Backblasts

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olympus Good Day Sir, May I have a Sub?

Date: 2024-08-24
AO: olympus
Q: Yard Sale
PAX: Roddick, Nano, Popeyes, Peanuts, F-No, Walk-on
FNGs: None
COUNT: 7
WARMUP: Yes WIth Ricky Bobby
THE THANG:

Exercise Set 1:
One legged hops up the stairs, alternate leg on each flat section. Go fast down the stairs then sprint to the school buses straight ahead against the fence. Repeat 5 times.

Exercise Set 2:
Start on white basketball line. Lunge to Yellow Line. Sprint back to white line. Go to next Yellow. Repeat 3 times.

Exercise Set 3:
Sweet Ultimate Frisbee with some highway construction.

MARY: Pickle Pointers, Heals to heaven, X Factors, Stretching, LBC’s, American Hammers.

ANNOUNCEMENTS: September 9th stair climb. Long sign up sheet.

COT: Take a breath. This too, shall pass.

Tags: olympus, Roddick, Nano, Popeyes, Peanuts, F-No, Walk-on

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thesandlot Top Frolf

Date: 2024-08-24
AO: thesandlot
Q: citrus
PAX: Lazlo, CableGuy, Booking, Jenner, Prenup, Defiance, Legacy, Hobbyhorse, Summit, Roadhouse, Big Short, 2 percent, Racket, Klinger FNGs: 1 Klinger
COUNT: 15
Frisbee. Golf. Frolf. Top Golf. Top…Frolf! Uncharted territory for YHC, but you can’t have a “bad idea” without first having an “untested good idea”.

WARMUP: SSH, late burpees, WMH, IW, Hillbillies, more late burpees, RVE, down dog, worlds greatest stretch.

THE THANG:

PART 1:
The PAX split into teams of 5, and then were ushered into F3’s first Top Frolf Stadium (sponsorship openings available – YHC is looking at you, Tostitos).

The field had one tee box for each team (complete with frisbee), and was laid out with 5 landing zones at various distances from the tee boxes, marked by cones. Each team had to land their frisbee in each of the zones exactly once. Partial landings were accepted. Each PAX on each team took turns. If the PAX missed the target, then they bear crawled to where it landed and threw again from there. Once he landed the frisbee in the zone, he ran it back to the next PAX on his team. Lifetime to learn, easy to master.

Non-throwers cycle through exercises while waiting (1 minute each). 1. WWIIs
2. Reverse lunges
3. Gas pumpers
4. Merkins
5. Flutter kicks
6. Monkey humpers
7. Toy soldiers
8. Bobby Hurleys
9. Shoulder taps
10. Jump tucks

First team to hit all 5 targets wins. 1st place: 5 burpees / 2nd place: 9 burpees / 3rd place: 10 burpees

Switch up the teams between each rounds. Jenner was the only 3-team winner. 3-time losers were not tracked.

For the final round, all PAX threw with their non-dominant hand. Hilarity ensued.

PART 2:
Ultimate frisbee. 1 burpee penalty for hitting the deck. Scoring team led exercise before kicking off again (and being mocked by Defiance for being losers).

MARY: Flutter kicks, big boy sit-ups, penguin crunches, Nolan Ryans

ANNOUNCEMENTS: Oops. 9/11 stairclimber. Check the channel.

COT: We often talk about the importance checking in on F3 brothers you haven’t seen in a while, but also check-in on friends who aren’t PAX. They may need it even more.

Tags: thesandlot, Lazlo, CableGuy, Booking, Jenner, Prenup, Defiance, Legacy, Hobbyhorse, Summit, Roadhouse, Big Short, 2 percent, Racket, Klinger

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thefarm Circuit Ruck

Date: 2024-08-24
AO: thefarm
Q: Infinity
PAX: Firehead, Sparky_The Farm, Matthew – Running Man
FNGs: None
COUNT: 4

WARMUP: Grass Grabbers, Don Quixotes, and WMHs.
THE THANG: Rucked 3.2 miles around the fields at the Farm since Firehead was monitoring a situation at work that he ended leaving the ruck to resolve. The field is looking nearly 3/4 done. We stopped every half mile for some PT. ANNOUNCEMENTS: Firehead Q Monday
COT: we discussed what salesmanship means (anytime you persuade someone to do something they wouldn’t otherwise do), attention to details, and the value of experience to get good at doing it. The key is to apply yourself in the right way for the maximum benefit to yourself and others. We aren’t here F3 just a benefit ourselves, but to bring someone with us for improve fitness, leadership, and pursuit of something more in life.

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

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horizon-ao Cardio Royale

Date: 2024-08-23
AO: horizon-ao
Q: 3 mile
PAX: Disco, Classified, vplaxico, sticks, Magoo, Yardbird, Bellhop, Poe FNGs: None
COUNT: 9
WARMUP:
– SSH, Michael Phelps, Arm Circles, WMH, Cherry Picker, Down Dog, Up Dog, lunge stretch, fellowship lap THE THANG: Deck of Death
– Deck of cards divided between 4 corners of the field;
– Diamonds = hand release Merkins IC
– hearts = jump squats (if odd #), squat (if even)
– Spades = burpees
– Clubs = PAX choice of core workout, PAX got diabolical 🙂 – Transportation
– 7 of any card = PAX choice
– If 2 or 3 drawn, bear crawl and crawl bear, respectively ½ way to next station – If 4,5,6 drawn, skip with high knees to next station
– If 7 8 drawn, karaoke to next station
– If 9, plank railroad to the 50
MARY: flutter kicks
ANNOUNCEMENTS: 9/11 stair climb, softball
COT: i was recently let go from my job. The moment itself was painful, humiliating, etc but I’m seeing it as a gift – 1) i don’t have to deal with that toxicity anymore and 2) it’s a humanizing experience, it happens to many of us. It doesn’t say anything about who we are. 3) i’m learning to ask for help, which isn’t something that comes naturally. people, including F3 dudes, are happy to lend a hand.

Tags: horizon-ao, Disco, Classified, vplaxico, sticks, Magoo, Yardbird, Bellhop, Poe