Backblasts

Date: 2023-10-13
AO: theaerie
Q: MacGruber – F3 Southsid3
PAX: Jetstream, Stewie, Rocketman, Lonestar, MacGruber – F3 Southsid3, Chasqui FNGs: None
COUNT: 6

WARMUP: SSHs, Michael Phelps, Tappy Taps, Abe Vigodas, calf/hamstring stretch, Motivators THE THANG: Coupon lunge and rifle carry 1 lap around the field. DORA: 100 burpees, 200 merkins, 300 LBCs
20 Thrusters, 20 Merkins, 20 LBCs repeated with a 100 yd run between sets. MARY: More Thrusters
ANNOUNCEMENTS: Valor Ruck 003 Sat May 4, 2024 hosted by F3 Southsid3. Food can ruck, Veterans Day ruck.
COT: Appreciate to Q the first time DR and sharing with the men of the Airie the desire to accelerate as a HIM.

Date: 2023-10-13
AO: theaerie
Q: MacGruber – F3 Southsid3
PAX: Jetstream, Stewie, Rocketman, Lonestar, MacGruber – F3 Southsid3, Chasqui FNGs: None
COUNT: 6

WARMUP: SSHs, Michael Phelps, Tappy Taps, Abe Vigodas, calf/hamstring stretch, Motivators THE THANG: Coupon lunge and rifle carry 1 lap around the field. DORA: 100 burpees, 200 merkins, 300 LBCs
20 Thrusters, 20 Merkins, 20 LBCs repeated with a 100 yd run between sets. MARY: More Thrusters
ANNOUNCEMENTS: Valor Ruck 003 Sat May 4, 2024 hosted by F3 Southsid3. Food can ruck, Veterans Day ruck.
COT: Appreciate to Q the first time DR and sharing with the men of the Airie the desire to accelerate as a HIM.

Date: 2023-10-13
AO: thepatriot
Q: Legacy
PAX: Major Payne, Shake ‘N’ Bake, citrus, Ice Tea, CableGuy, Boardwalk, 2 percent, Big Short, Coconuts, Popeye, Hobbyhorse, Wallace, Sunshine, Overthrow, Booking, Gherkin, Smokey FNGs: None
COUNT: 18
WARMUP: SSH, Imperial Walkers, Hill Billys, ROOT VEGETABLE EXTRACTOR, Willy Mays Hays, Downward Dog, WGS, Special Homecoming Dance Backstreet Boys “Everybody:” On any variation of the word “body,” do a burpee, otherwise do: Michael Phelps, Moroccan Night Club, or Air Press (also, you must do 1 4-count Monkey Humper).
THE THANG: Run to “the Arena.” At the Arena, 3x the following, R and L Bulgarian Split Quat (x15) and Derkins (x15). Mosey to basketball court. At basketball court 5x alternating shoulder taps and mountain climbers. Thank you @Cable_Guy for leading last 2x; then mosey back to field. At field: do Jacobs Ladder of 1x and 10x (escalating and declining by one) perfect merkins and burpess, running width of field between each exercise. MARY: LBCs (50)
ANNOUNCEMENTS: The Grunt 11/11; “The 11th Hour” GTE on same day.
COT: F3 is not just guys working out. We are a community and part of this community. Yorktown High is a key part of our community We have a number of PAX who are graduates of YHS and even more who are YHS dads. Bring it in for what is, technically, a Ball of Man and let’s go “Yorktown” on three. 1…2….3….YORKTOWN! SYITG!

Date: 2023-10-13
AO: horizon-ao
Q: sticks
PAX: Yardbird, 3 mile, Poe, Trifecta, Kodiak, Mr Haand, Lazlo, Attache’, vplaxico, Classified FNGs: None
COUNT: 11
WARMUP: SSH, LBAC, Ankle Circles, Down/Up Dog, WGS
THE THANG:
Station 1
Pull up bar L sits
Wall ankle flexes (toes pointed up)
Hip airplanes
Deep Wall sits
Hamstring stretches

Station 2
Station 2
Backward hill runs
Downhill squats
Hip flexors on wall
Hamstring Stretch

Station 3
Bouncing split squats
Hop stop and drop
Ankle bounces

Station 4
Toe Jog
Duck Run
Ankle Run
MARY: LBC’s, Side Planks, Birddogs
ANNOUNCEMENTS: Grunt, Dads camp
COT: “If you’re not making mistakes, then you’re not doing anything. I’m positive that a doer makes mistakes.” -John Wooden

Date: 2023-10-13
AO: sparta
Q: Peanuts
PAX: Blue Steel, Ashe, Crop Duster, Doodles, K-Pop, Monk, Nano, Bluegrass FNGs: None
COUNT: 9
WARMUP: SSH; WMH; CP; MP; AB stretch; Upper Back Stretch; DD; WGS; CK
THE THANG: Similar to yesterday with some new additions. Timer runs a lap around track with 10 SSHs. Pax circle around until complete full round and then start on round 2. Ashe really likes to work his forearms. MARY: Went around the circle 6 of us got a little of Mary
ANNOUNCEMENTS: dad camp is nearly over; grunt and rambler’s ramblings COT: relationships are hard.