Backblasts

Date: 2024-06-12
AO: thepatriot
Q: Boardwalk
PAX: Tea Party, Strange Brew, Hops, Flux, Anchorman, Skymiles, CableGuy, Hobbyhorse, My Space, Ice Tea, Lazlo, @groundhog, @shortrib, IcyHot FNGs: 1 IcyHot
COUNT: 15

WARMUP: SSH, AC, DQ, CP, WMH, DD, WG, CK
THE THANG:
16 stations: Overhead Press (+weight), Merkins, Curls (+weight); Burpees; Skull Crushers (+weight); Shoulder Taps; Atlas Shrug (+weight); Plank; Calf Raises (+weight); Lunges; K-bell Swings (+weight); Bonnie Blairs; Squats (+weight); Toy Soldiers; WW3s (+weight); and V-ups.
3 Rounds: 10 reps each station + lap; 10 reps each station + lap; 5 reps each station + lap MARY: CP; DD; CK
ANNOUNCEMENTS: Watch Slack for announcements
COT: Q reflected on his appreciation and thanks for the F3 family and experience, particularly during more challenging times in life.

Tags: thepatriot, Tea Party, Strange Brew, Hops, Flux, Anchorman, Skymiles, CableGuy, Hobbyhorse, My Space, Ice Tea, Lazlo, @groundhog, @shortrib, IcyHot

Date: 2024-06-12
AO: potomac-rising
Q: Tiger Lilly
PAX: Baguette, FIFA (F3 The Capital), Curtis Hoberman (Dos Equis), Flagpole, Promoter, Tiger Lilly, Low Key, Deflated FNGs: None
COUNT: 8

WARMUP: SSH 25x IC
Imperial Walker 25x IC
Windmill 15x IC
Mountain Climbers 15x IC
5 burpees for every core principle of F3 not known:
• Free of Charge
• Open to all Men
• Held Outdoors
• Peer Led – Only one the Pax failed to
Get
• Ends with COT

THE THANG: Mosy around the court between each round.

Round 1 (warm up/no coupons)
S1 – 5 burpees
S2 – 10 squats
S3 – 10 merkins
S4 – 5 star jumps

Round 2 & 3 – coupon work
S1 – 15 blockees
S2 – 30 goblet squats
S3 – 30 derkins
S4 – 15 thrusters

Round 4 & 5 – no coupon, try to pick up speed but maintain good form S1 – 15 burpees
S2 – 30 squats
S3 – 30 merkins
S4 – 15 star jumps

MARY: Yes we did some
ANNOUNCEMENTS: None
COT: Balance family and work life.

Tags: potomac-rising, Baguette, FIFA (F3 The Capital), Curtis Hoberman (Dos Equis), Flagpole, Promoter, Tiger Lilly, Low Key, Deflated

Date: 2024-06-10
AO: acropolis
Q: Peanuts
PAX: Doodles, Crop Duster
FNGs: None
COUNT: 3

WARMUP: Listened to some Colin Cowherd while we SSH; WMH; DD; WGS; run a lap
THE THANG: each pax led us in an exercise followed by a mosey across the field added 25 each pax. Then worked our way back down from 75. Also shortened up the run each round. Added in some Bernie sanders, skipping, bear crawling and such. 3 rounds completed. MARY: 75x pickle pointers and 50x Sharon stones
ANNOUNCEMENTS: party on 17th
COT: what is your legacy or the dash between the dates.

Tags: acropolis, Doodles, Crop Duster

Date: 2024-06-11
AO: balls-of-fury
Q: Legacy , Gherkin
PAX: Magoo, Smokey, Popeyes, Cam
FNGs: None
COUNT: 6
WARMUP: hit
THE THANG: Pickleball, doubles and single
MARY: you pray to Mary, when Smokey is serving to you
ANNOUNCEMENTS: Next week we do it again, some folks are saying that they want to arrive even early 0600.

Let’s have a lot of chatter in this channel, to talk about pickleball.

COT: This looks to be a thing we can do all summer. ZERO ZERO TWO! SYITG!

Tags: balls-of-fury, Magoo, Smokey, Popeyes, Cam

Date: 2024-06-11
AO: freestate
Q: Horshack
PAX: Bluto, Dungeon Master, Deagle, Pigeon, John Kluge, Mumford, CashOnly FNGs: None
COUNT: 8
Warm Up
– SSH x 25 IC
– Imperial Walkers x 17 IC
– Shoulder Taps x 15 IC
– Mountain Climbers x 12 IC
– 2 laps Karaoke
– High Knees x 30 IC
– Monkey Humpers x 13 IC
– LONG COUNT Willie Mays Hayes x 8 IC
– Michael Phelps x 10 IC
– Cherry Pickers x 15 IC
The Thang:
– 52 Card Pick up: Rotate PAX selecting a card from one of four suits and q’ing the exercise for 15 minutes: – Cardio (Hearts)
– Upper Body (Diamonds)
– Legs (Spades)
– Core (Clubs)
– Ultimate: Go to field and split PAX into two teams (give one team a uniform; if there is an odd number of PAX, designate one as permanent offense) – Play for 15 minutes
– Team who scores 2 burpees; team who gets scored upon 5 burpees – Team who scores goes on defense and throws to the opposite team

Mary:
– Leg Lift Rosalitas x 15 IC
– Box Cutters x 10 each direction IC
– Plank-o-rama x 10-10-10-10-10 IC
– Freddie Mercuries x 15 IC
– Rodeo Flutters 10 Clockwise Outlaws -10 Flutter (short and fast) -10 CCW Outlaws -10 Flutters (long and slow)

Announcements
– To adopt or not to adopt this summer? The PAX have spoken – no Adopt A Road this summer. Pick up again in September. – Thirsty F3rd – June 20th – Irish Inn at Glen Echo

COT
– Father’s Day coming up. Give yourself the biggest Father’s Day gift imaginable and tell your kids how much you love them. My dad passed away 10 years ago last week. I read a portion of a letter he wrote me when I was going off the rails at age 15. He closed the letter letting me know that no matter what happened, he would love me all the more.

Tags: freestate, Bluto, Dungeon Master, Deagle, Pigeon, John Kluge, Mumford, CashOnly