Backblasts

Date: 2025-03-17
AO: mondaynightruckers
Q: Stewie
PAX: Rocketman, Jetstream
FNGs: None
COUNT: 3
WARMUP: nope
THE THANG:
4.3 miles, ruck on and no sandbags today.
Nice brisk 17:30 average pace.
MARY: nope
ANNOUNCEMENTS:
Mar 22 11-2pm. Mens Conference at Park Valley Church
Tuesday beadowns at Long Park going strong!
Attend Friday beatdown at theaerie for a quick coffeteria afterward and briefly discuss upcoming dates. COT:
Look for the positives in people.

Tags: mondaynightruckers, Rocketman, Jetstream

Date: 2025-03-18
AO: delphi
Q: Rambler
PAX: Nano, Ashe, Pop Fly, Atlas, Rocket, K-Pop, Toolbox, Gadget, Flapjack, Peanuts, Sunny, Battleship, NOAA, Crop Duster FNGs: None
COUNT: 15
WARMUP: SSH, WMH, DD, TT Stretch, Merkins
THE THANG: Bear Crawl-Playground Set; Ricky Baggie; Farmers Toss MARY: Heels2Heaven, Flutters
ANNOUNCEMENTS: Apr 5 Road Cleanup, Manly Book Challenge
COT: Work Ethic. Incredibly important value – and something to demonstrate at work, family, and in your community. Put the effort in and reap the rewards.

Tags: delphi, Nano, Ashe, Pop Fly, Atlas, Rocket, K-Pop, Toolbox, Gadget, Flapjack, Peanuts, Sunny, Battleship, NOAA, Crop Duster

Date: 2025-03-18
AO: thegeneral
Q: bogey
PAX: Fitz-Hume, Lazlo, Hobbyhorse, Gherkin, Popeye, Pepco, DoorDash, Offsides, Spud, Robo FNGs: None
COUNT: 11
WARMUP: SSH, IWs, HBs, MPs, MNCs, CPs, WMH, DDog, Kobra Kai

THE THANG: Shoulder carry coupon from midfield to concrete steps Rd 1-15x step ups IC, 15x curls, 15x OHP, Lap
Rd 2-15x step ups IC, 20x derkins, 20x OHP, Lap
Rd 3-15x step ups, 25x dips, 25x OHP
Farmer carry coupon to opposite end zone
20x coupon swings, 10x coupon squats
30x coupon low rows, 10x coupon squats
40x shoulder taps, 10x coupon squats
Rifle carry 100yds
5x blockees, 100yd mosey
Bearcrawl 50yds, 50yd mosey to return
Lt Get Ups for 50yds
Bearcrawl 50 yds to return
Bat Wings (keeping arms up until recover)
20x LBACs IC forward, 1x 10-ct
20x LBACs IC reverse, 2x 10-ct
20x Seal Claps IC, 3x 10-ct
20x Ovehead Claps, 4x 10-ct

MARY: 25x Toy Soldiers IC, 15x dirty dog L&R, 15x donkey kick L&R, 50x LBCs

ANNOUNCEMENTS: March Madness bracket challenge fundraiser

COT: YHC discussed the difficulty men often have in asking for help. YHC shared part of his own journey from thinking he could do it all on his own, to learning the futility of this falsehood as it culminated in (potentially avoidable) failures in his life on multiple fronts. YHC learned the hard way that it’s ok to ask for help. In F3 parlance men should seek to form a shield lock (see F3 Nation website). By seeking others and seeking counsel, the men of F3 continue on their journey to becoming better men for their families and communities. A HIM who is sought for counsel should not assume he is to solve another HIMs problem. Maybe he’s just there to listen and offer support. YHC thanked the men for helping motivate him to show up in the gloom. Thank you, men!

Tags: thegeneral, Fitz-Hume, Lazlo, Hobbyhorse, Gherkin, Popeye, Pepco, DoorDash, Offsides, Spud, Robo

Date: 2025-03-17
AO: thefarm
Q: Running Man
PAX: Lumbergh, Firehead, Infinity, Crystal
FNGs: None
COUNT: 5
WARMUP:
Willy Mays Hayes
Beet pickers
Don quixotes
Arm circles
Mosey

THE THANG:
Bear crawl 20 yards
20 merkins
30 squats
40 lunges
50 big boy situps
Reverse walking lunges 20 yards
20 dips
30 step ups
40 Bulgarian squats (20 each leg)
50 glute bridges (25 each leg)
Crawl bear 20 yards
20 merkins
30 squats
40 lunges
50 BBS
Walking lunge 20 yards
20 dips
30 step ups
40 Bulgarian squats (20 each leg)
50 glute bridges (25 each leg)
Repeat 2x

MARY:
Flutter kicks
Leg lifts
American hammers
Side crunches
LBCs

ANNOUNCEMENTS:

COT:
A few years ago, Firehead and I were on a Ragnar team. On one of my longer runs, a guy caught up to me about 5 miles in, and said “I finally caught up with you – I’ve been chasing you for miles!” It’s good to see examples in your life of what it’s possible to achieve. Be those examples to our children and nieces and nephews and neighbors.

Tags: thefarm, Lumbergh, Firehead, Infinity, Crystal

Date: 2025-03-17
AO: acropolis
Q: Rambler
PAX: Hightower, Atlas, Doodles, Peanuts, Battleship
FNGs: None
COUNT: 6
WARMUP: SSH, WMH, Potato picker and toss, table top leg stretch THE THANG: Coin Challenge
2 Teams, 10 Coins Each
1 Member Up to Deliver Coin
1 Member 50’s Workout
LBC’s, Calf Raises, Side Leg Raise, SSH, Donkey Kick, WWIII
Side Potato Hustle – Every Drop Is A Burpee
Farmer’s Bag – Round Field
Ricky Bobby.
MARY: heels to heaven, scissors
ANNOUNCEMENTS: road cleanup. Manly Book challenge
COT: 17 March 2025 – St. Patrick’s Day
Kindness & Forgiveness, Hope & Courage
St. Patrick’s Day is a time to practice kindness and forgiveness. These values are central to its spiritual meaning. The holiday also encourages us to find hope and courage in tough times.
Saint Patrick was born in Britain around 385 AD. At the age of 16, pirates kidnapped him and took him to Ireland as a slave. During his captivity, he turned to prayer and found comfort in his faith.
After six years, he escaped and returned home. Later, he felt called by God to return to Ireland and teach people about Christianity.
One of the biggest lessons from Saint Patrick is the importance of kindness and forgiveness. Even though he was treated badly as a slave, he chose to forgive those who hurt him. Instead of holding onto anger, he focused on helping others.
Kindness changes the world. When we treat people with love and respect, we create a better place for everyone. Forgiveness is not always easy, but it helps us heal. Holding grudges only hurts us in the long run.
Saint Patrick’s life was full of challenges, but he never lost hope. He had the courage to follow his dreams, even when things seemed impossible
Faith was at the center of Saint Patrick’s life. He believed in God and trusted that everything would work out. Faith gives us strength when we face difficulties. It helps us stay calm and hopeful.

Tags: acropolis, Hightower, Atlas, Doodles, Peanuts, Battleship