Backblasts

Date: 2024-08-05
AO: acropolis
Q: Doodles
PAX: Pumpernickel, Obadiah, Hightower, NOAA, Peanuts
FNGs: None
COUNT: 6
warm-up:
SSH, arm circles, michael phelps, willy mays, down dog, wgs, kobra kia

Thang:
exercises:
round 1
curls
overhead press
merkins on block
Dips

round 2
pickle pointers w/ block
calf raises w/ block
kettlebell swings
Merkins cross over

round 3
squats
goblet squats
V-ups
Curls

round 4
Player’s Choice – each pax chose an exercise that all pax did and they were

Monkey humpers
Burpees
Squats with the block
Supermen
LBCs
Sharon stone

for each exercise, pax took turns bear crawling to 20 yd line and other pax completed exercises until he returned. round 1 – 25 yds and back round 2 – 50 yd line, round 3 – 30 yd line. round 4 – 35 yd line

mary:
each pax chose an exercise

Announcements: 9-11 Lincoln Memorial

COT:
“Never Give In”
“This is the lesson: never give in, never give in, never, never, never, never—in nothing, great or small, large or petty—never give in except to convictions of honour and good sense. Never yield to force; never yield to the apparently overwhelming might of the enemy.”

—Harrow School, 29 October 1941. Churchill

Tags: acropolis, Pumpernickel, Obadiah, Hightower, NOAA, Peanuts

Date: 2024-08-06
AO: balls-of-fury
Q: Fish Fry
PAX: Magoo
FNGs: None
COUNT: 2

WARMUP: Dinking
THE THANG: pickleball singles and some practice
MARY: nope
ANNOUNCEMENTS: none
COT: see you in a couple of weeks

Tags: balls-of-fury, Magoo

Date: 2024-08-06
AO: freestate
Q: Horshack
PAX: Andrew Churchill, FIFA (F3 The Capital), Mechanic, Mark Michael, Pigeon, F3 Scabby, Cannoli FNGs: None
COUNT: 8
Warm Up
– SSH x 25 IC
– Imperial Walkers x 15 IC
– Lounge Act x 10 IC each side
– Windmills x 15 IC
– Monkey Humpers x 15 IC
– Willie Mays Hayes x 8 long count IC
– Cherry Pickers x 15 IC

The Thang:
Leg-o-rama: Ricky-Bobby to Stairs of Insanity
– 15 ascents on the Stairs of Complete Sanity (720 stairs!)
– 25x Squats On My Count
– Backwards run 20yds / 20 Bonnie Blairs IC
– Lunge 10 yds OYO / 10 Apollo Ohno IC
– Broad Jump 10yds to starting line / 3 Burpees OYO
– 25x Squats On My Count

Mary:
– Dolly Flutters x 15 IC
– Leg Lift Rosalitas x 15 IC
– Plank-o-rama w/ 1 leg up
– Protractors
– Long Slow Flutters x 20 IC

Announcements
– Stair Climb in 5 weeks – please take a few minutes to fill out the sign up form: https://forms.gle/PwiKmLbc671xojcB6
– We will be joined by F3 Nation leadership – Dredd, Dark Helmet, Scratch & Win and others for a post-Stair Climb breakfast at Columbia Island Marina.
– They will be sharing the newly focused F3 strategy and investments to continue to pursue our mission to plant, grow, and serve workout groups for the invigoration of male community leadership.

COT
– F3 is growing fast (between 30-40% annually) – but the need for F3 is growing faster
– There is a loneliness epidemic which is global and its having adverse impact on mental and physical health.
– The rates of depression and anxiety are skyrocketing – but alarmingly so for the next generations of men (up 100% for Millennials and 140% for GenZ since 2012).
– Couple these mental health challenges with the physical health of obesity rates, and the need for F3 becomes urgent. – Please join the breakfast and consider making a recurring investment in F3.

Tags: freestate, Andrew Churchill, FIFA (F3 The Capital), Mechanic, Mark Michael, Pigeon, F3 Scabby, Cannoli

Date: 2024-08-05
AO: mondaynightruckers
Q: Rocketman
PAX: Stewie, Jetstream, MacGruber – F3 Southsid3
FNGs: None
COUNT: 4
WARMUP: 5 min backwards walking.
THE THANG: 4.65 miler with a 40# coupon.
MARY: Quick ring of fire with stretches and stuff.
ANNOUNCEMENTS:

– 9/11 stair climb
– 10/19 Pax on Parade

COT:

“Corrie ten Boom once said that if the devil can’t make you sin, he’ll make you busy. There’s truth in that. Both sin and busyness have the exact same effect—they cut off your connection to God, to other people, and even to your own soul.” >From The Ruthless Elimination of Hurry by John Mark Comer.

Who are we becoming? Where is our time going, how is our attention being spent? If we do not choose, it will be chosen for us, so choose in a way that honors our Creator and loves our neighbor.

Tags: mondaynightruckers, Stewie, Jetstream, MacGruber – F3 Southsid3

Date: 2024-08-05
AO: thepatriot
Q: Summit , Hobbyhorse
PAX: Coxswain, Prestige, Flux, Porkchop, Lazlo, Strange Brew, Bone, Shake ‘n’ Bake, bogey, Anchorman, Gandalf, Wedding Singer FNGs: None
COUNT: 14
WARMUP (Hobbyhorse on the Q): SSH, Imperial Walker, Hillbilly, Windmill, Arm Circles, RVE, WMH, Phelps, Downdog

THE THANG:
Set 1: (Hobbyhorse on the Q)
Run to opposite end of parking lot; do an exercise til first PAX hits 50..jog back and repeat: – Merkins
– LBC
– Jump Squats
– Bonnie Blairs (2 count)
– High Knee (2 count)
– Flutter kick (single count)
– Moroccan night club

Set 2:(Summit on the Q)
Tabata set 1 (20 sec work…10 secs rest X 8 )
– The Burpee
There is a Bear in the Parking Lot
– Bear crawl the length of parking lot stopping at every third line for 3 hand release merkins. Proceed to the end of the lot and crawl bear back stopping at every third line for 3 hand release merkins. Tabata set 2: (20 secs work..10 secs rest X :sunglasses:
– Mucho lego (Bonnie Blair followed by air squat)
Bear Crawl around the world
– Circle up and one PAX bear crawls around circle while remainder of the PAX alternates the following exercises called by Q. Continue till all PAX have circled – Arm taps
– Mountain Climbers
– Plank Jacks

MARY (Summit on the Q): Flutter Kicks, Leg Lifts, Freddie Mercury, American Hammers, LBCs ANNOUNCEMENTS:
– Bone’s eldest going to college in Germany. Send good thoughts/prayers. – 9/11 stair climb coming. Info on Slack
COT (Summit)
The mission of F3 is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership.
Q shared some of his F3 story and the significance of each of the elements to plant, grow, and serve…and particularly the focus on building leadership. Shoutout to Hobbyhorse for inviting to Q (was ready to get back at it) and expressed appreciation for the HIM of the Capital Region for being best in class in terms of planting, growing and serving. Gracias! :pray:

Tags: thepatriot, Coxswain, Prestige, Flux, Porkchop, Lazlo, Strange Brew, Bone, Shake ‘n’ Bake, bogey, Anchorman, Gandalf, Wedding Singer