Backblasts

DATE: 2023-06-20
AO: Delphi
Q: I-Beam
PAX: Doodles, Monte Karlo, Flapjack, Dunder, K-Pop, Pop Fly, Hightower, Peanuts, Obadiah FNGs: None
COUNT: 10
WARMUP: SSHs, Cherry Pickers, Michael Phelps, Hip Flexors
THE THANG:
Superset Pyramid Reps: 10, 12, 15, 20, 15, 12, 10
Round 1: Merkins/Bent Rows
After each superset, run to 40 and back
After each round, one PAX listed a movie starring Arnold Schwarzenneger. YHC created his personal top 15 Arnold movies and the named movie’s position on the top 15 determined the number of burpees completed. 10 burpees. Round 2: Curls/Tri extensions
After each superset, run to 40 and back
Arnold movie: 4 burpees
Round 3: OH press/Lateral Raise/Forearm curls/Reverse grip curls After each superset, run to 40 and back
Arnold movie: 12 burpees
Round 4: Squats/Calf Raise/Big Boy Situp with block/Windshield Wipers After each superset, run to 40 and back
Arnold movie: 3 burpees

MARY: Included in workout
ANNOUNCEMENTS: Ruck and Float
COT: Arnold Schwarzenegger’s ‘6 Rules for Success in Life’. I think everyone can find one or 2 of these that we might be missing in our lives, and work to improve in that area.

1. Trust Yourself
2. Break Some Rules
3. Don’t Be Afraid to Fail
4. Ignore the Naysayers
5. Work Like Hell
6. Give Something Back

DATE: 2023-06-14
AO: Apollo
Q: I-Beam
PAX: Juneau
FNGs: None
COUNT: 2
WARMUP: SSHs, Cherry Pickers, Michael Phelps, Hip Flexors
THE THANG:
Superset Pyramid Reps: 10, 12, 15, 20, 15, 12, 10
Round 1: Merkins/Bent Rows
After each superset, run to 40 and back
Round 2: Curls/Tri extensions
After each superset, run to 40 and back
Round 3: OH press/Lateral Raise/Forearm curls/Reverse grip curls After each superset, run to 40 and back
Round 4: Squats/Calf Raise/Big Boy Situp with block/Windshield Wipers After each superset, run to 40 and back

MARY: Included in workout
ANNOUNCEMENTS: n/a
COT: Arnold Schwarzenegger’s ‘6 Rules for Success in Life’. I think everyone can find one or 2 of these that we might be missing in our lives, and work to improve in that area.

1. Trust Yourself
2. Break Some Rules
3. Don’t Be Afraid to Fail
4. Ignore the Naysayers
5. Work Like Hell
6. Give Something Back

DATE: 2023-06-20
AO: General
Q: Major Payne
PAX: Fairweather, Hard Knox, citrus, Toolbox, bogey, Coconuts FNGs: DRPAX Titan
COUNT: 8
WARMUP:
10 x SSH, 10 x IW, 10 x WMH, 10 x Cherry Pickers, 10 BWS, 10 x Merkins

THE THANG:
Seize the Day!

On this day….Barney Oldfield, nicknamed the “Speed King” at Indianapolis, June 20, 1903 – 120 years ago, accomplished the first mile-a-minute “land speed barrier” performance in an automobile, driving a Ford 999. Oldfield was America’s first nationally famous racing hero, known for his thrilling exhibition races and the trademark cigar he chewed to protect his teeth in a crash. A mile a minute is about 60 mph.

We honor him with 6 x 60 yd sprints.

On this day…Audie Murphy born, June 20, 1925, near Kingston, in NE Texas. He was an American war hero and actor who was one of the most-decorated U.S. soldiers of World War II, earning among many other medals, the CMH, where as a 2LT, he jumped onto a burning tank destroyer to employ its 50 cal machine gun against advancing German enemy forces, killing many dozens and ultimately forcing their withdrawal.

We honor him with something hard:
Buddy up
2 x (10 x pull-ups, 20 x burpees, 30 x Bonni Blairs (the hard way), 40 x WWIIs, run 400 yds)

On this day….JAWS was released in theaters, June 20, 1975 (48 years ago). Steven Spielberg directed the movie, and in it, police chief Martin Brody, who, with the help of Hooper, a local marine biologist and Quint, a professional shark hunter, hunts a man-eating great white shark that attacks beachgoers at a summer resort town.

We will honor the 48 years since then with 48 x Merkins.

And also, Great White Sharks mouths are lined with up to 300 serrated, triangular teeth arranged in several rows. So, we’re going to buddy up again and do 300 BWS. One partner does deep sea divers (5 strokes per step) up 3 steps, then step down, the other does BWS (flapjack Dora style).

MARY:
On this day… at the 1993 NBA Finals, the Chicago Bulls become first team since legendary Boston Celtics of the 1960s to win 3 consecutive titles, with a 99–98 victory in Game 6 over Phoenix Suns; MVP: Michael Jordan for third straight year. (The Celtics, for their part, won 8 in a row from 1959-1966) but this is about June 20 and the Bulls’ feat, and so we will complete 3-peat set of exercises for Mary. LBC, Flutter Kicks, Freddie Mercuries — to the tune of 99 reps total for the 99 points the Bulls scored to win.

ANNOUNCEMENTS:
Mark your calendars for the upcoming Harpers Ferry Ruck and Float for July 8. @Jenner is Q. Check out #harpers-ferry-ruck-float Slack channel for info coming soon. Also keep @Traveler in your thoughts and prayers as he’s getting married this upcoming weekend. And also TAPs for Bone and his 2.0. She is undergoing surgery today.

COT: This was a light hearted look back into history focused on a single day (June 20) in an attempt to illustrate that truly amazing things are happening every day all around us. Carpe Diem. Commonly translated as “Seize the Day” is more literally translated as “Pluck the Day” as if it were a flower we might pluck and enjoy. Consider thinking about Carpe Diem as enjoying this day more deeply. Relish the present moment. Recognize that incredible things are happening around you right now. Ponder how this day matters, and how your presence in it matters. You are impacting others even if you don’t realize it. Be intentional about it, because whether you realize it or not, you matter!

Aye!

DATE: 2023-06-20
AO: Freestate
Q: Horshack
PAX: Deagle, David Matthews
FNGs: Brony, Bluto
COUNT: 5
WARMUP:
SSH x 25 IC
Imperial Walkers x 15 IC
Caroline Dry Docks x 15 IC
Mountain Climbers x 15 IC
Willie Mays Hayes x 8 IC
Cherry Pickers x 15 IC

THE THANG: The Escalator Returns
Pax repeat a series of exercises, escalating up, per the following. 5 x Burpee OYO, then a lap
Add 10 x Alternating Lunges OMC, then a lap
Add 15 x Coupon Curl OMC, then a lap
Add 20 x Squat OMC, then a lap
Add 25 x Dips OYO, then a lap
Add 30 x Upright Rows OMC, then a lap
Add 35 x Jump Overs OYO, then a lap
Add 40 x Air Pushes OMC

MARY:
Outlaws x 10 each direction IC
Leg Lift Rosalitas x 20 IC
Dying Cockroach x 15 IC
American Hammers x 10 IC
Plank-o-rama
Reverse Crunches x 15 IC

ANNOUNCEMENTS:
* Thirsty Thursday this week – June 22 at 6:30 – The Irish Inn. at Glen Echo
* July 8 – Family Friendly Harpers Ferry Ruck & Float – Jenner is Q for the event
* Horshack will be posting in Anchorage on July 7th and out July 1 – 16 . . . but attached an F3 advertisement on the Wood Acres Park bulletin board to remember him by

COT: Father’s Day and the Q-Source Leadership Development Program on the Impact of Dad’s . . . https://f3nation.com/q/shorties/
The quality of a man’s relationship with his children defines the quality of their relationships with everyone else for the rest of their lives. If he is absent, they will be distrustful. If he is capricious, they will be unjust. If he is cold, they will be withdrawn. But, if he is present, just and warm the HIM will have imprinted upon his children’s hearts a template of relational success upon which they can rely throughout their lives. They will in turn pass it on to their Shorties. In this way, the IMPACT is infinite.

DATE: 2023-06-20
AO: Atlantis
Q: Infinity
PAX: Deflator, Hammerhead, Bratwurst, Burgundy
FNGs: None
COUNT: 5
WarmUp: Rockettes, Michael Phelps, LBACs with leg raised, and WMHs.

The Thang: Mosey to end of pier:
– 10 World’s Greatest Stretches, IC
– Bear Crawl to bottom of ramp
– LT Dan’s: 5 to 10 to 5 reps of Air Squats (single count) and Stationary Lunges (IC), increasing (or decreasing) by one rep each round – Bear Crawl to end of pier
– Jack Webb’s: 5 to 10 to 5 reps of Merkins (single count) and Shoulder Presses (IC), increasing (or decreasing) by one rep each round – Crawl Bear to foot of ramp
– Motivators 10 to 1 reps, decreasing by 1 rep each round
– Crab Walk to end of pier
– 5 to 10 to 5 reps of Jump Squats (single count) and Bonnie Blairs (1-2 count), increasing (or decreasing) by one rep each round – 10 Intentional Thinkers

Mosey back to start

CoT: This week’s qSource discusses the importance of great leaders in developing new leaders within groups. It emphasizes the need for a systematic leadership development process (LDP) and the role of great leaders in leaving a lasting legacy for their groups. The LDP consists of four components: schooling, apprenticeship, opportunity, and failure. The qSource also highlights the decentralized execution of the LDP, where individual leaders have the freedom to implement the process while aligning with the central purpose of the organization. This model of decentralized execution towards a central purpose is a methodology employed by successful leaders in various communities, organizations, and teams.