Backblasts

DATE: 2023-06-14
AO: Patriot
Q: Legacy
PAX: Bone, Wedding Singer, Lazlo, Shake ‘N’ Bake, Big Short, Booking, CableGuy, bogey, Strange Brew, Vila, Jag, Ice Tea FNGs: Boomer (DR — SC)
COUNT: 14
WARMUP: SSH, IMP WALK, HILLB, ITTY BITTY, PHELPS, CHERRY PICKRZ, DOWNWARD DOG, WGS, Mosey out to big flag in front of YHS
THE THANG: 1) Jacob’s Ladder, Up the hill on Yorktown Blvd in front of the school, burpee, back down, escalating to five burpees, mosey to arena, 2)Arena circuit: Dips, Bulgarian Split Squats, Shoulder Taps (IC), Bear Crawl out and back, Repeat 3x, with a check-in on fatherhood gratitude at the end, mosey back 3) At field, circuit: Bonnie Blairs (IC), Merkins, Freddy Mercuryies (IC), Smurf Jacks (IC), Mountain Climbers (IC), Run to 50 and back, 2X on this CIRCUIT, and another fatherhood-gratitude check-in, 4) FINAL CIRCUIT, AMRAP 5 Min: 5 Diamond Merkins, 10 Four Count Freddie Mercuries, Butt Kickers to the 20, 5 single count American Hammers MARY: LBCs, Flutter Kicks
ANNOUNCEMENTS: CONVERGENCE AT PATRIOT THIS COMING SAT 0700, COME FOR THE BEATDOWN, STAY FOR THE BREAKFAST BURRITOS
COT: YHC working on gratitude; it is in the Q-SOURCE (1.6) Fatherhood is a sacrificial relationship; you will be eventually be thanked, but after you are dead. Direct quote Q Source 1.6: 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. SYITG!

DATE: 2023-06-14
AO: Horizon-Ao
Q: Fish Fry
PAX: Gherkin, Disco, Magoo, Purple Rain, Mr Haand, 3 mile, SPINAL TAP, Kodiak, 2 percent FNGs: Tomb Raider, Kombucha
COUNT: 12
WARMUP: IWs, Michael Phelps, Abe Vigodas, Root Pickers, Bird Dogs, Cat Cows, World’s Greatest Stretch/Hamstring Combo, Supine Rockettes THE THANG:
Today’s workout was brought to us by the summer solstice when the earth is at its aphelion in its orbit and at its perihelion in winter. Several of our exercises focused on concentric (contracting) and eccentric (lengthening) lifts by using a 3 count up on concentric lifts and 3 count down on eccentric motions.

Shoulder press 3 count up, rifle carry to mid field, Should press 3 count down, keg carry back. Copperhead squats, front lunge to midfield, Pulse Squats, reverse lunge back Tricep extension, bear crawl pull to box, tricep dip, crawl bear pull back Concentric curls, farmer carry, eccentric curl, farmer carry Shoulder taps, karaoke to mid, toy soldiers, karaoke back
Super mans, murder bunnies to box, reverse super man, reverse murder bunnies chest press, farmer carry, bent over rows, farmer carry
mountain climbers, run to mid, bicycles, backward run
MARY:
Pickle pounders into hip bridges
Heels to heaven, leg push downs
ANNOUNCEMENTS:
Kodiak respect birthday Q Friday
Convergence Saturday at 7a at Patriot
COT: Q source Group: https://f3nation.com/groups-f-3/
EC reading on how eccentric strength avoids injury: https://peterattiamd.com/avoiding-injury-part-i-eccentric-strength/

DATE: 2023-06-14
AO: Farm
Q: Moneyball
PAX: Infinity, Sparky
FNGs: Wolverine (DR PAX)
COUNT: 4
WARMUP:
Beet Picker, Don Quixote, Willie Mays Hays, arm circles, Michael Phelps, World’s Greatest Stretch

THE THANG:
Broke into two teams for a game of War. Winner chooses whether to do exercises based on the two cards or SSH (later LBC); loser does the alternative. Face cards are 12 reps, aces are 15. Spades: Merkins
Clubs: flutter kicks (IC)
Diamonds: squats
Hearts: Bonnie Blair’s (single count)
Joker: all PAX do 5 burpees

Ring of Fire: hold an Al Gore + 3 Bobby Hurleys, repeat 3x

MARY:
Alphabet: PAX pick a word, all spell it with feet whilst on their six (words were FOOTBALL, ACCELERATE, STONE, and INFINITY). American Hammer, Doctor W, reverse crunch, hollow crunch.

ANNOUNCEMENTS:
Capital region convergence at The Patriot this Saturday (7am). Join for a workout, coffeeteria, and breakfast burritos.

COT:
This weeks topic (per Nano) is the idea of Groups, so here are some of my brief ramblings. With a group there’s no need to go it alone. Groups combine the strengths of their members, allowing us to achieve things we couldn’t on our own. By letting them help you, you grant them the same sense of meaning and purpose that we fee when we help others. Interdependency is a human reality that both necessitates and strengthens groups. Groups motivate us, build us up as individuals, and build up society as a whole.
Challenge: join (another) group, start a group, or take a bigger part in a group you’re already in.

DATE: 2023-06-13
AO: Mountvernon
Q: Nano
PAX: Fonda, Rudy, azimuth, Musk, Winklevoss
FNGs: @Bus Stop, @Miller Time, @Deep Dish, @Cyber Ninja
COUNT: 10
WARMUP: SSH, WMH, arm circles, air squats, merkins

THE THANG: Starting at the 50, the PAX paired up with a Cindy.

Partner 1 runs to goal line and back
Partner 2 does Thrusters, two sets each

Once done, move on to 45 yd line, alternating one burpee or blockee per yard with partner.

Rinse and repeat with:
(Partner running to far goal line and back)
* Sumo squats
* Curls
* Front lunges
* Overhead press
* Reverse lunges
* Calf Raises
* Big Boys

Throughout the entire workout the 3 medicine balls were moving from team to team. Each member carried it to the goal-line and back during the run before passing it on. The balls are 20, 30, and 40 lbs.

MARY: Big Boys were the Mary, needed time for an FNG.
ANNOUNCEMENTS: The 5 year convergence is at The Patriot on June 17!
COT: This is week 3 of the Q-Source topics, this time its on Groups: Communities, Organizations, and teams

Communities form via proximity, organizations have a common purpose/mission/problem, and teams have both proximity +purpose. However, the key to being a member of a team is you must contribute!

F3 has ways to contribute, we take the Q, we lead events. We reach out to our fellow PAX. While each AO is a Team (proximate and common purpose), we need to bridge the teams via communication! Please get on Slack and join the conversation. Also, our convergence this week is a great way to bring the AOs together!

DATE: 2023-06-13
AO: Atlantis
Q: Deflator
PAX: Rogue, Hammerhead, Infinity
FNGs: Ladies Man
COUNT: 5
All exercises were 25 reps each, varying only whether called in cadence or on my count. Kept it easy.

WARMUP: SS Hops, Arm Circles, Michael Phelps, Imperial Walkers, Burpees separated by 5 steps

Quick Mosey back to Home Turf

THE THANG: Simple. Did a bodyweight exercise on one corner of Home Turf, jog over to the opposite corner and do an Ab exercies. The bodyweights were:

Mountain Climbers
Merkins
Squats
Beast Merkins
Lunges
Jump Squats
Overhead Claps
Derkins
Alt Taps
Basic Burpees
Dips
Donkey Kicks

The Ab exercises were:
Flutterkicks
Freddie Mercuries
Leg Lifts
Dolphn Hops
Crunches
Toe Touch Crunches
Penguin Crunches
Starfish Side Plank Left
Starfish Side Plank Right
Hollow Body Situps
Plank Up and Downs

MARY: Incorporated into the workout

ANNOUNCEMENTS: F3 the Capital 5 year convergence this Saturday

COT: 25 reps kicks it up a notch. Do that extra bit in all things in your life – it’ll make a difference for sure.