Backblasts

Date: 2024-08-24
AO: theaerie
Q: Stewie
PAX: Chasqui, Lonestar
FNGs: None
COUNT: 3

WARMUP:
Ssh
Mosey
Highknees
Imperial walker
Hillbillies
Shoulder taps
Michael phelps
Arm circles big/small
Windmills

THE THANG:
Part A – Mosey
Follow the Leader on an irregular route

Part B – Bear Crawl
Bearcrawl to all curbs. When you get to a curb lateral plank walk with feet on curb. Last Pax moves ahead and pick new curb.
Part C –
Mosey round the Promenade with stops every place that serves food to do 1 exercise.
Call out something the restaurant serves. The number of letters x5 is the reps.
After each exercise mosey to fountain and back. Keep going till we hit all restaurants.
Bonnie Blair’s
Bobby Hurley’s
Jump Squats
Frankensteins Kicks
Burpees
BearX -Plank opp toe touch
Crab X – Rev Plank opp toe touch
Mountain Climbers
Apollo
Ran outta time, had so much planned….till next time
MARY: no mary no time
ANNOUNCEMENTS:
9/11
Parade
Old Rag
COT:

Have you noticed how many difficult people there are in the world and not sure how to deal with them?

Proverbs 16:21 says, “A wise, mature person is known for his understanding. The more pleasant his words, the more persuasive he is”

The more pleasant you are, the more persuasive you are. And you’re never persuasive when you’re abrasive. Nagging doesn’t work

Tags: theaerie, Chasqui, Lonestar

Date: 2024-08-03
AO: harpers-ferry-ruck-float
Q: Yard Sale
PAX: Banjo (WV), Tiger Lilly, Cowher (Wv), FIFA (F3 The Capital), HorsePunch, Nano, Baguette, Dungeon Master, Beckham, Sniper, Swamp Bear, Meatball, Paw Patrol, Mac n Cheese FNGs: None
COUNT: 24?
WARMUP:

Baguette had some beer.

Walk 5 miles to destination! Start at 6:30AM, arrived around 8:30AM.

THE THANG:

Fill up the dang tubes and snack up. Float downstream ~3 hrs! Pull over on the side. Army truck took us back up to the brewery. Nobody lost. FIFA sunburned.

MARY: Nope!

ANNOUNCEMENTS: Nope!

COT: Nope!

Tags: harpers-ferry-ruck-float, Banjo (WV), Tiger Lilly, Cowher (Wv), FIFA (F3 The Capital), HorsePunch, Nano, Baguette, Dungeon Master, Beckham, Sniper, Swamp Bear, Meatball, Paw Patrol, Mac n Cheese

Date: 2024-08-24
AO: olympus
Q: Yard Sale
PAX: Roddick, Nano, Popeyes, Peanuts, F-No, Walk-on
FNGs: None
COUNT: 7
WARMUP: Yes WIth Ricky Bobby
THE THANG:

Exercise Set 1:
One legged hops up the stairs, alternate leg on each flat section. Go fast down the stairs then sprint to the school buses straight ahead against the fence. Repeat 5 times.

Exercise Set 2:
Start on white basketball line. Lunge to Yellow Line. Sprint back to white line. Go to next Yellow. Repeat 3 times.

Exercise Set 3:
Sweet Ultimate Frisbee with some highway construction.

MARY: Pickle Pointers, Heals to heaven, X Factors, Stretching, LBC’s, American Hammers.

ANNOUNCEMENTS: September 9th stair climb. Long sign up sheet.

COT: Take a breath. This too, shall pass.

Tags: olympus, Roddick, Nano, Popeyes, Peanuts, F-No, Walk-on

Date: 2024-08-25
AO: social-distance
Q: 2 percent
PAX: Speedo, Big Short, Wedding Singer, Popeyes, CableGuy, Booking FNGs: None
COUNT: 7

THE THANG: 7 miles, 40 merkins

Tags: social-distance, Speedo, Big Short, Wedding Singer, Popeyes, CableGuy, Booking

Date: 2024-08-24
AO: thesandlot
Q: citrus
PAX: Lazlo, CableGuy, Booking, Jenner, Prenup, Defiance, Legacy, Hobbyhorse, Summit, Roadhouse, Big Short, 2 percent, Racket, Klinger FNGs: 1 Klinger
COUNT: 15
Frisbee. Golf. Frolf. Top Golf. Top…Frolf! Uncharted territory for YHC, but you can’t have a “bad idea” without first having an “untested good idea”.

WARMUP: SSH, late burpees, WMH, IW, Hillbillies, more late burpees, RVE, down dog, worlds greatest stretch.

THE THANG:

PART 1:
The PAX split into teams of 5, and then were ushered into F3’s first Top Frolf Stadium (sponsorship openings available – YHC is looking at you, Tostitos).

The field had one tee box for each team (complete with frisbee), and was laid out with 5 landing zones at various distances from the tee boxes, marked by cones. Each team had to land their frisbee in each of the zones exactly once. Partial landings were accepted. Each PAX on each team took turns. If the PAX missed the target, then they bear crawled to where it landed and threw again from there. Once he landed the frisbee in the zone, he ran it back to the next PAX on his team. Lifetime to learn, easy to master.

Non-throwers cycle through exercises while waiting (1 minute each). 1. WWIIs
2. Reverse lunges
3. Gas pumpers
4. Merkins
5. Flutter kicks
6. Monkey humpers
7. Toy soldiers
8. Bobby Hurleys
9. Shoulder taps
10. Jump tucks

First team to hit all 5 targets wins. 1st place: 5 burpees / 2nd place: 9 burpees / 3rd place: 10 burpees

Switch up the teams between each rounds. Jenner was the only 3-team winner. 3-time losers were not tracked.

For the final round, all PAX threw with their non-dominant hand. Hilarity ensued.

PART 2:
Ultimate frisbee. 1 burpee penalty for hitting the deck. Scoring team led exercise before kicking off again (and being mocked by Defiance for being losers).

MARY: Flutter kicks, big boy sit-ups, penguin crunches, Nolan Ryans

ANNOUNCEMENTS: Oops. 9/11 stairclimber. Check the channel.

COT: We often talk about the importance checking in on F3 brothers you haven’t seen in a while, but also check-in on friends who aren’t PAX. They may need it even more.

Tags: thesandlot, Lazlo, CableGuy, Booking, Jenner, Prenup, Defiance, Legacy, Hobbyhorse, Summit, Roadhouse, Big Short, 2 percent, Racket, Klinger