Backblasts

Date: 2025-02-26
AO: thepatriot
Q: Gherkin
PAX: citrus, Lazlo, Boardwalk, Strange Brew, Bob the Builder, Fiddler, Overthrow, Short Rib, Trademark, LaForge, Walker FNGs: None
COUNT: 12
WARM UP
SSH, Imperial Walkers
Hillbillies, Cherry Picker, WMH
Downdog, World’s Greatest stretch, Cobra Kai

THE THANG
Started off with a quick fellowship lap and then got into the juicy part of the beatdown, 150 burpees with some bear crawls to break things up.

Round 1 (10 burpees)
• 4 burpees,
• Bear Crawl to 20
• 6 Burpees
• Run back to endline

Round 2 (18 Burpees)
• Repeat Round 1
• Crawl Bear to 40
• perform 8 burpees
• Run back to endline

Round 3 (28 Burpees)
• Repeat Round 2
• Crab Walk to far 40
• Perform 10 burpees
• Run back to endline

Round 4 (40 Burpees)
• Repeat Round 3
• Lunge Walk to 20
• Perform 12 burpees
• Run back to endline

Round 5 (54 Burpees)
• Repeat Round 4
• Broad Jump to Goal Line
• Perform 14 burpees
• Run back to endline

Fellowship lap

MARY
Flutter Kicks
American Hammer
JLo, LBCs, dirty donkeys

ANNOUNCEMENTS
• ARC on Saturday at 6pm with 2nd F event open to all starting at 10pm at Columbia Island Marina. For more details, check the… • Announcements channel
– bible study on Monday nights, 7:15 at YHC home. DM me or check iron-sharpens-iron channel.

COT
Gratitude and perspective. As big as our problems may seem, we can get through them. If you’re feeling overwhelmed, please reach out and talk to someone, whether that’s an F3 brother, family or other friends. You’re loved.

Tags: thepatriot, citrus, Lazlo, Boardwalk, Strange Brew, Bob the Builder, Fiddler, Overthrow, Short Rib, Trademark, LaForge, Walker

Date: 2025-02-26
AO: theaerie
Q: Lonestar
PAX: Chasqui, Trifecta
FNGs: None
COUNT: 3
WARMUP:
Warm up
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees

THE THANG:
Hardest mile
25 yd cube
Burpee broad jump 25 yds
Lunge walk 25 yds
Bear crawl 25 yds
Mosey 25 yds

Completed 5 laps
MARY:
ANNOUNCEMENTS:
COT:
Keep on moving and be thankful

Tags: theaerie, Chasqui, Trifecta

Date: 2025-02-26
AO: potomac-rising
Q: Tom Cox
PAX: FIFA (F3 The Capital), Tiger Lilly, Promoter, Low key, RA, Bachelor, Groundskeeper FNGs: None
COUNT: 8
WARMUP: SSH’s, Windmills, etc…
THE THANG: Upper Body – 3 rounds of ~20 Merkins, Dry Docks, Curls, Presses Cardio: 30s on / 30s rest – plank jacks and mountain climbers Lower Body: 3 rounds – Squats, Lunges, Calf Raises
MARY: LBC’s, low flutter, low scissor, high scissor, plank hold ANNOUNCEMENTS:
COT:

Tags: potomac-rising, FIFA (F3 The Capital), Tiger Lilly, Promoter, Low key, RA, Bachelor, Groundskeeper

Date: 2025-02-25
AO: thegeneral
Q: Lazlo
PAX: Fitz-Hume, Goldfish, SAAS, Spud, bogey, Hard Knox, Coxswain, citrus, Trademark, Offside FNGs: None
COUNT: 11
The morning started with Breaking and Entering. The Q isn’t used to that much power over The Man, but there we were – going right through the front door to WnL field. After considerable discussion about what attire was appropriate on a 39/40 degree morning and a clear lack of consensus, we tabled the discussion for another day and got to work. We got started with the warmup and like clockwork we picked up Offsides (aka the Anchorman of the General) so we knew it was time to pick up the pace. This was a beatdown in three parts. The Q gave a heads up that nobody was going to like part 2. This was nominally because it sounded hard. Turns out it was also a bit of a cluster $&%. Either way the Q was prescient.

WARMUP: SSH, imperial walkers, hillbillies, BWS, merkins, michael phelps, cherry pickers, penalty burpees, willie mays hayes, down dog.

THE THANG:
Part 1: Around the stadium. Along one set of bleachers the PAX alternated exercises at each section between raccoon crawl for a section, then lunge the next section, then raccoon crawl the next one, and so on. Mosey to the other side. Moving along the bleachers do an exercise at each section rotating between 10 step ups, 10 derkins, and 10 dips. Gather at the 50 yd line.

Part 2: Pick a partner. Make them your enemy. This worked great in the Qs head. Starting at the 50 PAX 1 would murder bunny in one direction. PAX 2 did 5 thrusters then carried their coupon to catch up and tag PAX 1. Immediately swap going back to the 50. If one PAX is faster than the other, you’ll be on either side of the 50. That’s a round. Repeat this until a round ends up at the 30 yard line in either direction. It went exactly like that, as far as I could tell in the dark. It was great.

Part 3: Now your partner is your friend. PAX 1 would travel down the field while PAX 2 did an exercise then caught up with PAX 1. Keep alternating until you make it to the other goal line and back (200 yards travel). Round 1 was farmers carry and 10 thrusters. Round 2 was 10 overhead press and rifle carry. Round 3 was 10 cactus jump squats and coupon lunge.

MARY: Captain Thor to 5 and back down. Tempo dirty dog and tempo mule kick.

ANNOUNCEMENTS: ARC!

COT: The Q saw a piece of advice about being intentional about who you surround yourself with and spend time with. Find people that pick you up and encourage you, not people who tear you down. It was a moment for the Q to appreciate the group we have here at F3, so thanks all of you for being that kind of people.

Tags: thegeneral, Fitz-Hume, Goldfish, SAAS, Spud, bogey, Hard Knox, Coxswain, citrus, Trademark, Offside

Date: 2025-02-25
AO: atlantis
Q: Gherkin
PAX: Hammerhead, Hammer, Infinity, True North, Wooderson, Smokey, B-String FNGs: None
COUNT: 8
WARM UP
SSH, Hillbillies, Imperial Walkers, M Phelps, WMH, Down Dog, WGS, Cobra Kai

THE THANG
Mosey to the steps next to Nats Park

F3 Craps
– PAX take turns being the Shooter
– On the come-out roll, if a 2,3,7,11 or 12 is rolled, all PAX perform 5 burpees and next pax becomes the Shooter.
– If a 4,5,6,8,9 or 10 is rolled, that number becomes the point, the exercise associated with that number is the exercise for that round, and the Shooter continues to roll until he rolls the Point or craps out. – If the Point is rolled, all PAX win and perform that round’s exercise – If the Shooter craps out, all PAX perform that round’s exercise plus 5 burpees

Exercises:
4 – 15 Mountain Climbers (IC),
5 – 10 Bobby Hurleys
6 – 10 Mucho Leggos
8 – 20 Merkins,
9 – 20 Dips
10 – 15 Shoulder Taps (IC)

2 rounds of the Multiplier Effect
Roll 1 die to determine what exercise will be done. Then roll two dice, multiply the numbers together, and do that many reps of said exercise.

Exercises:
1) Mountain Climbers (IC)
2) Bobby Hurleys
3) Monkey Humpers (IC)
4) Merkins, 5) Dips
6) Shoulder Taps (IC)

Mosey back to the AO

MARY
No time
ANNOUNCEMENTS
• ARC, Announcement Channel

COT
• Thankfulness for my family, and a reminder not to try to solve a short term problem with a long term solution.

Tags: atlantis, Hammerhead, Hammer, Infinity, True North, Wooderson, Smokey, B-String