Backblasts

Date: 2023-08-21
AO: lost-boys
Q: Monk
PAX: Hightower, Obadiah, Peanuts, Doodles
FNGs: None
COUNT: 5
There were two ladies already in the parking lot when the PAX arrived at the new yet-to-be-officially named AO at Woodson HS. They kindly informed us that we should not take food on the field, which of course we had no intention of doing. Turns out this morning was senior sunrise at Woodson HS. We headed up to the field and started the warmup. Then Peanuts arrived. Then we continued the warmup:

windmills, imperial, walkers, hillbillies, arm circles, Michael Phelps, SSH, cotton pickers, Fellowship lap

Then the PAX enjoyed performing the following while the HS seniors stood in awe at these men who in all respects looked very much like their dads:

Bojangles Blueberry Biscuit Sprint straights and mosey corners, with 10 blueberries (burpees) in the middle of each corner.

Railroad Tracks: PAX lined up four yards apart in the low plank position. The end PAX jumped over first pax runs 4 yards and got in low plank. Next pax jumped over pax runs 5 yards and got in low plank. This continued for 100 yards; rest; same exercise back to start.

Mucho Leg-o: 1) Narrow squat (feet together), 2) regular-stance squat, 3) wide squat, 4) bonnie blair (jumping lunge) with left foot forward, 5) bonnie blair with right foot forward (then back to narrow stance).

Announcements: second, F glory days this Thursday. 911 stair climb.

COT: give people a fail-able, doable challenge.

Date: 2023-08-21
AO: None
Q: Magoo
PAX: Gherkin, Disco, Mr Haand, Purple Rain, Defiance, Trifecta, Yardbird FNGs: None
COUNT: 8

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

Date: 2023-08-21
AO: None
Q: Infinity
PAX: Firehead, Sparky, Chile, Gekko (Keith Capp), Squatter, Trolley, Ka-Boom FNGs: 1 Ka-Boom
COUNT: 8
Disclaimer

WarmUp: Have the PAX take turns leading the warmup exercises: – SSHs
– Michael Phelps
– Don Quixotes
– Beet Pickers

The Thang:
Demonstrate leading the first round, and then rotate among the PAX for leading the second round: – 60m Sprint
– 10 Merkins
– 15 SSHs IC
– 20 Air Squats

Demonstrate leading the first round, and then rotate among the PAX for leading the second round: – 25m Bear Crawl
– 10 CDDs IC
– 10 Glute Bridges IC
– 10 Reverse Lunges IC

ward.

Demonstrate leading the first round, and then rotate among the PAX for leading the second round: – 30m Walking Lunges
– 20 T-Claps IC

Getting Prepped, General Info
– Every man thrashed, no man left behind.
– Don’t take unnecessary risks or do stupid stuff.
– Think of CoT words in advance.
– HAVE FUN. F3 groups are always supportive of new Qs. We love to see new people stepping up.

Mary: Take turns having the PAX lead the Mary:
– Flutter Kicks
– American Hammers
– LBCs

CoT: We end each workout with a Circle of Trust.
– Count-o-Rama
– Name-o-Rama
– Announcements
– Inspirational/motivational thought or words of wisdom as the Q sees fit. Some Q’s include a prayer (optional).

F3 stands for fitness, fellowship, and faith.

F3 Core Values: The workouts have to:
– Be free of charge
– Be open to all men
– Be held outdoors, rain or shine, heat or cold
– Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary – End with a Circle of Trust

F3 Mission: To plant, grow, and serve small workout groups for men for the invigoration of male community leadership.

Date: 2023-08-21
AO: None
Q: Big Short
PAX: 2 percent, Booking, CableGuy, Elvis, Ice Tea, Legacy, Major Payne, Smokey, Spokes, Strange Brew, Sunshine, Tea Party, Wedding Singer FNGs: None
COUNT: 14
WARMUP: Normal stuff: side straddle hops, imperial walkers, etc., a fellowship lap, and assorted Mercans and squats.

THE THANG: PAX assembled at the circle at the center of the field for coupon and body weight exercises performed as follows:

One PAX would go to center of circle with his coupon and pick a card listing an exercise. That PAX would then rifle carry to the goal line and shoulder carry back to the center of the circle. While the first PAX was running, everyone else performed the exercise on the card. When the first PAX returned, the next PAX would go to the center of the circle, pick a card, and the cycle would repeat. The PAX went through the cards twice, performing each of these exercises two times: – shoulder press
– toy soldiers
– coupon curls
– Mercans
– flutter kicks
– atlas shrugs
– shoulder taps
– kettle bell swings
– WWIs
– goblin squats
– press ups
– mountain climbers
– squat thrusters
– calf raises
– man makers

MARY: dirty dogs, donkey kicks, freddie mercuries, hip leg lift things, Nolan Ryans and world’s greatest stretch.

ANNOUNCEMENTS: inaugural Q at Falls Church on Wednesday morning, followed by coffee.

COT: lots of life transitions are underway

Date: 2023-08-20
AO: None
Q: Doodles
PAX:
FNGs: None
COUNT: 14
WARMUP: SSH, imperial walkers, cherry pickers, down dog, WGS, kobra Kia
THE THANG: moseyed to our Sasquatch brethren and did 10 burpees with them and moseyed around the track and did 20 walking lunges and moseyed up and down the stadium bleachers a few times and did 30 merkins and moseyed down the steps and Bear crawled up the hill and down the steps and over to the brick wall for 40 donkey kicks, Ricky Bobby around the school stopping for 50 flutter kicks in cadence and continued Ricky Bobby and did 40 step ups then 30 merkins then Ricky Bobby to tennis courts for 20 walking lunges and found our way back to the turf field for some shirts and skin’s ultimate disc chasing. We did at least 10 burpees during disc chasing to complete the elevator. Skins made for a good photo shoot for Dad Bod. MARY: in the ultimate
ANNOUNCEMENTS: 9/11 stair climb and overnight, dads camp in October, iron pax in September. A few doing a triathlon the next day.
COT:. School starting next week and summers over. Check in on those you haven’t seen in a while. Don’t be afraid to be on comfortable in checking on others. They’ll thank you later.