Backblasts

Date: 2023-12-27
AO: horizon-ao
Q: Magoo
PAX: 3 mile, Defiance, 2 percent, SPINAL TAP
FNGs: None
COUNT: 5
WARMUP: Stretches, WMH, mountain climber, K2
THE THANG: PAX rotate as substitute teacher; pick lesson plan from a cup and lead AMRAP or SR (Sufficient Reps); recess mosey; repeat. MARY: Included in above.
ANNOUNCEMENTS: No decision reached re: Monday, Jan 1.
COT: We all step up because, well, it has to be done and somebody has to do it.

Date: 2023-12-27
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Bluto, Promoter
FNGs: None
COUNT: 3
WARMUP:
15 side straddle hops IC
2 burpees on Q
10 high knees IC
2 burpees on Q
5 mountain climbers IC
3 merkins IC
5 mountain climbers IC
3 merkins IC
10 windmills IC
10 Cherry pickers IC
6 Willie Mays Hays

THE THANG:
15 side straddle hops IC
2 burpees on Q
10 high knees IC
2 burpees on Q
5 mountain climbers IC
3 merkins IC
5 mountain climbers IC
3 merkins IC
10 shoulder taps IC
10 windmills IC
10 Cherry pickers IC
6 Willie Mays Hays

MARY:
12 LBCs IC
8 flutters low and fast IC
8 flutters high and slow ICp a
12 Freddie mercury’s IC
12 big boy sit ups
Plank o Rama

ANNOUNCEMENTS:
FIFA has Q tomorrow at Bethesda AO

COT:

Date: 2023-12-27
AO: thefarm
Q: Sparky
PAX: Infinity, Squatter
FNGs: None
COUNT: 3
WARMUP: ssh, Michael Phelps, arm circles, Grady corns
THE THANG:
While a HIM runs to the opposite corner of the field, the others do workouts. Turned out two were running and one doing the exercise Sumo squats
Lbc
Wall push-ups
Jump squats
Wall sir
Surrenders with calf raise
Plank

MARY:
Reverse crunches
Rosalitas
J Los
American hammers
Penguin crunches
ANNOUNCEMENTS:
Squatter to be Site Q while Sparky travels through Jan 3

COT:
No one can excel in great things who do not first excel in small things. St. Francis Xavier

Date: 2023-12-26
AO: atlantis
Q: Hammerhead
PAX: True North
FNGs: None
COUNT: 2
WARMUP: SSH X 26, InchWorms X 13, WMH X 13

THE THANG:
3 Miles , 4 Bridges, 5 Principles of F3
Mosey to each Bridge
repeat the following sequence 4 times
4: Basic Burpees,
13: Dips.
8: Copperhead Squats,
12: 4-count Mtn Climbers,
21: Merkins
(Fred Douglass Br, 11th St Br, Gangplank Br at Winchhouse Inlet, Pedi Br at Yards Park)

why 4, 13 , 8 12 and 21?
letter counts for the 5 principles:
free (4), opentoallmens (13), outdoors (8), volunteerled (12), endwithacircleoftrust (21)

MARY: Mtn Climbers, Copperheads, Forgotten Dips
ANNOUNCEMENTS: Happy New Year!
COT: Fortitude: Courage under Pain or Adversity.
Example: 247 Years Ago Today–

Dec 26, 1776

After crossing the Delaware River in a treacherous storm, General George Washington’s army defeated a garrison of Hessian mercenaries at Trenton. The victory set the stage for another success at Princeton a week later and boosted the morale of the American troops.
The army that the British thought was all but defeated destroyed a major garrison and suffered very few casualties. The Americans also managed to capture critical supplies, including food and clothing, in the process. Emboldened, General George Washington recrossed and crossed the Delaware again over the next week, fighting a delaying action at the Battle of the Assunpink and winning another stunning victory at the Battle of Princeton.
In late 1776, morale in the Cpntinenatl Army was at aa low after losses at the Battle of White Plains in October and at Forts Washington and Lee in November. Chased by the British, General Washington retreated across New Jersey and into Pennsylvania. His force, in threadbare uniforms and many without shoes, was reduced to a few thousand and enlistments were set to expire. By December, the troops were huddled along the western banks of the Delaware River, with the waterway and winter weather helping to keep the British at bay. Thomas Paine’s The American Crisis was passed around campfires, reigniting a passion for the revolutionary cause and helping to steady the soldiers’ spirits and resolve.
On the night of Christmas, December 25, 1776, Washington implemented at audacious plan that would improve the fortunes of the American forces. The general daringly led his men across the icy Delaware River and on a ten-mile march into Trenton, New Jersey, where they surprised a garrison of 1,500 Hessians. The Americans dominated the fight and prevailed again in Princeton a week later. In these battles, Washington demonstrated his ingenuity and resilience as a leader, won the loyalty of his soldiers, and revived the Continental Army…and the rest is also history.

Date: 2023-12-26
AO: freestate
Q: Dungeon Master
PAX: Andrew Churchill, Birdman, Bluto, Cannoli, Deagle, FIFA (F3 The Capital) FNGs: None
COUNT: 7
WARMUP:
SSH x 25 IC
Hairy Rockettes x 15 IC
Plank Jacks x 15 IC
Mountain Climbers x 15 IC
Michael Phelps – x 10 IC
Leg stretches x 10 OYO
Cherry Pickers x 12 IC

THE THANG:
Warm-up mosey along street with Ricky Bobby
Get coupons

4-Square: Station one person in each square of the 4-square. Three SETS, declining reps each set: Curls (with coupon) 30-25-20
Merkins 20-20-15
Squat (with coupon) 30-20-20
Overhead press (with coupon) 20-20-15
Mosey 1x around basketball court
Repeat for 3 sets total

Bro Burpees with partner in opposite square, 10x. Mosey around basketball court

Court exercises:
Forward Lunge walk across court. Backward run.
chair sit, passing ball down line from left to right, right to left Calf raises and dips
Mosey around basketball court
Repeat all 1x, but substitute high knees and skipping for the forward lunge walk.

Bro Burpees with partner in opposite square, 10x. Swap people in squares. Bro Burpees with partner in opposite square, 10x

MARY: none (Bro-burpees)

Count-a-rama

COT: celebrating DM’s 2 years in F3.

COT: reflect on life in your 4-square