Backblasts

Date: 2025-01-24
AO: horizon-ao
Q: Gherkin
PAX: Legacy, Kodiak, 3 mile, SPINAL TAP, Yardbird, sticks
FNGs: None
COUNT: 7
WARM UP
SSH, Hillbillies, Imperial Walkers, Arm Circles, M. Phelps, Cherry Pickers, WMH, Down Dog, WGS, Cobra Kai

THE THANG
Tortoise and Hare BOMBS
Buddy up. Pax #1 travels (alternate lunge walk & bear crawl) while Pax #2 performs the first exercise on the list and then chases down Pax #1. When Pax #2 catches up, they swap roles. Repeato until each Pax does 5 rounds of each exercise.

5 Burpees (50 per team)
10 Overhead Claps (100 per team)
15 Merkins (150 per team)
20 Bobby Hurleys (200 per team)
25 Squats (250 per team)

11s
Burpees & Monkey Humpers
American Hammers & Flutter Kicks

MARY
American Hammer, Flutter kicks, LBCs

ANNOUNCEMENTS
• AMBAB tomorrow.
– check out the announcements channel

COT
The record of the Washington Commanders (formerly the Washington Football Team, and formerly the Washington Redskins) under Dan Snyder was tel:164-220-2, a .427 winning percentage. Over 24 seasons of his ownership, the Redskins / Football Team / Commanders made the playoffs 6 times and won only 2 games (and one of those wins was in 1999, the first year he owned the team). His term as owner was a master class in futility, with perhaps the stat that best summarizes this futility as the fact that he had more team names (3) than playoff wins (2) during his time as owner.

The previous owner, Jack Kent Cooke was the controlling owner from 1979 until his estate sold the team in 1999 with a cumulative regular-season record of 175 wins, 149 losses, and 1 tie with a playoff record of 14 wins and 5 losses – a combined .549 winning percentage which included 3 Super Bowl Championships.

Snyder sold the Commanders in the summer of 2023. The new owner, Josh Harris, had a 4-13 record in the first season, with the team and culture he inherited from Snyder, but the team finished the regular season this year at 12-5 and won the franchise’s first playoff game since 2005 and are 1 win from returning to the Super Bowl.

The obvious lesson here is that Leadership matters. Good news – F3’s mission is about leadership. F3’s mission is “to plant, grow and serve small workout groups for men for the invigoration of male community leadership.” So get involved. It’s no accident that we are all expected to Q a beatdown. And there are many other leadership opportunities, including taking an FNG under your wing or following up with a PAX who you know is going through some stuff outside of F3. Don’t forget to Exercise your leadership muscles this year at F3 and elsewhere – F3, your family and your community needs your leadership!

Tags: horizon-ao, Legacy, Kodiak, 3 mile, SPINAL TAP, Yardbird, sticks

Date: 2025-01-24
AO: theaerie
Q: Chasqui
PAX: Stewie, Lonestar, Trifecta
FNGs: None
COUNT: 4
WARMUP:
Bat wings
Michael Phelps
Frankenstein
Side straddle hops
Cherry pickers
Mosey

THE THANG:
Curl walk
Rifle carry
Rows L/R
Thrusters
Suitcase carry
Derkins
Kettlebell swings
Squats
-Mosey
Coupon carry
Merkins
Big boy sit-ups
High planks
Shoulder tap merkins
Mountain climbers
-Mosey w/sprint
X-factor
Plank jacks
Cherry pickers
Side straddle hops

MARY: OYO

ANNOUNCEMENTS:
check channel for updates

COT: volunteer – lead by action

Tags: theaerie, Stewie, Lonestar, Trifecta

Date: 2025-01-23
AO: olympus
Q: Doodles
PAX: Rambler, Peanuts, Sunny, Battleship, K-Pop
FNGs: None
COUNT: 6
warm up:
SSHs, Michael phelps, willy mays, cherry twists, Down dog, kobra kia, bear. Crawl between a few exercises.

The thang
In parking lot or can be done on field.
Start each set of exercises with:
1st round starts with 5 burpees
2nd round add 5 jump squats
Exercises are:
25 curls/ 25 dips and leave blocks
25 merkins
25 air squats
25 SSHs
25 LBCs
bear crawl 10 yds between each exercise
after all exercises were completed Pax mosey to end and mosey back blocks. Totals were:
25 burpees per round plus 5 in warm ups and 5 somewhere else = 60 total 25 jump squats per round = 25 total
50 air squats
50 merkins
50 SSHs
50 LBCs
100 yds of bear crawl plus some yardage during stretching for 120 yds total

Mary: yes, WW2s, dead starfish, pickel pounders

Game time notes: Pax finished a few minutes early due to swarms of circling buses around us.

COT:
This year has been a trying year with my knee injury but I have tried to find the positives and see what I could learn from it. Here are a few things I have jotted down over the last few months. 1. Slow down but don’t slow down your fellow man.
2. Take time to reflect everyday. With it comes wisdom.
3. Read books, older books even better. – I may copied this one from somewhere. 4. Sunshine is a powerful drug, friends are even more powerful. 5. Find a way to laugh everyday – friends help with that.
6. Leaders are calm and see through the chaos. So don’t get caught up in the hurry of our modern society. 7. Welcome adversity. It is how we grow and become stronger. 8. Better to learn from your mistakes than to be talented and to not.

Tags: olympus, Rambler, Peanuts, Sunny, Battleship, K-Pop

Date: 2025-01-22
AO: ao-the-bullpen
Q: Peanuts
PAX: Crop Duster, Peloton
FNGs: None
COUNT: 3
WARMUP: SSH; WMH; CP; MP; MOD DD
THE THANG: 2 exercises – 1 with 20 reps twice and the other with 40 in the middle. Curls-Dips-Curls; skull crushers-press-skull crushers; squat-calf raise-squat; single arm rows-KBS-single arm rows; step ups-monkey humpers-step ups; wall sit with jab-wall sit-wall sit with jab; and some other stuff MARY: LBC; jack knives
ANNOUNCEMENTS: I will post
COT: good to see you guys on a cold, cold morning

Tags: ao-the-bullpen, Crop Duster, Peloton

Date: 2025-01-20
AO: mondaynightruckers
Q: Stewie
PAX: Jetstream, Rocketman, Chasqui, Stewie
FNGs: None
COUNT: 4
WARMUP: nope
THE THANG: 4mile ruck with extra 50lb. sandbag in rotation. Ankle breaker ruck consisting of mostly of unstable snow/ice on paths MARY: nope
ANNOUNCEMENTS:
March 1 ruck
COT:

I have always had a hard time saying no

What aspects of your life do you find it difficult to say no? It shows up most frequently in work and in personal life.

Why am I afraid to say no, because it felt shameful. I felt if I said no it would impact success work, perhaps the well-being of my family what I was trying to do to support them.

The impact has had on me is that it was exhausting and stressful because it feels like there is a loss of control.

Loss of control is one of the leading causes of stress. The ability to have control is tied to the emotion of feeling safe and the feeling of safety is something that has been engrained into us since we were children.

I encourage you to separate other people‘s emotions and expectations from what is your responsibility.

I found that there are expectations that are being set For me by others. You need to separate your personal authenticity from attachment to please others out of fear.

and when doing this it seems like there is a better sense of freedom and quality of life in the things that matter to me most.

I encourage you all to be true to yourselves and have the courage to say no

Prayers

Tags: mondaynightruckers, Jetstream, Rocketman, Chasqui, Stewie