Backblasts

Date: 2024-01-11
AO: edge_of_reason
Q: Rick Bobby (F3 NWHWY)
PAX: Chef, Quip, Chowder (F3 Boston), Tae Kwon Dough Boy
FNGs: 1 Tae Kwon Dough Boy
COUNT: 5
WEATHER:
Crisp 40°
WARMUP:
Quick disclaimer, F3 motto, and 5 Core Principles, followed by a fellowship lap around the AO.

Warm-ups included Tappy-Taps, Arm Circles, Seal Claps, hallelujahs, Michael Phelps.

THE THANG:

Then it was Motivators and Mulalators (an F3 NWHWY special!)

Wind sprints across the slippery turf field.

Then a series of kickboxing maneuvers with abdominal work.

11s – Merkins to Air Squats.

Then more lateral exercises to the 50 yard line and back.

MARY:
2 minutes of pax choice
ANNOUNCEMENTS:
Bros and Beers this coming Friday (18th) location and time TBD COT:
Q expressed appreciation for F3 nation and the 10s of 1000s of men that make it. “As diverse and different as we all are, we all seem to be cut from the same cloth.”

Date: 2024-01-10
AO: ignite
Q: Legacy
PAX: Goldfish, Major Payne, meister, Gherkin, Popeye
FNGs: None
COUNT: 6
WARMUP: SSH, Imp Walker, Hill Billy, Michael Phelps, Cherry Picker, Moroccan Night Club, Down Dog, Kobra Kai, WGS
THE THANG: Run to far parking lot, set out a course in parking lot consisting of alternating red and blue electronic flares, first pass we did, 1) shoulder taps, 2) mountain climbers and 3) bonnie blairs, then we did a double series (3x for each of bear crawl-crawl bears and walking lunges and reverse lunges, then we segued to a burpee escalator with WWIIs and Merkins mixed in, we did 1,2,4,8,16,32,16, 8 burpees (total 87), with also 60 WWIIs and 60 Merkins mixed in. MARY:
ANNOUNCEMENTS: @Popeye became site Q (transfer of the shovel flag by @Major_payne); Also, YHC and Popeye will share “coffee Q,” and @Kodak will be asked to be Pantry Q for the Columbia donations.
COT: Kobe Bryant shot 4 (FOUR) 3-pointer air balls in an elimination playoff game in 1997. It was a pivotal moment in his career. When the Lakers landed at LAX after being eliminated, Kobe went directly to a local high school to practice his three point shooting. HARD WORK GETS IT DONE! SYITG!

Date: 2024-01-10
AO: thefarm
Q: Moneyball
PAX: Squatter, Matthew – Running Man, Sparky, Lumbergh, Trolley FNGs: None
COUNT: 6
WARMUP:
SSH, WMH, beet picker, Imperial walker, hillbilly, arm circles, overhead clap, down dog, World’s Greatest Stretch

THE THANG:
Adjudicator:
-One PAX picks an exercise and number of reps
-The Adjudicator (PAX who led the last exercise) decides if the exercise is harder than 7 burpees -if yes, do the exercise
-if no, do 7 burpees
-Started with 7 burpees as calibration, followed by PAX exercises: -100 shoulder presses (passing coupon around every 10 reps) -100 squats
-bear crawl, sprint back
-30 Bonnie Blairs
-25 jump-ups
-25 Merkins
-ended with 7 more burpees, because why not?

Brief Dora:
-timer planks for 60 seconds (later reduced to 45)
-squat (with coupon)
-curls (with weighted plate)
-calf raise
-LBC
-shoulder press (with coupon)

MARY:
Freddie Mercury, WWI, glut bridge, Nolan Ryan

ANNOUNCEMENTS:
Regional social at Dogwood Tavern (Falls Church) tomorrow (1/11), hike next weekend

COT:
Q recently had a discussion with friends about honesty. We are called to be faithful in small matters (as well as great ones) and to let our “yes” mean yes and our “no” mean no. It’s easy to develop a habit of making “harmless” lies, to ourself and to others, so the challenge is to start breaking that impulse and instead be honest, but always charitable.

Date: 2024-01-10
AO: horizon-ao
Q: Magoo
PAX: Classified, Purple Rain, sticks, SPINAL TAP, Mr Haand, Attache’, vplaxico FNGs: None
COUNT: 8
WARMUP: toe-touch/up dog/down dog, MPhelps, close-stance squats, Abe Vigoda, perfect stretch
THE THANG:series of coupon exercise/locomotion/Al Gore/Finisher. Featured: blockies, KB swings, Potty Squats, shoulder press, and bear crawls. MARY: Pull-through. Sprint finisher.
ANNOUNCEMENTS: MLK Monday at 0700.
COT: Silent moment and deep breathing

Date: 2024-01-10
AO: compound
Q: Wapner (F3 Cape Fear)
PAX: Poe, Hightower, Papí, Dos Equis
FNGs: 2 Papí, Dos Equis
COUNT: 5

WARMUP: SSH x 30 IC, Cherry Pickers x 15 IC, Merkins x 10 IC, Imperial walkers x 15 IC

THE THANG: We started with an hourglass mosey/sprint around the pitch (mosey the straights, run the diagonals). Then we moseyed around and through Mosaic, stopping at random to perform different exercises, and finished up back at the AO with some Mary.

MARY: Heels to Heaven

ANNOUNCEMENTS: There is a 2nd F event tomorrow (1/11) at Dogwood Tavern. Check Slack for more details. Get on the Q calendar for Compound and your other AOs!

COT: Reframe your mindset to the positive so you don’t get drug down by the negative things that happen in life.