Backblasts

DATE: 2023-03-28
AO: General
Q: Booking
PAX: 2 percent, Moneyball, citrus, Toolbox, Hard Knox
FNGs: DR PAX: Snookie, Gilmore
COUNT: 8
WARMUP: SSH, Windmills. Imperial Walkers, Hill Billies, Michael Phelps, Lettuce Pickers, WM Hayes, Down dog, greatest stretch, cobra Kai THE THANG:
Lunge burpee to 50, 50 squats, back peddle to goal line
Bear crawl to 40, 40 calf raises, back peddle to end zone
Bear crawl to 30, 30 big bois, back peddle to end zone
Bear crawl to 20, 20 merkins, back peddle to end zone
Bear crawl to 10, 10 burpees, back peddle to end zone

DORA- 100 merkins, 100 plank jacks (IC), 100 WW1 sit ups- run to 50 yard line- 2 burpees

Ring of Fire- 5 hand release merkins- PAX holds plank

MARY: flutters, Nolan Ryan, LBC, penguin crunch
ANNOUNCEMENTS: dad camp in June
COT: check in with friends and PAX that you may not have seen in a while. You never know what someone may be going through and by reaching out you may offer them an outlet of support. We sometimes put on a happy face when there is trouble underneath. We try to battle through it and by reaching out that may mean a lot.

DATE: 2023-03-28
AO: Atlantis
Q: Hammerhead
PAX: Deflator, Infinity, Bone, Bratwurst
FNGs: one downranger from Ohio
COUNT: 6
WARMUP:

Will Mays Warrior Hayes
Snow boarders
Speed skater jumps
Side to Side Jumps
Shuffle Shuffle Touches
Alternating Muscle Mens
Line Hops

The Thang:

Partner 90-60-30s

90s of Ball Merkins* while partner 3/6/9 Parking Space Suicides *both 2- point and 3- point options are in play

60s of partner Line Hops w/Ball while partner Tripple Jumps

Group Game: “Taps” with 30 Reps

(stoppage after each PAX is eliminated 3 times)

Mosey to the Dock
–>>Motivators and Bear Crawling

Mosey to the Swift Boat & Hustle Back

THE THANG:
MARY:
90 sec Cool-down:
Plank routine (45 sec Althernating shoulder following taps followed by 45 sec Alternating elbows/hands

ANNOUNCEMENTS:
20 May – Marathon (run/walk/bike) from the Arlington pad of @Bone

COT: whatever you Kudos, Cross or Crisis….give it up to God. our success is not our own, it should be attributed to Our Creator

DATE: 2023-03-28
AO: Delphi
Q: Pop Fly
PAX: K-Pop, Ashe, Wham-O, Nano, Dunder, Peanuts, I-Beam, Doodles, Flapjack, Battleship FNGs: Battleship (counted above cuz he’s already up on Slack) COUNT: 11
WARMUP: mosey lap, SSHs, WMHs, world’s greatest stretch, cherry pickers, merkins

THE THANG: The Pax split into partners and grabbed one coupon

The Q how to set of exercise cards in two piles turned face down. when the cards were flipped over, one from pile one and one from pile two, the packs had to perform the exercises. The kicker was that one pax always had to be exercising with the coupon

Examples of pairings:
Buttkickers and Squats / Run 300yds and Merkins/ Bear Crawl and Freddie Mercury/ 100 Calf Raises and Squat Jumps.

The pax always had to decide what exercise to do with the coupon, and what exercise to do without the coupon…. Making for some interesting choices.

The Pax got an extra round in because the Q has a watch that tells time differently (and more slowly) than the clock at the naval observatory.

MARY: No time. The Q needs to reset his watch and he owes the Pax 5 minutes back at his next Q at Delphi.

ANNOUNCEMENTS: Dad’s Camp & Dolly Sods

COT: it’s the extra things of F3 that keep us coming back. we invite all our pax to avail themselves of the extra stuff that goes on within F3… whether it be a cornhole tournament or a ruck, or something else, these events create the bonds that make F3 a more fulfilling experience.

DATE: 2023-03-27
AO: Horizon-Ao
Q: 2 percent
PAX: Gherkin, sticks, Trifecta, Mr Haand, SPINAL TAP, Purple Rain, Yardbird, Undertow, Brown Bag, Kodiak FNGs: None
COUNT: 11
WARMUP: SSH, Arm Circles, Moroccan Nightclubs, Don Quixotes, Potato Pickers, Willy Mays Hays, Downward Dog, World’s Greatest Stretch

THE THANG: The PAX gathered in the gloom to help a friend move. We headed over to Kodiak’s trailer to unload what was the aftermath of this past weekend’s Grow Ruck events.
There was not insignificant amount of very heavy sandbags that needed to be shuttled over to MajorPayne’s driveway and 3 very large logs. The PAX made quick work of the task and convened at the goal line for more exercises with (comparatively) lighter items: 5 Pull Throughs (IC), Murder Bunny to the 18
10 Bicep Curls (IC), Murder Bunny to half field
15 Blockies, Murder Bunny to the 18
20 Bent Over Rows, Murder Bunny to the goal line
25 Overhead Press
Short mosey with the coupons over to the stairs:
Down the stairs – 10 Chest Press (IC)
Up the stairs – 15 Dips (IC)
20 Step Ups w/ the coupon
Mosey back to the field for Mary.

MARY: Weezy Jeffersons

ANNOUNCEMENTS: Bruce Springsteen is coming to town. Someone should EH that guy.

COT: You find out who your real friends are when you have to move. Additionally, good friends will help you move but BEST friends will help you move a body.

The PAX were rewarded with pizza and beer for their efforts. QIC clearly didn’t order enough food.

DATE: 2023-03-27
AO: Patriot
Q: Big Short
PAX: Boiler, Booking, CableGuy, citrus, Ice Tea, Mackerel, Passport, Bone, Roadkill, Strange Brew, Wedding Singer FNGs: None
COUNT: 12
WARMUP: the normal routine

THE THANG: PAX split into three groups. Each group did 25 sets of these exercises, and then ran a lap: – Dips
– Toy soldiers
– Lunges
– American hammers
– Mercans
– Squats
– Flutter kicks

Then 30 sets of the exercises, and run a lap

Then 35 sets of the exercises, and run a lap

Then 40 sets of the exercises.

MARY: not enough time

ANNOUNCEMENTS: Boneathon on May 20.

COT: three cheers for our comrades at the Patriot for the tremendous preparation, work, effort, passion, and grit in organizing the weekend (Old Bay, Jag) and completing the Impact Ruck (Cable Guy and Ice Tea) and Gro Ruck (Bogie, Lazlo, Lucius, Anchorman, Major Payne and Patchouli).