Backblasts

Date: 2023-09-13
AO: atlantis
Q: Obadiah
PAX: Deflator, Hammerhead, True North, Tim Leahy (Forceps), Infinity, Full Nelson FNGs: None
COUNT: 7
WARMUP: SSH, WMH, down dog, WGS
THE THANG:

IPC Week 2 along the waterfront. The Q marked out a 200m out and back along the Anacostia River

400m run
5 BDE burpees
400m run
5 BDE merkins

MARY: none
ANNOUNCEMENTS: none
COT: hardest thing to do today we got out of the way.

Date: 2023-09-12
AO: mountvernon
Q: Winklevoss
PAX: airhead (JEFFCO), Ole Ball Coach, Musk, Bus Stop, Miller Time, Azimuth FNGs: None
COUNT: 7
WARMUP: Nothing unusual, little stretch, little SSH, you know the deal

THE THANG: #ironpax week two graciously accepted by us skinny runners (say it loud and proud). Nothing but 400m laps interspersed with the genius 5 BDE burpees or BDE merkins (alternating each lap) for 45 minutes. The visiting @airhead killed us all by getting at least 3.5 miles but he had to leave early so we’ll never know.

MARY: snuck in some LBCs and protractor on principle even though the clock technically expired.

ANNOUNCEMENTS: 9/11 stair climb was huge success and everyone was impressed with those of us who did it.

COT: Always grateful for visitors, we hoped we showed a good time.

Date: 2023-09-12
AO: freestate
Q: Horshack
PAX: Andrew Churchill, Winston, Mumford, Butter, Wildcat, Dungeon Master (Amon), FIFA, Cannoli, Deagle, Baguette FNGs: None
COUNT: 11
WARMUP:
Assorted CARDIO cards from the F3 deck
Cherry Pickers x 15 IC
Michael Phelps x 15 IC
Willie Mays Hayes x 5 IC

THE THANG:
Assorted Cards on UPPER BODY from F3 Deck
Assorted Cards on LOWER BODY from F3 Deck

MARY:
Assorted Cards on ABS & CORE from F3 Deck

ANNOUNCEMENTS:
Whitewater rafting – last call
Move back to Waldorf School on Saturday

COT:
We are marking the 3rd Anniversary of FreeState. We started with 3 and have doubled every since – now with 12 -14 regulars. When YCH joined F3 in 2012, it was small and now accounts for 85,000+ men. We’ve succeeded when people bring their friends, family and neighbors.

History quiz: When do we mark the birth of the USA: The date of the Declaration, or the date we won the Revolutionary War?

Declaration: MoCo (Montgomery County MD) is a developmental region: 3 years, 5 AOs, 100 Pax

Date: 2023-09-12
AO: delphi
Q: Hightower
PAX: Rambler, Jimmy Garbak, K-Pop, Doodles, Peanuts, Fortran, Gadget, Glee, Monte Karlo, slider, MerMan FNGs: 1 MerMan
COUNT: 12
WARMUP:
Warm up and lots of stretching
High knee skips, butt kickers, Karaoke followed by fellowship lap around field

THE THANG:
Plyo workout
Round 1, 4X 10 reps
1. Pop Squats: squat wide, pop up feet together
2. Burpee
3. Apollo Ono

Round 2, 2X 10 reps
1. Single sided Bonnie Blair
2. Hand release push up: pop up
3. Burpee to tuck jump

Round 3, 2X 10 reps
1. Reverse Lunge to High Knee
2. Tuck Jump: vertical jump, hands slap knees in air
3. Broad jump burpee

MARY:
Stepped over to bleachers for final series of stretching

ANNOUNCEMENTS:
Dad’s Camp Oct 13-15, see Rambler
Cornhole tourney Sept 23, see Bone
Acropolis launch Mon, 9/18
Dec hike with 3F, see Rambler

COT:
It’s not all about the Leader, it’s more about the First Follower. Looking back at 9/11 Stair Climb or the launch of Delphi both years ago. Both have grown well beyond expectations, and it really has been driven by the First Followers that have embraced and spread the word. Then more followers, and they continue to spread word. Very grateful for what has become of our regional F3 group, and it’s all of our First Followers. Let’s keep growing and impacting more men’s lives!

Date: 2023-08-29
AO: freestate
Q: CashOnly
PAX: Andrew Churchill, Butter, CashOnly, FIFA, Horshack, Mumford FNGs: None
COUNT: 6
Warm Up
· SSH x 15 IC
· Mountain Climbers x 15 IC
· Plank Jacks x15 IC
· Michael Phelps x 15 IC
· Cherry Pickers x 15 IC
· Windmills x 15 IC
· Arm circles – x 15 IC

The Thang:– Coupon Dora 5-4-3-2-1

Split in two teams – 4 sprints up the Jacob’s hill before taking turns o 500 Chest press
o 400 Upside-down rows
o 300 Jump over
o 200 Curls
o 100 Squats

Mary:
· Flutters x20 IC
· Dying Cockroach x 20 IC
· Plank-o-Rama
· Sizers x20 IC
· Reverse Crunches x 20