Backblasts

DATE: 2023-05-26
AO: Sparta
Q: I-Beam
PAX: Nano, Fortran, Zeus, Lightyear, Bluegrass, Gadget, K-Pop, Peanuts FNGs: None
COUNT: 9
WARMUP: Mosey around the softball field, SSHs, Arm Circles, Cherry Pickers, Squats, Michael Phelps THE THANG:
Thang 1 – 11s with 10 diamond merkins and 1 squat. Run about 30 yards for 9/2, back to start for 8/3…repeato until 1 diamond and 10 squats.
Thang 2 – 4 merkins and 4 single count lunges, run about 30 yards and back for 8 merkins/8 single count lunges, run about 30 yards and back…repeato with all exercises done at start with 16/16, 32/32, and 64/64 reps.
Thang 3 – Circle Up for Every (Half) Minute on the (Half) Minute merkins. 10 merkins every 30 seconds. That’s another 100 merkins in 5 minutes for a grand total of 279 merkins.
PAX circled up to complete the final 21 merkins as a group to reach an even 300 merkins.

Mosey around the softball field to work out the legs and arms.

MARY: Each PAX offered an exercise.
ANNOUNCEMENTS: Dads camp, Murph on 5/29, qsource channel
COT: Memorial Day is about honoring those who gave the ultimate sacrifice while serving their country. Take the time to keep those in mind as you celebrate the holiday weekend.

DATE: 2023-05-26
AO: Horizon-Ao
Q: Gherkin
PAX: Kodiak, Magoo, Disco, sticks, Poe, Old Bay, 3 mile, Yardbird, Mr Haand FNGs: Attache, Blart
COUNT: 12
THE SOUNDTRACK: Summer Wind, Old Blue Eyes; In the Summertime, Mungo Jerry; Summer in the City, The Lovin’ Spoonful; Summer Nights, Olivia Newton-John & John Travolta; Summertime, DJ Jazzy Jeff & The Fresh Prince; Fins, Jimmy Buffett; Island in the Sun, Weezer; I Wanna be a Lifeguard, Blotto; Ice Cream Man, Van Halen; All Summer Long, Kid Rock; Surf Wax America, Weezer; Heat Wave, Glass Animals

WARMUP: SSH, Arm Circles, Michael Phelps, Cherry Pickers, Willie Mays Hays, Surfing Squats

THE THANG: – F3 Cornhole
Break into 2 teams
Each team plays on their own board
Pax alternate throwing bean bags
All pax besides the one throwing and the one “on deck” are exercising
Once either team has thrown 4 bean bags through the cornhole, both teams recover.
The winning team blindly selects 2 exercises from the hat for the next round and chooses which one they will do and which one to give the other team Repeat
Exercises included all of the F3 favorites, and some new ones such as the Dancing Crab, Double Merkin Burpees, and Breakdancer Merkins

MARY:
LBCs, JLo (led by 3 Mile), Plank Saw (led by Magoo), Flutter Kick (led by Disco)

ANNOUNCEMENTS:
Murph on Memorial Day Monday, details on Slack
Bible Study Thursdays at Anchorman’s House, details on F2 channel 7am start @horizon-ao on Memorial Day Monday

COT: May is Mental Health Awareness Month. Many people are ashamed or embarrassed to talk about it, but have no problem telling people about their physical injuries. Mental Health is no different. It’s not your fault and doesn’t come from being weak. If you need to talk, reach out to someone. NAMI is one non-profit Mental Health organization. Look them up on the Google – they have a free hotline.

DATE: 2023-05-26
AO: Patriot
Q: bogey
PAX: Jenner, Anchorman, Big Short, Bone, Lazlo, Shake ‘N’ Bake, Wedding Singer, Booking, CableGuy, Legacy, My Space, 2 percent, citrus, Flipper, Ice Tea, Jag, Smokey, Strange Brew, Sunshine, Vila FNGs: Trunks
COUNT: 22
WARMUP: SSH, Hillbillies, Michael Phelps, Strawberry Pickers, WMH, Down Dog, Cobra Kai

THE THANG: 4 rounds of 3 exercises at 12-reps IC each, run a lap between each round. Mental health stats shared before each round.

Fellowship Lap

Round 1
12 Merkins
12 Copperhead squats
12 WW IIs
Run a Lap

Round 2
12 Merkin Jacks
12 Imperial Squat Walkers
12 Box Cutters
Run a Lap

Round 3
12 Knerkins/Chuck Norris
12 Monkey Humpers
12 Toy Soldiers
Run a Lap

Round 4:
12 T-Merkins
12 No Surrenders
12 WW IIs

Burpees, Bearcrawls and Batwings:
5 burpees, Bearcrawl to the 50yd line, jog back to goal line, 5 burpees, Bearcrawl to the 30yd line, backpedal to goal line, 5 burpees, Bearcrawl to the 15yd line, Crawlbear back to goal line

MARY: Bat Wings (all IC) – hold arms up until recover. 20 LBACs forward, hold for 1x 10-count, 20 LBAC’s reverse, hold for 2x 10 count, 20 seal claps, hold for 3x 10 count, 20 overhead claps, hold for 4x 10 count. Recover

ANNOUNCEMENTS: June 21 Alzheimer’s awareness/fundraiser (see Jag), June 17 regional convergence for 5th year anniversary, Bone’s friend KIA in Ukraine, Dad’s camp

COT: Being vulnerable is courageous. Much of YHCs life was spent hiding true feelings and ignoring pain. The feeling of shame kept me from opening up to others. My relationships were suffering for it. But shame thrives in the dark. By speaking out, opening up and being vulnerable to others, a man can beat shame.

YHC thanked the PAX for their support and pointed out with conviction that each was being vulnerable and courageous for showing up to a 5:30am beatdown and being held accountable for it, courageous for stepping up to lead a Q, for creating and executing a CSAUP, and for sharing during COT in front of their brothers in the gloom.

Being vulnerable is not easy. It takes practice. F3 provides a safe space for us to be vulnerable.
The hard part is taking what we learn and experience here in the gloom…to the outside world.

YHC encourages each of the PAX to share more of themselves with those you love and trust. YHC challenges each of the PAX to continue their courageous journey with F3, to grow within F3 by forming their own Shield Lock, and by taking their courage outside the safety of F3 to others who also need help – to our families, our friends, and our communities.

You may find that by doing so, you not only help yourself, you may also be helping another by paving the way for them to open up and be vulnerable too.

F3 is strengthening me. I know it. And I believe it’s also strengthening you.

Resources mentioned during the beatdown:

Stats regarding mental health and its effects on our community, especially for men (borrowed from “Mental Battle WOD 2023”):

https://f3thefort.com/2023/03/02/406760/

More on Shield Lock:

https://f3nation.com/q/shield-lock/

DATE: 2023-05-26
AO: Farm
Q: Lumbergh
PAX: Infinity, Sparky, Matthew – Running Man
FNGs: None
COUNT: 4
WARMUP:

Side Straddle Hops
Beet Pickers
Arm Circles
Calf Raises
Jog Around the field

THE THANG:

2 ROUNDS
Merkins x15
Lunges – 30 meters – OYO
SSH – 30
Squats – 30
Bear Crawls – 30 meters – OYO
SSH – 30

2 ROUNDS
Wall Sits -30 seconds
15 Carolina Dry Docks
20 bench step-ups (same leg)
15 dips
LBCs – 25
Squats x 30
Mountain Climbers – 20

MARY: starfish crunches, dying cockroaches, Superman fonzi

ANNOUNCEMENTS: Monday’s workout will be at 7

COT: story of a farmer and about our impact despite not being perfect….
A farmer had two kids that he would ask them to daily to go down to the stream to get water for his farm. One of the boys was tall and strong and would never spill a drop. The other was small and skinny and would splash and pour water out as he walked. He would often have to take 2-3 trips each day just to get the same amount of water as his brother. He was sad that he wasn’t contributing as much as his brother and felt useless. Upon learning that his son was sad the farmer asked him to join him on a walk. They walked the same path as always but as they walked the farmer point out all the wonderful life the sprung up around them – beautiful flowers, young trees, lush grass. The farmer noted that his was responsible for all of this beauty – if hadn’t spilt water every day the plants would not have grown. The son released that despite his flaws – he still helped those around him grow even when he wasn’t aware of it

We have more impact then you know. Don’t focus on our flaws and recognize the value we bring. Don’t let pursuit of perfect get in the way of serving your purpose.

DATE: 2023-05-25
AO: Olympus
Q: Peanuts
PAX: Hightower, Nano, Obadiah, Pop Fly, Doodles, Fortran
FNGs: None
COUNT: 7
WARMUP: SSH; WMH; CP; MP; DB; DD; WGS
THE THANG: Pair up. 5 or stations each with 3 exercises and identified reps. Rotate when done. 1. 50x curls; 50x OH press; 50x rows
2. 50x merkins; 20x burpees; 25x Carolina dry docks
3. 50x Bulgarian split squats; 50x calf raises; 20x Box Jumps 4. 50x wall LBCs; 25x Mike Tyson Push-ups; 20x Donkey Kicks
5. Farmers carry up the ramp and back while other pax planks/switch MARY: 25x BBs; ring of fire; 10x Toy Soldiers
ANNOUNCEMENTS: Camping: Murph; welcome to our FNG @Fortran
COT: Stay vigilant. Don’t sleep on the work you need to do.