Backblasts

Date: 2023-08-02
AO: thepatriot
Q: bogey
PAX: Coconuts, Ice Tea, Big Short, CableGuy, Vila, Elvis, Pilsbury, Wedding Singer, Strange Brew, Cena, Rousey (GrandStrand – Myrtle Beach SC), Shake ‘N’ Bake FNGs: None
COUNT: 13
WARMUP: SSH, 5 burpees for @elvis, IWs, Hillbillies, Moroccan Nightclubs, WMH, Cherry Pickers, Down Dog, Cobra Kai

Fellowship Lap

THE THANG: Grab a coupon and line up on goal line

5 burpees, jog to 5 and back
10 coupon squats, backpedal to 10 and back
15 coupon swings, forward lunge walk to 15 and back
20 OHPs, reverse lunge walk to 20 and back
25 LBCs, jog to 25 and back
30 bent over rows, backpedal to 30 and back
35 curls, bear crawl to 35 and back
40 coupon hold flutter kicks IC, jog to 40 and back
45 shoulder taps IC, karaoke to 45 and back
50 coupon presses, Lt Get Ups to the 50, jog back
40 shoulder taps, backpedal to 40 and back
30 curls, karaoke to 30 and back
20 OHPs, jog to 20 and back
10 blockees, walk to 10 and back

BAT WINGS (keeping arms up until Recover)
20x IC LBACs forward
20x IC LBACs reverse
20x IC seal claps
20x IC overhead claps
Recover

MARY: dirty dogs, donkey kicks, Freddy Mercurys

ANNOUNCEMENTS: 9/11 stairclimb and overnight ruck

COT: Jester: The Daily Discipline Over The Temptation Of The Flesh That Hinders Acceleration

Examples include, but are not limited to: alcohol abuse, anger, anxiety, and the king of all Jesters, pride. Every man has his own personal Jester. Lacking Preparedness, he is kept out of proper personal alignment by his own personal Jester.

Preparedness keeps the Jester at bay: the HIM accepts the truth that the fight against his Jester is a daily battle that is his responsibility to fight.

Showing up in the gloom with your F3 brothers, being accountable to those in your shield lock, getting ready for the expected and staying ready for the unexpected.

https://f3nation.com/q/jester/

Date: 2023-08-02
AO: horizon-ao
Q: Magoo
PAX: Attache’, sticks, Kodiak, 2 percent, Purple Rain, Gherkin, SPINAL TAP, Mr Haand, Armbar FNGs: None
COUNT: 10
WARMUP: WMH, Cherry Picker, Hairy Can-Can, Donkey Kicks
THE THANG: 8 Rounds of Tabata
MARY: Included in Tabata plus can-openers for @Mr._Haand
ANNOUNCEMENTS: 9/11 Stair Climb
COT: I appreciate the motivation and camaraderie. Thanks for coming out today.

Date: 2023-08-02
AO: apollo
Q: Bluegrass
PAX: Cut It Out (F3 The Chuck), Nano
FNGs: None
COUNT: 3
WARMUP: SSH, WMH, Arm Circles, legs and other muscles were stretched too.

THE THANG:
run 1 lap, stop at the first corner
25 lunges (single)
25 flutter kicks (4 count)
25 squat jumps
25 windshield wipers

Run 1 full lap, stop at next corner
25 merkins
25 overhead arm clappers (4 count)
25 dips
25 Carolina dry docks

Run 1 full lap
10 burpees
Bear crawl up hill 3 times
Crawl bear up hill 3 times
10 burpees

Run 1 full lap, stop at last corner
25 big boys
25 American hammers (4 count)
25 leg lifts
25 Freddy mercury (4 count)

MARY: Hill Billy’s, plank, iron cross

ANNOUNCEMENTS: Nano mentioned corn hole tourney is on the horizon.

COT: F3 is growing. Reach out to a buddy you haven’t heard from in a while and bring him out.

Date: 2023-07-31
AO: lost-boys
Q: Peanuts
PAX: Doodles, Monk, Hightower
FNGs: None
COUNT: 4
WARMUP: SSH; WMH; CP; MP; Standing hamstring stretch; ab stretch
THE THANG: Doodles led us a much to long and fast mosey tour of the facilities followed by pairing up to do some coupon / run across the parking lot work: KB SWING / jailbreak across the lot and Bernie back
Curl / Bernie and jailbreak back
OH press / lunges and reverse lunges
Row / side shuffle
MARY: jackknife; running up the ramp
ANNOUNCEMENTS: 9/11 stair climb
COT: Fall is almost here. August is a time of transition, excitement and challenges. As school begins many changes will come with it and as the Byrds told us, to everything there is a season.

Date: 2023-07-31
AO: mondaynightruckers
Q: Rocketman
PAX: Chasqui, Jetstream, Tron
FNGs: None
COUNT: 4
WARMUP: ssh, cherry pickers, willie mays hayes

THE THANG: 3.5 miles around the neighborhoods with PT stops.

MARY: a little bear crawl + burpee action.
ANNOUNCEMENTS:

Brew Run/Ruck moved to August 7th combined with Monday Night Ruckers starting at 7:30 from Craftworx in Gainesville. Come out and celebrate with us!

COT:

Thus says the Lord,
“Stand by the ways and see and ask for the ancient paths,
Where the good way is, and walk in it;
And you will find rest for your souls.
But they said, ‘We will not walk in it.’
“And I set watchmen over you, saying,
‘Listen to the sound of the trumpet!’
But they said, ‘We will not listen.’

Jeremiah 6:16-17

Listen and look for the old paths, the certain way, and be thankful for the brother who sounds the trumpet to you when going astray.