Backblasts

Date: 2023-09-06
AO: compound
Q: Wapner (F3 Cape Fear)
PAX: Poe, Popeyes, Peanuts, Roddick, citrus, Yardbird, Walk-on, Refried Beans, Magellan FNGs: None
COUNT: 10

WARMUP: Gravel Pickers x 10 IC, Imperial Walkers x 15 IC, Merkins x 10 IC, SSH x 20 IC, OYO Stretch
THE THANG: We did a coupon Tabata circuit with shoulder press, curls, squats, and chest press. Then we built a beatdown with the F3 Workout Card Deck. MARY: N/A
ANNOUNCEMENTS: Stair Climb on Monday 9/11 and GTE 44 on 11/11 in F3 Cape Fear COT: Be a peacemaker wherever you find yourself.

Date: 2023-09-06
AO: apollo
Q: Monk
PAX: Bluegrass
FNGs: None
COUNT: 2
WARMUP: random exercise
THE THANG: see the title.
MARY: never mind
ANNOUNCEMENTS: what?
COT: conversation about intermittent fasting

Date: 2023-09-05
AO: atlantis
Q: Obadiah
PAX: Infinity, Deflator, Tim Leahy (Forceps), True North, Hammerhead FNGs: None
COUNT: 6
WARMUP: SSH, rockettes, Don Quixote, arm circles, down dog, mtn climbers, worlds greatest stretch

THE THANG:
IPC Week 1 Trial run, all but 5 min, some coupon modifications

MARY: none
ANNOUNCEMENTS: 9/11
COT: OPEN to all men. Open also means available, honest, leaning forward. Don’t just be a workout group, but a men’s leadership development program where getting better physically is only part of the equation.

Date: 2023-08-30
AO: theaerie
Q: Chasqui
PAX: Rocketman, Stewie, Lonestar, Brass Monkey, Jetstream
FNGs: None
COUNT: 6
WARMUP:
Arm circles, imperial walkers, side straddle hops, cherry pickers, michael phelps THE THANG:
Parking lot mosey
Burpees + run
Curls + run
Shoulder taps + run
Mountain climbers + run
Thrusters + run
Rows + run
Forward lunges + run
Coupon carry/run
Parking lot run

MARY:
Big boy, american hammer, mix

ANNOUNCEMENTS:
Be on the lookout for the Stair climb + pop up beatdowns

COT:
Soak up the sun and make those experiences happen!

Date: 2023-09-04
AO: horizon-ao
Q: 3 mile
PAX: Disco, Kodiak, SPINAL TAP, Old Bay, Trifecta, Attache’, Classified, DangerBoy! FNGs: None
COUNT: 9
WARMUP: SSH, arm circles, imp walkers, cherry pickers, WMH, down dog, up dog, world’s greatest stretch, 30 seconds OYO THE THANG:
Fellowship lap
Stops along the way: merkins, squats, drydocks, more merkins Frisbee – excellence in sport, just transcendent
MARY: 50 LBCs
ANNOUNCEMENTS: 9/11 stair climb; Fridays in September at Patriot for IPC. Magoo offered to Q an alternate beatdown if there are enough participants.
COT: – a minute of reflection. All PAX shared 1 thing they’re grateful for. YHC grateful for 4 years of F3, it’s changed my life for the better in so many ways.