Backblasts

DATE: 2023-07-05
AO: Patriot
Q: Lucius
PAX: Big Short, CableGuy, Lazlo, Legacy, Major Payne, Strange Brew, Smokey FNGs: None
COUNT: 8
WARMUP: Burpees; SSH; Cherry Pickers; Michael Phelps; Downward Dog; Cobra Kai; White-Claw Can Pick-Ups.

THE THANG:
PAX marked the 160th anniversary of the battles of Gettysburg and Vicksburg with 7 sets of 1863s — 18 Merkins + 63 exercises selected from BWS, Jump Squats, Lunge Steps, Reverse Lunges, Air Press, Overhead Claps, WWIIs, Toy Soldiers, American Hammers. Burpees mixed in as needed.

800 meter run (with breaks for lunge steps and bear crawls).

Pickett’s charge dodge ball.

MARY: Flutter Kicks

ANNOUNCEMENTS: Ruck+Float; Capital Region soliciting ideas for Invigorate Campaign investments.

COT: The US Civil War still interests many, despite the passage of more than 150 years. Some of this is the scope of the conflict and the personalities of those involved. But it also has to do with the way the conflict formed our current nation. From deep divisions, a united nation emerged. As you go through this week, seek common ground with those with whom you disagree. Conflict brings ruin. Try to build consensus in its place.

DATE: 2023-07-04
AO: General
Q: 2 percent
PAX: Legacy, Jag, Major Payne, Lazlo
FNGs: Royale With Cheese
COUNT: 6
WARMUP: SSH, IW’s. Hill Billy’s, Moroccan Nightclubs, Arm Circles, Don Quixotes, Willy Mays Hays, RVE’s, Downward Dog, Kobra Kai, World’s Greatest Stretch

THE THANG: 2 rounds
Run 400m in between rounds

25 Merkins
25 LBC’s
25 Moroccan Nightclubs (IC)
25 Squats
25 Mountain Climbers (IC)
25 Plank Jacks (IC)
25 Lunges
*25 Overhead Claps (IC)
25 American Hammers (IC)
25 Alternating Shoulder Taps (IC)
25 High Knees (IC)
25 Side Straddle Hop (IC)

*Round 2 was hijacked by a group of mostly shirtless but very Patriotic runners. Spokes, Booking, Bone, Roadkill, Magellan, Cable Guy – interrupted the flow with an additional 40 Merkins.

MARY: Box Cutters, Flutter Kicks,
Nolan Ryan’s

ANNOUNCEMENTS: Ruck n Float 7/8, New AO’s launching

COT: QIC reflected on today’s national holiday and the importance of honoring those who founded this great nation, those who fight for it and those who sacrificed their lives for our freedoms. The founding fathers had a vision for change. This same vision transcended generations when a group of men decided to start F3. Thank you to those founding fathers and our own Major Payne for bringing this community of leaders to our region. Happy birthday, America.

DATE: 2023-07-04
AO: Freestate
Q: Dungeon Master (Amon)
PAX: Deagle, FIFA
FNGs: Brony, Bluto
COUNT: 5
WARMUP:
SSH x 13 IC
Frankenstein x 13 OYO out and back
Shoulder taps x 13 IC
Mountain Climbers x 13 IC
Arm circles x 13 front and back OMC
Windmills x 13 IC
Cherry Pickers x 13 IC

THE THANG:

American Playground
Get coupons – go to playground
Begin with single-file loop around playground
1st: 13x Jump overs (over coupon), then loop (skipping)
2nd: repeat above, 13x curls, then loop (high knees)
3rd: repeat above, add squats (with coupon), then loop (regular) 4th: repeat above, add 13x Merkins, then loop, then loop (hopping) 5th: repeat above, add 13x Overhead (with coupon), then loop (ass kissers)

247 years – broken into two sets, 120 of each, then 127 of each – as you complete 10, count it out adding 10 to the running total: “10,” “20” “30” sit-ups (or LBCs)
plank-jacks
reverse crunches
next set

Another round of American Playground (skip jumpovers)

MARY:
Freddy Mercurys x 13 IC
American Hammer! x 13 IC
Scissors x 13 IC

ANNOUNCEMENTS: none

COT:
Happy 4th!

DATE: 2023-07-04
AO: Delphi
Q: Pop Fly
PAX: K-Pop, Monk, Peanuts, Ashe, I-Beam, Rocket, Roddick
FNGs: None
COUNT: 8
WARMUP: It was the normal stuff. Not exciting, but super healthy

THE THANG:
PAX completed a E4MOM while working on a Dora

(a) E4MOM: Every 4th minute on the minute (July 4th)
1 Burpee
7 Squats
7 Sit Ups
6 Merkins

(b) 247 Dora: (247 Combined reps with a partner)
– SSH
– Lunges
– Over Head Arm Claps
– Calf Raises
– Sit Ups (these ones really sucked when the EMOM timer went off, as we had to complete a free 7 Sit Ups before resuming our quest for 247) – SSH

MARY: Not a chance

ANNOUNCEMENTS: Ruck Float on 8th

COT: A team is not a team unless you give a damn about one another. F3 is a team.

DATE: 2023-07-04
AO: Atlantis
Q: Rogue
PAX: Hammerhead, Burgundy
FNGs: None
COUNT: 3
WARMUP: SSH x20 IC, LBACs x10 IC, Reverse LBACs x10 IC, Michael Phelps x10 IC, Cherry Pickers x10 IC, Hill Billy Walkers x10 IC

THE THANG: Mosey around AO green. Stop every 45 seconds for brief workout alternating between merkins (x10) and LBCs (x10 IC). Total of 247 merkins and 247 LBCs IC.

MARY: None

ANNOUNCEMENTS: Hammerhead will follow-up if any

COT: Today we celebrate the blessings of freedom, peace, and prosperity in this nation. May we these gifts to shun that which is evil, selfish, and ungodly. May we use these gifts to pursue all that which is good and honorable, just and pure, commendable, worthy of respect, excellent, praiseworthy, true and wise; for service and thinking of others before ourselves.