Backblasts

Date: 2026-05-04
AO: Horizon
Q: 3 mile ,
PAX: 3 mile, Kodiak, Purple Rain
FNGs: None
COUNT: 3
WARMUP: SSH, Michael Phelps, Arm Circles, WMH, Cherry Picker, Down Dog, Up Dog, lunge stretch,
THE THANG: mosey to minor hill, stops along the way for various merkins, upper and lower body, MARY: ran out of time
ANNOUNCEMENTS: Murph, convergence, Boneathon, Boardwalk HH
COT: I love mosey’ing around the ’hood workouts bc 1) they allow for lots of chatting, catching up on the weekend 2) they’re effective and 3) they’re easy to plan.

Being a dad can be hard, finding the balance between a hug and kick in the butt. Realizing, as we compare notes on our kids, that the challenge is always there – regardless of age. Grateful for F3, for the dudes that show up, it’s a beautiful thing we have – being able to talk with other dads, to share the joy and the pain of raising kids … to be on the journey together.

Date: 2026-05-04
AO: Acropolis
Q: Doodles ,
PAX: Atlas, Doodles, Monk, Hightower
FNGs: None
COUNT: 4
WARMUP: ssh, arm circles, Willy, cherry twists, down dog, WGS, sciatic stretch, kobra Kia, child pose. THE THANG:
1 mile run around the lake, then rounds of 7 pull ups, 15 merkins, 30 air squats. Did 6 rounds then 2-3 rounds on your own. 8 round totals = 56 pull ups, 120 merkins, 240 squats. MARY: each gave exercise- LBCs, pickle pointers, box cutters, J los ANNOUNCEMENTS: Murph on May 25, convergence June 6.
COT: Kentucky Derby inspiration. Golden tempo was in last place out of the gate, at 1/2 mile, at 3/4 mile and won the race surpassing the field in only 1/4 mile on the outside. Inspiration is run your race, run at your tempo. As we do the Murph, find your pace and your comfort level of reps.

Date: 2026-05-04
AO: Terrapin Station
Q: Gherkin ,
PAX: Gherkin, Groundhog, Enron, Ice Tea, Ripcord
FNGs: None
COUNT: 5
WARMUP
SSH, IWs, Hillbillies, Michael Phelps, Cherry twists, Willie Mays Hays, down dog, worlds greatest stretch THE THANG –
Murph Prep – DORA style
– Mosey to the jungle gym and break into 3 groups
– Each group starts at a separate station. Station 1 = 5 Pull ups, Station 2 = 10 Merkins, Station 3 = 15 squats
– When the timer starts, each pax has 20 seconds to do the exercise for that station. – After 20 seconds, each pax has a 10 second break to rotate to the next station – Repeat until each pax has rotated through each station 15 times. F3 SPEED Cornhole
Rules:
– Break into 2 teams
– The throw line is 10 yards from the exercise line and the boards are 7 yards from the throw line.
– All PAX begin performing the first exercise of Set A while one PAX from each team bear crawls from exercise line to the throw line, throws 4 bags, notes his score, picks up all 4 of his bags, drops them at the throw line and runs back to his team.
– That team then moves on to the next exercise in the set and the second pax repeats the process.
– The process is repeated until a team has scored 21 or more. (3 points for bags through the hole, 1 point for each bag on the board, learners are 0). – Alternate between exercise sets A and B.
Exercises:
Set A – Merkins, Mucho Leggos, American Hammer, Burpees
Set B – No Cheat Merkins, Bobby Hurleys, Mountain Climbers, Burpees
MARY
LBCs
ANNOUNCEMENTS
– Pop-up AO with post beerateria starting Thursday nights in Arlington – The Murph Challenge Memorial Day at George Mason
– Boneathon Saturday May 31st
– Convergence is the first Saturday of June at Roosevelt Island

COT
Grateful for F3 as YHC is coming up on 55.

Date: 2026-05-04
AO: The Patriot
Q: Lucius ,
PAX: Shank, Wedding Singer, Strange Brew, CableGuy, Landscape, Walker, Lazlo, DoorDash, Shake ‘n’ Bake, Prestige, Rim Fire, Hops, Lucius, Bone, Malpractice FNGs: None
COUNT: 15
WARMUP:
SSH; LBACs; Imperial Walkers; Moroccan NCs; Michael Phelps; Downward Dog; World’s Greatest (TM); Cobra Ka; Child’s Pose

THE THANG:
50x Bent over Rows
100x Merkins
150x BWS
100 yd Rifle Carry
300 meter run
50x Shoulder Taps (IC)
100x Overhead Press
90x BWS
80x Lunge Steps (SC)
100yd Rifle Carry

MARY:
93x LBCs; 10x Donkey Kick; 10x Dirty Dogs; 20x Bird Dogs; 25x Flutter Kicks

ANNOUNCEMENTS: boneathon; Murph; Convergence

COT: Challenge yourself to do something out of your comfort zone.

Date: 2026-05-01
AO: The Driveway
Q: Legacy ,
PAX: Legacy, Fish Fry, Flux, bogey, Prestige
FNGs: None
COUNT: 5
WARMUP: a full 15 minutes of warm-up and joint mobility, including Steve Maxwell and Dave Kovar moves.

Then: RDL – :flag-bg: Bulgarian Sequence

Then: MONTESSORI TIME but many of us did TGUs)

Then: Copenhagen/Clamshell Sequence

Then we closed with Hindu and Iranian merkins.

ANNOUNCEMENTS: summer pop up Thursday evenings

COT: I may be sucking but I’m not quitting!