Backblasts

Date: 2024-09-13
AO: thefarm
Q: Infinity
PAX: F-No, Firehead, Sparky_The Farm, Matthew – Running Man
FNGs: None
COUNT: 5

Warm up: Don Quixotes, Cherry Pickers, Willy Mays Hayes, Michael Phelps, World’s Greatest Stretch, and LBACs.

The Thang:
2RFT 10 reps, IC, with coupon:
– Coupon Shoulder Presses
– Bulgarian Split Squats, left leg
– Bulgarian Split Squats, right leg
– Bent Over Coupon Rows
– Derkins
– Reverse Lunges, left leg
– Reverse Lunges, right leg
– Weighted Calf Raises
– Squat-Curl-Press
– Coupon Swings

Mary: Coupon Chest Press, Coupon Tricep Pullovers, Sweat Angels, Legs over coupon raises, Flutter Kicks w/coupon, LBCs with coupon, and Elbow Plank hold with feet on coupon.

CoT: Reflections on what I learned about leadership and taking tge initiative during the 9/11 Stair Climb. Leadership does not have to be given; truly leadership is stepping up and taking the initiative, but no one else dares.

Tags: thefarm, F-No, Firehead, Sparky_The Farm, Matthew – Running Man

Date: 2024-09-13
AO: sparta
Q: K-Pop
PAX: Hoolihan, Megatron, Pop Fly, Blue Steel, Peanuts, NOAA
FNGs: None
COUNT: 7
WARMUP: ssh. metican, squats
THE THANG: Iron Pax week 1
MARY: nah
ANNOUNCEMENTS: n/a
COT: be patient and professional

Tags: sparta, Hoolihan, Megatron, Pop Fly, Blue Steel, Peanuts, NOAA

Date: 2024-09-12
AO: olympus
Q: Nano
PAX: Monte Karlo, Toolbox, Monk, Ashe, Poe, YNAB
FNGs: None
COUNT: 7
WARMUP: SSH, Willy Mayes Haze, arm circles, Cherry pickers, WGS

THE THANG:
Round 1:

– The PAX partnered up, with one doing lunge walk, the other farmer carry and alternating every 10 yards to the opposite goal line. – 80% jog to other end.
– 50 calf raises
– 80% jog back

Round 2:

– Similar to round 1 but with alternating murder bunnies and rifle carry. – 80% jog to other end.
– 50 SSH
– 80% jog back

Round 3:

– Similar to round 1 but with one curl or one overhead press per yard – 80% jog to other end.
– 50 LBCs
– 80% jog back

Round 4:

– Blocky shuffle 30 yds.
– Cool down Ricky Bobby lap

MARY: LBCs, rocking back and forth, row boats, windshield wipers.

ANNOUNCEMENTS: Looking for a Q and volunteers for leading The Grunt!

COT: Taking on more responsibility can often feel like a burden. It may seem like you are trapped and will have to work harder, and deal with more problems, and so on.

However, have you ever been on vacation and it seems like your entire family won’t stop bickering and you can’t even decide where you want to stop for dinner? How could that be, you have no responsibilities at all. Shouldn’t everything just be easy? Even if you are all on your own with no demands on your time, is life really that much smoother?

Clearly, this just isn’t how it works. It’s true that with more responsibly your decisions become impactful and you have the potential to have a greater influence on those around you. Therefore, it’s not that the other “problems” go away, it’s that your perspective has changed, you don’t have time to bicker so you don’t. You make a decision (right or wrong) and move on.

In general, this new responsibility could be a leadership role, but it could also be something self imposed liked wanting to buy a better car or move to a bigger house so your kids don’t have to tiptoe around so they don’t disturb the neighbors below. In other words, it means you have been given a new purpose.

I often struggle with purpose because it usually begins with finding something you really desire. But what if I’m happy with what I have? This is when it’s time to look outside yourself and ask, what is it that those around me need? How can I help them.

In the end find a need you want to solve, let that new responsibility be the driving force to overcome bigger challenges and in the end we’ll all be better because of it.

Tags: olympus, Monte Karlo, Toolbox, Monk, Ashe, Poe, YNAB

Date: 2024-09-12
AO: edge_of_reason
Q: Quip
PAX: Chef
FNGs: None
COUNT: 2
WEATHER:
60° and clear

WARMUP:
10cc SSH
10cc mt climber
10cc grass grabbers
10cc hillbillies
Bonus burpees x4
Fellowship loop

THE THANG:
x3
10 merkins
20 big boys
30 sec high knees/al gores
Bear crawl stairs in between sets

x3
10 lunges each side
20 dips
30 lbcs
Bunny hop stairs in between sets

Motivator to 7, since we had time

MARY:
45sec each: Superman, high plank, elbow plank

ANNOUNCEMENTS:
Bros and beers next Friday on the 20th, at Barista’s (@Daniel Nichols).

COT:
Praise for things going well with Chef’s family, prayer for continued transition with new 2.0. Quip, looking for a house, and a new job.

Tags: edge_of_reason, Chef

Date: 2024-09-11
AO: sept11stairclimb
Q: Legacy
PAX: Horshack, Summit, SAAS, 2 percent, Ice Tea, Anchorman, Couch Potato, Stewie, True North, Defiance, Ape (Blue Ridge), Traveler, Hobbyhorse, Groundhog, Goldfish, Hammerhead, Kodak, Windtalker, Smokee, Smokey, Bratwurst, Winklevoss, Cowher (Wv), Coxswain, Jenner, Peppermint Pattie, Popeye, Shute, Lockdown (F3 Blue Ridge), Katniss, Nano, Beavis (F3 Bay Area), Squatter, spartan, Fitz-Hume, Baguette, citrus, B-String, Rigger, Mumford, Bluto, Cannoli, 5K, Wildcat, Rudy, F3 Scabby, Winston, CashOnly, FIFA (F3 The Capital), Infinity, Yard Sale, Classified, Booking, Donahue, Azimuth, Peanuts, Rambler, Kodiak, BCG (F3 Harrisburg), I-Beam, Roadrunner, G Money, Yardbird, F-No, Daaa Auditor, Wedding Singer, Bachelor, Redrum (F3 Blue Ridge), Jag, Ultimate Warrior, Musk, Peloton, Flame, CableGuy, Lonestar, Robo, MacGruber – F3 Southsid3, My Space, Fonda, Grappler, Lazarus, Banjo, Mammoth, YNAB, Bellhop, Roddick, Boardwalk, Oorah, Ross, Planer, Scratch & Win, Dark Helmet, Suspension, InDeep, Cold Pizza, Sea Bass, Sea Cow, Crowdstrike, Stix (with an “i” and an “x,” I mean it that way), 2-stroke, Cheesy Poof, MOLLE FNGs: None
COUNT: 146
WARMUP: Led by Nano SSH, Imp Walker, Hill Billy, Willy Mays Hayes, Various others
THE THANG: The assembled PAX, FIA reps, and 2.0s completed 24 starclimb loops up the stairs of the the Lincoln Memorial, which are under construction and thus provide limited access at this time. Before each loop, a member of the workout read a passage that corresponded to a timeline of events starting the morning of September 11th. Various PAX also completed bodyweight reps at the bottom near the Reflecting Pool between. We completed the 24 loops in time, with encouragement from the Nation’s Nantan, Dark Helmet.

A representative sample of the readings is helpful here, this is #24:

On December 18, 2001, Congress approved naming September 11 “Patriot Day” to commemorate the anniversary of the 9/11 attacks. In 2009, Congress named September 11 a National Day of Service and Remembrance. Today, F3 The Capital conducts its annual 9/11 stair climb to remember those who served and perished that day. MARY: n/a
ANNOUNCEMENTS: n/a
COT: Smokey provided a first-hand account of events that day as the Chief Ranger of the National Capital Region for the National Park Service. These written notes from YHC today: We will never forget the sacrifices our heroes made on September 11, 2001.

This event is an annual triumph not just for our region but for F3 Nation writ large. It was a bucket-list event for me to get honor of being the Q this year. Thanks to everyone who stepped up and special thanks to Hightower (with help from Bone’s M and Nano) in spearheading shirts that are excellent and will be treasured for years to come. Also thanks to Hightower and Peloton for arranging the sound system that was very useful. Nano for helpful leadership as always. And also special thanks to Horshack and Gherkin who were helpful to me organizing the 1stf portion of the day while they themselves had a ton to do on the leadership breakfast that followed.

Thanks to everyone who came out!

SYITG!

Tags: sept11stairclimb, Horshack, Summit, SAAS, 2 percent, Ice Tea, Anchorman, Couch Potato, Stewie, True North, Defiance, Ape (Blue Ridge), Traveler, Hobbyhorse, Groundhog, Goldfish, Hammerhead, Kodak, Windtalker, Smokee, Smokey, Bratwurst, Winklevoss, Cowher (Wv), Coxswain, Jenner, Peppermint Pattie, Popeye, Shute, Lockdown (F3 Blue Ridge), Katniss, Nano, Beavis (F3 Bay Area), Squatter, spartan, Fitz-Hume, Baguette, citrus, B-String, Rigger, Mumford, Bluto, Cannoli, 5K, Wildcat, Rudy, F3 Scabby, Winston, CashOnly, FIFA (F3 The Capital), Infinity, Yard Sale, Classified, Booking, Donahue, Azimuth, Peanuts, Rambler, Kodiak, BCG (F3 Harrisburg), I-Beam, Roadrunner, G Money, Yardbird, F-No, Daaa Auditor, Wedding Singer, Bachelor, Redrum (F3 Blue Ridge), Jag, Ultimate Warrior, Musk, Peloton, Flame, CableGuy, Lonestar, Robo, MacGruber – F3 Southsid3, My Space, Fonda, Grappler, Lazarus, Banjo, Mammoth, YNAB, Bellhop, Roddick, Boardwalk, Oorah, Ross, Planer, Scratch & Win, Dark Helmet, Suspension, InDeep, Cold Pizza, Sea Bass, Sea Cow, Crowdstrike, Stix (with an “i” and an “x,” I mean it that way), 2-stroke, Cheesy Poof, MOLLE