Backblasts

Date: 2024-05-15
AO: ignite
Q: Gherkin
PAX: 2 percent, Legacy, Popeye, Kipchoge, Goldfish, Gandalf, meister, Bootlegger, Loomer FNGs: 1 Loomer
COUNT: 10
WARMUP
SSH, arm circles, IWs, Hillbillies, Cherry Picker, Willie Mays Hays, down dog, worlds greatest stretch

THE THANG – F3 Cornhole
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 travels (via 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.
• Repeato until a team has scored 13 all PAX have gone. (3 points for bags through the hole, 1 point for each bag on the board, learners are 0) Scoring:
• Each team’s score is their cornhole score PLUS their Exercise Score (Exercise Score = avg # of reps each team completed) Winners and Losers Rewards:
• The winning team sprints width of parking lot and back while losing team(s) does burpees
• Q will announce 2 exercises for the following round and the winning team picks which one it wants to do with the other team doing the other exercise Exercises:
Round 1 – Squats (both teams)
Round 2 – Mountain Climber Burpee / Tony Hawk Basic Burpee (spin) Round 3 – Mountain Climbers (IC) / Monkey Humpers (IC)
Round 4 – American Hammer (IC) / J-LOs(IC)

MARY
LBCs, American Hammer, Flutter Kick

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

COT
• This workout included a lot of math on purpose
• F3 is Fitness, Faith and Fellowship
• Physical Fitness is a huge part of F3, but fitness is more than physical. We need to stay mentally fit as well, so don’t forget about mental fitness. • Do stuff that keeps your mind sharp – your desk job probably doesn’t cut it.
• Find something that challenges your mind that you like – crossword puzzles, learning a language, or just doing some math.

Tags: ignite, 2 percent, Legacy, Popeye, Kipchoge, Goldfish, Gandalf, meister, Bootlegger, Loomer

Date: 2024-05-15
AO: thepatriot
Q: Defiance
PAX: Skymiles, bogey, CableGuy, Hops, Ice Tea, Lazlo, SAAS, Strange Brew, Sunshine, Wedding Singer FNGs: None
COUNT: 11

WARMUP: Running down a dream x2
THE THANG: 45/15 Tabata with coupons. 3 sets of curls, mountain climbers, bent over rows, burpees to steps ups, chest press, tricep overhead press, Squat Jacks, shoulder taps, X jumps, and thrusters, then mosey a lap. MARY: LBCs
ANNOUNCEMENTS: Boneathon, Murph, Convergence, and Dads’ camp
COT: set some simple goals. Have a plan. Stick to it. Goal doesn’t have to be to get better, it could be to simply hold the ground you’ve already gained. As we get older that’s a huge achievement!

Tags: thepatriot, Skymiles, bogey, CableGuy, Hops, Ice Tea, Lazlo, SAAS, Strange Brew, Sunshine, Wedding Singer

Date: 2024-05-13
AO: acropolis
Q: Peanuts
PAX: Hightower, Doodles
FNGs: None
COUNT: 3

WARMUP: Met up with Hightower and headed over to pull up bars. By the time we got there Doodles had woken up from his “nap” and joined us. SSH; interrupted by a call from the Jims who were at the wrong site (doodles and HT carried on in fine fashion, although not sure what we did until Doodles was doing LBACs) MPs; DD; WGS; CK
THE THANG: Run a mile followed by 5 pull-ups; 10 merkins; and 15 air squats. Rinse and repeat the 5-10-15 for a total of 50 pull-ups; 100 Merkins; and 150 air squats. Once completed WTH run another mile. MARY: nope
ANNOUNCEMENTS: Murph, boneathon, dads camp; convergence
COT: weather is nice, encourage FNGs. Stay motivated.

Tags: acropolis, Hightower, Doodles

Date: 2024-05-14
AO: delphi
Q: Doodles
PAX: Ashe, Blue Steel, Nano, Hightower, Obadiah, Rambler, NOAA, K-Pop, Peanuts, Rocket, Yard Sale FNGs: None
COUNT: 12
WARMUP: SSHs, cherry twists, arm circles, down dog, up dog, WGS, kobra kia. THE THANG:
Attempted 2 drills.
Drill #1 – Two lines of Ricky Bobby where each line passes two frisbees to each other. After each pass, pax did 3 burpees. When frisbee drops, all pax perform 10 merkins while loser pax counted the downs (and we did a lot of merkins). Attempted to do 100 yards but lack of coordination by the pax only got us to 75 yds.
Drill #2 – Shuttle run / Receiver-Defender drill – how to get open and catch a frisbee drill
1 pax is QB. 2 pax run the shuttle run and then 1 is offense and other is defense and attempt to catch the frisbee. Around 5:50 we played ultimate 6 on 6. 1 Burpee each drop.
MARY: when scores in ultimate.
ANNOUNCEMENTS: convergence, murph on memorial day, murph prep on mondays at GMU, boneathon, dads camp
COT: No “I” in Team was the theme today. This is an age old concept said in many different ways. Some call it the golden rule. Jesus called it the second greatest commandment – to love your neighbor as yourself. But we now live in an era of individualism and dwelling on the inward. But this mindset of what’s in it for me, where do I identify, what group do I associate with, I only play for the best NIL deal – these thoughts all produce negativity and will not bring satisfaction. Ancient wisdom tells us to look beyond ourselves and to see what we can do for our neighbor. A simple concept but worth unpacking.

Tags: delphi, Ashe, Blue Steel, Nano, Hightower, Obadiah, Rambler, NOAA, K-Pop, Peanuts, Rocket, Yard Sale

Date: 2024-05-13
AO: softballs
Q: SAAS
PAX: 3 mile, Hobbyhorse, Legacy, Old Bay, Lazlo, Defiance, Bone, 2 percent, Pop Fly, Classified FNGs: None
COUNT: 11
WARMUP: throwing around, had twelve PAX at first pitch (thank you!!) THE THANG:
– Two losses, but we had the most “Fun Batted In”
– Half the innings were great, half of them not so great
– Classified’s pitching debut
– We all learned the infield fly rule
– Bone’s web gem at first
ANNOUNCEMENTS: Starting to look at fall ball. The league runs week of August 19th through early November. I scouted the 2-run (lower) league, it looks more our speed.
COT: I seriously enjoy every minute of playing with you guys, thanks for letting me hang with y’all, errors and all.

Tags: softballs, 3 mile, Hobbyhorse, Legacy, Old Bay, Lazlo, Defiance, Bone, 2 percent, Pop Fly, Classified