Backblasts

Date: 2024-10-16
AO: thepatriot
Q: Strange Brew
PAX: Rim Fire, CableGuy, Mulligan, Wedding Singer, Shake ‘n’ Bake, Lucius, Skymiles, Big Short, Lazlo, 2 percent, Couch Potato FNGs: None
COUNT: 12

WARMUP: usual with Imperial Blocker
THE THANG: 3 Rounds Dora -1 40 Kraken Burpee/rifle carry; 2 coupon curls/lap/coupon calf raises/lap; 3 100 coupon squats/murder bunny; Blocktanomo (once in a lifetime experience)
MARY: leg raises; flutter kicks with coupon; WWII with coupon; Nolan Ryan; toy soldiers
ANNOUNCEMENTS: Grunt; Old Rag hike; Bone sponsored cornhole tournament this weekend
COT: YHC’s in-laws are increasingly in need of support. Look for ways to support your partners. By helping my in-laws, I am supporting my partner as well.

Tags: thepatriot, Rim Fire, CableGuy, Mulligan, Wedding Singer, Shake ‘n’ Bake, Lucius, Skymiles, Big Short, Lazlo, 2 percent, Couch Potato

Date: 2024-10-16
AO: potomac-rising
Q: Tiger Lilly
PAX: Sherpa, Tiger Lilly, FIFA (F3 The Capital), Clinic, Baguette, Pothole, Promoter, RA, ShamWow, Low key, El Doblé, Buckeye FNGs: None
COUNT: 12
Having observed recent growth within the AO, it was decided to do some Q training today (not a full Q school) to help prepare pax for a VQ.

Warmup:
Started discussing the history of F3 and SCS.
25 Side Straddle Hops
Stretch on your own while outlining how to Q.
15 Imperial Walkers
Review of 5 core principles
Provide direction for calling exercises and cadence using 10 Merikans
Hold plank and discuss pace of cadence use 10 Merikans varying cadences to emphasize.

Thang:
Circle Jerk – All Pax take turns leading an exercise in the center of all other pax. Stopped several times to provide more direction and clarification, including discussion when to do single count vs in cadence.
Dora – Partnered up and did a quick Dora of lunges down and back and completing 10 burpees, 20 squats, 30 Merikans, and 40 shoulder taps. Hold Al Gore until all in.

Mary:
Captain Thor – 1:4 ratio of Big Boy Sit-ups:American Hammers increasing in count from 1:4 up to 5:20.

COT:
Count-a-Roma – 12 stong
Name-a-Roma – Happened and then explained Hate and Respect
Ball-of-man – discussed making a decision and moving forward. Progress is easier to correct than getting thing moving from a stopped position. This helps the SCS by posting and modifying as needed. Just show up and make progress.

Tags: potomac-rising, Sherpa, Tiger Lilly, FIFA (F3 The Capital), Clinic, Baguette, Pothole, Promoter, RA, ShamWow, Low key, El Doblé, Buckeye

Date: 2024-10-15
AO: softballs
Q: SAAS
PAX: Jenner, Bone, Coxswain, Prestige, Defiance, Poe, 2 percent, Old Bay FNGs: None
COUNT: 9

WARMUP: waiting for Jenner so we didn’t have to forfeit
THE THANG:

Some unforgettable innings!
– a 1-2-3 inning!
– Batting around, nearly a grand slam by Jenner who nearly caught Poe at home plate, six or seven runs in an inning, we ran out of fingers to count – Old Bay’s sliding clinic and hitting the “thin part of the glove” – Coxswain’s near-death experience

Between those, we watched the other team put on a batting clinic.

MARY:
ANNOUNCEMENTS: with reschedules, the season’s lasting until 11/14 :cold_face: COT: I’m tired of losing, but I’m having a blast.

Tags: softballs, Jenner, Bone, Coxswain, Prestige, Defiance, Poe, 2 percent, Old Bay

Date: 2024-10-16
AO: compound
Q: SlimJim
PAX: Hightower, Poe, Peanuts, Popeyes, Summit, Skidoos, citrus, Obadiah, 0 FNGs: 1 0
COUNT: 9

Warm Up
– Crossed legged stretch
– Butterfly Stretch n
– Abe Bigotas
– Cherry Pickers
– Willie Mays Hays
– Side shuffle to a sprint
– Frankensteins to a sprint
– High knees to a sprint
– Butt kickers to a sprints

Rounds
1. Squats -30sec/ Front Lunges-60sec/ Merkins- 45sec.
2. Burpees-30sec/ Moroccan Night Clubs-60sec/ Merkins-45sec. 3. Shoulder Taps-30sec/ Pickle Pointers-60sec/ Merkins-45sec 4. Alt. Toe Touches-30sec/ Flutter Kicks-60sec/ Merkins-45sec 5. Mountain Climbers-30sec/ LBCs-60sec/ Merkins-45sec
6. Hello Dollies-30sec/ Imperial Squat Walkers- 60sec/ Merkins-45sec Run

Rinse and Repeat, flip the sets…

– Westies Motivator (8)
•Calf raises
•Jump rope jumps
•Quarter jacks (no arms)
•Half jacks (arms 1/2 way)
•SSHs
-and back down the ladder (Up and Down the ladder)

COT:
– Countarama
– Namarama
– Announcarama
– Thought o Rama
Question to ponder: What has doing F3 taught you about yourself?

HIMs took a turn sharing what F3 has taught them about themselves!

Tags: compound, Hightower, Poe, Peanuts, Popeyes, Summit, Skidoos, citrus, Obadiah, 0

Date: 2024-10-16
AO: ignite
Q: Gherkin
PAX: Popeye, Fitz-Hume, Legacy, Kodak, meister, Goldfish, Gandalf, Yodel FNGs: None
COUNT: 9
WARM UP
SSH, Imperial Walkers
Hillbillies, Cherry Picker, WMH
Popeye Punches, Downdog,
World’s Greatest stretch, Cobra Kai

THE THANG
• Mosey to the parking lot

Round 1 (8 burpees)
• 3 burpees,
• Cocaine Bear Crawl 5 parking spaces
• 5 Burpees
• Run back to 1st parking spot

Round 2 (15 Burpees)
• Repeat Round 1
• Crawl Bear 5 parking spaces
• perform 7 burpees
• Run back to 1st parking spot

Round 3 (24 Burpees)
• Repeat Round 2
• Lunge Walk 5 parking spaces
• Perform 9 burpees
• Run back to 1st parking spot

Round 4 (35 Burpees)
• Repeat Round 3
• Inch Worm 5 parking spaces
• Perform 11 burpees
• Run back to 1st parking spot

Round 5 (48 Burpees)
• Repeat Round 4
• Crab Walk 5 parking spaces
• Perform 13 burpees
• Run back to 1st parking spot

MARY
Flutter Kicks
American Hammer
Dirty Donkeys

ANNOUNCEMENTS
Old rag, The grunt,

COT
YHC has spent the past year visiting many of the other AOs in the area. We are blessed to have so many with a short drive and YHC has felt welcomed at all of them. They are filed with great guys who are there not only to workout but to support one another. While continuing to post at ignite on Wednesday mornings, YHC encourages you to explore some of the other nearby AOs on other days of the week – you will not be disappointed by the other guys you meet.

Additionally, the support and willingness to help out a brother seems to be universal at F3, so if you are in need of support or encouragement, DM me or reach out to anyone you feel comfortable talking to. We are here for each other. Aye!

Tags: ignite, Popeye, Fitz-Hume, Legacy, Kodak, meister, Goldfish, Gandalf, Yodel