Backblasts

Date: 2024-05-22
AO: ignite
Q: Popeye
PAX: bogey, Bootlegger, Goldfish, Kodak, Legacy, meister, Gandalf FNGs: None
COUNT: 8

WARMUP: the usual

THE THANG:
Part 1: pax shadow boxing different combos with pax timer sprinting to Nolan Ryan

Part 2: 3 rounds of 10 balance exercises. Total number of times pax put both feet down for stability was total number of lunges/smurf jacks after each round

Part 3: 2 rounds of 10 no-hand get ups. Total number of failures was total number of groiners/burpees after each round

Part 4: all pax shadow boxing, fancy moves allowed, with periodic sprints to Nolan Ryan all together

MARY: plank, LBC, donkey kick, dirty dog, Freddie Mercury

ANNOUNCEMENTS: Murph, Boneathon, Convergence, Dads Camp

COT: Physical training is about movement variety, too. Work in some motions throughout the day other than sitting in chairs if possible.

Tags: ignite, bogey, Bootlegger, Goldfish, Kodak, Legacy, meister, Gandalf

Date: 2024-05-22
AO: theaerie
Q: Lonestar
PAX: In-Tune, Queens
FNGs: 1 Queens
COUNT: 3

WARMUP:
Side straddle hops
Michael Phelps
Willie mays hays
Butt kicker
Frankenstein
High knees
THE THANG:
1 lap – start at 50 yd line, wan straight, jog turn, sprint other straight, jog turn walk back to 50 Sets of 10 –
Merkins
Thruster
Abs (rotation)
Jump squats
5 laps total
MARY:
And baby
ANNOUNCEMENTS:
Murph coming up!!!
COT:
Thankful for the scars and hard stuff

Tags: theaerie, In-Tune, Queens

Date: 2024-05-20
AO: softballs
Q: Defiance
PAX: 3 mile, Jenner, Lazlo, Legacy, Poe, Sparky, Old Bay, 2.0 Wiffle FNGs: None
COUNT: 9

WARMUP: 0530 box jumps at hamilton, the official warmup AO of softballs
THE THANG: Monday night double-header under the lights. Fielding only 9, the good guys dropped both games despite the Pax working to get better every inning. We struggled in a few key areas, primarily offense as well as defense.
MARY: Highlights included 2.0 Wiffle providing an offensive spark, Poe flashing leather at 3rd, Legacy with a web gem at first, and Lazlo refusing to flinch at two rocket line drives that threatened to rearrange his face. ANNOUNCEMENTS: No game next Monday night for Memorial Day
COT: Every rep is a chance to get better, and when you’re 0-season, it’s really just you vs. you out there.

Tags: softballs, 3 mile, Jenner, Lazlo, Legacy, Poe, Sparky, Old Bay, 2.0 Wiffle

Date: 2024-05-21
AO: thegeneral
Q: citrus , Traveler
PAX: bogey, Defiance, Lazlo, Gherkin, Fairweather, Hard Knox, Apples, Jenner, Toolbox, Spud, Shake ‘N’ Bake FNGs: None
COUNT: 13
Fairweather pushed his farewell/bachelor beatdown to the last possible moment – this is his last week in NoVA before going to biz skewl at Dook and getting married in July. 12 PAX joined to send him off and give him words of varying wisdom.

WARMUP: SSH, WMH, down dog, world’s greatest stretch

THE THANG:
PART 1 (citrus): PAX took turns as the timer, while leaving the rest of the PAX with 2 alternating exercises to perform and a number of reps equal to the number of years he has been married (or a made up number if not married). The timer had a 10# and 20# slamball – he threw one slamball, then lunge walked to it while carrying the other, all the way to the 50. Or the 30. Or the 25. And we still ran out of time, despite only getting through about half the PAX as timer.

PART 2 (Traveler): The Q led the PAX through a series of exercises to spell out F-A-I-R-W-T-R (also ran out of time). In between each exercise, the PAX alternated Bobby Hurleys and partner merkins.

MARY: flutter kicks

ANNOUNCEMENTS: boneathon, murph, convergence, dad’s camp

COT: The PAX shared lessons learned about marriage during the beatdown. IYKYK.

Tags: thegeneral, bogey, Defiance, Lazlo, Gherkin, Fairweather, Hard Knox, Apples, Jenner, Toolbox, Spud, Shake ‘N’ Bake

Date: 2024-05-21
AO: delphi
Q: Hightower
PAX: Ashe, Battleship, Blue Steel, Crop Duster, Doodles, K-Pop, Megatron, NOAA, Peanuts, Rambler, Rocket, Yard Sale, Gadget, Bluegrass, Mounthe, DR PAX: WaterBoy from Tampa FNGs: None
COUNT: 17

WARMUP:
Frankensteins, then to Walk lunge, then circle up for stretching. Walk over to upper parking lot for ShuttleRun. Broke group into 2 groups, each did 2 rounds. THE THANG:
Group warm ups: full court layups. Then half court jump shots.

Broke the group into 4 teams of 4 PAX. Then team 1 vs team 2 play hoops. Teams 3 & 4: 5 burpees then jog to field and back. Then switch, Team 3 vs Team 4. While teams 1&2 burpees and jog. Paused for Halftime for full group No-Surrenders.

Rinse and repeat for 3 rounds.

MARY:
Flutter kicks until time ran out.
ANNOUNCEMENTS:
Boneathon, Murph, Anniversary Convergence then Dads Camp: more info posted on Slack. Rambler hosting send off for BlueGrass, Lightyear & Juneau. COT:
Keeping to the theme bringing some fun out to the Gloom. Beatdowns don’t have to be with coupons or brutal, it can be whatever you, the Q decides. That’s 1 of the core principles of F3, lead by our peers with No professional training. Urging the guys who haven’t Q’ed in awhile to step up and lead.

Tags: delphi, Ashe, Battleship, Blue Steel, Crop Duster, Doodles, K-Pop, Megatron, NOAA, Peanuts, Rambler, Rocket, Yard Sale, Gadget, Bluegrass, Mounthe, DR PAX: WaterBoy from Tampa