Backblasts

DATE: 2023-06-19
AO: Farm
Q: Matthew – Running Man
PAX: Firehead, Infinity, Husky, Sparky, Bunny Hill (F3 SoWMO) FNGs: None
COUNT: 6
WARMUP:
SSH
Beet pickers
Arm circles
Micheal Phelps
Calf raises

THE THANG:
6 tabata stations:
Coupon curls
Coupon chest press
Coupon swings
Squats
Shoulder taps
Crunches
Lunges

MARY:
Big boy situps
Leg raises with a Springfield MO twist

ANNOUNCEMENTS:

COT:
Father’s Day quotes:

COT:

“A man is one whose body has been trained to be the ready servant of his mind; whose passions are trained to be the servants of his will; who enjoys the beautiful, loves truth, hates wrong, loves to do good, and respects others as himself.” –John Ruskin
“It is not the situation which makes the man, but the man who makes the situation.” –Frederick William Robertson
“Stand true to your calling to be a man. Real women will always be relieved and grateful when men are willing to be men.” –Elisabeth Elliott
“Adversity toughens manhood, and the characteristic of the good or the great man is not that he has been exempt from the evils of life, but that he has surmounted them.” –Patrick Henry

And a few dad jokes
What’s brown and sticky?
A stick
Why are elevator jokes so funny?
They work on so many levels.
I had a dream I was a muffler. I woke up exhausted.

DATE: 2023-06-19
AO: Horizon-Ao
Q: Disco
PAX: Obadiah, Kodiak, Booking
FNGs: Tomb Raider (2.0)
COUNT: 5
WARMUP: SSH, M Phelps, CP/WMH, Caterpillar, D Dog/Cobra/Child’s Pose, PYO. fellowship lap. THE THANG: PAX rotated through each of:
1st Set – 3x – Chest Press/Burpees/Squat Jumps/Yves Poll (timer) break:
2nd Set – 3x – Floor2Ceiling/Mtn Climbers/Suicides(timer) (18)/Lunge Walk Backward Break: Overhead Claps
3rd Set – 3x – Gravediggers/NoSurrrnders/Bulgarian Squat/Carioca (timer) Break: Rickey Bobby Burpee Bear Crawl
MARY: PAX-driven: flutters, LBCs, toy soliders, shoulder taps, X where X = I forget. ANNOUNCEMENTS:
COT: Reading history to better understand our collective American story, Juneteenth has endured deapite attempts to suppress it, and celebrates the end of slavery in the Confederate states by Maj. Gen. G. Granger’s Proclamation #3 in Galveston, TX – gradually enforcing the promise of the Emancipation Proclamation 2 1/2 years earlier. Even then, two Union states (Delaware and Kentucky) continues to recognize slavery until the enactment of the 13th Amendment 6 months later. More on the holiday can be found in Henry Louis Gates’ essay: https://www.pbs.org/wnet/african-americans-many-rivers-to-cross/history/what-is-juneteenth/

DATE: 2023-06-16
AO: Horizon-Ao
Q: Kodiak
PAX: Disco, Lazlo, sticks, Legacy, 3 mile, Magoo, Patchouli, Major Payne, Old Bay, Mr Haand, Bone, Median, Poe FNGs: tombraider (2.0)
COUNT: 15
WARMUP: SSH, IW, Arm Circles, WMH, down dog, up dog, world’s greatest stretch
THE THANG: Following a fellowship lap, the PAX performed a 50-yard bear crawl. Then, they divided into 2 teams to perform three sets of: 10 burpees
20 merkins
30 Squats
40 SSH
50 LBCs followed by a lap.
Then the teams performed a 50-yard railroad exercise; and then a wheel of fire MARY: flutter kick, Jay-lows, American Hammer, LBCs
ANNOUNCEMENTS:
COT: My F3 journey began on a mountain in Alaska when I couldn’t keep up with my then 16-year-old son. I needed to be in better shape to do the things I want to do and also just to be around for the long-term. I resolved to fix that, but it wasn’t until I found F3 that I did something about it. So I stand on my respect birthday much healthier in every way thanks to all of you. Thank you.

DATE: 2023-06-16
AO: Farm
Q: Firehead
PAX: Infinity, Matthew – Running Man, Sparky, Nano
FNGs: None
COUNT: 5
WARMUP:
Grady Corns
Don Quixotes
Mosey around the field

THE THANG:
Burpees – 10
Plank – 60 Sec
Crab Walk – Half width

20 Caralina Dry Docks
30 Air Squat
15 Australian Snow Angel
Bear Crawl – Half Width

15 Merkins
20 Bonnie Blairs
15 Shoulder Tap

Sprint Back and Repeat

MARY:
Flutter Kicks, Oblique Crunches, Big Boy Sit ups, American Hammers

ANNOUNCEMENTS:
Capital region convergence at The Patriot at 7am. Tentatively planning to meet at Sparky’s home to carpool.

COT:
You’ll never change your life until you change something you do daily. The secret of your success is found in your daily routine. ― John C. Maxwell

DATE: 2023-06-16
AO: Patriot
Q: Booking
PAX: Wedding Singer, Lucius, bogey, Strange Brew, Wallace, Yardbird, citrus, Boomer, 2 percent, Shake ‘N’ Bake, Big Short, CableGuy, Vila FNGs: FNG: Bed Pan
COUNT: 15
WARMUP: SSH, Windmills, Imperial Walkers, Cherry Pickers, Down Dog, World’s Greatest Stretch, Cobra Kai, Fellowship Lap THE THANG:
25 merkins–lunge burpee to the 50 yard line—25 merkins–sprint to the opposite goal line
25 WW 1—lunge burpee to the 50 yard line–25 merkins– sprint to the opposite goal line
25 low rows—rifle carry to 50 yard line–25 low rows–rifle carry to opposite goal line
25 curls—murder bunny to 50 yard line—25 curls—murder bunny to opposite goal line
25 around the worlds–farmer carry to 50 yard line–25 around the worlds—farmer carry to opposite goal line
25 chest press—rifle carry to 50 yard line—25 chest press murder bunny to opposite goal line MARY: LBC, Penguin taps, Dirty Dog, Donkey Kicks
ANNOUNCEMENTS: Convergence tomorrow, EC Ruck for those so inclined.
COT: “A man who views the world the same at 50 as he did at 20 has wasted 30 years of his life” Balance is the key to a meaningful life…balance at work and at home. One of the foundations to that balance for the Q has been F3. Filling my personal cup through F3 and running has helped to balance my life and enable me to do more for my colleagues at work and family at home. Thank you to all the PAX for being there in the gloom through exercise and fellowship and helping me achieve this balance.