Backblasts

Date: 2024-01-19
AO: sparta
Q: Lightyear
PAX: Red Baron
FNGs: None
COUNT: 2
WARMUP: walk down to the field
THE THANG: 100m run, 50 Burpees, 100m run, 40 burpees, 100m run, 30 burpees, 100m run, 20 burpees, 100m run, 10 burpees, 100m run MARY: stretching
ANNOUNCEMENTS: none
COT: a classic – Proverbs 27:17 As iron sharpens iron, so one man sharpens another.

Date: 2024-01-18
AO: edge_of_reason
Q: Quip
PAX: Chef, Toto
FNGs: None
COUNT: 3
WARMUP:
20cc SSH
20cc Mt Climbers
15cc arm circuit with Michael Phelps
Fellowship Run

THE THANG:
11s starting with 1 burpee and 10 merkins
Sprint to one side in the snow ❄️ and lateral exercises back including the following: Bear crawls
Lunges
Karaoke
Skips
Bernie Sanders
Bunny hops
Big arms
Crab walks
Long jumps
Crawl bears

MARY:
20cc Am Hams
20cc LBCs
20cc Hello Dollies
20cc dying cockroaches

ANNOUNCEMENTS:
Bros and Beers is at 7 and @Lindy is hosting

COT:
Gratitude for F3 to be a little bit of home no matter what part of the map you’re on. Quip and M to have patience with new dog and that she can settle in more.

Date: 2024-01-17
AO: ignite
Q: Major Payne
PAX: Legacy, Gherkin, Kodak, Popeye
FNGs: None
COUNT: 5
It’s important to always keep learning, and although the 5 #ignite PAX who beat Jack Frost this A.M. were well seasoned, it was a great opportunity to learn about F3’s beginnings and how to better serve as Q.

WU: Mosey to HT covered (but still outside) parking garage — SSH, IW, Little Bitty Arm Circles (LBACs) front and rear, Copperhead Squats, Merkins
Each of the PAX took turns leading the WU exercises, and afterwards YHC (Your Humble Correspondent) led a short after action review (AAR).

The Thang:
Pair off
20 tick tock (TT) burpees with partner, bear crawl 20m, 18 TT burpees, mosey back, 16 TT burpees, bear crawl 20m, 14 TT burpees, mosey back…. so forth to 10.
Repeat 10 and decrease by twos to 2, continuing with TT burpees, but lunge walk instead of bear crawl. Mosey back to SP, with ea PAX leading 5 x burpees along the route.

Mary: 10 x Flutter kicks (time was short)

Announcements: Wreath removal at ANC Saturday, 1/20 at 0800. See this channel and posts from Horshack and Sparky for deets.

COT: Never take the community we have for granted. Community is God’s design, and man was built to be a communal creature. It’s too easy to seclude oneself in today’s tech-filled world. reach out to others and pull them in to your various communities — especially this one, the F3 community. It’s truly a special gift to us all!

Aye!

Date: 2024-01-18
AO: freestate
Q: FIFA (F3 The Capital)
PAX: Cannoli, Dungeon Master, Greenspan, Horshack, John Kluge, Mumford, Bluto FNGs: None
COUNT: 8
WARMUP:
20 SSH IC
10 Merkins IC
10 Shoulder taps IC
10 MCs IC
10 windmills IC
6 WMH IC

THE THANG:
Corner 1:
10 burpees on Q
rifle carry to corner 2

Corner 2:
40 curls on Q
rifle carry to corner 3

Corner 3:
40 taint scrapers on Q
rifle carry to corner 4

Corner 4:
40 overhead press on Q
rifle carry to corner 1

Repeat 4x but decrease amounts of exercises
6, 3, 1 burpees
30, 20, 10 other exercises

MARY:
15 FM IC
15 LBC IC
8 v ups IC
15 dying cockroach IC
10 flutters high & slow IC
10 flutters low & fast IC
Plank o Rama

ANNOUNCEMENTS:
Buy Super Bowl squares!
Road clean up pushed to mid Feb

COT:

Date: 2024-01-18
AO: olympus
Q: Hightower
PAX: Pop Fly, Doodles, Rollingstone, Crop Duster, Nano, Gadget, Hitchcock, Ashe FNGs: None
COUNT: 9
WARMUP:
Fellowship jog down from track to backside of school. Stopping for Frankenstein walks, deep lunges, high knees and butt kickers, then jog to back courtyard for stretching and additional warm ups.
Followed by fellowship jog back, then sprint / walk cycles to get back to track.

THE THANG:
Round 1 Set up (3) stations:
Station 1: sledgehammer tire 10x right then 10x on left
Station 2: bear crawl track to stairs
Station 3: 3 rounds stair climb

Round 2:
2 PAX at a time sledgehammer: 16x alternating right and left sides. Call out exercise, rest of PAX perform until hammering done.

Round 3:

2 PAX at a time sledgehammer: 10x alternating right and left sides. Call out exercise, rest of PAX perform until hammering done.

MARY:
Quick round of Heels to Heaven and LBC’

ANNOUNCEMENTS:
Popfly Birthday Q, Friday at Sparta
Feb 10: Burden Run, Olympus

COT:
Reflect on Martin Luther King, Jr.

Early 60’s Non violent protest against Civil Rights Leader. segregation, media coverage for the struggle of black equality 1963: I Have a Dream speech in DC
1964: wins Nobel Peace Prize
1965: Bloody Sunday, Selma
1968: murdered in Memphis, TN
National holiday 3rd Mon in January
My favorite MLK quote:
The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy.