Backblasts

DATE: 2023-06-07
AO: Compound
Q: Hightower
PAX: Patchouli, citrus, Poe, Doodles, Peanuts, Popeyes, Monk, Sam Adams, Roddick FNGs: None
COUNT: 10
WARMUP:
Stretching and warmups to get started. Then Ricky Bobbie up through middle school parking lot, ending at basketball court. 1/2 court Frankenstein
1/2 court butt kickers
Full court karaoke out and back
Full court burpee broad jump

THE THANG:
Round 1:
All line up on End Line, 1 PAX at a time dribble full court layup, rebound and back. Call out exercise before leaving, rest of group perform exercise. Rinse & repeat until all PAX done. Round 2:
1 PAX at a time dribble full court jump shot, rebound and back. Call out exercise before leaving, rest of group perform same exercise. Rinse & repeat until all PAX done. Round 3:
2 PAX full court dribble, pass for shot and rebound. Call out exercise, rest of group perform exercise. Rinse & repeat until all PAX done. Round 4:
2 PAX vs 1 defender, full court out and back. Call out exercise, rest of group perform exercise. Rinse & repeat until all PAX done.
Set up 5 vs 5 teams for full court game. After each score, team calls out exercise, entire group performs together.

MARY:
Flutter kicks

ANNOUNCEMENTS:
Trolley send off this wknd and 2F Mon night
5th anniversary convergence Sat, June 17 at 7am, meeting at Patriot F3 regional shirt order open, check Slack

COT:
Recommend watching Ted Lasso on Apple TV. Ted pulls friends together, sets up Diamond Dog group to help cope with stress and talk through problems. Similar to what we provide for each other in F3. In F3 it’s called a Shield Lock, small group of PAX that meets when needed for each other to talk through their issues, open, honest feedback. It’s what older men struggle with, talking openly about their feelings. Highly recommend setting up your own Shield Lock, Diamond Dog support group.

DATE: 2023-06-07
AO: Apollo
Q: Bluegrass
PAX: Bluegrass, Obadiah
FNGs: None
COUNT: 3
WARMUP: stretching all the things
THE THANG: Broad Jump 10 yards, then do 10 burpees, 10 Bonnie Blairs, 10 big boys. Broad jump 10 more yards, repeat the burpees, Bonnie Blairs and big boys. Broad jump 10 more yards, and repeat the exercises again. Bear crawl back to the goal line. Took a lap with 20 merkins half way around. Repeat all 1 more time.
MARY: American Hammers, oblique crunches, incline pickle pounder, iron cross, and two other ab exercises. ANNOUNCEMENTS: Dads camp was great. Go to the convergence on the 17th. COT: be a fountain not a drain.

DATE: 2023-06-07
AO: Horizon-Ao
Q: Magoo
PAX: Mr Haand, Kodiak, 3 mile, Fish Fry, Cottontail, SPINAL TAP, Gherkin FNGs: Attache
COUNT: 9
WARMUP: CP, WMH, AbeVigoda, bear merkins, caterpiller
THE THANG: 4 minute sets. AMRAP first exercise, finish with the second. Hands-up squats/seal clap;
handstand/potty squats;
stiff arm pull-over / chest press;
single leg deadlift / plank;
off-set merkins / people’s chair;
lunge claps / T-stabilizer
MARY: superman, jacknife, 2-min of frog pose
ANNOUNCEMENTS: Convergence
COT: You don’t have to be perfect to do good. In July of 1970 President Nixon signed Reorganization Plan No. 3 calling for establishment of an Environmental Protection Agency. The senate confirmed William Ruckelshaus as its first director that December.

DATE: 2023-06-07
AO: Farm
Q: Lumbergh
PAX: Sparky, Matthew – Running Man, Chile, Infinity, Moneyball FNGs: None
COUNT: 6
WARMUP:
Calf Raises
Beet Pickers
Arm Circles
Michael Phelps
Jog Around the field

THE THANG:

· Bear Crawls –½ Field – OYO
· Dips – 20
· Lunges – ½ Field – OYO
· CORNER 1
o Merkins -15
o Shoulder Tap – In Cadence 10
Mountain Climbers – – In Cadence 15
Motivators – 10
Squat 30
Run/Sprint to Corner 2
· CORNER 2
o Merkins -15
o Shoulder Tap – In Cadence 10
Mountain Climbers – In Cadence 15
Squat 30
· Bear Crawls –½ Field – OYO
· Dips – 20
· Lunges – ½ Field – OYO
· CORNER 3
o Merkins -15
o Shoulder Tap – In Cadence 10
Mountain Climbers – In Cadence 10
Motivators – 5
Squat 30
Run/Sprint to Corner 4
· CORNER 4
o Merkins -15
Squats 30

MARY:

LBCs
Flutter Kicks
J-Lo
Nolan Ryan
Superman

ANNOUNCEMENTS:
Running Man has Q Friday
F3 Capital event in June 17th at the Patriot – carpooling with Sparky

COT:

Life is like a pencil
In order for it be useful it needs to be sharpened. This would be very painful experience. Just like the pencil we need to be sharpened from time to time. It is through challenging experiences (that may be painful) that we are sharpened / build character and that allow us to improve ourselves, our community, and our nation.
2ndly in our lives we all make mistakes along the way and we will be able correct them just like an eraser. If we learn from them they are not mistakes
3rd – every time we use a pencil (or you speak) you leave your mark so don’t be afraid to write your story and be mindful of the story you write

DATE: 2023-06-05
AO: Atlantis
Q: Bratwurst
PAX: Hammerhead, Rogue, Infinity, Burgundy
FNGs: None
COUNT: 6
WARMUP:
20×4 Side straddle hops
3×7 woodchoppers (left middle right)
4×7 tricep stretches

THE THANG:
Mozied to the apartment complex by the baseball field.
Split into two groups of three; while one group ran a loop around the city block, the other group was performing an exercise: >Air squats
>4-count forward lunges
>4-count LBC’s
>Dips

Mozied to the pathway on First and M street. Split into the same groups. While one group ran back and forth along the path, the other group was performing exercises: >4-count crunchy frogs
>Low planks
>Merkins
>4-count press out then up
MARY:
World War 1 situps
ANNOUNCEMENTS: F3 the Capitol convergence coming up. check out the announcement on slack For details.
COT: hammerhead was a guest speaker today. talked about leadership not necessarily being from the front.