Backblasts

Date: 2023-09-01
AO: thefarm
Q: Infinity
PAX: Chile, Moneyball, Firehead, Lumbergh, Sparky, Trolley, Squatter, Gekko (Keith Capp), Cage FNGs: None
COUNT: 10
WarmUp: World’s Greatest Stretch, Beet Pickers, WMHs, LBACs with leg raised, and short mosey.

The Thang: Coupon Factory!
Divide PAX into two teams. Each team has a stack of four coupons, which they need to process through the following as quickly as possible. Murder bunnies, Coupon Bear Crawls, or Lunge Walks between each stop, except when running the coupon to the other team’s starting point: 10 Derkins
10 Goblet Squats
10 OH Presses
10 Bent Over Rows
Run Coupon to starting point of other team’s factory
Whenever one team has no starting material, they are out-pacing the other team—time for the losing team to work smarter together.

Mary: Flutter Kicks, Marionettes, J-Los, Dolphin Crunches, American Hammers, Side Crunches, and Elbow Plank.

Announcements:
– 9-11 Stair Run Monday, 9/11, will be started at 0445, so will meet to carpool a little after 0400.
– 10/11: F3 Social Event at Sparky’s house to see which regions win their proposals for donations from F3 Nation.

CoT: Today marks the three-year anniversary of F3 the Farm. This workout, like some other workouts we do in F3 (e.g., Dora), encourages us to push harder to help the team. That is the biggest thing I have learned in my journey in F3: the drive to help my team motivates me more the the desire just to win a contest for myself. A WWII veteran once stated that they all left to go to war for God and country, but all that went away when the first bullets started flying. The thing that kept them going forward so courageously was the guy next to them—the need to see that he made it through okay. That is what F3 is all about—the guy next to you. Seek to encourage your fellow PAX both during and outside the regular workouts.

YHC ended with the Gonzaga Prayer.

Date: 2023-08-05
AO: thesandlot
Q: Traveler
PAX: citrus, Booking, Lazlo, CableGuy, Maguire, DRPAX HobbyLobby FNGs: None
COUNT: 7
WARMUP: Stretches
THE THANG:

10 minute EMOM:
5 burpees
6 bonnie blairs
7 WWIIs

15 of each (mas o menos)
M erkins
A merican Hammers
R everse crunch (in-and-outs)
R anger Merkins (close grip)
I imperial Squat Walker (1-squat, 2 leg to elbow, 3 squat, 4 leg-to-other elbow) A pollo Ohnos
G orilla Humpers
E escalator (just 1 round)- 10 burpees, 20 merkins, 30 squats, 40 lunge-walks

MARY: Flutter kicks
ANNOUNCEMENTS: They all probably happened by now
COT: After 20 days of marriage, I feel fit to give advice to the group. Complaints are directed at problems (ok). Criticisms are directed at people and less-solution based.

Date: 2023-08-31
AO: olympus
Q: Hightower
PAX: Popeyes, Lazlo, Tool Time, Nano, Ashe, Peanuts, Doodles, Monte Karlo, Rambler, slider, BlueSteel and CropDuster FNGs: 1 BlueSteel and CropDuster
COUNT: 13
WARMUP:
Individual stretch while I read Wk 0 WOD

THE THANG:
Started timer for Week 0 warmup
Then PAX continued their time starting for 800m run, then clocked their time when they finished last 800m run.

MARY:
Ah None!

ANNOUNCEMENTS:
Sept 11 stair climb
New Mon AO at Woodson HS, Acropolis launching 9/18
Peanuts leading Mon, 9/4 at Acropolis starting at 0700

COT:
We are all leaders in our family & communities, each need to have open dialogue about Racism. Mankind cannot survive if we continue to have racial murders like in Jacksonville, FL. We must lead our communities to be better humans.

Date: 2023-08-30
AO: thefarm
Q: Chile
PAX: Infinity, Moneyball, Trolley, Kaboom, Gekko (Keith Capp), Squatter, SAAS, Starfield, Cage FNGs: 2 Starfield, Cage
COUNT: 10
WARMUP:
Michael Phelps
Beet pickers
SSH
Imperial Walkers
Grady Corn
THE THANG:
ALARM Stations – 1 minute per station, 15 second rest/transition Set 1:
Arms – Legs – Abs – R – M
Station 1 – Arms – Coupon Curls (coupon or resistance band)
Station 2 – Legs – Lunges (with resistance band)
Station 3 – Abs – LBCs
Station 4 – ‘R’ – Rope, Jump
Station 5 – ‘M’ – Marionettes

Set 2:
Station 1 – Arms – Bent Over Rows (coupon or resistance band) Station 2 – Legs – Squats (with resistance band)
Station 3 – Abs – High to Low Plank
Station 4 – ‘R’ – Rosalitas
Station 5 – ‘M’ – Mountain Climbers

MARY:
Triangle Crunches
Penguin crunches
Starfish crunches

COT:
The Farm Anniversary –
When Infinity reached out 3 years ago to gauge interest in starting a workout group, I expressed interest. Getting into an exercise routine was something I was interested in, but I didn’t know any exercises or how to plan a workout. I had a membership in a gym, but didn’t know how to plan my own workout that wasn’t swimming – so I wasn’t using my membership very well. F3 has been great for me – both for exercise as well as the camaraderie and getting to know more great guys from the community. We don’t just workout, but we also serve together in the community. (And I think we have proven to Sparky’s M that this isn’t a cult). WoW:
Cease to be idle; cease to be unclean; cease to find fault one with another; cease to sleep longer than is needful; retire to thy bed early, that ye may not be weary; arise early, that your bodies and your minds may be invigorated. And above all things, clothe yourselves with the bond of charity, as with a mantle, which is the bond of perfectness and peace.

Date: 2023-08-30
AO: fallschurchcolumbia
Q: Major Payne
PAX: Jenner, 2 percent, Lazlo, Legacy, Kodak, Ramsey, Triple A FNGs: 1 Triple A
COUNT: 8
WARMUP:
13 reps of each exercise (all 4 count)
SSH
Imperial Walkers
Shoulder Taps
Mountain Climbers
Plank Jacks

THE THANG:
Mosey to the BWA parking lot
Partner up, then complete 85 reps of each of the following exercise Dora style, where one PAX counts and the other exercises. For Dips, Air Press and Lunges, PAX ran a set distance while their partner exercised, again, Dora style. After each set of 85, as a group, all PAX performed 4 burpees (8 burpees as a partner group). – Hand Release Merkins
– Big Boy Sit-ups
– BWS
– Dips
– Air Presses
– 4 count flutter kicks
– Lunges
Mosey back to the Start Point at 301

MARY: No time for Mary

ANNOUNCEMENTS: 9-11 Stair Climb; @Legacy on Q next week; we need to officially choose a name for this AO.

COT: As YHC read his Bible app this morning, the daily refresh scripture was John 15:12 — “My command is this: Love each other as I have loved you.”

In fact, that is what this workout and F3 is all about. We post in the gloom for each other, because we love and care about each other. we strive to make ourselves that 1% better every day (is that 365% better after a year? or 37x better with compounding? Not sure…) Regardless, we are making ourselves and each other better together so that we can go back out into the world and positively impact those we care most about to be better husbands, fathers, sons, co-workers, bosses, or whatever our particular role of the day might be, Thanks for posting today. It is an honor for YHC to post alongside you all! Aye!