Backblasts

Date: 2025-01-28
AO: thegeneral
Q: Gherkin
PAX: citrus, Summit, Lazlo, Hobbyhorse, Robo, DoorDash, Off Sides FNGs: None
COUNT: 8
WARM UP
SSH, Hillbillies, Imperial Walkers, Arm Circles, M. Phelps, Cherry Pickers, WMH, Down Dog, WGS,

THE THANG
Game of Skill
• Line up about 15 feet from cornhole board with 4 bean bags
• One pax blindly pulls a slip of paper that lists an exercise and number of reps
• That pax then throws all four bags and deducts their score from the number of reps that need to be performed and leads the PAX in the exercise.

Game of Chance
PAX take turns rolling the dice. First roll a single die, which decides the exercise, and then the double dice, which determines the # of reps. Roller leads the PAX in the exercise they rolled. Exercises:
1 – Merkins
2 – Atlas Shrugged
3 – Mucho Leggo
4 – Mountain Climber
5 – Overhead Press
6 – Burpees

MARY
American Hammer, Flutter kicks, LBCs

ANNOUNCEMENTS
• ARC in February, Super Bowl Squares, Announcements channel • Hoya Paxa moving from Wed to Thursday

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. In the playoffs during this period, they achieved 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 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. We are all freed to lead, so you dont have to wait to be asked to lead, if there is something you want to do, just step forward and do it. If you need some help getting started, ask one of the other pax and we’ll figure it out together.

Tags: thegeneral, citrus, Summit, Lazlo, Hobbyhorse, Robo, DoorDash, Off Sides

Date: 2025-01-28
AO: delphi
Q: Rambler , Rocket, Battleship, Pop Fly
PAX: Blue Steel, NOAA, Peanuts, Toolbox, Atlas, Nano, K-Pop, Ashe, Rambler, Pop Fly, Battleship, Rocket FNGs: None
COUNT: 12
WARMUP: The Q called in sick, the PAX stepped up

THE THANG: 4 different things

MARY: Crowd sourced

ANNOUNCEMENTS: ARC, Manly Book Challenge, Rudy’s Golf, Rucking

COT: Be safe, drop spread germs

Tags: delphi, Blue Steel, NOAA, Peanuts, Toolbox, Atlas, Nano, K-Pop, Ashe, Rambler, Pop Fly, Battleship, Rocket

Date: 2025-01-27
AO: olympus
Q: Yard Sale
PAX: Nano, Roddick, Popeyes, Ashe, Battleship, Rambler, Peanuts FNGs: None
COUNT: 8
WARMUP: SSH, DD, WMH, 2 laps around the field.
THE THANG: Bear Crawling across the field we stop at q designated yard lines to perform burpees, OH claps and other directed beat down moves. We also traversed the stadium seating…I think somewhere in there we did another lap around the field. MARY: pickle pointing, flutters, LBCs, etc.
ANNOUNCEMENTS: arc, Feb 1 hike. Manly book club
COT: Yard sale shared a personal family struggle and offered an opportunity to support him as he navigates a challenging situation.

Tags: olympus, Nano, Roddick, Popeyes, Ashe, Battleship, Rambler, Peanuts

Date: 2025-01-27
AO: acropolis
Q: Hightower
PAX: Rambler, Peanuts, Doodles, Atlas, Obadiah, NOAA
FNGs: None
COUNT: 7
WARMUP:
Warm up lap around track with high knees, butt kickers, low walk lunges. Then lots of stretching.

THE THANG:
Set up at goal line on frozen field.
Start 50 yard sprint
Station 1: (10) med ball curls, then rotate coupon, while rest of group does SSH. 50 yard sprint to next end line.
Station 2: (10) ruck swings, rotate, rest of group does SSH. Bear crawl across end zone.
Station 3: (10) block squat & press, rotate coupon, rest of group does SSH 50 yard sprint
Station 4: (10) med ball tricep extension, rotate coupon, rest of group does SSH 50 yard sprint
Station 5: (10) dead lift with sandbag, rotate, rest of group does SSH Bear crawl across end zone
Station 6: (10) group burpees

Round 2, Rinse & Repeat, group does air squats instead of SSH.

MARY:
Flutter kicks

ANNOUNCEMENTS:
ARC coming March 1

COT:
The One Thing. Focus on the 1 thing that can help your week be better, then let the dominoes fall for improvement. Rather than scattering your attention on too many things, that don’t get done or poor quality.

Tags: acropolis, Rambler, Peanuts, Doodles, Atlas, Obadiah, NOAA

Date: 2025-01-27
AO: thepatriot
Q: SAAS
PAX: Lazlo, citrus, DoorDash, Enron, Lucius, Big Short, Boardwalk, Smokey, Rim Fire, bogey, Strange Brew FNGs: None
COUNT: 12
WARMUP: Usual plus sun salutations to awaken the sun (didn’t work)

THE THANG: We recreated the Norwegian explorer Fridtjof Nansen’s Fram Expedition of 1893, an attempt to reach the north pole by trapping the ship in ice and hoping the ice would drift across the pole.

Phase 1: Load the ship. PAX carried a variety of sandbags from Bergen (YHC’s car) to the Fram (Yorktown football field)

Phase 2: The Fram sailed to Siberia. PAX ran three laps on the snowy interior of the football field, to represent the travel across the Barents, Kara, and Laptev seas.

Phase 3: The Fram spent three years trapped in ice. PAX did three rounds of 12 merkins (to represent the 12 crew members) and a 60-second boat pose (to represent the ship frozen in ice).

Phase 4: Nansen and his first mate Johansen, frustrated with the slow progress the ship was making, set out by ski and dogsled to reach the pole. PAX did a Dora, with one person carrying a sandbag 100m and back while the other worked through 86 SSH’s and 86 mountain climbers (to represent the 86′ degree of latitude that they reached, the furthest northward point at that time)

Phase 5: Nansen and Johansen turned south, and overwintered 8 months in a small hut they built in Franz Josef Land. PAX did an 80m bear crawl, to represent the polar bears they ate over the course of the winter.

Phase 6: Nansen and Johansen, by amazing coincidence, ran into British explorer Frederick Jackson. After a moment’s awkward hesitation, Jackson recognized his visitor: “You are Nansen, aren’t you?”, and received the reply “Yes, I am Nansen.” They hitched a ride back to Bergen. The Fram arrived two week later, with all hands accounted for. PAX sprinted 80m back to Bergen to celebrate.

MARY: Penguin crunches, of course. Then we returned the coupons to Bergen.

ANNOUNCEMENTS: If you like winter rucks, sign up for the ARC!

COT: YHC finds a lot of inspiration in the tales of polar exploration.

Tags: thepatriot, Lazlo, citrus, DoorDash, Enron, Lucius, Big Short, Boardwalk, Smokey, Rim Fire, bogey, Strange Brew