Backblasts

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TG10

Date: 2026-08-02
AO: TG10
Q: Trademark ,
PAX: Legacy, Hobbyhorse, Lazlo, Trademark, Rim Fire
FNGs: None
COUNT: 5
WARMUP: Nope
THE THANG: 10 Minute AMRAP (Modify as necessary)

– Lazlo 12+24
– Rim Fire: 11+2
– Hobby: 10+0
– Legacy: 9+17
– YHC: 8+1

MARY: Nope
ANNOUNCEMENTS: Lazlo wins!
COT: Mope

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July Challenge – go on tour

Date: 2026-07-05
AO: Monthly Challenge
Q: Hobbyhorse ,
PAX: citrus, Hobbyhorse, Gherkin, Kodak, Lazlo, East Wing, Goldfish FNGs: None
COUNT: 7
WARMUP: pickup a TripTik or log on to Mapquest
THE THANG: exercise somewhere you aren’t
MARY: follow breadcrumbs home
ANNOUNCEMENTS: new friends made
COT: when I started f3 I wasn’t in any shape and felt like an imposter being out here. I started to frequent the smaller AOs because I thought I’d be less likely to be called out for falling behind in a smaller group. I eventually figured out how misguided that was bc everyone here — everyone — is so welcoming and friendly to all types. And there is nothing to ashamed about in our fitness journey because we are outside at 530am improving ourselves.
Lots of winners this month; everyone who got out there and explored AOs. And highest recorded scores go East Wing and Gherkin Great job everyone! (And tag yourself in if I missed you and you scored any points in the challenge)

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#sparta

Date: 2026-07-31
AO: Sparta
Q: Atlas ,
PAX: Nano, Peanuts, Atlas, Dunder
FNGs: None
COUNT: 4
WARMUP
SSH; Will may hays; cherry pick; arms circles; copperhead squats; world greatest stretch

THE THANG
Compounding exercises. Add the previous exercises to each round. Run to the other end and perform a burpee.
Ankle grinder 10
Gorilla squats 20
Toy soldier 30
Lunges (half forward, half backward) 40
lateral plank up and down (25 on each side) 50
Flutter kicks 60

MARY: Run a lap and stretching
ANNOUNCEMENTS: Book club at Nano’s place August 12
COT: A message of encouragement can go a long to boost confidence and self-esteem