Backblasts

DATE: 2023-04-20
AO: Freestate
Q: Deagle
PAX: Butter, FIFA, Wildcat, CashOnly
FNGs: None
COUNT: 5
Warm Up
• SSH x25 IC Carolina Dry Docks X15 IC
• Imperial Walkers x15 IC Shoulder Taps x15 IC
• Merkins x15 IC Plankjacks x10 IC
• Moroccan Club x15 IC Michael Phelps x10 IC
• Windmills x15 IC Cherry Pickers x 15 IC

The Thang:
• Main Field, 10 stations (5 each side), 60/20 seconds round, bear crawl or lunge walk to next station o Curls
o Squat
o Bench Press
o High knees
o Dips
o Rocky Balboa
o Upside Row
o LBCs
o Overhead Press
o Plank

• 5-4-3-2-1 Jacob’s Ladder
• Round 2 (40/20 seconds round)

• Mary:
o Reverse Crunches x10 IC
o The 100s
o BBS x 15 on Q
o Dying Cockroach x 15
o Rosalita x15 IC + 10 flutters

ANNOUNCEMENTS:
Thirsty Thursday is next week
Dad’s camp is coming up…

COT:

DATE: 2023-04-22
AO: Sandlot
Q: Traveler
PAX: McCallister, Shakira (George)
FNGs: Blart
COUNT: 4
WARMUP: Long disclaimer and tutorial since we were 50% FNGs. Then SSH, LBAC, Imperial Walkers.

THE THANG:
Partner Drills:
PAX 1 completes an exercise until PAX 2 returns from a 150m run. Flapjack. Exercises were: box jumps, derkins, flutter kicks, then all 3 combined.

PAX did a movement, then an exercise, then ran back.
100 yard sprint with 100 LBCs.
80 yard backwards sprint with 80 calf raises.
60 yard walking lunges with 60 seal claps.
40 yard bear crawl with 40 American Hammers.
20 yard traveling burpees with 20 shoulder tap IC.

MARY:
Represented the 5 core principles in workout form:
Free: Johnny Cash
Open to All Men: Manmakers (sans weight)
Outdoors, Rain or Shine: Windshield Wipers
Peer-Led On a Rotating Basis: All the PAX present led a workout (freddie mercuries, LBCs, plank) Ends with a COT: Ab circles (of trust?)

ANNOUNCEMENTS: Get on slack.

COT: Took a moment of silence, reflecting on 1 thing we’re grateful for and 1 way we can serve today.

DATE: 2023-04-22
AO: Farm
Q: Infinity
PAX: Chile, Sparky, Matthew – Running Man
FNGs: Buzz, Kara, Jenn, Lori, Stefan, Shannon
COUNT: 11
Walked about two miles, picking up trash along Wall Rd, Centreville Rd, and even Atlantis St.

DATE: 2023-04-22
AO: Olympus
Q: Pop Fly
PAX: Lazlo, CableGuy, Popeyes, YNAB, Peanuts, Toolbox, Rollingstone, Nano, Monk, Obadiah FNGs: Kittles
COUNT: 12
WARMUP: The traditional and normal stretches
THE THANG:
3 Rounds:
a) run two laps around the track
b) perform 30 push-ups, 30 sit-ups, and 30 squats
c) run one lap backwards
d) 30 calf raises

then we played ultimate Frisbee

MARY: I can’t remember if we did or not

ANNOUNCEMENTS: dad’s camp, 5K.

COT: Aim at what you’re throwing at. Your chances of hitting it up go up

DATE: 2023-04-21
AO: Patriot
Q: bogey
PAX: Mackerel, Big Short, Strange Brew, Lucius, CableGuy, Lazlo, Booking, citrus, Wedding Singer, sticks, Elvis, My Space, Major Payne, Jenner, Smokey, Roadkill, Bone, 2 percent, XL, Sunshine, Maguire, Shake ‘N’ Bake, Legacy FNGs: Tea Party, Messy
COUNT: 26
WARMUP: SSH, Hillbillies, IWs, MPs, Cherry Pickers, WMH, Down Dog, Kobra Kai, Fellowship Lap

THE THANG: Line up on goal line
100yd “sprint”, 53 air presses, “sprint” return
90yd backpedal, 53 T-merkins, backpedal return
80yd karaoke, 53 LBCs, karaoke return
70yd butt kickers, 53 shoulder taps IC, bk’s return
60yd high knees, *54 dirty dogs (27 ea leg…*bonus!), hk’s return 53yd bear crawl, 53 flutter kicks IC, jog return
40yd forward lunges, 53 calf raises, forward lunge return
30yd reverse lunge (sanctioned or not!), 53 squats, reverse lunge return 20yd crawl bear, *54 Nolan Ryans, (27 ea side…*bonus!)
10yd jog, 20 burpees (4 PAX called 5 burpees each)

MARY: Bat Wings – hold arms up until Recover
20 LBACs IC forward
20 LBACs IC reverse + 1x 10-count
20 Seal Claps IC + 2x 10-count
20 Overhead Claps IC + 1x 10-count
Recover

ANNOUNCEMENTS: Boneathon May 20, car jackings in Navy Yard – be aware and leave yourself some space to maneuver, The Murph

COT: A birthday can be a time for reflection upon the prior year. Q noted it has been one of the most difficult of his life, including taking his 13-yo to a wilderness therapy program, and seeing the hard work that lies ahead. At the same time, YHC noted one of the highlights of the last year was finding F3 (June ‘22, @MySpace EH) which has helped him get through the difficult times. Also noting his thanks to his F3 brothers for being there for him, and committing to paying it forward for his F3 brothers. Final note of gratitude and thanks for his F3 brothers. Thank you!