeat)

Round 4 (5 Minutes)
• Coupon Station: 20 Coupon Squats
• Goal Line Station: 20 Flutter Kicks IC / 20-yards of Broad Jumps (repeat)

Round 5 (5 Minutes)
• Coupon Station: 50 Coupon Curls then Rifle Carry straight to Goal Line • Goal Line Station: 5 Blockees / 20-yards of Murder Bunnies (repeat)

MARY: None

ANNOUNCEMENTS: None

COT: YHC shared about a challenging extended family relationship that’s been a recurring source of frustration. After reframing the situation as spiritual resistance training, things have genuinely improved. Just like F3, growth comes through discomfort. Those hard interactions can be seen as workouts God puts in front of us to strengthen our ability to love our neighbors. With Thanksgiving coming up, better start practicing now!

Tags: thepatriot, Shake ‘n’ Bake, Smokey, Jag, Hops, NASCAR, Big Short, Rim Fire, Lazlo, Memento

Date: 2025-11-20
AO: ao-the-bullpen
Q: Peloton
PAX: Peanuts, Trolley, Peloton
FNGs: None
COUNT: 3
WARMUP:
– SSHH
– Imperial Walkers
– Willy Mays Hayes
– Stretch OYO
THE THANG:
Used my sons made up workout for this morning
– 20 merkins
– 20 BBSU
– 20 scissor kicks (4 ct)
– 10 squats
– 10 American Hammers (4 ct)
– 10 minute run
Perform twice

COT:
Talked about emotional presence

Tags: ao-the-bullpen, Peanuts, Trolley, Peloton

Date: 2025-11-20
AO: hoya-paxa
Q: FIFA (F3 The Capital)
PAX: Gherkin, Trademark, Hobbyhorse
FNGs: None
COUNT: 4
WARMUP:
15 SSH IC
15 imperial Walker squats IC
10 merkins IC
10 mountain climbers IC
10 shoulder taps IC
10 Cherry pickers IC
8 willie mays hays IC

THE THANG:

Line up on end line
15 thrusters OMQ
El Capitain to 15 yd line, sprint to 30 yd line and back to start 10 thrusters SC OYO

12 merkins IC
High knees to 15 yd line, sprint to 30 yd line and back to start 15 merkins SC OYO

20 squat jump OMQ
Bear crawl to 15 yd line, sprint to 30 yd line and back to start 12 squat jumps SC OYO

8 burpees OMQ
Sprint to 30 yd line and back
6 burpees SC OYO

Mosey the blacktop

12 thrusters OMQ
El Capitain to 15 yd line, sprint to 30 yd line and back to start 8 thrusters SC OYO

10 merkins IC
High knees to 15 yd line, sprint to 30 yd line and back to start 12 merkins SC OYO

15 squat jump OMQ
Bear crawl to 15 yd line, sprint to 30 yd line and back to start 8 squat jumps SC OYO

6 burpees OMQ
Sprint to 30 yd line and back
4 burpees SC OYO

Mosey the blacktop

10 thrusters OMQ
El Capitain to 15 yd line, sprint to 30 yd line and back to start 8 thrusters SC OYO

8 merkins IC
High knees to 15 yd line, sprint to 30 yd line and back to start 10 merkins SC OYO

12 squat jump OMQ
Bear crawl to 15 yd line, sprint to 30 yd line and back to start 6 squat jumps SC OYO

4 burpees OMQ
Sprint to 30 yd line and back
3 burpees SC OYO

MARY:
15 LBCs IC
15 scissors IC
15 BBS SC
15 American Hammer IC
8 flutter low and fast IC
8 flutter high and slow IC

ANNOUNCEMENTS:
Nathaniel Kronisch memorial workout at potomac-rising 11/26 at 7a. All family members welcome. We’ll play some football, intersperse some exercises, enjoy some food/drink, and remember Nathaniel.

Dec 6 at compound there will be a holiday bowl. More info to be shared.

COT:
One of the dad’s from my son’s baseball team passed from a heart attack last week. Today my wife and I are taking our son to the service. This is his first exposure to the sadness life can sometimes throw our way. We think he’s ready to learn that sometimes you have to deal with tragedy. But gentleman, please take care of yourselves. Be healthy. Be active. Eat right. Get the tests you’ve been putting off. Tell the people you love that you love them.

Tags: hoya-paxa, Gherkin, Trademark, Hobbyhorse

Date: 2025-11-20
AO: olympus
Q: Hightower
PAX: Baywatch, Pop Fly, Ashe, NOAA, Crop Duster, Wild thing, Battleship, Doodles, Toolbox, Nano, Flea, Drano, Diesel (Eagles Nest – Athens, AL) FNGs: None
COUNT: 14
WARMUP:
Fellowship laps around track to warmup, followed by dynamic stretching.

THE THANG:
5 movements, 500 per round, AMRAP
10 burpees
20 merkins
30 big boys
40 air squats
400 meter run

Rinse & Repeat , got 3 rounds in: 1,500

MARY:
Ring of Fire Core exercises

ANNOUNCEMENTS:
12/4: book club hosted by Rambler
12/6: flag football at Compound

COT:
Upcoming Thanksgiving week, look around, so much to be thankful for right here. Whether it’s these men in F3, our families at home, our parents that raised us. So much to be thankful for, be sure to give them appreciation and gratitude.

Tags: olympus, Baywatch, Pop Fly, Ashe, NOAA, Crop Duster, Wild thing, Battleship, Doodles, Toolbox, Nano, Flea, Drano, Diesel (Eagles Nest – Athens, AL)

Date: 2025-11-19
AO: compound
Q: Rambler
PAX: citrus, Hightower, Corkscrew (F3 The Capital), Skidoos, Poe, Doodles, Sunny, Monte Karlo FNGs: None
COUNT: 9
WARMUP: SSH, CP, TT w. Reverse Leg Stretch, WGS, WMH
THE THANG: 4 Stations. S1. Timer. Run corner to corner of field with 40+lbs bag. At return we transition stations. S2. Secondary timer. Bag toss – sideways bag toss for 40 yards and back – at return station 3 transitions exercises. S3. Transition between OH Press, Carolina DD, Curls, Bent Over Row, WW3, Incline Merkin, Toy Soldier Incline. S4. Block Rotation between 3 PAX. MARY: LBCs, Heels2Heaven, Flutters
ANNOUNCEMENTS: Dec 4 Author Host @ Ramblers – 7PM. Dec 6 – some football thing with alot of confusing logistics and data that resulted in additional confusion.
COT: Don’t let the old man in. As we approach the holiday season – important to keep an open heart / open mind and playful attitude. As we get older – it’s easier to let the patience levels go down and let the old man perspective take over. Go into the holiday with joy and a playful spirit. It has a higher chance of bringing you great spirit and your family as well.

Tags: compound, citrus, Hightower, Corkscrew (F3 The Capital), Skidoos, Poe, Doodles, Sunny, Monte Karlo