Backblasts

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

Date: 2025-01-22
AO: thefarm
Q: Firehead
PAX: Squatter, Matthew – Running Man, Sparky_The Farm
FNGs: None
COUNT: 4
WARMUP:
SSH, Arm Circles, Don Quixotes

THE THANG:
Hit the target count of first exercise, while your partner does the second. Switch when you are tired from the exercise.

Merkin x 100 & Monkey Humpers
Coupon Curls x 150 & SSHs
Overhead Press x 200 & Reverse Lunges
LBC x 250 & T-Claps
Goblet Squat x 300 & Rockettes
Coupon Press X 125 & Step Ups

MARY:
Flutter Kicks, Penguin crunches, Luge Pose, American Hammer

ANNOUNCEMENTS:
Squatter Q on Friday

COT:
My youngest sister had head on collision 10 years ago, and got burns on your arm and head. My daughters had serious collision a couple months ago. Be sure to take advantage of the time with those you love, but also consider the impact and change that outgrows the response to the difficulty such as my sister now is finishing masters degree to help rehabilitate those how have suffered serious burns.

Tags: thefarm, Squatter, Matthew – Running Man, Sparky_The Farm

Date: 2025-01-22
AO: potomac-rising
Q: RA
PAX: FIFA (F3 The Capital), Promoter, Tiger Lilly, Tom Pollak FNGs: None
COUNT: 5
WARMUP:
Side straddle hops (Jumping jacks) – 25 IC
Windmills – 10 IC
Imperial Walkers – 15 IC
Toy Soldiers – 10 IC
Merkins – 20 IC

Group DORA
1 Group does the exercise while the other moseys

Exercises:
– Burpee – 10
– Mt Climber – 20
– Windshield Wiper – 20
– Jumping Lunge – 20
– Jackknife Crunch – 20
– Back Bow Crossover – 20

MARY:
20 Flutter Kicks (4-count)
20 American Hammers (4-count)
20 LBCs (Little Baby Crunches)
Plank

ANNOUNCEMENTS:
See newsletter in #f3thecaptial-news

COT:
Building on my last COT, commented on the need for a man to recognize his own powerlessness, the need for help to change. Need some power from the outside.

Tags: potomac-rising, FIFA (F3 The Capital), Promoter, Tiger Lilly, Tom Pollak

Date: 2025-01-22
AO: horizon-ao
Q: Attache’
PAX: Kodiak, SPINAL TAP, 3 mile
FNGs: None
COUNT: 4
WARMUP: WMH, IW, CP, triangle run
THE THANG: 205 merkins of various forms in sets of 20 or 25 broken up by cardio and core exercises MARY: J-Lo
ANNOUNCEMENTS: Super Bowl squares, AMBAB, ARC
COT: it’s easier to be courteous

Tags: horizon-ao, Kodiak, SPINAL TAP, 3 mile