Backblasts

DATE: 2023-02-22
AO: Horizon-Ao
Q: Purple Rain
PAX: Kodiak, Fish Fry, Disco, Mr Haand, SPINAL TAP, Trifecta, 2 percent, Median FNGs: Attache, DR Pivot
COUNT: 11
WARMUP: Willie Mays Hays, Cherry pickers, Side straddle hop, Imperial walkers, Chair pose, Downward dog,, Upward dog, Childs pose, Fellowship lap
THE THANG: pair up Dora style (plank); 50 Blockees – run to fence; 100 Coupon squats – karaoke 50; 100 Merkins – bear crawl 50; 150 Seal claps – Frankenstein 50; 75 tricep bench – skip 50; 100 block curls – murder bunnies 50; 100 Chest press – run fence

MARY: 30 LBC, 15 Box cutters, 9 (!) flutter kicks
ANNOUNCEMENTS: Grow Ruck coming up in March. See the grow ruck channel. Dad’s Camp June 2-4 at Shenandoah River State Park. See Dad’s Camp channel.
COT: Ash Wednesday, reflect on your Faith; for Christians, reflect on the character of Jesus, kindness and connection

DATE: 2023-02-22
AO: Farm
Q: Rambler
PAX: Sparky, Matthew – Running Man, Faceplant, Infinity
FNGs: None
COUNT: 5
WARMUP: s-s-hop, w-m-hays, c-pickers, b-a-circles, d-dog, c-kai
THE THANG: the dice keep rolling… 1. hit & run 2. snake eyes, sevens and boxcars, 3. do or die MARY: LBCs, Dead Starfish
ANNOUNCEMENTS: GRE, Dad’s Camp, New rucking group emerging at the farm – see infinity for details. also please reflect on if your are ready to stand up and take the lead at your AO. it’s time to rotate Qs over the next several months. step up and take a leadership role.
COT: it’s the Lenten season. regardless of your faith…recognizing how you can use sacrifice to make yourself a better leader and man. reflect on something in your life that …without it..would /could incrementally improve yourself to be a better man…a better leader in your community…a father in your home.

DATE: 2023-02-20
AO: Mondaynightruckers
Q: Rocketman
PAX: MacGruber, Jetstream, Blip, Gecko, Chasqui, Tron, Raven, Stewie FNGs: None
COUNT: 9
THE THANG:

4.5 miles over the river, through the woods, and around the neighborhoods. Not even a semi-broken bridge stopped the oncoming storm!

ANNOUNCEMENTS:

Shirt preorder closing soon!
GTE35 is coming up, let’s hit it!

COT:

Do not enter the path of the wicked, and do not walk in the way of the evil. Avoid it; do not go on it; turn away from it and pass on. Proverbs 4:14‭-‬15

DATE: 2023-02-21
AO: Freestate
Q: Dungeon Master (Amon)
PAX: Butter, Cannoli, CashOnly, Deagle, FIFA, Horshack, Winston FNGs: Brony, Dave Matthews
COUNT: 10
WARMUP:
SSH x 25 IC
Swingbillies x15 IC
Hairy Rockettes 15 IC
Carolina Dry Docks x 15 OMC
Arm circles – 10 OMC
Windmills x 10 IC
Cherr pickers x 15 IC

Mosey to field

THE THANG:

7 of Diamonds – exercise at each of the 4 corners, mosey in between Round 1, 7x burpees at each corner
Round 2, 14x four count flutter kicks at each corner.
Round 3, 21x merkins at each corner.
Round 4, 28x squats at each corner.
Round 5, 21x SSHs at each of the 4 corners
Round 6, 14x big boy situps at each of the 4 corners.
Round 7, composite round: 7x burpees, 14x flutters, 21x squats, 14x Merkins

Mosey to parking lot

MARY:
X-factors x 15 IC
American Hammer x 15 IC
Baby crunches x 20 IC
Scissors x 10 IC

ANNOUNCEMENTS:
2/23 thirsty Thursday at Irish Inn

COT:
None

DATE: 2023-02-21
AO: Delphi
Q: Crafty
PAX: I-Beam, Lightyear, Glee, Gadget, Ashe, Peanuts, Heatstroke (MeCa Region), Hightower, Rocket, YNAB, Nano FNGs: None
COUNT: 12
WARMUP: SSH, 5 Burpees, lap around field, bat wings

THE THANG:

Welsh Dragons to 10: plank position throughout, 4-step bear crawl, 1 Merkin, 1 planknjack, 1 4-count shoulder tap. 4-step beat crawl, 2 Merkins, 2 plank jacks, 2 4-count shoulder tap. Continue to 10.

Railroad tracks. Line up at goal. PAX 1 runs to line and holds low plank. PAX 2 hurdles PAX then holds low plank at next line. Continue to other goal.

Slap downs. Going the other way, but PAX 1 goes to line and holds leg at 45 degree angle. PAX 2 pushes legs down. Continue to other goal.

To the wall: Yak kicks. Donkey kicks 1 to 5, hold for 5 count. Donkey kicks 6 to 10, hold for 10 count. To 25.

Do As I Say Not As I Do. PAX at end calls an exercise for everyone else to do while he runs midfield and back. No repeats of exercise.

Motivator 10 to 1.

MARY: PAX choice.

ANNOUNCEMENTS: Grow Ruck coming.

COT: The first core principal of F3 is that it’s free of charge. There’s no money required, but it’s not really free. Everyone should be putting in what they can. The shared leadership team puts in effort to keep the AOs and region going. The Q for the day plans the workout and word. All of you men woke up to do the hard thing this morning so that the man next to you has the accountability to get better. If you start to feel like it’s totally free, like you’re just taking and not paying, then maybe it’s time to start seeking ways you can give back to F3. Sign up to Q, look at leadership positions, help plan 2nd and 3rd F events, etc.