Backblasts

Date: 2024-01-05
AO: sparta
Q: Lightyear
PAX: Nano, Bluegrass, Blue Steel, Hoolihan, Mounthe, Peanuts, Doodles, Hightower, Crop Duster, K-Pop, Dundar, Red Baron, Goose FNGs: None
COUNT: 14
WARMUP: SSH, Willy maze haze, Micheal Phelps, failure to Launch, Eskimo merkins, 1 lap with butt kickers and side hops.
THE THANG: 12 min EMOM: 10 goblet squats, 10 merkins, 5 KBS. Then 1 lap Ricky Bobby. Partnered up for run to the 50 yrd line while parters complete 50 overhead press, 100 big baby crunches, and 50 bent over rows. Then PAX crushed out 20 burpees
MARY: 15 windshield wipers, slow and painful squats courtesy of Blue Steel, and Block assisted pickle pointers from K-pop ANNOUNCEMENTS: 2nd F coming up, and Hightower hosting the burden run.
COT: stay connected. . . Recent overnight hospitalization of our 2.0, Zoomer, put into perspective the gratitude our family has for friends, family, and community looking out for us. Keep checking in on one another.

Date: 2024-01-04
AO: edge_of_reason
Q: Quip
PAX: Card Shark, Forest
FNGs: None
COUNT: 3
WEATHER:
42° and cloudy

WARMUP:
15cc SSH
15cc Squats
15cc mt climbers

THE THANG:
Run the field loop stopping to do 5 burpees at every bench or trash can.

EMOM
Start with listed reps use rest of the minute to rest next minute increase by 5. Upon failure to complete the total take the next minute to rest and start the next exercise on the following minute. 5 merkins
5 squats
5 burpees
5 lunges each leg
5 box cutters
Hard stop at 0639

MARY:
10cc plank jacks
10cc am hams
10cc leg lifts
Plank

COT:
Growth of the AO

Date: 2024-01-04
AO: freestate
Q: Cannoli
PAX: Horshack, FIFA (F3 The Capital), Winston, John Kluge
FNGs: None
COUNT: 5
WARMUP:
• SSH x 15 IC
• Imperial Walkers x 15 IC
• Harry Rockettes x 10 IC
• Shoulder taps x 10 IC
• Plank Jacks x 15 IC
• Mountain Climbers x 15 IC
• Windmills x 15 IC
• Cherry Pickers x 15 IC

THE THANG:
• 5 exercises + 1 suicide, 4 rounds (2×2)
• Timing: 50 seconds on; 10 seconds off
• 20 count in between

# Round 1 (x 2)
1) Downward walking dog Merkins (single, double)
2) Squats (with coupon)
3) Burpees
4) Bent over rows (with coupon)
5) Elf on the shelf (with coupon)
Round 2
1) Curls (with coupon)
2) People’s chair
3) Burpees
4) WWIIs (with coupon)
5) Dips (on coupon)

MARY:
• LBCs (IC)
• Reverse crunches (OMC)
• Freddie Mercuries (IC)
• American hammer (IC)
• Plank-o-Rama (IC)
• Outlaws (10 & 10, IC)
• Scissors (IC)
• Flutters (IC)

ANNOUNCEMENTS:
COT:

Date: 2024-01-04
AO: thehighlands
Q: Legacy
PAX: Spud, Traveler, Knievel, Monk, Hard Knox, Toolbox, Bedlam (F3 Cape Fear), Play-Doh FNGs: None
COUNT: 9
WARMUP: SSH, Imp Walk, Hill B, Phelps, Cherry P, Moroccan Night Club, Down Dog, Kobra Kai, WGS
THE THANG: Electric Flares spread out on field. PAX line up for: 20 Merkins, Lunge walk to first flares, then Flutters, Lunge Walk to second line of flares, then 20 Merkins, Skip to final line of flares and back, then LBCS, Lunge Walk back, then (a Jag special: TYPEWRITER MERKINS (10, ouch)). Then switch to the main part of the beatdown: a Dora, combined with a modified Leeroy Jenkins. The Dora: 50 Merkins, 100 WWII Situps, and 150 Air Squats. MODIFIED LJ CALL; a call of “Jag” means PAX run down to red flares and do 3 burpees, a call of “Jaggercize” means same but 5 burpees, and finally the call of “WATER BUFFALO” requires 10 burpees. PAX must graduate with their calls–thus “Jag” must precede “Jaggercize,” which, in turn, must proceed the “WATER BUFFALO call.” The DORA and LJ calls were done with gusto and, indeed, an interesting study in the varying human nature of those PAX present–some went Ap3 $shi7 with a series of quick LJs and thus blew out their “WATER BUFFALO” call quickly. Others were more reserved. A beatdown did, no doubt, ensue. MARY: Flutters (IC) 50
ANNOUNCEMENTS: @Toolbox spoke to @Jag last night, and it looks okay on the recovery.
COT: Gratitude for Jag. Jag has been influential on YHC’s thinking about F3. Jag was the site Q for Highlands but added on by Qing at the Patirot a lot. Jag was the Q for the 9-11 Stairclimb and the Grunt, and served as the Support Q when the region hosted a GTE. LEADERSHIP IS SERVICE! The “WATER BUFFALO” in this case is not the animal, but a hideous, ginormous water tank used to refill hydration bladders used in GTEs. It squatted illegally inside of Jag’s garage for many months at one point. Hence “WATER BUFFALO!” Get well soon, Jag!

Date: 2024-01-04
AO: olympus
Q: Pop Fly
PAX: K-Pop, Peanuts, Blue Steel, Pole’er, Mounthe, Rollingstone, Goose, Bailiff , Twin Star FNGs: 1 Twin Star
COUNT: 10
WARMUP: SSH, WMHs, WGS, Merkins, Squats, Double Leg Swing Reverse Lunges

THE THANG:
Part 1:
20 Merkins
2 Minutes up and down the Stairs
4 Burpees

20 Squats
2 Minutes up and down the Stairs
4 Burpees

20 WW2s
2 Minutes up and down the Stairs
4 Burpees

Part 2:
Four rounds of:
2x Burpees
10x Merkins
Run up the Hill

Part 3: Pax ran up and down the home bleachers from on end to the other. When they got to the end, the Q, needing to catch his breath, asked Peanuts to lead the group in the ‘Dirty Bird’. Peanuts was happy to oblige. Dirty Bird:
10x Each – Arm Circles (fwd), Arm Circles (backwards), Seal Claps, Moroccan Night Clubs, OH Arm Press, Chinooks, and finished off with 20x OH Arm Claps

Pax had to get back to the start, so they ran the bleachers again. Once they picked up the 6, it was time for a Leg Blaster. Leg Blaster:
10x Each: Knee Dips (both legs), 1.5 Squats (IC), Alternating Fwd Lunges, Alternating Reverse Lunge

MARY: A quick hamstring stretch

ANNOUNCEMENTS: At some point the Social Committee will provide a location for next Thursday’s 2F event

COT: Choose the hard things. The easy things might be easy, but they won’t provide any real gains or benefits and can actually cause us to not like it. And when you don’t like it, it becomes hard. So start with the hard and be rewarded