Backblasts

Date: 2024-05-07
AO: thegeneral
Q: Lazlo
PAX: Hard Knox, citrus, Toolbox, bogey, Traveler, Hobbyhorse FNGs: None
COUNT: 7
Have you ever seen a mash up that didn’t really make sense, like none of it was connected? 7 PAX sure have.

WARMUP: coupon mosey to the warm up circle. SSH, imperial walkers, hillbillies, cherry pickers, willie mays hayes, michael phelps, down dog, coupon mosey to the field

THE THANG: The PAX lined up with coupons on the goal line and partnered up. As a team: -alternating coupon pull-throughs to the 25 yd line
-alternating traveling blockies to the 50 yd line
-alternating wheelbarrow to the opposite goal line
-alternating lunge walk / double coupon farmer’s carry to the other goal line and back

Part 2: PAX split into 2 teams. Team 1 tried to toss two bean bags into a basket. PAX not throwing were holding their coupons overhead, while team 2 held plank. Then switch. Round 1: 0-0
Losing team(s) carried coupons to the 50, doing a thruster every 5 yards Round 2: (moved the basket in by 2 yards) 4-4
Losing team(s) carried coupons to the 50, doing 5 thrusters every 5 yards

MARY: flutter kicks, Captain Thor

ANNOUNCEMENTS: usual

COT: Lots of things in life require our time and attention. Don’t forget about your marriage. Like a lot of things, the more you put into it, the more you’ll get out of it.

Tags: thegeneral, Hard Knox, citrus, Toolbox, bogey, Traveler, Hobbyhorse

Date: 2024-05-07
AO: freestate
Q: Dungeon Master
PAX: Andrew Churchill, Bachelor, Baguette, Cannoli, CashOnly, Deagle, Dungeon Master, Dungeon Master, FIFA (F3 The Capital), Horshack, Mark Michael, Mumford, Pigeon, Winston FNGs: None
COUNT: 14

WARMUP:
• SSH x 25 IC
• Swingbillies x15 IC
• Carolina Dry Docks x 15 OMC
• Michael Phelps – 15 IC
• Hairy Rockettes 15 IC
• Windmills x 15 ICÂ
• Cherry Pickers x 15 ICÂ

THE THANG:
Playground of Pain (and Murph-prep)

Break into groups and 2 rounds of each set
• SET1
◦ Forward lunges x30 single count (pacer – all stations keep going until lunge is finished) ◦ Australian Pull Ups
◦ Big Boy sit-ups

• SET2
◦ Step ups
◦ Merkins 30x (pacer)
◦ Crunches

• SET3
◦ Squats 35x (pacer)
◦ Dips
◦ Reverse crunches

• MOSEY 2x playground track between each set

• Bonus SET (one time only)
• Squats 30x
• Merkins 20x
• Pull-ups 10x

MARY: n/a. Stretches

ANNOUNCEMENTS: coffeeteria and playground demolition (part 2) at Dungeon Master’s house 5/11 8-9:30am

COT: solidarity

Tags: freestate, Andrew Churchill, Bachelor, Baguette, Cannoli, CashOnly, Deagle, Dungeon Master, Dungeon Master, FIFA (F3 The Capital), Horshack, Mark Michael, Mumford, Pigeon, Winston

Date: 2024-05-07
AO: delphi
Q: Yard Sale
PAX: Obadiah, Rambler, K-Pop, Blue Steel, Roddick, Ashe, Megatron, Peanuts, Crop Duster, Candles, Noah FNGs: None
COUNT: 12

WARMUP: Yes

THE THANG:
– 4 Rounds
Round 1:
– For X Yard Lines, do X number of Monkey Humpers (i.e. 10yd – 10 Humps) & Reverse Murder Bunny to next Yard Line. Repeat until 50 yard line. Ricky Bobby when finish

Round 2:
– For X Yard Lines, do X number of Kettlebell Swings & Regular Murder Bunny until end zone. Ricky Bobby when finished.

Round 3 (Partner Up, only need 1 block):
– Line up on endzone. Partner A does 5 blockies while partner B does burpees. Once finished, Partner A holds block over their head and walks to next yard line while parter B bear crawls. Switch roles after each yard line.

Round 4 (Team Game):
– Split into two teams. If uneven, move block ahead a little. Teams start on outside line and block placed on that line. Each person counts off. On ‘GO’, first person goes to murder bunny two paces while rest of team does chest pressed arms out merkins. After first person finishes and runs back, second person comes, etc. Repeat until one team has gone all the way.

MARY: Nope

ANNOUNCEMENTS: Convergence, Boneathon, Murph, Dads camp. Prize for finishing all 4.

COT: Owning up to mistakes. Commitment to keeping up with health.

Tags: delphi, Obadiah, Rambler, K-Pop, Blue Steel, Roddick, Ashe, Megatron, Peanuts, Crop Duster, Candles, Noah

Date: 2024-05-06
AO: horizon-ao
Q: Classified
PAX: 3 mile, Kodiak, Bellhop, SPINAL TAP, Brown Bag, Purple Rain, Magoo, Kombucha FNGs: None
COUNT: 9
WARMUP: Little Bitty Arm Circles, Michael Phelps, Willie Mays Hays, Cherry Pickers, Down Dog, World Greatest, Up Dog
THE THANG: Kicked off by learning a bit about Jason Richards (Falcon) of AO Wet Willy in STL and why we worked out in his memory today. If you want to support Falcon’s family, https://givebutter.com/Richards. Full narrative shared by STL-Meramec below.

In-cadence 14 SSH. 026 Reps of:

Flying Squirrels
American Hammers
Lunges
Curls
One Lap
No Cheat Merkins

for 2 1/2 rounds.
MARY: Plank Saws
ANNOUNCEMENTS: None
COT: It is amazing that we come together and workout on behalf of someone we have never met. What a community we have. Also, nothing is promised and our number could be called at anytime. Live every day.

Tags: horizon-ao, 3 mile, Kodiak, Bellhop, SPINAL TAP, Brown Bag, Purple Rain, Magoo, Kombucha

Date: 2024-05-06
AO: hamilton
Q: Legacy
PAX: Hobbyhorse, Jag, Freddie, Marshall
FNGs: None
COUNT: 5
WARMUP: SSH, Imp Walkers, Hill Billy, Cherry Pickers, Little Bitty Arm Circles, Willy Mays Hayes, Michael Phelps, Downward Dog, Kobra Kai.
THE THANG: First Thing: Bear Crawl Dora, 100 Merkins, 100 Single Count BBs, 100 LBCs (3-Pax Group upped it to 150), then Regular Dora, 100 Shoulder Taps, 100 Mountain Climbers, 100 Flutters, all single count. Then, introducing the game of Pressure, all PAX take 3 steps back from Home Depot bucket and get a spongey ball that they must, in turn, throw into the bucket. For every miss, the “burpee ante” for the following round goes up. After a few rounds, the Q introduced another layer, which is 2 consecutive misses, or 3 consecutive misses generate an immediate stand-alone penalty; 2 immediate burpees for the consecutive miss, and, for the 3rd miss (a miss after the 2nd consecutive miss) 10 burpees followed by a suicide. In the end, the PAX really performed under the pressure. Only a few 10 baggers and suicides MARY: Flutter Kicks (40, IC), Dirty Dogs, 10 Left and Right
ANNOUNCEMENTS: In reverse calendar order: Look for info on the Longest Day Workout out at OneLife Fitness at Ballston Mall on 6/8. Convergence on Roosevelt Island 6/1–0700. and then the double Memorial Day Weekend–Sunday BONEATHON and Monday the Murph at George Mason University.
COT: Tribute to Falcon. F3 is many things, and we are also a non-denominational faith organization. In the end–SkyQ calls the shots. You might be sitting on a timebomb right now and have no idea–when it goes off, the little problems you have today might not seem so big. Even though SkyQ calls the shots, we have free will. We kind of choose our challenges, but, in the end, the challenges you get are the challenges you get. You will be fine. SYITG!!!!

Tags: hamilton, Hobbyhorse, Jag, Freddie, Marshall