Backblasts

Date: 2024-05-20
AO: thepatriot
Q: Wedding Singer
PAX: Smokey, Hops, bogey, Booking, Ice Tea, Pilsbury, Shake ‘N’ Bake, Lazlo, Short Rib, Coconuts FNGs: None
COUNT: 11

WARMUP: SSH, Imperial Walker, Hillybilly, Arm Circles, Michael Phelps, Cherry Pickers, Downward Dog, World’s Greatest Stretch

THE THANG: PAX broke into four groups and rotated through stations

Station 1: 20X Curls, Overhead Press, Around the World. Rifle Carry to #2

Station 2: 20X Merkins, Should Tap IC, Squats. Farmer Carry to #3

Station 3: 10X Thrusters, Atlas Shrug, Bent Over Row. Should Carry to Track

Station 4: Run a lap, serve as timer

MARY: Leg Lift Over Coupon, Flutter Kick Holding Coupon, LBCs, Nolan Ryans, Side Plank Leg Lifts, Bird Dog, Dirty Dog, Donkey Kick, Flutter Kick, Stretch

ANNOUNCEMENTS: Boneathon, Murph, Convergence

COT: There’s no “getting back to normal.” We’re moving forward, so we can’t expect things to go back to the way they were. Accept the change, celebrate who you are now.

Tags: thepatriot, Smokey, Hops, bogey, Booking, Ice Tea, Pilsbury, Shake ‘N’ Bake, Lazlo, Short Rib, Coconuts

Date: 2024-05-20
AO: acropolis
Q: Doodles
PAX: Battleship, Hightower
FNGs: None
COUNT: 3
WARMUP: SSG, arm circles, cherry twists, down dog, kobra kia, WGS, 1/2 mile mosey around the RAC building. THE THANG: 13 sets of the following:
5 pull ups = total of 65
10 push ups = 130 + 10 in the warm up = total 140
20 air squats = 260 squats

MARY: LBCs, flutter kicks, pickle pounders
ANNOUNCEMENTS: the gauntlet of fun ahead of us
COT: Q discussed recent conversation with son about playing time and what he can improve on – practice more, showing up on time, etc. But conversation didn’t go so well because son was sad. Timing matters and sometimes best to listen first then provide feedback later – all of us leaders can learn from that.

Tags: acropolis, Battleship, Hightower

Date: 2024-05-20
AO: thefarm
Q: Infinity
PAX: Firehead, Matthew – Running Man
FNGs: None
COUNT: 3

WarmUp: SSHs, Don Quixote, Beet Pickers, Imperial Walkers, LBAC with leg raised, Michael Phelps, and Mosey.

The Thang:
Round 1:
10 Merkins,
15 Parallel Squats,
20 Sit-ups, and
Sprint

Round 2:
15 Derkins,
15 Jump Squats,
Jamie (20-20-20 sec V-hold, extensions, V-hold), and
Sprint

Round 3:
10 Clapping Merkins,
15 Copperhead Squats,
20 V-Ups, and
Sprint

Round 4:
10 Stagger pushups (5 each arm),
10 Squat Walkers back and then 10 forward
20 American Hammers, and
Sprint

Round 5:
10 Peter Parker pushups (IC),
15 Spider-Man squats,
30-sec Balls to Wall Hold, and
Sprint

Round 6:
10 CDDs IC,
15 Squat-Lunges,
20 LBCs IC, and
Sprint

Round 7:
15 Hand-release pushups,
45-sec Leg Raise Hold (left leg), and
45-sec Bird Dog (left arm).

Round 8:
15 Diamond pushups,
45-sec Leg Raise Hold (right leg), and
45-sec Bird Dog (right arm).

5-10-5 Jack Webb’s before time expired
– Merkins
– Shoulder Press, IC

CoT:
Try to foster an athletic mindset:
– Athletes eat and train, they don’t diet and exercise.
– Athletes improve their performance, they don’t burn fat/calories. – Athletes stress over the weight on the barbell, not the scale. – Athletes focus on their weak areas, they don’t stick to what they’re good at. – Athletes put in the extra work to improve, they don’t just get by.

Tags: thefarm, Firehead, Matthew – Running Man

Date: 2024-05-20
AO: hamilton
Q: Defiance
PAX: Goldfish, Legacy, AI, Jag, FNG Bush
FNGs: 1 FNG Bush
COUNT: 6

WARMUP: The Usual
THE THANG: circuits of sprints and coupons. Sideline sprints, suicide sprints, and cone drills then Dora with box jumps, manmakers, dips, chest press, more box jumps, and goblet squats.
MARY: penalty shootout: if goal scored, keeper does 5 burpees. If no goal, shooter does 20.
ANNOUNCEMENTS: No Hamilton workout on Memorial Day – check thepatriot channel for a Monday morning alternative.
COT: There’s a silver lining in losing seasons. Instead of focusing on the pressure to win every game, you can focus on using each game to improve at the big things. F3 gives us that same opportunity.

Tags: hamilton, Goldfish, Legacy, AI, Jag, FNG Bush

Date: 2024-05-20
AO: horizon-ao
Q: Gherkin
PAX: Purple Rain, vplaxico, Anchorman, SPINAL TAP, 2 percent, Sparky, Disco, sticks, Magoo, 3 mile, Uppercut, Armbar FNGs: None
COUNT: 13
Soundtrack from 1971 – best year ever.
https://open.spotify.com/playlist/5T8g1TaievsNAz6DTWTnmY?si=6bUDPfrkRIuot4E7TduDkw&pi=u-wkw6OX8cSnOM

WARMUP
SSH, arm circles, IWs, Hillbillies, Michael Phelps, Cherry Picker, Willie Mays Hays, down dog, worlds greatest stretch

THE THANG – F3 Cornhole, Birthday Edition
Rules:
• Break into teams (ideally 3 to 5 PAX per team)
• The throw line is 10 yards from the exercise line and the boards are 9 yards (regulation distance) from the throw line.
• The 1st PAX from each team bear crawls from exercise line to the throw line, throws 4 bags, picks up all 4 of their bags, drops them at the throw line and runs back to their team.
• Repeat until a team has scored 53 or more. (10 points for bags through the hole, 1 point for each bag on the board, learners are 0) Winners and Losers Consequences:
• The winning team sprints length of field and back while losing team(s) does burpees
• Q announces 2 exercises for the following round and the winning team picks which one it wants to do with the other team(s) doing the other exercise Exercises:
Round 1 – Squats (both teams)
Round 2 – Mountain Climber Burpee / Tony Hawk Basic Burpee (spin) Round 3 – American Hammer / J-LOs
Round 4 – Suicides to Throw Line / High Knees
Round 5 – Hand Release Merkins / Shoulder Tap Merkins
Round 6 – Mountain Climbers (IC) / Monkey Humpers (IC)
Round 7 – Bobby Hurleys / Squat Thrusts
Round 8 – Freddy Mercurys (IC) / Toy Soldiers (IC)

MARY
LBCs, American Hammer, Flutter Kick

ANNOUNCEMENTS
• Sign up for Boneathon this Sunday, May 26 – to run or to support • The Murph Challenge is on Memorial Day, May 27 at George Mason
• Convergence is Saturday June 1st at Roosevelt Island. Multiple Qs, including a special guest appearance by Maj Payne.

COT
• YHC’s birthday is today. At 53, the probability is very high that more birthdays are behind then are ahead.
• As I no longer have the luxury to fall back on the quantity of time left, I need to make my time higher in quality.
• F3 is part of that equation. I’ve been at it since Sept 2022 and I’m grateful for it.
– Family and Faith are the other keys. I’m going to work hard to make my time with them a higher level of quality this year too, and encourage others to do so as well.

PAX broke for a Tasty-break

Tags: horizon-ao, Purple Rain, vplaxico, Anchorman, SPINAL TAP, 2 percent, Sparky, Disco, sticks, Magoo, 3 mile, Uppercut, Armbar