Backblasts

Date: 2025-06-25
AO: thedriveway
Q: bogey
PAX: Lucius, Legacy, Flux, Prestige, Papi, Hops
FNGs: None
COUNT: 7
WARMUP: SSH, IW, HB, MP, WM, WMH, CP, DDog, Kobra Kai

THE THANG:
TheDriveway Circuit Workout (3 rounds)

Buy-in: burpees, blockees, or *man-makers (using dumbbells: 1 rep = merkin on dumbbells to single arm row L/R to burpee standup with curl to OHP)

Round 1: warm-up round using block/coupon
Rounds 2&3: PAX CHOICE – add-in dumbbells, sandbags, KBs, meds balls. PAX had the option of scaling (up and/or down) weights and reps as wanted. For example – increase weight while lowering rep count; or, lower weight while increasing rep count.

OHP
Curl
KB/coupon swing
Low Row
Forward toss sand med ball/sandbag (Rd 1)
Over shoulders (sand med ball/sandbag) or coupon grave diggers (Rd 2&3) Deadlift or squat sandbag/coupon/etc
KB/coupon shrugs

After each round, perform the following, IC:
merkins
mtn climbers
shoulder taps

Cash-out: flutter kicks IC with coupon/med ball/sandbag overhead hold

Coupon Options:
Sandbags – 40#, 60#, 80#
Med ball- 40#, 60#, 80#
KB – 35#, 44#, 53#
Dumbbells – 10#, 20#, 25#, 30#
Blocks

MARY: Flutter kicks IC with overhead coupon hold

ANNOUNCEMENTS: ruck and float, ruck-only AO Thursdays 0600 at horizon-ao, 1stF & 3rdF workout Thursdays at new Nottingham AO, see announcements channel, GORUCK Christmas in July sale

COT: F3’s regular beatdowns challenge the PAX, and the PAX like challenges. The F3 HIM openly and willingly invites pain and suffering into his life because he knows adversity is the crucible for an F3 HIM, and adversity can be a powerful force for transformation. Dedicated strength training can be an important part of this journey.

Today’s beatdown was borrowed from a set list that YHC uses in his own driveway at home on Saturdays and/or Sundays. These driveway workouts are held in the light of day. And yes, YHC’s neighbors think this is crazy.

So, naturally, YHC was called to share this driveway beatdown with fellow PAX!

An AO dedicated to moving weight can help the F3 HIM become more well-rounded in his lifelong fitness journey.

thedriveway should be viewed as another opportunity, among many amazing F3 opportunities, for the F3 HIM to accelerate.

SYITG!

Tags: thedriveway, Lucius, Legacy, Flux, Prestige, Papi, Hops

Date: 2025-06-23
AO: thefarm
Q: Firehead
PAX: Squatter, Trilogy, Infinity, Lumbergh
FNGs: None
COUNT: 5
WARMUP:
Michael Phelps, Willie Mays Hayes, Don Quixotes, Mosey Around the Fields

THE THANG:

Circuit of 5 stations, 45 seconds per each station x 3 rounds

Cycle 1:
Merkin
Plate Curl
Goblet Squat
Mountain Climbers
Coupon Overhead Press

Cycle 2:
Coupon Row
Plate Swing
SSH
Coupon Skull Crushers
Inchworm Merkins

MARY:
X-factors, American Hammers, Rosalitas, Side Crunches

ANNOUNCEMENTS:
COT:
Keep busy. We need to be busy to stay happy. Don’t overdo it of course.

Tags: thefarm, Squatter, Trilogy, Infinity, Lumbergh

Date: 2025-06-25
AO: horizon-ao
Q: Magoo
PAX: 3 mile, Kodiak, vplaxico, Mr Haand
FNGs: None
COUNT: 5
WARMUP: wmh, cherry picker, perfect stretch
THE THANG: everyone gets a toy, 12 ball slam counter, lap around trees with sprint up hill. Lather, rinse, repeat. MARY: flutter kick, freddy mercury, big boys
ANNOUNCEMENTS: rucking thursday 6 am. any weight/no weight COT: There is no way in hell I would do this workout alone.
Thanks gentlemen.

Tags: horizon-ao, 3 mile, Kodiak, vplaxico, Mr Haand

Date: 2025-06-25
AO: thepatriot
Q: Boardwalk
PAX: CableGuy, Trademark, Enron, Flipper, Shake ‘n’ Bake, Wedding Singer, LaForge, Piano Man, Short Rib, Walker, @nascar, @overthrow FNGs: None
COUNT: 13
WARMUP: Dynamic warm up – SSH; scoop walk – mosey; CP; open gate walk – mosey; WMH; close gate walk – mosey; MP; Frankenstein walk – mosey; DD; WG; CK

THE THANG:

Rd 1: 10 Blockees, 10yd BC, 15 Burpees, 10yd BC, 20 Plank Jacks, 10yd BC, 25 Merkins; 25 Merkins, 10 yd CB, 20 Plank Jacks, 10yd CB, 15 Burpees, 10yd CB, 10 Blockees LAP

Rd 2: 10 WW3, 10yd Lunge walk J, 15 Big B, 10yd Lunge walk J, 20 WW1, 10yd Lunge walk, 25 LBC; 25 LBC, 10 yd Rev Broad J, 20 WW1, 10yd Rev Lunge walk, 15 Big B, 10yd Rev Lunge walk, 10 WW3 LAP

Rd 3: 5 Thrusters, 10yd Space invader (SI) 10 BH, 10yd SI, 15 Squats, 10yd SI, 20 CR; 20 CR, 10 yd SI, 15 Squats, 10yd SI, 10 BH, 10yd SI, 5 Thrusters LAP

MARY: DD, CK

ANNOUNCEMENTS: Ruck and Float; Check out the new AOs on the channels

COT: Take the time to enjoy your family and friends this summer. In the end, life is less about achievement than it is about collecting memories. For a good book on the subject, check out Die With Zero.

Tags: thepatriot, CableGuy, Trademark, Enron, Flipper, Shake ‘n’ Bake, Wedding Singer, LaForge, Piano Man, Short Rib, Walker, @nascar, @overthrow

Date: 2025-06-25
AO: compound
Q: Rambler
PAX: Popeyes, Poe, Doodles, Skidoos, Corkscrew (F3 The Capital), citrus, Cactus, Monk, Ashe FNGs: None
COUNT: 10
WARMUP: motivators, wmh, Cherry twist, world’s greatest stretch, table top with reverse leg pull
THE THANG: see picture for rounds one and two which included moving blocks every 20 yd to conduct an exercise. We ended both rounds with a primer bag toss and then a Ricky baggie MARY: lbc’s dead starfish, Jane Fonda
ANNOUNCEMENTS: rock and float on July 26th, looking for 9/11 volunteers for Q and support, at Section hike at the hardest mile on the maine New Hampshire border
COT: today marks the anniversary of Anne Frank’s diary being published in 1947. It struck me that she was only 13 when her family was forced to move into a very small room where they stayed hidden for over 2 years- never able to go outdoers and were required to stay quiet with no use of a bathroom throughout the day. As people were working in the building for the fear of Discovery. It struck me just how horrible those conditions were. And here is this young girl and her family having to deal with such horrible conditions at such a terrible time in our history. Eventually the family that was caring for them was arrested and shortly after her family was discovered and sent to the concentration camps in 1944.. More to the story is that her father by Otto survived and was liberated from Auschwitz. He knew at that time that his wife had died, but he did not know that his two daughters had perished before him and a completely different camp- they passed the spring of 1945 from typhus- just 4 or 5 months before the end of the war in Europe. And it’s a good reminder to all of us just how fortunate we are to live relative safety and out of harm during such tumultuous times. Unable to speak or move, use the bathroom or just endure the horrible conditions with no air conditioning or other comforts of a home that we currently enjoy knowing that any day could be your last day- and to have that happen. Happen people that were so young and had yet to even begin their life really strikes me- and an important reminder ashe think about or complain how hot it is or how difficult your day is- many have suffered much more and have suffered a much worse fate and is important to give thanks to God for all that we have today.

Tags: compound, Popeyes, Poe, Doodles, Skidoos, Corkscrew (F3 The Capital), citrus, Cactus, Monk, Ashe