Backblasts

DATE: 2023-02-09
AO: Highlands
Q: Armstrong
PAX: Hard Knox, Jag, Toolbox, XL
FNGs: French Press
COUNT: 6
WARMUP: motivators and grass grabbers
THE THANG:
mosey to long bridge park

At the stairs
Every step – 1 min
Sprint – 1 min
Right foot – 1 min
Left foot – 1 min
Bunny hops – 1 min
Leap frogs – 1 min

Piggy backs 2 mins
Wheel barrows 2 mins
Crawl Bears 2 mins

Mosey back to highlands

MARY: plank with modification, dead bugs
ANNOUNCEMENTS:
COT: Think back to when you didn’t have F3 and what a positive impact it has had on your life. Appreciate what you have and make sure to give it away.

DATE: 2023-02-08
AO: Patriot
Q: bogey
PAX: CableGuy, Anchor Man, Big Short, Boiler, citrus, Grape Ape, Ice Tea, Legacy, Shake ‘N’ Bake FNGs: Spuds
COUNT: 11
WARMUP: SSH, LBACs, hillbillies, IWs, cherry pickers, WMH, down dog, cobra Kai

THE THANG:
Shoulder carry coupon to amphitheater
AMPHITHEATER
Round 1 – 10x step ups IC, 15x overhead press, 15x curls
Run 1 lap
Round 2 – 10x step ups IC, 20x derkins, 20x curls
Run 1 lap
Round 3 – 10x step ups, 25x dips, 25x curls
Farmer carry coupon to basketball court
BASKETBALL COURT
10x squats
30x Curls
10x squats
40x IC Shoulder taps
10x squats
50x IC flutter kicks with coupon hold
10x squats
Rifle carry coupon back to field
THE FIELD
Line up on goal line
5x burpees
Run backwards 100yd to opposite goal line
5x burpees
Run back to goal line
10x IC blockees/man makers
Karaoke to 50 facing home stand
Karaoke back to goal line facing home stand
BAT WINGS (keeping arms up until Recover)
20x IC LBACs forward
1x 10-ct
20x IC LBACs reverse
1x 10-ct
20x IC seal claps
2x 10-ct
20x IC overhead claps
2x 10-ct
Recover

MARY: donkey kicks 15x each L/R, fire hydrants 15x each L/R, Nolan Ryans 20x each L/R

ANNOUNCEMENTS: backpacking in April, Super Bowl Squares, GrowRuck

COT: YHC shared a personal family story about one of his 2.0s who is struggling and about to embark on a new phase in the long and difficult journey to wellness. The 2.0 will be facing challenges and discomfort in a broader effort to heal and hone skills needed for a bright and successful future. YHC sees F3 presenting opportunities for challenges and discomfort and is committing to experiencing more of each in order to grow and move forward himself. Thank you to my F3 brothers for their support.

DATE: 2023-02-07
AO: Freestate
Q: Horshack
PAX: Butter, Winston, Cannoli, Dungeon Master (Amon), CashOnly, Wildcat, FIFA FNGs: Brony
COUNT: 9
WARMUP:

• SSH x 25 IC
• Grady Corns x 17 IC
• High Knees x 15 IC
• LONG COUNT Willie Mays Hayes x 8 IC
• 2 laps – with Karaoke
• Merkins x 13 IC
• Plank Jumps x 11
• Michael Phelps x 14 IC
• Cherry Pickers x 15 IC

THE THANG: Show Me The Money! Pair Up for Nickel, Dime, Quarter, Half Dollar, Dollar • One Partner pays in coins
o Nickel – 5 burpees
o Dime – 10 pull ups (or assisted)
o Quarter – 25 Squats
o Half Dollar – 50 LBCs
• The other partner pays in bills
o One long lap around the perimeter at a good pace

MARY:
• Keep feet off the ground
o Leg Lift Rosalitas x 15 IC
o Box Cutters x 10 each direction IC
o Flutters x 10 IC
• Plank-o-rama x 10-10-10-10-10 IC
• Keep feet off the ground
o Reverse Crunches x 15 IC
o Protractor
o Spread Flutters 10 IC

ANNOUNCEMENTS:
• Last call this week for Super Bowl Squares to benefit Donovan & Bank Foundation https://f3thecapital.com/gte35-fundraiser/ • Super Bowl party at my place this Sunday – 5:30p – with Ms and 2.0s welcome! • Greentree meeting went well.

COT:
• 15 years as a Sunday School teacher coming to a close – my daughter is now seen as a young adult in the eyes of the Catholic Church
• Shifting away from being an authority parent – telling her what to do – and taking my parent role more towards a consultant, where the kids are making sense of the world and applying their own values. Have to earn the role to be a consultant
• Parent Encouragement Program – Special Time – carving out a little one-on-one time with each kid each week. We haven’t been rigid about this habit, but it is a real gift . . . and noticeable when we haven’t done it in a while.

DATE: 2023-02-08
AO: Horizon-Ao
Q: Magoo
PAX: Kodiak, 2 percent, Fish Fry, Mayberry, SPINAL TAP, Purple Rain, Median, Mr Haand FNGs: @atache
COUNT: 10
WARMUP: WMH, Cherry Picker, Assorted Squats, Fellowship Lap
THE THANG: 90 lb farmer’s carry begins the timer bell, accompanied by bear crawler. All others do weighted exercises or jump rope. MARY: Not this time
ANNOUNCEMENTS: Superbowl Party! Buy squares by Friday.
COT: Heavy weights challenge our muscles. We should challenge ourselves.

DATE: 2023-02-06
AO: Horizon-Ao
Q: SPINAL TAP
PAX: Mr Haand, Magoo, Obadiah, Yardbird
FNGs: Kodiak, Median, Gherkin, Purple Rain, Attaché, Kombucha, COUNT: 11
WARMUP: WMH, 🍒 picker, arm circles, SSH, Abe Vigoda, Down/up dog THE THANG: Dora—50,100,150 ladder :
Grave Diggers/ sprint
No surrender/ rifle carry
Merkins/ skip
Curtsy squat/ step with a clap
Curl press/ bear crawl
Dericks/ backward run

MARY: WW1 sit ups, one leg squats, leg raises
ANNOUNCEMENTS: super bowl 50/50
COT: Get out of your comfort zone