Backblasts

Date: 2024-12-30
AO: hamilton
Q: Legacy
PAX: Deflator, Hobbyhorse, Big Short, AI, Booking, citrus, Goldfish, bogey, Dial-up, Defiance FNGs: None
COUNT: 11
WARMUP: SSH, Imp Walkers, Hill Billy, Little Bitty Arm Circles and Reverse, Willy Mayes Hayes, Moroccan Night Club, Root Vegetable Extractor, Downward Dog
THE THANG: Fellowship Lap, then PAX lined up in a free-throw formation for PAX to come to the line for one-and-ones. Coming to the line, we owe 13 burpees, but: 1) hit the bucket in any way–minus three burpees, 2) make your first one-and one — minus 5 burpees, 3) make your second and minus out the other five burpees and we get a fellowship lap. For the first round through, our shooting percentage was pretty low, but we typically garnered the MINUS THREE for the bucket touch. For the first round through, I think we totaled 111 burpees. We took fellowship lap for a reset; we came back and changed the ball and bucket. Also, we were in the bonus, and extra bonus. Now PAX were guaranteed a second shot, and also there was the opportunity for individual PAX to re-buy a shot for OYO 5 burpee cost. We had a much better shooting percentage with the new format, garnering a number of fellowship laps, during one of which Deflator showed us how to sing the 5 F3 principles in cadence. In this sequence, I think we totaled about 40 burpees and three fellowship laps. MARY: Flutter Kicks (IC) 30, and LBCs, 40
ANNOUNCEMENTS: Coffeeteria at RAD. Check out the channels for lots of stuff going on.
COT: PART II of a two-parter. (PART I was WE ARE LUCKY TO HAVE YOU). PART II: I AM GRATEFUL TO BE HERE. There is a reason why gratitude is a frequent COT topic. Gratitude is key. Guys who are really motivated and objective-oriented have a tough time with gratitude, particularly if you feel you have underachieved. But without a doubt, I am so grateful for F3 and my F3 brothers. F3 has gotten me a long way from where I was — and F3 will help get me to the next level in 2025. Thanks for coming out! SYITG!

Tags: hamilton, Deflator, Hobbyhorse, Big Short, AI, Booking, citrus, Goldfish, bogey, Dial-up, Defiance

Date: 2024-12-30
AO: thepatriot
Q: Shake ‘n’ Bake
PAX: Overthrow, Bone, bogey, Goldfish, Legacy, 2 percent, Big Short, Wedding Singer, Smokey, Lucius, Robo, Groundhog, citrus, Dial-up, Flipper FNGs: None
COUNT: 16

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

Tags: thepatriot, Overthrow, Bone, bogey, Goldfish, Legacy, 2 percent, Big Short, Wedding Singer, Smokey, Lucius, Robo, Groundhog, citrus, Dial-up, Flipper

Date: 2024-12-30
AO: acropolis
Q: Hightower
PAX: Pop Fly, Peanuts, Doodles, Obadiah, Atlas, NOAA, DR PAX Munchie from San Diego FNGs: None
COUNT: 8
WARMUP:
High knee skips 100 yards
Butt kickers 100 yards
Karaoke 100 yards
High knee skips 100 yards
Followed by lots of stretching

THE THANG:
11’s
Merkins vs Burpees
Stage 1: across bleachers for 3 rounds
Stage 2: 50 yard bear crawl, 1 round
Stage 3: 40 yard run forward & reverse, then 30 yards Followed run forward & reverse

MARY:
Ring of Fire, each PAX lead own core.

ANNOUNCEMENTS:
Jan 11 National Cemetery cleanup wreaths

COT:
2025 goals, challenges or New Year Resolution. Whatever you need to do to set new challenge for next year. Do it with a partner, or group. Hold some accountability. Most new year resolutions are quit after the 3week in January. Don’t let that happen to you.

Tags: acropolis, Pop Fly, Peanuts, Doodles, Obadiah, Atlas, NOAA, DR PAX Munchie from San Diego

Date: 2024-12-30
AO: horizon-ao
Q: Magoo
PAX: Attache’, Old Bay, 3 mile
FNGs: None
COUNT: 4
WARMUP: Assorted stretches focusing on the lower back
THE THANG: 2.5 mile neighborhood mosey with merkins and squats MARY: 50 flutter kicks, superman, stretches, balance ABCs
ANNOUNCEMENTS: Wednesday TBD. Stay tuned.
COT: It was a dark morning. Thanks for being there.

Tags: horizon-ao, Attache’, Old Bay, 3 mile

Date: 2024-12-30
AO: thefarm
Q: Infinity
PAX: Pad Thai, Matthew – Running Man
FNGs: None
COUNT: 3
Warm up: SSHs, Don Quixotes, Beet Pickers, WMHs, Michael Phelps, LBACs, and Mosey around triangle.

The Thang:
11’s: Complete 1 and 10, then 2 and 9, etc reps of the following, short mosey in between: – Derkins IC and Jump Ups
– Bonnie Blairs (1-2 count) and Jump Squats (single count
– Jack Webb’s: 5 to 10 to 5 reps of Merkins (single count) and Raise the Roof (IC), increasing (or decreasing) by one rep each round)

Mary: ”Bring Sally Up” with V-ups

Announcements:
– Workout Wednesday at 0700, 14th anniversary of F3
– F-No Q Friday at 0530

CoT: Develop and cultivate an athlete’s mindset. Athlete’s eat and train, they don’t diet and exercise. Athletes focus on improving their performance, not just burning calories or losing weight. If you show up to F3 regularly, you should consider yourself an athlete. No go out an do it.

Tags: thefarm, Pad Thai, Matthew – Running Man