Backblasts

Date: 2023-08-01
AO: thefarm
Q: Trolley
PAX: Infinity, Matthew – Running Man, Hydrant
FNGs: None
COUNT: 4
WARMUP:
SSH, Hillbillies, Rockettes, Windmills, Cherry Pickers, WMH’s, Arm Circles, Downward Dog, Kobra Kai

THE THANG:
A deck of 52 cards were split, with 1/4 at each corner of the soccer field. PAX jogged the sideline between corners and did a variety of movements between corners on the goals lines (Bear Crawls, Crawl Bears, Lunge Walks, Backwards Run, Karaoke’s, Duck Walks, Skip). At each corner a PAX drew two cards, the first identifying the exercise (Spades= Burpees, Clubs=Big Boy Sit-ups, Diamonds=Merkins, Hearts=Body Weight Squats) and the second card indicating the number (Ace’s=14). PAX completed multiple rounds around the field.

MARY:
LBC

ANNOUNCEMENTS:
9/11 stair run

COT:
We reflected on Prophet Elisha’s power and legacy, as evidenced in the 2 Kings 13:20. How his bones brought to life a man who had died. We talked about legacy and shared what words of life & wisdom had been said to us that we carry with us. Before heading out of the house as a teen, my father would tell me, “Remember who you are and where you came from,” as an encouragement to be rooted in the things handed down to me and the ethic taught. Each PAX shared something that they said or was said to them. Ended in prayer.

Date: 2023-08-22
AO: theaerie
Q: Lonestar
PAX: Lonestar
FNGs: None
COUNT: 1
WARMUP: mosey half mile
THE THANG: 10 sets – 5 pull ups, 10 merkins, 15 squats
MARY:
ANNOUNCEMENTS: summer is almost officially over
COT: it’s a cruel summer…but beatdown are sweet!!!

Date: 2023-08-21
AO: lost-boys
Q: Monk
PAX: Hightower, Obadiah, Peanuts, Doodles
FNGs: None
COUNT: 5
There were two ladies already in the parking lot when the PAX arrived at the new yet-to-be-officially named AO at Woodson HS. They kindly informed us that we should not take food on the field, which of course we had no intention of doing. Turns out this morning was senior sunrise at Woodson HS. We headed up to the field and started the warmup. Then Peanuts arrived. Then we continued the warmup:

windmills, imperial, walkers, hillbillies, arm circles, Michael Phelps, SSH, cotton pickers, Fellowship lap

Then the PAX enjoyed performing the following while the HS seniors stood in awe at these men who in all respects looked very much like their dads:

Bojangles Blueberry Biscuit Sprint straights and mosey corners, with 10 blueberries (burpees) in the middle of each corner.

Railroad Tracks: PAX lined up four yards apart in the low plank position. The end PAX jumped over first pax runs 4 yards and got in low plank. Next pax jumped over pax runs 5 yards and got in low plank. This continued for 100 yards; rest; same exercise back to start.

Mucho Leg-o: 1) Narrow squat (feet together), 2) regular-stance squat, 3) wide squat, 4) bonnie blair (jumping lunge) with left foot forward, 5) bonnie blair with right foot forward (then back to narrow stance).

Announcements: second, F glory days this Thursday. 911 stair climb.

COT: give people a fail-able, doable challenge.

Date: 2023-08-21
AO: None
Q: Magoo
PAX: Gherkin, Disco, Mr Haand, Purple Rain, Defiance, Trifecta, Yardbird FNGs: None
COUNT: 8

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

Date: 2023-08-21
AO: None
Q: Infinity
PAX: Firehead, Sparky, Chile, Gekko (Keith Capp), Squatter, Trolley, Ka-Boom FNGs: 1 Ka-Boom
COUNT: 8
Disclaimer

WarmUp: Have the PAX take turns leading the warmup exercises: – SSHs
– Michael Phelps
– Don Quixotes
– Beet Pickers

The Thang:
Demonstrate leading the first round, and then rotate among the PAX for leading the second round: – 60m Sprint
– 10 Merkins
– 15 SSHs IC
– 20 Air Squats

Demonstrate leading the first round, and then rotate among the PAX for leading the second round: – 25m Bear Crawl
– 10 CDDs IC
– 10 Glute Bridges IC
– 10 Reverse Lunges IC

ward.

Demonstrate leading the first round, and then rotate among the PAX for leading the second round: – 30m Walking Lunges
– 20 T-Claps IC

Getting Prepped, General Info
– Every man thrashed, no man left behind.
– Don’t take unnecessary risks or do stupid stuff.
– Think of CoT words in advance.
– HAVE FUN. F3 groups are always supportive of new Qs. We love to see new people stepping up.

Mary: Take turns having the PAX lead the Mary:
– Flutter Kicks
– American Hammers
– LBCs

CoT: We end each workout with a Circle of Trust.
– Count-o-Rama
– Name-o-Rama
– Announcements
– Inspirational/motivational thought or words of wisdom as the Q sees fit. Some Q’s include a prayer (optional).

F3 stands for fitness, fellowship, and faith.

F3 Core Values: The workouts have to:
– Be free of charge
– Be open to all men
– Be held outdoors, rain or shine, heat or cold
– Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary – End with a Circle of Trust

F3 Mission: To plant, grow, and serve small workout groups for men for the invigoration of male community leadership.