Backblasts

DATE: 2023-05-10
AO: Apollo
Q: Bluegrass
PAX: Hightower, Battleship, Peanuts, Lightyear, Bluegrass, Cut It Out (F3 The Chuck) FNGs: None
COUNT: 6
WARMUP: SSH, Willy Mays Hays, etc.
THE THANG: Black Jack
25 yard run
Air Squat / Merkin
20/run/1
19/run/2

Ricky Bobby with 15 burpees after 200m, then 15 lunges each leg after another 200.
Ricky Bobby second lap stopping at the 4 corners for 15 Big Boys, 15 Carolina Dry Docks,
MARY: flutter kick, American hammer, WWI, social bear crawl, pickle pointers, iron cross. ANNOUNCEMENTS: dads camp, Mother’s Day is Sunday!!!
COT: Don’t stress the things outside your control. The lord knew you before you were born and knows you on your last day already. You are on a path for a reason and you will be ok. Trust in the lord and make smart choice within your control. Let the stress and anxiety for other things go. You can’t add a day to your life by stressing over it.

DATE: 2023-05-10
AO: Horizon-Ao
Q: Kodiak
PAX: Gherkin, sticks, Magoo, 3 mile, SPINAL TAP, Purple Rain, Anchorman, vplaxico, Mr Haand, Fish Fry, The Commish FNGs: attache, blart, slacker
COUNT: 15
WARMUP: SSH, MP, IW, Arm circles, WMH, merkins, Downward dog, Stretch
THE THANG: The pax started with 10 burpees and proceeded to the coupons. We just had enough. We picked up the coupons and proceeded to tour the neighborhood, stopping for various exercises, WW2s, kettle bell swings, curls, overhead press, bent over row, blockies, murder bunnies and other fun exercises. MARY: flutter kick, shoulder taps, plank saw, push downs, plank saw, LBCs ANNOUNCEMENTS: Dad’s camp is coming up. Welcome FNG slacker!
COT: On May 10, 1994 Nelson Mandela became president of South Africa — overcoming 27 years of imprisonment and discrimination to lead a revolution in his country. Of his experience, he said: ““I learned that courage was not the absence of fear, but the triumph over it. The brave man is not he who does not feel afraid, but he who conquers that fear.” If you’re in a difficult situation, do not give into the fear and trepidation, but push through it.

DATE: 2023-05-10
AO: Aerie
Q: Rocketman
PAX: Renaissance, Lonestar
FNGs: DR PAX Burgundy
COUNT: 4
WARMUP: SSH, Windmills, Mtn Climbers, etc.
THE THANG:

The Work: 5 Rounds Total

Round 1:
10 Burpees
100yd run

Round 2:
10 Burpees
25 Push-Ups
100yd run

Round 3:
10 Burpees
25 Push-Ups
50 Lunges
100yd run

Round 4:
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
100yd run

Round 5:
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats
100yd run

Completed in roughly 39 minutes.

COT:

Dedicated to U.S. Sgt. Zachary D. Tellier, 31, of Charlotte, NC (USA) a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007, of wounds sustained while on a ground patrol in Afghanistan.
The previous April, Tellier’s unit was conducting a mounted patrol when one of its vehicles drove over and detonated a bomb, which set the vehicle on fire, according to a statement from the 82nd Airborne. Tellier pulled two paratroopers out of the vehicle to safety, suffering severe burns to his hands. He was awarded the Bronze Star Medal with valor for his actions.
After he was burned, Tellier jumped up in the turret to return fire, said Sgt. Michael Layton, a member of Tellier’s unit. A lieutenant made Tellier get out of the vehicle because of his injuries, Layton said. “Zachary Tellier has to be the biggest hero I’ve ever known or heard of, not just because of what he did, but because of his personality,” Layton said. “He came in the Army because he wanted to be around soldiers and serve his country, and he paid the ultimate sacrifice.”

DATE: 2023-05-10
AO: Compound
Q: Poe
PAX: Monte Karlo, Peloton, Roddick, citrus, Yardbird, Obadiah, Booking, Doodles, Popeyes FNGs: None
COUNT: 10
WARMUP: SSH, IW, 1 burpee, Michael Phelps, 1 burpee, cherry pickers, WMH, 1 burpee, down dog, WGS, mosey 1 lap

THE THANG: start on end line -> 10 copper head merkins -> stroll to midline -> 10 CH merkins -> mosey to other endline -> 10 CH merkins -> run at 30% effort to midline -> 10 CH merkins -> etc increasing 10% till 100% rinse and repeat with CH squats, then with big boy situps
5 minute game of half field soccer, finished at 1-0
MARY: side plank dips, supermans, ring of fire with 1 merkin then run around circle

ANNOUNCEMENTS: Memorial Day murph, HH May 24, Dad’s Camp June 2, likely convergence workout 6/17 at Patriot

COT: YHC traveled 100 days a year for 20 years and stopped at COVID. Just took first business trip this week after 3 years of none. Forgot how inconvenience it is and how much I appreciated the time with my family the last couple year. Enjoy every minute!

DATE: 2023-05-10
AO: Patriot
Q: Legacy
PAX: Bone, Lucius, CableGuy, bogey, Ice Tea, Short Rib, Langston, 2 percent, Lazlo, Strange Brew FNGs: Bubbles
COUNT: 12
WARMUP: SSH, Imp Walker, Hill Billy, Itty Bitty AC, Michael Phelps, Cherry Picker, Willy Mays Hayes, Down Dog, WGS
THE THANG: Fellowship Lap, 20 merkins, the 3x bear crawl to the 10 from the goal line, run to the 50. Then: The Balls of York, lots of rules, Leroy Jenkins variation, won’t get in to the score, the important point was that all teams were made to feel miserable–most PAX called LJ–resulting in a total of around 60 burpees for the workout MARY: none
ANNOUNCEMENTS: Sandlot will be at 0630 this coming Saturday; Boneathon, you can run any distance, see channel for details. Murph out at GMU on the Monday of Memorial Day weekend
COT: Joining in the Q’s for Mental Health Awareness Month, I have these leadership points for working through mental health issues: 1) Exercise (not an optional nice thing–it is essential); Fellowship (do not be locked in that house 24/7; your job is probably not going to cut it either); 3) FOCUS ON THE POSITIVE; Focusing on the positive IS NOT denial–but you have to be careful, because Denial is a cousin of Focusing on the Positive: IF YOU HANG WITH THE HIMs of F3, we will keep you focused on the positive–but rooted in reality. Finally, an EH for my Patriot Brothers: please subscribe to the the Sandlot channel and monitor what is going on. Sandlot wants to be your Saturday morning workout choice! SYITG!