Backblasts

Date: 2026-06-18
AO: FreeState
Q: Horshack ,
PAX: F3 Scabby, Andrew Churchill, Mumford, Horshack
FNGs: None
COUNT: 4
Warm Up
– SSH x 25 IC
– Imperial Walkers x 15 IC
– Carolina Dry Docks x 10 IC
– Mountain Climbers x 15 IC
– Plank jacks x 15 IC
– 2 laps with Karaoke on the sides
– Cherry Pickers x 15 IC
– Windmills x 15 IC
The Thang: The Escalator Returns
– Pax repeat a series of exercises, escalating up, per the following. – Burpees are OYO; other exercises are OMC:
1. 5 x Burpee, then a lap
2. Add 10 x Alternating Lunges OMC, then a lap
3. Add 15 x Coupon Curl OMC, then a lap
4. Add 20 x Squat OMC, then a lap
5. Add 25 x Dips OMC, then a lap
6. Add 30 x Upright Rows OMC, then a lap
7. Add 35 x Jump Overs OYO, then a lap
8. Add 40 Monkey Scrapers
Mary
– Outlaws x 10 each direction IC
– Leg Lift Rosalitas x 20 IC
– Dying Cockroach x 15 IC
– Freddie Mercuries x 15 IC
– American Hammers x 15 IC
– Reverse Crunches x 15 IC
– Travolta Plank-o-rama
Announcements:
– Thirsty F3rd Thursday 6:30p at Irish Inn
– Ruck & Float VOTE: https://doodle.com/group-poll/participate/bonxkpLa/vote – Prayers for El Camino and his family

COT:

One of the easiest ways to stay comfortable is to get really good at saying no. F3 is built on small yeses — the early alarm, the workout, the Q opportunity, the brother who needs encouragement.

Saying yes is often where growth begins: yes to showing up, yes to being stretched, yes to serving, and yes to the hard thing before we feel fully ready.

That does not mean saying yes to everything; it means keeping our ears and minds open to the right things that make us better men, husbands, fathers, friends, and leaders for our communities and a better world

Find an uncomfortable but good yes and take it, because the life we are seeking is usually waiting on the other side of comfort.

Date: 2026-06-18
AO: Olympus
Q: Crop Duster ,
PAX: Norm, Atlas, Pop Fly, NOAA, Crop Duster, Toolbox, OnlyFans, Doodles, Neutron Jim FNGs: None
COUNT: 10
WARMUP: A little
THE THANG: used a deck of cards – depending on suit would depend on the reps. The card correspond to the exercise. See the pics. The whole deck of 52 plus the hikers was accomplished. The Q messed up and didn’t include the Ace as having an exercise MARY: no time
ANNOUNCEMENTS:
COT: life throws you a curveball wait on it and hit it hard

Date: 2026-06-18
AO: The Agency
Q: Rim Fire ,
PAX: Lazlo, Gherkin, Rim Fire, Hobbyhorse
FNGs:
COUNT: 4
WARMUP: SSH, IW, HB, MP, LBAC, CT, WMH, DD, RS, WGS, CC
THE THANG: A trip through the history of June 18.

Stop 3: board our time machine via a fellowship lap. Arrive in 1494 as part of Joan of Arc’s army. 10 gravediggers in cadence to train, sprint to the 50 and back as part of the charge, 25 coupon swings as part of the battle.

Stop 2: Board our time machine via another fellowship lap. Arrive in 1812 when America declared war on the British. To celebrate, we did two sets each of 25 merkins and 15 American hammers IC.

Stop 3: board our time machine again with a partial fellowship lap. Halfway around the track, we arrived in 1815 when Napoleon lost the battle of Waterloo. In honor of the French, we retreated the rest of the way around the track with a backpedal to the start.

Stop 4: we arrived in 1886 and celebrated the birthday of George Mallory with 20 mountain climbers IC.

Stop 5: boarded the time machine again via another fellowship lap and arrived in 1928. Celebrated Amelia Earhart successfully crossing the Atlantic for the first time with and around the world on the field alternating rifle and farmer carries. Did 20 curls, 20 overhead presses, and 20 low rows.

Stop 6: boarded the time machine and did a partial lap to get to 1940, when Churchill gave his famous Finest Hour speech. Honored the will of the British people with a bear crawl to 50. Then commemorated Charles de Gaulle’s famous appeal to the French resistance with a lunge walk back to the goal line.

Stop 7: boarded the time machine again and ended up in 1983, when Sally ride became the first American woman to go to space. Celebrated with 20 tempo squat jumps. Estimated that our vertical jumps added together was about the same height as low Earth orbit.

Stop 8: got on the time machine one last time to get back to the start. Celebrated a novel occurrence that occurred for the first time today when lazlo was the only packs with an actual cinder block versus a Cinderfit. Did 10 blockies to celebrate. MARY: flutters
ANNOUNCEMENTS: next CSAUP is the 9/11 stair climb. Gherkin is looking for ideas on potentially doing charitable sponsorships. If you have thoughts on a good partner organization for donations, contact him directly.
COT: Take time to look at history. We spend so much time focused on the present that we often forget the guidance we can take from the past.

Date: 2026-06-17
AO: The Aerie
Q: Stewie ,
PAX: Trifecta, Stewie
FNGs: None
COUNT: 2
WARMUP: mosey around the field
Ssh
Willie mays
Michael phelps
Windmills
Grady corn

THE THANG:

Do the following exercises where coupon lands in the soccer field lines:
Yellow Sidelines – thrusters
Yellow Penalty box – curls
Yellow Goal box – WWII situps

Start at sideline with block do exercise
Mosey to both sidelines land back to block.
Murderbunny to next line
Do exercise
Mosey to both sidelines
Murderbunny…
Get coupon to opposite sideline

Reverse back same thing replace
Sidelines – kbell swing
Penalty box – Squat
Goal box – American Hanmer
MARY: none but finished up with a cleanup mosey picking up trash around the field ANNOUNCEMENTS:
Battlefiled ruck saturday led by the farm
COT: talks about making hard choices, current situations and quotes and parallels from the Matrix that applied

Date: 2026-06-18
AO: The Highlands
Q: Traveler ,
PAX: Hard Knox, Traveler, Fairweather, Katniss
FNGs: None
COUNT: 4
WARMUP: The usual.
THE THANG:

1. Jog around the field (with the sandbag) and at each corner, stop for: – 10 shoulder taps
– 20 BWS
– 30 flutter kicks

2. Ricky Bobby across the field, various methods of transporting the sandbag: – Sandbag lateral pull through
– Sandbag toss over the shoulder (with backpedal)
– Sandbag backwards pull through (with lunges)

3. Rhombus of fire: Pass the sandbag to your right, then do a burpee before the sandbag gets back to you. Repeato going left.

4. PAX performing rotating exercises on the goal line, while 1 PAX served as the timer with a sandbag carry: – Round 1: Timer was a farmer’s carry to midfield and back
– Round 2 (Doubled as Mary): Timer was a rifle carry to midfield

MARY: See above. WWIIs (twice), flutter kicks, gas pumpers

ANNOUNCEMENTS: Ruck and Float coming soon. Night Owl pop up AO. Hard Knocks can speak a little Bengali.

COT: PAX offered prayer intentions for new babies, end of school, and family health and a prayer of gratitude.