Backblasts

DATE: 2023-01-07
AO: Olympus
Q: CableGuy
PAX: citrus, Juneau, Hightower, YNAB, Rollingstone, Monk, Zeus, Pop Fly, Yard Sale, Ashe, Booking, Lazlo, Popeyes, Nano FNGs: Kittles, Semi
COUNT: 17
WARMUP: SSH, Imperial Walker, Hillbilly, Arm Circles, Cherry Picker, WM Hayes, Down Dog, Fellowship Lap THE THANG:
Thang 1:
Form two teams. Work through the following as a team – first Pax to finish means the group can move to the next exercise. Wrinkle: we ran an emom timer with three burpees on the minute. Over 30 minutes we did 90 burpees: 50 Hand Release Merkins
100 Heels To Heaven
150 Body Weight Squats
200 Big Boy Situps
250 Lunge Steps (SC)

Thang 2:
Mosey down to the turnaround circle for 10 Shoulder Taps + 10 Mountain Climbers, in cadence, x 5 rounds

Thang 3:
Ultimate with integrated burpees and Mary exercises
MARY: Covered during Ultimate
ANNOUNCEMENTS: Go Ruck cometh
COT: Credit to Obadiah: We talk about new years resolutions, right? Some like them some don’t. Something I’ve been thinking about a lot is stop banging my head against the same old walls that don’t help me. This can be physical – like for me thinking I can keep running my way out of running injuries that never get better – and can also be mental and emotional, a dysfunctional fixation. I’m paraphrasing Obadiah here from a great COT he gave this week. If it doesn’t get you closer to the ones around you whom you love and value, and if you’re a man of faith getting you closer to your god, ask yourself do you have room for it or are you repeating the same actions and irrationally expecting different results?

DATE: 2023-01-07
AO: Freestate
Q: Magoo
PAX: Deagle, FIFA, Rough Rider, Horshack, ShowMe, CashOnly, Cannoli, Kodiak, Butter, Winston FNGs: Birdman, Baywatch, Doubtfire
COUNT: 13
WARMUP: Abe Vigoda, lunge twist, SSH, narrow squats, Donkey Kick THE THANG: 8 x 8 rounds of tabata with:
Shoulder Press / Caterpillar Merkin
KB swing / Mountain climber
Floor to Ceiling / Jump shot squats
Blockie / Stiff-arm Pull-over
Dairy Maid / Heismans
Merkin Mania
Break Dancers / Sumo Stamps

MARY: Ring-of-fire leg pushdowns
ANNOUNCEMENTS: Yes. Lots.
COT: Life is fragile. Hold you children close.

DATE: 2023-01-06
AO: Farm
Q: Faceplant
PAX: Infinity, Chile, Matthew – Running Man
FNGs: None
COUNT: 4
WARMUP: SSH, Air Squats, Arm circles, Michael Phelps, Down Dog, Run around Fields
THE THANG: Dora style work-out with partner. One partner runs and the other works on the assigned exercise and they swap until the number of reps is complete. Phase 1: Run from side of field to far soccer goalie box line and back. Do 100 merkins total
Phase 2: Karaoke from side of field to far soccer goalie box line and back. Do 200 Big Boy Sit-ups
Phase 3: Skip with high jump from side of field to near soccer goalie box line and back. Do 300 Crunches

Bear crawl to 50 yard line and crawl bear back. Pack holds plank until complete MARY: Round robin style with the pack choosing exercises.
Penguin crunches, American hammers, Flutter kicks, Nolan Ryans 2-minute stretch
ANNOUNCEMENTS: Work-out Saturday at 7am

DATE: 2023-01-06
AO: Horizon-Ao
Q: Kodiak
PAX: Poe, Disco, Mr Haand, 3 mile, Gherkin, Median, Magoo, Yardbird FNGs: @attache
COUNT: 10
WARMUP: SSH, MP, IW, WMH, Don Quixote, Down Dog, Stretch
THE THANG: The theme of the workout is tackling all of your least favorite things. This workout was going to be comprised of some of the Q’s least favorite F3 exercises. So, we started with a set of burpees followed by a run up 35th Street to Minor’s Hill (the highest point in Arlington) with stops for exercises along the way. At Minor’s hill, we did another set of burpees and a set of dips. Each pax selected his least favorite exercise, resulting in sets of break dancers, typewriter merkins and others. Following these 10 sets, the pax Ricky Bobbied back down to the AO with intermittent stops for squats and merkins. The pax completed their return to the starting circle with a bear crawl. MARY: Never surrenders, WW2 and flutter kick
ANNOUNCEMENTS: Sign up for the GoRuck! Magoo is celebrating 37 years of marriage to the same woman without being murdered in his sleep.
COT: Sometimes, we let the unpleasant tasks linger. Don’t let them. Go tackle your challenges!

DATE: 2023-01-06
AO: Sparta
Q: Hightower
PAX: Iron Eagle, MileHigh, Pop Fly, Zeus, Doodles, Gadget, Jenner, Horshack, Maj. Payne FNGs: None
COUNT: 10
WARMUP:
SSH, Frankenstein march, slow lunge walk, down dog & cobra Kai. Then Fellowship Ricky Bobbie carrying 20# med ball around WSHS. THE THANG:
Arrive at stone theatre: High knee step ups & Derkins. Continue Ricky Bobbie with med ball down to track, then 1 lap around.
Line up on goal line, spread 2 med balls out. PAX bear crawl 10 yds, then pass med ball. Continue full length of field and back.
Back on goal line, walk lunge 20 yds while 2 PAX reverse toss med ball. Continue full length of field and back.
All PAX hold high plank. 1 at a time, PAX reverse toss 20# med ball over goal post.

MARY:
Ring of Fire mix of Mary.

ANNOUNCEMENTS:
3F component for GTE: Donovan & Bank to support Special Forces transition after their service is done. GTE 35 sign up!

COT:
2 years ago, the US Capital attack
Brighter note, 12 years ago this week F3 launched first AO in Charlotte, NC. Capital region turning 5 years this year. Great time to reflect on how each of you has been positively changed since finding F3. Challenge this year is to find others guys that need the same n their lives.