Backblasts

Date: 2025-04-08
AO: thegeneral
Q: Summit
PAX: citrus, Hobbyhorse, Lazlo, Flat Tire, Trademark, Spud, Enron, Fitz-Hume, Robo FNGs: None
COUNT: 10
WARMUP: All IC…SSH, Imperial Walkers, Hillbillies, Cherry Pickers, Michael Phelps, WMH, Downward Dog, WGS, Cobra Kai

THE THANG:
– Fellowship Lap
– Tabata Set 1: (20 secs work, 10 secs rest X 8 sets)
– Alternate mucho lego & smurf jacks
– Accelerated 4 corners…sprint between corners
– Corner 1: 5 burpees
– Corner 2: 5 burpees, 10 plank jacks
– Corner 3: 5 burpees, 10 plank jacks, 15 monkey humpers
– Corner 4: 5 burpees, 10 plank jacks, 15 monkey humpers, and 20 SSH – Tabata Set 2: (20 secs work, 10 secs rest X 8 sets)
– Alternate commando & mountain climbers
– First and ten (11s on the grid iron)
– Start at 10 YL….1 WW1…sprint to opposite end zone… 10 merkins and sprint back to 20 YL then.. – 2 WW1..sprint to EZ and 9 merkins
– Repeat with advancing every 10 yards till get to opposite EZ and do 10 WW1 and 1 merkin – Tabata Set 3: (20 secs work, 10 secs rest X 8 sets)
– Alternate tempo squats & American hammers (PAX choice)
– Accelerated 4 Corners: Rinse & Repeat above but multiples of 3

MARY: IC LBCs and flutter kicks

ANNOUNCEMENTS: Happy Hour, Murph, Convergence and Boneathon…all on Slack

COT:
In dark times…sometimes we can only run to to the light..keep seeking the light….persevering….eventually the dark winter will turn to spring.

Stay strong and lean on each other. Let’s make the Gloom a place of light.

Tags: thegeneral, citrus, Hobbyhorse, Lazlo, Flat Tire, Trademark, Spud, Enron, Fitz-Hume, Robo

Date: 2025-04-08
AO: delphi
Q: Pop Fly
PAX: Rocket, Toolbox, Nano, Rambler, Peanuts, NOAA, Ashe
FNGs: None
COUNT: 8
WARMUP: It was a good warm up. Ashe was late and didn’t bring a coupon as directed. As such, he kind of sat off to the side and pretended to do stuff

THE THANG:
Part 1: TABATA (4 Sets / 3 Exercises) (40 on / 20 off)
– Coupon Curls
– Speed Skaters
– OH Press

Part 2: 5 – 5 – 5 (Triple Nickle)
– Partner Up / Start at the 50yd line with your partner – one partner runs to one goal line and back with Coupon, other partner runs to other goal line and back with coupon. – Wherever you meet, this is where you do your exercises
– 5 exercises, 5 reps each, repeat 5 times
1. Carolina Dry Docks
2. Monkey Humpers IC
3. Bonnie Blairs IC
4. Windshield Wipers IC
5. Merkins

Part 3: TABATA (2 Sets / 3 Exercises) (40 on / 20 off)
– Coupon Swings
– 1.5 Squats with Coupon
– Calf Raises (with coupon or on coupon)

MARY: BBS, Heels to Heaven, Pickle Pointers, LBCs, and 5 of something that Toolbox invented that only he really did.

ANNOUNCEMENTS: 24 April 2ndf convergence / MURPH, June convergence

COT: Success Comes From a Long Obedience in the Same Direction

Tags: delphi, Rocket, Toolbox, Nano, Rambler, Peanuts, NOAA, Ashe

Date: 2025-04-07
AO: mondaynightruckers
Q: Stewie
PAX: Rocketman, Jetstream
FNGs: None
COUNT: 3
WARMUP: nope
THE THANG:
Suburbia ruck. Stayed on sidewalks due to recent rains for a 4.2 mile loop and a healthy 17:30 ave pace. Good conversations and planning for the near future. MARY: nope
ANNOUNCEMENTS:
1st and 2nd F events happening to the East with the larger region over the next month. Check new channel for updates or just ask. COT: shared a prayer about dealing with burden.

Tags: mondaynightruckers, Rocketman, Jetstream

Date: 2025-04-07
AO: acropolis
Q: Doodles
PAX: Rambler, Hightower, Peanuts, Gherkin
FNGs: None
COUNT: 5
WARMUP: ssh, arm circles, imperial walkers, cherry twists, down dog, WGS THE THANG:
Moseyed to the front and did in-place 11s.
Every round began with 5 burpees and then 11 spider Merlins / 1 Mike Tyson’s counting down and up on each exercise. Between the 11 exercises pax did 40 seconds of the following exercises. mtn climbers
Slalom skis
SSHs
Air squats
One leg squats
Other leg squats
lunges
Monkey jumpers
MARY:
Yes we did, each doing an exercise.
ANNOUNCEMENTS:
April 24th F2 and some other pax hiking in the woods, Murphy in May which we will go to George Mason for Pullup bars and so Rambler can practice his left hand turns. COT:
The Q decided to pivot off his planned COT as he had done throughout the whole Q and said the following: Like life this Q required adaptation. We don’t know the future and like raising kids, working with unruly colleagues or demanding Pax at a morning beat down, we must learn to adapt. We aren’t professionals at this. The only tools we have are what has been provided to us. Start with love your God and second love your neighbor as yourself. This requires we extend grace to our neighbor even when we may not want to. But if we follow these, may they guide us as we deal with unpleasant pax or unruly kids or co-workers who just can’t adult today or financial conditions we didn’t expect.

Tags: acropolis, Rambler, Hightower, Peanuts, Gherkin

Date: 2025-04-07
AO: hamilton
Q: bogey
PAX: Legacy, Lazlo, Goldfish, Spud
FNGs: None
COUNT: 5
WARMUP: SSH, IW, HB, MNC, MP, CP, DDog, Kobra Kai

THE THANG: 4 rounds of 4-ct exercises at 14-reps each, various modes of travel between each round.

Round 1
14 Merkins IC
14 Copperhead coupon squats IC
14 Blockees
Mosey to opposite endline
10x shoulder taps IC
Mosey to midline
10x mtn climbers
Mosey return to start

Round 2
14 Merkin Jacks IC
14 Imperial Squat Walkers IC
14 Blockees
Mosey to midfield, hold
Bearcrawl to endline, hold
10x shoulder taps IC
Return mosey

Round 3
14 Knerkins/Chuck Norris IC
14 Monkey humpers IC
14 Blockees
Mosey to opposite endline
10x shoulder taps IC
Mosey to midfield
Bearcrawl to start

Round 4
14 T-Merkins IC
14 Copperhead coupon squats IC
14 Blockees
10x mtn climbers IC
10x shoulder taps IC

Batwings (keep arms up until Recover)
20 LBACs IC forward, 1x 10-ct
20 LBACs IC reverse, 2x 10-ct
20 Seal Claps IC, 3x 10-ct
20 Overhead Claps IC, 4x 10-ct

MARY: 54 flutter kicks IC

ANNOUNCEMENTS: 2F E-W gathering in Falls Church in April, Murph Memorial Day, June Convergence

COT: On Sunday, YHC witnessed his 11-yo gymnast compete in a meet in which she did not medal, and (again) was the only gymnast on her team not to medal. Needless to say she was devastated. This scenario has played out multiple times this year and last. And yet his 11-yr old picks herself up and gets back to work. She is building resilience. YHC is building resilience and believes this is a life-long process. YHC shared 5 pillars of resilience (self awareness, mindfulness, self care, positive relationships, & purpose) and pointed to F3 as a means of building resilience. YHC thanked the HIMs for showing up in the rain and gloom in an effort to become better men to face the challenges that life throws their way. Well done, men!

More from resilience post:
✔Self Awareness is having a clear perception of who you are. ✔Mindfulness is a state of active, open attention on the present.
✔ Self care is our ability to function effectively in the world while meeting the multiple challenges of daily life with a sense of energy, vitality, and confidence.
✔Positive Relationships are the bonds we have with others, creating a happier and more fulfilled, supported, supportive, and connected life.
✔Purpose is a recognition that we belong to and serve something bigger than ourselves. Our purpose helps to shape the mindset and attitude we have toward others and the events we experience.

Tags: hamilton, Legacy, Lazlo, Goldfish, Spud