Backblasts

Date: 2024-03-20
AO: ignite
Q: Gherkin
PAX: Vila, Goldfish, Hobbyhorse, Legacy, Kipchoge, Kodak, Bootlegger, Tony cha cha Vargas, Popeye FNGs: None
COUNT: 10
PROOF OF LIFE

COT
• Don’t be afraid of doing something different – even if it feels stupid or you think that it’s not a better way of doing something.
• It is good for you to keep your mind and body guessing and not to fall into a predictable pattern or routine.
• For example, running backwards is not only less strenuous on your knees, it increases more leg muscle usage and burns 30 percent more energy as running forward at the same pace. It also uses different muscles.
• Leading this workout backwards was definitely harder for YHC than anticipated, it forced a lot of thought, which is definitely opposite normal for me.

Name-o-rama – Q started
Count-o-rama – Q started

ANNOUNCEMENTS
• new AO named Hamilton at TJ Middle school in Arlington, Mondays at 5:30 – join the channel • Convergence coming June 1 – join the channel
• Murph coming Memorial Day – join the channel

MARY
LBCs, Dirty Mules, Flutter kicks,
American Hammers

THE THANG
• Mosey to a parking garage
• Partner Up
• 1 PAX traverses parking lot while other exercises
• When the first team finishes, everyone is done. EXCEPT the same team cannot be the 1st team more than once.

Set 1
• Backwards Run
• 300 Squats

Set 2
• Backwards Lunge Walk
• 250 Mountain Climbers (the hard way – 2 counts as 1)

Set 3
• Crawl Bear
• 200 Groiners (Starting in a merkin position, thrust feet forward, landing outside of each hand. Thrust backwards to the original position.)

WARM UP
Worlds greatest stretch, cobra Kai, WMH, cherry pickers, MPs, Arm circles, SSH

Tags: ignite, Vila, Goldfish, Hobbyhorse, Legacy, Kipchoge, Kodak, Bootlegger, Tony cha cha Vargas, Popeye

Date: 2024-03-20
AO: thepatriot
Q: Boardwalk
PAX: Boardwalk, Big Short, CableGuy, Ice Tea, Bone, Strange Brew, bogey, MySpace, short rib, coconuts, pillsbury, spokes FNGs: None
COUNT: 13

WARMUP: SSH, DQ, MP, RVE, WMH, DD, BSE, KK
THE THANG: Set 1: 10 cadence Bonnie Blairs, Right side squat walks in cadence to midfield, 10 yards backward lunges, 10 yards forward lunges, Right side squat walks in cadence to end line, 10 Bonnie Blairs; Repeat same sequence on Left side back to other end line; and 800 meter track run sprinting straightaways. Set 2: : 10 Forward up and overs, 10 Side up and overs, Right side squat walks in cadence to midfield, 10 yards backward lunges, 10 yards forward lunges, Right side squat walks in cadence to end line, 10 Forward up and overs, 10 Side up and overs; Repeat same sequence on Left side back to other end line; 800 meter track run sprinting straightaways. MARY: LBC, FK, WWI, TS, DK, DD, KK
ANNOUNCEMENTS: New Hamilton AO at TJ; Final 4 Tournament Fundraiser; Boneathon coming in May; Convergence event coming in June; congratulations to Bogey on meeting his burden carry goal; and happy birthday to Ice-T!
COT: An observation to heed Ferris Bueller’s advice/caution: “Life moves pretty fast. If you don’t stop and look around once in a while, you could miss it.”

Tags: thepatriot, Boardwalk, Big Short, CableGuy, Ice Tea, Bone, Strange Brew, bogey, MySpace, short rib, coconuts, pillsbury, spokes

Date: 2024-03-20
AO: apollo
Q: Bluegrass
PAX: Obadiah
FNGs: None
COUNT: 2

WARMUP: standard

THE THANG:
Tobata BOMBS
Burpees, overhead arm clappers, merkins, big boys, squats
5 rounds w/ fellowship lap in between
45 seconds on/15 seconds rest
40 on/10 rest
30 on/5 rest
40 on/10 rest
45 on/15 rest

MARY: Tobata 30/5 alternate callers choice
ANNOUNCEMENTS: none
COT: compromise and be a good steward of shared resources. Those cultivated relationships will be there to support you in your time of need if you prioritize those relationships over the shared resources.

Tags: apollo, Obadiah

Date: 2024-03-19
AO: freestate
Q: Horshack
PAX: Deagle, Winston, Bluto, Pigeon, Mark Michael, CashOnly, FIFA (F3 The Capital), Bachelor FNGs: None
COUNT: 9
Warm-up:
– Side Straddle Hops x 25 IC
– Arm circles x 40 (10-10-10-10) IC
– Swing Billies: x 15 IC
– Mosey Lap with high knees on the side
– Willie Mays Hays x 8 IC
– Cherry Pickers x 15 IC

The Thang: 4 rounds of 7 Exercises
1. Jump Squats: 4 sets of 12 reps IC
2. Merkins: 4 sets of 15 reps IC
3. Lunges: 4 sets of 12 reps each leg IC
4. Plank: 4 sets of 30 IC
5. LBC’s: 4 sets of 20 (alternate elbow to knee) IC
6. Burpees: 4 sets of 10 on my Q
7. Mountain Climbers: 4 sets of 20 IC

Mary:
– Cobra Kai Stretch: Hold for 30 seconds
– Box Cutters x 15 Each Way IC
– Reverse crunches x 15 IC
– Leg Lift Rosalitas x 15 IC
– Scissors x 15 IC
– Outlaws x 10 each way IC
– Flutters x 15 IC

Announcements
– Thirsty F3rd Thursday – March 21st
– Dungeon Master’s destruction fest – Date??

COT: Mental Health
Consider our own mental struggles. What are we doing that leads to poor mental health? For example, drinking, irregular sleep, yo-yo dieting, doom scrolling, being overly critical with those we love, etc. What can we do to improve? What structures can we create for ourselves to provide guardrails? This past weekend, after Deagle pointed out I was looking a little sluggish, I realized I had gained about 12 pounds since New Years.

Consider the mental struggles of others. What signs are they giving that lead you to think they are struggling? What can you do to support them? Sometimes a shoulder is needed. Sometimes, tough love. Be adaptable to the situation, in the moment. Approach each interaction with love for them.

Mental Health impacts us all to varying degrees— and you are not alone. In addition to the man in the mirror, everyone you meet is in their own battle as well. Going beyond our own selfish nature and serving others is the most reliable path to joy—the only place, mentally, that I have found to keep my inner demons starved of oxygen.

“No O-Y-O” is a common phrase used across F3 during May – mental health month. Fellowship is so critical to getting out of our own way, by intentionally seeking out others who will make you a better version of yourself as we are all seeking a similar advantage in our lives

Tags: freestate, Deagle, Winston, Bluto, Pigeon, Mark Michael, CashOnly, FIFA (F3 The Capital), Bachelor

Date: 2024-03-19
AO: thegeneral
Q: Mouthful
PAX: Apples, Gherkin, Hard Knox, Legacy, SAAS, Toolbox, Traveler, @animal @bogey FNGs: None
COUNT: 11

WARMUP: Mosey to backside gate, hop it. Reverse plank for mission/creedo. Forgot to do 5 core Principals THE THANG: Indian Run 1 lap around track
Grady Corns 10 In Cadence
Forward Arm Circles 10 Ic
Reverse Arm Circles 10 IC
Side Straddle Hops 20 IC
Flutter Kicks 20 IC
American Hammers 20 IC
Big Boy Sit Ups 40 OYO run the circle for the 6
Shoulder Taps 50 2=1 OYO run for 6
Squats 100 OYO run for 6
Repeato in reverse until 6:15
MARY:
ANNOUNCEMENTS: new AO -Hamilton, Convergence on an island, pickup your softball jersey. If there isn’t one with your name on it…well that’s a clue… :stuck_out_tongue_winking_eye:
COT: Accountability is important, especially when traveling. You need to look in the mirror and face the man you see. Master your jesters and the fartsack.

Tags: thegeneral, Apples, Gherkin, Hard Knox, Legacy, SAAS, Toolbox, Traveler, @animal @bogey