Backblasts

Date: 2024-05-22
AO: thepatriot
Q: Gherkin
PAX: AI, Coconuts, Wedding Singer, CableGuy, Strange Brew, Maguire, Ice Tea, Booking, Hops, Skymiles FNGs: None
COUNT: 11
WARMUP
SSH, arm circles, IWs, Hillbillies, Michael Phelps, Cherry Picker, Willie Mays Hays, down dog, worlds greatest stretch

THE THANG – F3 Cornhole
Rules:
• Broke into 3 teams
• The throw line was 10 yards from the exercise line and the boards were about 7 yards from the throw line. • PAX take turns throwing while the others exercise
• The 1st PAX from each team travels (changes per set) from exercise line to the throw line, throws 4 bags, picks up all 4 of their bags and runs back to their team and next thrower goes.
• Repeat until a team has scored 13 or more. (3 points for bags through the hole, 1 point for each bag on the board, learners are 0) • Traveling includes: Murder Bunnies, and bear crawl
Winner and Loser Consequences:
• The winning team sprints the length of field and back while losing team(s) does burpees
• The winning team blindly selects 2 exercises from the box for the next round and keeps one and gives the other to the other team(s) – spoiler alert, they were all different types of burpees

MARY
LBCs, side plank leg lifts, other stuff

ANNOUNCEMENTS
The usual – Boneathon Sunday, Murph Monday, Convergance the following Saturday.

COT

• We all know that physically, we get out of a beatdown what we put into it. That’s true of the Fellowship aspect of F3 too. So YHC encourages you to put a little more into the fellowship and visit some other AOs. There are great men at each AO who will be happy to have you visit and you’ll be glad you did it.

Tags: thepatriot, AI, Coconuts, Wedding Singer, CableGuy, Strange Brew, Maguire, Ice Tea, Booking, Hops, Skymiles

Date: 2024-05-22
AO: f3thecapital-news
Q: Magoo
PAX: vplaxico, SPINAL TAP, 3 mile, sticks, Lazlo, Disco, Brown Bag, Sparky, Bellhop, Classified, Mr Haand, Purple Rain, Fish Fry, Boomerang, Stapler FNGs: 2 Boomerang, Stapler
COUNT: 16
WARMUP: SSH, WMH, Hands-up squats, Heel-touch squats, washing machine, walk-out merkins, imperial walker, hillbilly
THE THANG: Tabata-style, 30 sec on 15 sec off. Two Pax per block. One on block, one locomotes to/from the 18. Switch each cycle. MARY: Can-opener Tabata round.
ANNOUNCEMENTS: Many.
COT: Be her night in shining armor. Do the annoying, seemingly points things without sarcasm or complaint. It means more to her than a clean sink or having the desert forks separated from the dinner forks. You got this.

Tags: f3thecapital-news, vplaxico, SPINAL TAP, 3 mile, sticks, Lazlo, Disco, Brown Bag, Sparky, Bellhop, Classified, Mr Haand, Purple Rain, Fish Fry, Boomerang, Stapler

Date: 2024-05-22
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Promoter, Flagpole, Cialis (F3 the Capital), Baguette, Tiger Lilly, Dubin, El Double, Low Key FNGs: None
COUNT: 9

WARMUP:
15 SSH IC
15 imperial Walker IC
10 merkins IC
10 mountain climbers IC
10 shoulder taps IC
10 Cherry pickers IC
8 willie mays hays IC

THE THANG:
Line up on one side of blacktop
8 Blockies OMQ
Bear crawl to half, sprint to far side and back to dot, crawl bear to start line 6 blockies SC OYO

8 cleans OMQ
High knees to dot, sprint to far side and back to dot, high knees to start line other side then sprint back
6 cleans SC OYO

15 overhead press IC
Sprint to other side and back
20 overhead press SC OYO

Mosey the blacktop

20 curls IC
Bear crawl to half, sprint to far side and back to dot, crawl bear to start line 25 curls SC OYO

20 bent over rows IC
High knees to dot, sprint to far side and back to dot, high knees to start line 25 bent over rows SC OYO

10 incline merkins IC
Sprint to other side and back
15 incline merkins SC OYO

Mosey the blacktop

12 coupon dips IC
Bear crawl to half, sprint to far side and back to dot, crawl bear to start line 12 coupon dips SC OYO

10 squats IC
High knees to dot, sprint to far side and back to dot, high knees to start line 10 squats SC OYO

10 decline merkins IC
Sprint to other side then sprint back
10 decline merkins OYO

Mosey the blacktop

MARY:
15 LBCs IC
15 scissors IC w or w/o coupon
15 BBS single count with or w/o coupons
15 Freddie Mercury’s IC
15 American Hammer IC
Plank o Rama IC

ANNOUNCEMENTS:
Annual convergence June 1 T Roosevelt island in DC. beatdown followed by coffeeteria

COT:

Tags: potomac-rising, Promoter, Flagpole, Cialis (F3 the Capital), Baguette, Tiger Lilly, Dubin, El Double, Low Key

Date: 2024-05-22
AO: ignite
Q: Popeye
PAX: bogey, Bootlegger, Goldfish, Kodak, Legacy, meister, Gandalf FNGs: None
COUNT: 8

WARMUP: the usual

THE THANG:
Part 1: pax shadow boxing different combos with pax timer sprinting to Nolan Ryan

Part 2: 3 rounds of 10 balance exercises. Total number of times pax put both feet down for stability was total number of lunges/smurf jacks after each round

Part 3: 2 rounds of 10 no-hand get ups. Total number of failures was total number of groiners/burpees after each round

Part 4: all pax shadow boxing, fancy moves allowed, with periodic sprints to Nolan Ryan all together

MARY: plank, LBC, donkey kick, dirty dog, Freddie Mercury

ANNOUNCEMENTS: Murph, Boneathon, Convergence, Dads Camp

COT: Physical training is about movement variety, too. Work in some motions throughout the day other than sitting in chairs if possible.

Tags: ignite, bogey, Bootlegger, Goldfish, Kodak, Legacy, meister, Gandalf

Date: 2024-05-22
AO: theaerie
Q: Lonestar
PAX: In-Tune, Queens
FNGs: 1 Queens
COUNT: 3

WARMUP:
Side straddle hops
Michael Phelps
Willie mays hays
Butt kicker
Frankenstein
High knees
THE THANG:
1 lap – start at 50 yd line, wan straight, jog turn, sprint other straight, jog turn walk back to 50 Sets of 10 –
Merkins
Thruster
Abs (rotation)
Jump squats
5 laps total
MARY:
And baby
ANNOUNCEMENTS:
Murph coming up!!!
COT:
Thankful for the scars and hard stuff

Tags: theaerie, In-Tune, Queens