Backblasts

Date: 2026-04-01
AO: The Driveway
Q: Play-Doh ,
PAX: Legacy, Hobbyhorse, Traveler, Flux, Basic, Play-Doh
FNGs: None
COUNT: 6
The thedriveway + ignite mini convergence was a success!

WARMUP
– SSH, IW, HB x 20 (IC)
– Glute Bridges x 10 (IC)
– MP x 10

THE THANG

2 rounds.

Payload 1: Grip & Power
• The Kill: 25 Heavy KB Swings (Park & Reset Every 5)
• Carry

Payload 2: Restricted Breathing
• The Kill:
◦ 15 KB Swings
◦ 5 Push Press (Right) + 5 Push Press (Left)
◦ 5 Row (Right) + 5 Row (Left)
• Carry

Payload 3: Anti-Lateral Flexion
• The Kill:
◦ 10 Single Arm KB Swings (5 Left 5 Right)
◦ 10 KB/Sandbag Plank Pull-Throughs (each side) + 10 Hand-Release Merkins • Carry

MARY
– Dead Bugs x 15 (IC) – Low back stays flat.
– Bird Dogs x 10 each side (OYO) – No hip hiking.

ANNOUNCEMENTS:
– the-agency new Thursday AO launching tomorrow. :punch: Trademark.
– New kettlebell AO under development, most Saturdays, watch for announcements and rock the bells (announcements, 1stf, thedriveway) – Boneathon coming up soon end of May (boneathon)
– Leadership Zoom talk coming up. Wantch announcements.

COT:
Tendons and ligaments adapt more slowly than muscles and many elements of the cardio vascular system. Be mindful of your connective tissue. Give yourself the time to adapt, even when you feel ready to jump to the next level. You’ll stay in the game longer and with fewer interruptions. :punch:

Date: 2026-04-01
AO: The Patriot
Q: 2 percent ,
PAX: Jones, DoorDash, 2 percent, My Space, Big Short, Overthrow, Wedding Singer, Boardwalk, Ice Tea, Fiddler, Trademark, Short Rib, Shake ‘n’ Bake, Bone, CableGuy, Booking, Horton FNGs: None
COUNT: 17
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Arm Circles, Don Quixote’s, Willy Mays Hays, RVE’s (with the origin story), Downward Dog, Kobra Kai, World’s Greatest Stretch

THE THANG: Out of the gates, fooled the PAX with the prospect of an actual 200 yard Fireman Carry – shoutout to Boardwalk for posting today and for the demonstration. This joke would not have happened without your expertise. Instead, we did 10 Blockies.

100-yard Sprint – April Fool’s – instead we did 10 Pulsing Jump Lunges (IC) Curls – April Fool’s – instead we did 10 Skull Crushers (IC)
Mountain Climbers – April Fool’s – instead we did 20 Alternating Shoulder Taps (IC)

By this time, the PAX had figured out the joke, and we ended up doing all of the exercises below: • Backpedal to the opposite goal line, sprint back
• 20 Slow Merkins (IC) – 20 Slow Chest Press (IC)
• 20 Flutter Kicks (IC) – 20 Hello Dolly’s (IC)
• 20 Coupon Swings (SC) – 20 Bent Over Row (SC)
• Stand on block – 10 lateral leg raises each side (IC) – 10 Vertical Leg Raises each side (IC) • 20 Glute Bridges (IC) – 10 Side Plank Leg Raises (IC)
• Dirty Hook Ups – 20 Alabama Prom Dates (IC)
• 20 Calf Raises (SC) – 10-1 Motivator

MARY: Robin Ventura’s into Nolan Ryan’s

ANNOUNCEMENTS: Bone-A-Thon 5/30, April 16th Leadership Call w/ guest speaker, Convergence 6/6 Roosevelt Island, New McLean AO launching tomorrow 4/3 the-agency!

COT: QIC shared a story about his M’s recent leg injury and adjusting to the temporary new normal. Everyday life throws at you a multitude of challenges. Some are big, some are small. Some you’re prepared to face, some you aren’t. Knowing that this group is always here for support beyond just a morning workout is a testament to this community we call F3.

YHC encourages the PAX to continue to spread the word, recruit new FNGs, and show them the light. A light that only we can see in the gloom.

Date: 2026-04-01
AO: Downrange
Q: Gherkin ,
PAX: Gherkin
FNGs: None
COUNT: 7
WARMUP: lots of arm stuff
THE THANG: 1 mile mosey and then
Pyramid down from 20 burpees with short 50 yard run between sets MARY: none
ANNOUNCEMENTS:
COT: Happy Easter

Date: 2026-03-31
AO: FreeState
Q: Deagle ,
PAX: Andrew Churchill, Bachelor, Deagle, Nomad, Brony
FNGs: None
COUNT: 5
WARMUP:
– SSH x 25 IC
– Swingbillies x 15 IC
– The Chinook x 10 IC each side
– Side Skating x 15 IC
– El Capitan from one side to the other and back
– Monkey Humpers X15 IC
– Mosey to the front entrance and back
– Merkin X10 OQ
– Shoulder Taps X10 IC
– Plankjacks X10 IC
– Michael Phelps x 15 IC
– Cherry Pickers x 15 IC
– Windmills x 15 IC

THE THANG:
2 rounds of 10 minutes EMOM.
Round #1
– Curls x15
– Overhead Press x15
– Yoke walk to the other side

Mosey to the front entrance and back

Round #2
– Bent-over Rose X15
– Dips X15
– Rifle Carry to the other side

MARY:
– Reverse Crunches x20 IC
– Freddie Mercury x15 IC
– Little Mermaid x20 IC
– Travoltas x20 IC
– BBS x15 IC
– Scissors x10 IC + 10 flutters IC

ANNOUNCEMENTS:
– Sign up for Qs!

COT:

Date: 2026-03-31
AO: The General
Q: Gherkin ,
PAX: Gherkin, Robo
FNGs: None
COUNT: 2
WARM UP
SSH, Imperial Walkers
Hillbillies, Michael Phelps, Cherry Picker, WMH, Downdog, World’s Greatest stretch, Cobra Kai

THE THANG
– Bunny Hop to the 50 yard line and back, stopping every 10 yards for the following exercises: 10 – Burpees
20 – Big Boy Situps
30 – Merkins
40 – Squats
50 – LBCs

Egg Hunting
The Easter Bunny made a special early stop at the General and hid 20 eggs with exercises inside in the far end zone
– We lined up on the goal line and the Q started doing burpees while Robo ran to the far end zone, found 1 eggs and brought it back.
– Upon returning with an egg, Robo cracked open the egg and started performing the new exercise while the Q retrieved a new egg. – This was repeated until the team was sufficiently worn down.
– Upon retrieving our 15th egg, both pax performed 10 reps of the exercise in the egg – fittingly the burpee.

MARY
Flutter Kicks
LBCs
ANNOUNCEMENTS
– Announcements channel
– New AO in McLean – The Agency – start this Thursday
COT
YHC lost 2 uncles suddenly over the last week. Nothing is guaranteed, be grateful for every day.