Backblasts

Date: 2025-05-16
AO: olympus
Q: Ashe , Pop Fly
PAX: Toolbox, Sunny, Rollingstone, Atlas, Obadiah, Crop Duster, NOAA, Hightower, Monte Karlo, Whammo, Sunrise, Welcome Decaf!!! FNGs: 1 Welcome Decaf!!!
COUNT: 14
WARMUP: SSH, WMH, chalk writing, warm up lap

THE THANG: 1 lap followed by:

10 man makers

20 isometric reverse fly

30 swings

40 squats

50 decline merkins

Repeat

MARY: flutter kicks and LBCs

ANNOUNCEMENTS: Memorial Day Murph, convergence

COT: looking for ways to participate and be present in life new ways.

Tags: olympus, Toolbox, Sunny, Rollingstone, Atlas, Obadiah, Crop Duster, NOAA, Hightower, Monte Karlo, Whammo, Sunrise, Welcome Decaf!!!

Date: 2025-05-16
AO: thefarm
Q: Firehead
PAX: Trilogy, Pad Thai, Lumbergh, Infinity, Running Man
FNGs: None
COUNT: 6
WARMUP:
Michael Phelps – Cadence
Don Quixotes – Cadence
Beet pickers – cadence
Mosey around the fields – OYO

THE THANG:
2 Rounds
Sprint – whole field (we did mosey second time)
40 Air squats- count
30 shoulder taps – cadence

High knees – half field
20 Tricep dip – count
20 Derkins – count
20 Plank Jacks – Cadence

Walking Lunge – Half field
30 SSH – cadence
20 merkins – count
20 mountain climbers – cadence (skipped second round)

MARY:
Freddie Mercuries, Mountain Climbers, Flutter Kicks, American Hammers, WW2s, Side Crunches

ANNOUNCEMENTS:
Ruck on Saturday, Running Man Q for Monday, Trilogy for VQ Friday

COT:
Conan O’Brien on hoping to get hired on David Letterman’s show as a writer. He thought his destiny was to be writer for David Letterman. He thought it was the only way to the future. He didn’t get the job. It was between him and some other person, and the other person got it. He had felt that he was on the yellow brick road, but now there was a huge wall in front of him. It was one of those moments where he thought it wasn’t going to work out for him. “What you learn later on is that you needed that wall… Had I gotten that job at Dave’s show, things may not have worked out for me. Disappointments are part of the ride… They are an essential part of the ride.” Recently, David Letterman gave Conan O’Brien the Mark Twain award.

Tags: thefarm, Trilogy, Pad Thai, Lumbergh, Infinity, Running Man

Date: 2025-05-16
AO: terrapin-station
Q: CableGuy
PAX: 2 percent, Groundhog, Robo, Flat Tire, Goldfish, Kodak, Breach FNGs: None
COUNT: 8
WARMUP: Side straddle hop
Itty bitty arm circles
Cherry Pickers
Willie Mays Hayes
Down Dog
Cobra Kai
THE THANG: Marvelous Mile:
Line up at and stand by for the Marvelous Mini Mile:
10x Overhead Press
100M/Y Farmers Carry
10x Coupon Squat
100M/Y Rifle Carry
10X Low Rows
100 M/Y Farmers Carry
10X Coupon Swing
100M/Y Rifle Carry
Continue rounds with 20, 30, 40 reps to complete Mile
MARY: Freddie Mercury, LBC
ANNOUNCEMENTS: Murph, Boneathon, Convergence
COT: Be mindful of getting the most from time spent with loved ones. Make sure they think of you as a loving presence and not just a task master. Our eldest son has been home for a week. He will only be here for a week all summer, pretty much. In that time I have spent $4,000 on service for a car that he has beaten the shit out of and been awakened every night with slamming doors and kids in and out of the house. Still, I’ll be sad when he leaves again. Don’t get mired in always nagging and feeling like you have to teach lessons. Be in the moment and make them feel loved!

Tags: terrapin-station, 2 percent, Groundhog, Robo, Flat Tire, Goldfish, Kodak, Breach

Date: 2025-05-16
AO: horizon-ao
Q: Summit
PAX: 3 mile, Kodiak, sticks, F-No, Fish Fry, Obadiah, Poe, Disco FNGs: None
COUNT: 9
WARMUP: All IC…SSH, IW, HB, WMH, CP, Michael Phelps, DD, WGS, CK

THE THANG: Shoulder Crusher
– Tabata Set 1: Mucho Lego & Burpees
– Fellowship Lap
– 4 Corners
– Corner 1: 10 Merkins
– Corner 2: 10 Merkins + 15 Glee’s
– Corner 3: 10 Merkins + 15 Glee’s + 20 Plank Jacks
– Corner 4: 10 Merkins + 15 Glee’s + 20 Plank Jacks + 25 Mountain Climbers – Tabata Set 2: Shoulder Taps with legs on bench & Dips
– Fellowship Lap
– Block & Bears with 75 lb sandbag…drag to partner at 50 yard line zig zagging till finished. Others do a bunch of shoulder exercises while wait – Bear Crawls and Crab Walks together to finish us out…

MARY: All IC….Flutter Kicks, American Hammers

ANNOUNCEMENTS: Boneathon, Murph, Convergence..check channel

COT: Shared a bit of Hei Hei’s F3 story. Was hesitant to join. Initially frustrated because limited. PAX joined him at the 6 and he found his squad. Was the beginning of the My Impossible journey.

Message: Doing hard things together is transformative. We all need a squad. Look out for each other. Thanks for being my squad gents.

Full story: https://www.linkedin.com/pulse/how-f3-changed-my-lifeand-helped-me-choose-jeff-harmon-sltoe/?trackingId=GgrRhPPzSwaLCN%2Bc%2FzLrRw%3D%3D

Tags: horizon-ao, 3 mile, Kodiak, sticks, F-No, Fish Fry, Obadiah, Poe, Disco

Date: 2025-05-16
AO: atlantis
Q: Hammer
PAX: SeaCow
FNGs: None
COUNT: 2
WARMUP: SSH, Don Qs, I’s/Y’s/T’s, Little Arm Circles, DownDog, World Greatest Stretch, 5 minute mosey

THE THANG: Four Stations, EMOM, 2 minute mosey as needed.
Station 1: Deadlift (60# bag)
Station 2: Rows (60# bag)
Station 3: Durkins/CDDs
Station 4: Burpee/Squat Clean/Thrusters

MARY: Flutter kicks (25 4ct IC), LBC (50), Plank (60 sec), Starfish Crunch (10), American Hammers (10 4ct, IC).

ANNOUNCEMENTS: Murph, 26 May George Mason. Convergence 2025convergence-planning: 7am, TR Island June 7th.

COT: F3 Nation’s Nantan (Dark Helmet) was on Art of Manliness Podcast and it’s worth a listen. Coalesced a couple thoughts in my head from Marcus Aurelius: “The happiness of your life depends upon the quality of your thoughts” and while I love that quote, it seems insufficient on its own. Separately, Aurelius also notes: “Waste no more time arguing about what a good man should be. Be one.” Now we’re cooking.
I like how these two ideas fit seamlessly with the idea of phronesis (also mentioned in the show). And it boils down to this.
You know how to make decisions. You know what the right thing to do is. Do that thing. You’ll enrich your life and the lives of those around you. Keep your mind right, and the space for deeds follows. Do the deeds right and your life will follow.

Tags: atlantis, SeaCow