Backblasts

DATE: 2023-02-11
AO: Olympus
Q: Juneau
PAX: Obadiah, Nano, Peanuts, YNAB, Doodles, Rollingstone, Popeyes FNGs: Kittles, DR: Average Joe, Roll Cage
COUNT: 11
WARMUP: SSH, Cherry Pickers, Michael Phelps, Imperial Walkers, Wiley Mays Hays
THE THANG: Start moseying around the school completing various exercises along the way: -wall sits with lunges to the end of the line
-backwards run to the benches: declined merkins, step ups, inclined merkins, dips
-turn over to Peanuts: sprints, one sided karaoke, and a bunch of curb workouts to include monkey humpers. -Mosey to the field
-ultimate frisbee with burpees and exercises in between scores MARY: none
ANNOUNCEMENTS: GTE35, thanks to Average Joe and Roll Cage for bringing the water buffalo for the GTE
COT: F3 is a community that looks after each other, rely on this community during rough times and share the happy times.

DATE: 2023-02-14
AO: Atlantis
Q: Hammerhead
PAX: Grease Monkey, Infinity, Deflator, Bratwurst, True North FNGs: None
COUNT: 6
WARMUP: Village Green:

19 SSH’s
19 steam engines (imp walkers)
19 don quixotes
19 warrior stance trunk stretch
19 Overhead Claps
19 chopper burpees

THE THANG: Delta Pier Loop w/ Bear Crawl 19X2

Wheelbarrow Runs, 19X
Derkins, 19X
Hands Reversed Pushups, 19X

Unter Der Bruecke:

19 Dips
19 CHINups/ Flexed arm hang
19 Delta Dry Docks
19 Dumbbell Triceps Extns

Tabata 30/10 (Wall elbow fulcrums)
8 rds

MARY: Tabata 20/10 (Flutterkicks w/DB rotos)
8 rds

Return to Village Green: 19 more to comemmorate Ted Lerner, Nats owner of 19 years, including the 2019 World Champs

10 Star Jumps + 9 Jump Squats

ANNOUNCEMENTS: CPR Certification coming to a town near you…so stay tuned!

COT: Momento Mori. Be Men of Action. Let’s live ready to die, preparing instead of wasting precious time. (but Carpe Diem when it comes to your Last Meal!)

DATE: 2023-02-14
AO: Delphi
Q: Hightower
PAX: Peanuts, Pop Fly, Ashe, bogey, Dunder, Gadget, Hoolihan, Juneau, Nano, slider, Rocket FNGs: None
COUNT: 12
WARMUP:
Lots of stretching after some SSH. Then Ricky Bobby laps around field. Eventually switch to Burpee Bobby laps.

THE THANG:
Line up on goal line, group bear crawl to mid field line. Group 51 air squats, then crawl bear back 10 yards. Group 51 air press, then crawl bear back 10 yds. Group 51 static lunge, then crawl bear back 10 yds. Group 51 merkins, then crawl bear back 10 yds. Group 51 burpees, Endex

MARY:
51 LBC’s

ANNOUNCEMENTS:
GTE 35
Road clean up this Sun, 2/19 at 7am starting at Sparta

COT:
Great gift I have to give is not money, not material items, not virtual social media posts, it’s my Time. I’m trying to spend as much time as possible with my family & friends, those are my priorities. My daughters will be leaving home for school, trying to soak in as much time as possible with each of them before they leave. Posting with you guys constantly in the gloom, shows how high priority this group, our F3 brothers mean to me. Thank each of you for what you’ve done to make this group so special. Happy Valentines Day!

DATE: 2023-02-13
AO: Mondaynightruckers
Q: Stewie
PAX: Rocketman, Tron, Raven, Stewie
FNGs: None
COUNT: 4
WARMUP: nope, we got right to it!
THE THANG: 5.22mi under load on paved surfaces.
MARY: nope
ANNOUNCEMENTS:
1. Shenandoah ruck in April via Mincemeat.
2. Discussed strategy to increase PAX participation and FNG outreach. 3. Stay tuned to channel for possible ruck/beatdown combo on Saturdays.
COT: “The commitment of the decision-maker is more important than the quality of the decision.”- Dr. Theodore Rubin

Closing prayer & prayer request.

Special thanks to Rocketman for all his hard work and dedication for starting this AO over a year ago and bringing F3 to our neck of the woods and keeping this great thing going. Since Since I started with F3 not long ago (via Chasqui- thanks brother!), Ive seen positive changes in my personal life and have seen the impact it has on those who also embrace it.

To be in line with F3 core principles, Site Q responsibility is expected to rotate annually and I was presented this exciting opportunity and have accepted. As the new MNR Site Q I will do my best to preserve what Rocketman started and grow this legacy. Referring to the COT above, Im not an OG or the most knowledgable in all things F3, but Ill be dedicated to Monday Nights (and beyond). I might not have great decisions or ideas, but Ill show up regularly so you can tell me exactly what you think and we’ll grow together.

You da man Rocketman! SYITG

DATE: 2023-02-14
AO: General
Q: Rambler
PAX: 2 percent, Lazlo, Moneyball, Ice Tea, Fairweather, XL, Traveler, Hard Knox, Toolbox FNGs: None
COUNT: 10
WARMUP: walk with block, s-s-hop, c-pickers, w-m-hays, d-dog, c-kai
THE THANG: Keep the dice rolling! Rambler’s custom dice games. 1. Snake Eyes, sevens, boxcars. 2. Do or Die. 3. Hit & Run. MARY: LBC’S, Dead Starfish
ANNOUNCEMENTS: GTE, Roadcleanup – aisle Sparta – Sun 7-9
COT: today is Valentine’s Day. an opportunity to reflect on how important your special lady or ladies are in your life and the impact they make for you – could be your wife, your mother’s your sisters, your grandmother’s, your lovers. take a moment to reflect on them and make a point to show appreciation for all that they do and all the support they provide to you. find a way to enhance your relationship with them as you go through the rest of the month.