Backblasts

Date: 2026-03-25
AO: The Patriot
Q: Wedding Singer ,
PAX: Groundhog, citrus, CableGuy, Lazlo, Boardwalk, Wedding Singer, patrickmccarthy11, Short Rib, Lucius, Jones, Ice Tea, Booking, SAAS FNGs: None
COUNT: 13
WARMUP: SSH, Imperial Walker, Hillbilly, Michael Phelps, Arm Circles, Cherry Picker, WMH, Downward Dog, World’s Greatest Stretch, Fellowship lap

Partner up, one partner travels to 50 yard line, 20 rep, run back while other partner does coupon exercises. Then switch

Bear Crawl / 20x WW1s / Run Back
Atlas Shrug / Coupon Squat

Run a lap

Backwards Run / 20 Merkins / Run Back
Around the World / Other Way

Run a lap

Long Jump/ 20 IC Freddy Mercuries / Run Back
Curls / Overhead Press

Run a lap

MegaMARY: Coupon march, Leg lift over coupon, Flutter coupon, LBC, Dirty Dog, Donkey Kick, Birddogs, Superman, Side Plank, Bridge, Flutter, Stretch

ANNOUNCEMENTS: announcements

COT: Pay attention to your vulnerable parts, like lower back, hips, knees, hamstrings. If you have the discipline to drag yourself out of bed to workout with your F3 brothers in the gloom at 5:30 am, you can spend 10-15 minutes working on flexibility, mobility, and strengthening on your own at home.

Date: 2026-03-25
AO: The Farm
Q: Lumbergh ,
PAX: Squatter, Trilogy, Lumbergh, Firehead, Short-Timer
FNGs: None
COUNT: 5
WARMUP:
– SSH
– Don Quixotes
– Beat Pickers
– Arm circles
– Mosey around the field
THE THANG:
– Merkins – 20
– Derkins – 20
– Erkins – 20
– SSH- 30
– Jump Squats – 30
– Imperial Walkers – 20
– Mosey
– Dips – 30
– Carolina Dry Docks – 20
– T-Claps – 20
– No Surrenders-20
– Mountain Climbers – 20
– LBCs – 20
– Mosey
– Merkins – 20
– Derkins – 20
– Erkins – 20
– SSH- 30
– Jump Squats – 30
– Imperial Walkers – 20
– Mosey
– Dips – 30
– Carolina Dry Docks – 20
– T-Claps – 20
– No Surrenders-20
– Mountain Climbers – 20
– LBCs – 20
MARY:
– Rosalitas
– Flutter Kicks
– American Hammers
– Plank
ANNOUNCEMENTS: Trilogy has Q Friday
COT: Transitions can be challenging- stay positive and look at the bright side of things

Date: 2026-03-24
AO: Delphi
Q: Doodles ,
PAX: NOAA, Nano, Rambler, Sunny, Norm, Obadiah, Atlas, Peanuts, Doodles, Drano FNGs: None
COUNT: 11
Warm up
SSH, imperial walkers, hillbillies, arm circles, Matt foley, and illy mays, cherry twists, down dog, sciatica stretch, kobra, child pose, pretzel twists. Mosey field.

The Thang
Partner up and
First partner does exercises other partner mosey goal line and back. Combined farmer carry both blocks each 20 yds and perform: 20 manmakers
40 thrusters
60 alternating merkins
80 overhead presses
100 curls

Second round. Mosey to mid field and back.
10 squats w 2 blocks
20 lunges w block
30 merkins between blocks
40 kettle swings
50 rows – 25 each arm

Mosey recovery lap.

Mary – yes, half gave an exercise.

Announcements
At in April, Murph in may, convergence in June.

COT
Q shared lesson from parenting seminar on digital tech and kids. Some believe the philosophy that if it feels good then it must be good. But we know better. Think about personal disciplines and even consider writing down a personal constitution.

Date: 2026-03-24
AO: Atlantis
Q: Hammerhead ,
PAX: Bougie, Hammerhead, Hubble, Forceps, Archive
FNGs: None
COUNT: 5
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS: Prayers: We took a knee and lowered our heads for Norb Leahy, for baby Gilbert, and for brother Bill Tyree. During this moment of great trial for all of them, keep them in your care, lord, and help us rally around them.
COT: “kill’em with Kindness.” No that’s not a Metallica album, it’s an adage my old man used to use. Today I had a conversation with some GS-15s who have honestly been irking me, I felt that instead of giving them my worst I would give them my best. I was honest & forthright, laid out very reasonable expectations, and avoided any blaming, merely pointed out the facts, calmly stated what’s in the past is in the past, and asked “where do we go from here?” Too soon to tell (if that worked), but maybe that’s not the point…it was the right thing to do.

Date: 2026-03-24
AO: The General
Q: Robo ,
PAX: Goldfish, Lazlo, Robo, Landscape, Hops, Hard Knox, Prestige, Tariff FNGs:
COUNT: 8

WARMUP: SSH, IMP WALKER, HILLBILLIES, LB ARM CIRCLES, MOROCCAN NIGHT CLUB, M PHELPS, DON QUIXOTE, RVE, DOWN DOG, COBRA KAI.

THE THANG: run 50 + Carioca 50 2X, then Coupon Rifle carry to 4 stations 2X 50 yards, 2X 35 yards apart.
4 exercises at each station, so 4 laps.
Station 1:
Merkins/ Chuck Norris Earth Downs – 20
LBC – 25
Coupon row – 25
Coupon press – 20

Station 2:
Blockees – 10
Coupon squats – 20
Blockees – 10
Back Lunge – 20

Station 3 :
Flutter kicks, hold Coupon, 4 count – 15
Coupon Power Clean – 10
WW3 – 10
Merkins/ Earth Downs – 25

Station 4:
Coupon press – 15
Coupon Swing – 15
LBC – 25
Coupon Hop Over – 10

Mosey 50 + Run 50 2X

MARY: Dirty dogs and Donkey kicks.

ANNOUNCEMENTS: See channel

COT: Find time to sit quietly outside with no distractions. You may find value in relaxing your mind.