Backblasts

Date: 2025-10-17
AO: theaerie
Q: Stewie
PAX: Brian Valletta, Trifecta, Lonestar, Chasqui
FNGs: None
COUNT: 5
WARMUP:
SSH
Michael Phelps
Cherry Pickers
Willie Mays Hays
Mosey

THE THANG:
YHC set up a broom pole with folded pieces of paper taped all along and around the shaft. Each piece of paper has an exercise and reps written on it. The result is something that kind of resembles a pathetic looking xmas decoration worthy of Charlie Brown. This was set up on the far sideline.

All PAX start at the opposite sideline.
One PAX sprints to the Charlie Brown Xmas tree and grabs one workout cards and returns to the unit where the exercise and reps are performed and the card is discarded.
In rotating fashion, the next PAX takes off and grabs another card while the other enjoy a brief break a little 2nd F. Repeato till all cards are done.

Curls
Bent-over Rows
Merkins
Overhead Press
Skull Crushers
Monkey Humpers
Lunges
Apollo Ohno’s
Squats
Hand-Release Merkins
Plank Jacks
X-Factors
Freddy Mercury
LBCs
American Hammers
Flutter Kicks

MARY: did it already
ANNOUNCEMENTS:
Oct24…F3 Burningman
Oct25…Old Rag Sunrise hike
Nov 8…Grunt
COT:
I was in a hardware store this week and saw Christmas decorations already up…its October. I thought it was ridiculous but it got me thinking that we’re always trying to jump to the next thing, the next season, instead of being where we are.

Matthew 6:34 (ESV) says:
‘Therefore do not be anxious about tomorrow, for tomorrow will be anxious for itself. Sufficient for the day is its own trouble.’

So don’t rush ahead. Don’t worry about tomorrow. Be present, do the work in front of you, and trust God with what’s next.

However there is an exception….YHC also asked each of the HIM’s to make sure we are all getting ourselves checked out by our doctors regularly and not putting this off.

A coworker of mine, 46 years old recently passed away from a heart attack. Very fit exercised regularly, presumably had a normal diet, etc…

So be present today, do the work, trust God but and also be wise stewards of your health. None of us are promised tomorrow.

Tags: theaerie, Brian Valletta, Trifecta, Lonestar, Chasqui

Date: 2025-10-17
AO: atlantis
Q: Hammer , Bougie, Yertle The Turtle
PAX: Clerk, Hammerhead, Palmetto, Hubble, Deflator
FNGs: None
COUNT: 8
WARMUP: ChickenFat warmup, courtesy of Yertle: https://www.youtube.com/watch?v=2mcsVgIU1K0 (Pushups, situps, jog-in-place, SSH)
THE THANG: Two circles, 60 sec on/10 sec to rotate, 3 cycles of each circle. 1 brief mosey in-between circles
—Circle 1—
Station1) 60# sandbag bent over rows
Station2) 40# sandbag thrusters (pushup, squat-clean, OH press) Station 3) Hold ankles for Station 4
Station 4) Nordic Curls
—Circle 2—
Station 1) 75# sandbag RDL
Station 2) 25# sandbag pushup-pull-throughs
Station 3) 50# sandbag curls
Station 4) 2×30# ruck farmer carry

MARY: WMH, plank
ANNOUNCEMENTS: Sign up for TheGrunt, still available slots for Old Rag, COT: Take care of your circle. Work with your team, your community.

Tags: atlantis, Clerk, Hammerhead, Palmetto, Hubble, Deflator

Date: 2025-10-17
AO: sparta
Q: Battleship
PAX: Ashe, Atlas, Crop Duster, Nano, Norm, Peanuts, Yard Sale, Fester FNGs: None
COUNT: 9
WARMUP: SSH, DD, WGS, Cobra Kai, WMH, Michael P., Arm Circles, Walking Lunges, High Knees, Butt Kickers, Karaoke’s

THE THANG:
Format: We do the exercises together. Do a set, run to goal line and back to next 10 yard line. Run at your own pace. Run pace is between a sprint and a jog.

Rep Scheme: 11 Reps of first exercise, followed by 0 of the second exercise. Next set 10 and 1, followed by 9 and 2….

Round 1: Burpees, Monkey Humpers (4-Count)
Round 2: Squat Jumps, Row-Boats (a.k.a. Atomic Sit-Ups)

MARY: None

ANNOUNCEMENTS: Grunt in Nov, Rolling Road Cleanup on Saturday (tomorrow).

COT: Getting older sucks, but keep coming out. I am encouraged by the more seasoned members of the group. Life is a fight to the death.

Tags: sparta, Ashe, Atlas, Crop Duster, Nano, Norm, Peanuts, Yard Sale, Fester

Date: 2025-10-16
AO: hoya-paxa
Q: FIFA (F3 The Capital)
PAX: Daaa Auditor, Charlie the 2.0
FNGs: None
COUNT: 2.5
WARMUP:
15 SSH IC
15 imperial Walker squats IC
10 merkins IC
10 mountain climbers IC
10 Cherry pickers IC
8 willie mays hays IC

THE THANG:
15 thrusters OMQ
El Capitain to dot, sprint to far side and back to start
10 thrusters SC OYO

12 merkins IC
High knees to dot, sprint to far side and back to start
15 merkins SC OYO

20 squat jump OMQ
Bear crawl to dot, sprint to far side and back to start
12 squat jumps SC OYO

8 burpees OMQ
Sprint to far side and back
6 burpees SC OYO

Mosey

12 thrusters OMQ
El Capitain to dot, sprint to far side and back to start
8 thrusters SC OYO

10 merkins IC
High knees to dot, sprint to far side and back to start
12 merkins SC OYO

15 squat jump OMQ
Bear crawl to dot, sprint to far side and back to start
8 squat jumps SC OYO

6 burpees OMQ
Sprint to far side and back
4 burpees SC OYO

Mosey

MARY:
15 LBCs IC
15 scissors IC w or w/o coupon
15 BBS single count with or w/o coupons
15 American Hammer IC
8 flutter low and fast IC
8 flutter high and slow IC

ANNOUNCEMENTS:

COT:
It’s been a week for me. I’ve been in a pretty constant state of annoyance. My wife recognizes this immediately and was just giving me space. Last night she asked to talk and said you’ve been on edge what’s up. Instead of denying it and saying I’m fine I said you’re right I have been. Nothing to do with you or the kids, I’ve just been tired and had a lot going on in life, at work, etc. I let it affect my mood and I don’t love that but it’s true. She understood and we talked about things she could possibly take on to lessen any current burdens (spoiler her plate is juts as full if not more full than mine) . I don’t need to bore you with the rest of the convo but it was a good convo between two people who love each other and know that it takes work and understanding and sign reading for a marriage to work and for that I am so thankful. So I’ll end with “be open to the feedback boys! Just Listen.”

Tags: hoya-paxa, Daaa Auditor, Charlie the 2.0

Date: 2025-10-17
AO: terrapin-station
Q: Booking
PAX: 2 percent, Enron, Ripcord, Sloop, Breach, Flipper
FNGs: None
COUNT: 7
WARMUP: SSH, Imperial Walkers, Hill Billies, Michael Phelps, Windmills, Root Vegetable Extractors, WM Hayes, Down Dog, World’s Greatest Stretch
THE THANG: Mosey to the field with coupons. Each PAX selects a trick or treat out of the candy jar, leads the group in the selected exercise, and then we run to the hill, do a series of the exercises randomly selected by said PAX and mosey back. Tricks and Treats selected were: 20 Thrusters (twice)
20 Reverse Lunges
20 Imperial Squat Walkers
20 Shoulder Taps
20 Toe Taps
Run 100 yards/ 5 burpees/ run 100 yards back
20 Hand Release Merkins
20 Overhead Presses
20 Tempo Merkins

PAX selected exercises where:
Calf Raises
Squats
Copperhead Squats
Crusty Crabs
Nolan Ryans
Burpees
Flutter Kicks
Others….

MARY: 40 LBC
ANNOUNCEMENTS: Grunt in November
COT: You never know what is going on in a person’s life. As men we feel like we need to solve all the problems in our life ourselves without help at times. The beauty of F3 is that we can reach out to each other for support. If you need support reach out, if you haven’t heard from someone in a while, you be the one to reach out. Q had two individuals he knows recently pass from illness in their early 50’s so life is short.

Tags: terrapin-station, 2 percent, Enron, Ripcord, Sloop, Breach, Flipper