Backblasts

DATE: 2023-01-04
AO: Horizon-Ao
Q: Magoo
PAX: SPINAL TAP, Mr Haand, Horshack, Disco, 2 percent, Purple Rain, sticks, Median, Kodiak, citrus, vplaxico FNGs: Atache
COUNT: 13
WARMUP: Abe Vigoda, WMH, Michael Phelps Squats, Cherry Picker
THE THANG: 5 blockies, bear crawl to 18, run to/from goal, bear crawl back, leader leads 20 reps of something until all return MARY: Ring of fire leg pushdown, The Body Saw.
ANNOUNCEMENTS:
COT: GTE35, 2-day hike prep

DATE: 2023-01-04
AO: Farm
Q: Infinity
PAX: Chile, Floppy Disk, Sparky, Faceplant, Matthew – Running Man FNGs: None
COUNT: 6
WarmUp: SSHs, Rockettes, WMHs, LBACs w/leg raised, and mosey.

The Thang:
11’s of the following, IC:
– Step Ups and Rev. Lunges

5RFT
– 20 Band Squats (RBs on knees)
– 30m RB Lateral Walks (15m out and return)
– 20 OH Claps, Calf Raises, or Grady Corns

1RFT
– 10 RB Donkey Kicks, IC each leg
– 10 RB Dirty Dogs, IC each leg
– 10 RB Donkey Kick Pulses, IC each leg

Mary: Single Leg Glute Bridges, Flutter Kicks, American Hammers, Penguin Crunches, Side Crunches, Hello Dolly’s, LBCs, and the Luge hold.

CoT: The Power of Pain
In our society, pain is treated as a bad thing, something to be avoided. The opioid epidemic is just a manifestation of this drift toward escaping negative emotions, including pain.

Be open to the truth that healthy individuals feel pain and use it to become stronger. Strong people feel pain, strong people use pain, strong people feel all of that emotion. Strong people do not try to escape their pain. Strong people are really intimate with their pain.

Pain is beautiful. Pain is what makes us strong. Pain is what makes us human. So many of us think that what we want in life is just to be happy. I really wonder if that’s true. I wonder if we just want to be happy. Or I wonder if we just want to be human.

I don’t want to just be happy. I want to be sad when it’s time to be sad. I want to go through grief and inner turmoil to figure out my values, to figure out what I really believe in. I want to feel discipline and resistance, those are not happy emotions. Discipline and resistance are kind of painful, but that’s what you need to feel in order to do hard, great things.

Posting at F3 is good training for embracing pain. We come out here in the cold, dark early hours of the day to get sore. Expand this approach in more aspects of your life—rather than trying to avoid painful emotions, embrace them, learn from them, grow from them.

DATE: 2023-01-03
AO: Atlantis
Q: Deflator
PAX: Infinity
FNGs: None
COUNT: 2
WARMUP: Arm Circles, Imperial Walkers, SS Hops, Don Quixotem Lunge Pushps
THE THANG: Quick Mosey around 2 blocks followed by a 7 rounds of 20s/10s Tabatas with the following exercises: bear crawl, squats, dips, lunges, shoulder taps, LBCs, MErkin/Basic Burpees. MARY: Dolphin Hops, Leg Lifts, Hello Dolly’s
ANNOUNCEMENTS: Nada
COT: Quote for the new year: “There is no shortcut. It takes time to create a better, stronger version of yourself.” Reminder of what we are trying to accomplish in F3 and to be patient with change.

DATE: 2023-01-03
AO: General
Q: Obadiah
PAX: Yardbird, CableGuy, Horshack, 2 percent, XL, Lazlo
FNGs: Moneyball, Fairweather
COUNT: 9
WARMUP: SSH, Imperial Walkers, Moroccan night clubs, rockettes, cherry pickers, downdog, mtn climbers. Greatest stretch THE THANG:
Dirty 30 R1 portion:

Bear crawl to the 10, 1 burpee, run to 50, jog to 0
Repeat cycle increasing to 20, 2; 30, 3; 40, 4; 50, 5.
4
Results in 15 burpees, 150 yard crawl

Dirty 30 R2 portion:

Lunge to the 10, 1 burpee, run to 50, jog to 0
Repeat cycle increasing to 20, 2; 30, 3; 40, 4; 50, 5.
4
Results in 15 burpees, 150 yard lunge walk

2 minute drill
1. Runner (400 meter lap)
2. Dips/Step-ups (20/20)
3. Squats with coupon
4. Plank
5. Burpee/Pull-ups (Keep track of burpee count)
6. Wall-sit
7. Thrusters
8. Jump rope
9. Flutterkicks

MARY: flutterkicks, lbcs, ww1,
ANNOUNCEMENTS: see @horshack post on growruck event
COT: start with the why. What and how are less important, why is primary on why we do things. Only do things that truly matter.

DATE: 2023-01-03
AO: Freestate
Q: Deagle
PAX: Winston, ShowMe, Cannoli, Dungeon Master (Amon), Butter, FIFA FNGs: Brony
COUNT: 8
WARMUP:
• SSH x 25 IC
• Swingbillies x 15 IC
• Goof Balls x15 IC
• Hairy Rockets x15 IC
• Chinooks x10 IC
• Michael Phelps x10 IC
• Diamond Merkins x15 IC
• Cherry Pickers x 15 IC
• Windmills x 15 IC

THE THANG:
20 exercises, 23 reps each
1. Merkin
2. Squat
3. Curls
4. Mountain Climber
5. Taint Scrapers
6. LBCs
7. Forward Lounges
8. High Knees
9. Monkey Humpers
10. Overhead Press

Jacobs Ladder (3-5-7-5-3 burpees)

11. Reverse Crunches
12. Carolina Dry Docks
13. Upright Row
14. El Capitan
15. Plank Jack
16. Jump Overs
17. Flutters
18. Hand Release Merkins
19. SSH
20. Shoulder Taps

MARY:
• X Factor x15 IC
• Little Mermaid x 10 each side IC
• Bird Dogs X10 IC
• Scissors X15 IC
• Leg Lift Rosalita x15 IC
• Flutters x10 IC

ANNOUNCEMENTS:
Next Saturday Magoo will Q

COT: