Backblasts

Date: 2024-09-23
AO: thepatriot
Q: Big Short
PAX: Fitz-Hume, Flux, Roadhouse, Prestige, Hops, My Space, Boardwalk, bogey, citrus, Booking, Coconuts, Lazlo, Pepco, SAAS, Strange Brew, 5-way, Rufus FNGs: 1 Rufus
COUNT: 18

WARMUP: the normal routine

THE THANG: PAX split into three groups for rounds of exercises. For each round, the group would run to the opposite end zone and perform two sets of exercises. Once one PAX in the group completed the first set, the group would move to the second set. Ditto for completing the second set. Then PAX run backwards to the end zone and do 10 burpees as a group.

Round 1: 60 mercans and 60 body weight squats.

Round 2: 60 dercans and 60 coupon squats.

Round 3: 60 shoulder presses and 60 flutter kicks.

Round 4: 60 coupon plank jacks and 60 cactus squat jumps.

Round 5: 25 blockees, 25 curls and 25 dips.

MARY: the usual

ANNOUNCEMENTS: the Grunt is coming up in November. In October, hike up Old Rag.

COT: I love you too, Dad.

Tags: thepatriot, Fitz-Hume, Flux, Roadhouse, Prestige, Hops, My Space, Boardwalk, bogey, citrus, Booking, Coconuts, Lazlo, Pepco, SAAS, Strange Brew, 5-way, Rufus

Date: 2024-09-23
AO: hamilton
Q: Hobbyhorse
PAX: Defiance, Legacy, Flat Tire, Popeye, Spud, Gherkin
FNGs: None
COUNT: 7

WARMUP: ssh, iw, windmill, pellet pick, wmh, arms, Phelps, dd, a great stretch
THE THANG: escalator of exercises with run to midfield and jog back after each round

1. ww2 and handless rise
2. No Surrenders, the hard way (THW)
3. American Hammers (4-count)
4. Merkins [Pax join together to pickup 6]
5. Burpees
6. Bobby Hurley
7. Box Cutters (IC)
8. Shoulder Tap (4 count) [Pax join together to pickup 6]
9. Apollo Onos (THW)
10. SSH (IC)
11. WW2
12. Calf raise (IC)

MARY: lbc
ANNOUNCEMENTS: haymaker event.
COT: getting out there is a big deal and pax should be proud of the hard work.

Tags: hamilton, Defiance, Legacy, Flat Tire, Popeye, Spud, Gherkin

Date: 2024-09-20
AO: thefarm
Q: Squatter
PAX: Infinity, Matthew – Running Man, Sparky_The Farm, Firehead FNGs: None
COUNT: 5
WARMUP:
– SSHs IC
– Arm circles
– Beet Pickers
– Don Quixotes
– Michael Phelps

THE THANG:
Stations – 60 seconds per station, 10 second rest/transition Count your reps, try to do more on the second round

Set 1 x2
A – Coupon Curls
L – Forward Lunges
A – American Hammers
R – Rosalitas
M – Merkins

Mosey

Set 2 x2:
A – Bent Over Rows (coupon)
L – Squats
A – WWII (Big boy pushup)
R – Rockettes
M – Mountain Climbers

Mosey

MARY:
Pax took turns leading.

ANNOUNCEMENTS:
None

COT:
Reminiscing on my first anniversary with F3. I am getting stronger, feel healthier, have made good friends and have had some amazing experiences!

Tags: thefarm, Infinity, Matthew – Running Man, Sparky_The Farm, Firehead

Date: 2024-09-22
AO: social-distance
Q: 2 percent
PAX: CableGuy, Booking, Popeye, Speedo
FNGs: None
COUNT: 5

WARMUP: we don’t do that
THE THANG: 6 miles with surgical precision
MARY: 40 Merkins?
ANNOUNCEMENTS: Bone has an indestructible heart
COT: Take JMU with the points for the rest of the season

Tags: social-distance, CableGuy, Booking, Popeye, Speedo

Date: 2024-09-22
AO: mother-ruck-ing
Q: Strange Brew
PAX: Ice Tea, Lazlo, Popeye
FNGs: None
COUNT: 4

WARMUP: N/A
THE THANG: walking with weight
MARY: N/A
ANNOUNCEMENTS: N/A
COT: N/A

Tags: mother-ruck-ing, Ice Tea, Lazlo, Popeye