Backblasts

DATE: 2022-12-10
AO: Freestate
Q: Winston
PAX: Deagle, Horshack, CashOnly, Butter, ShowMe
FNGs: Birdman, FIFA
COUNT: 8
WARMUP:
SSH, Lunge Willies, Plank Jacks, Mountain Climbers, shoulder taps, wind mills, Cherry pickers

THE THANG:
Split into four pairs, Ran 4 miles along C&O canal tow path and trails, each of the pairs took a turn to stay behind to complete 5 burpees, 5 squats and 5 merkins – then had to catch up to the pack. Repeato until all pairs took their turn. At the top of the widow maker, more burpees, squats and merkins, and then completed the run.

MARY:
Flutters, outlaws, big boi sit ups.
Butter led the pax thru a series of stretches.

ANNOUNCEMENTS:
It’s the Season for Bowling (at Bowlero on Westbard on thirsty F3rd Thursday 6:30p

COT:
Coffeeteria, Adopt A Road

DATE: 2022-12-10
AO: Olympus
Q: Pop Fly
PAX: citrus, Lazlo, Shake ‘N’ Bake, Booking, Monk, Rollingstone, Zeus, El Camino, Peanuts, Ashe, Popeyes, Nano, Doodles, YNAB, Toolbox, bogey FNGs: Kittles
COUNT: 18
WARMUP: Probably the normal stuff. Q was late so Citrus took over

THE THANG:
1) Traveling Jack Webbs: Bear crawl ten yards, do 1 PU, 4 OH Arm Press. Bear crawl 10 more yards, increase 1 PU and 4 OH Arm Presses every time. Start on one goal line, finish on the other goal line. End with 10 PUs, 40x OH Arm Press
2) Traveling Lunges: Lunge Walk 5 yards, complete 2 squats. Repeat to 50 yard line. PAX then reverse lunged from the 50yd line to the goal line
3) Quick Mosey to the concrete stumps. PAX performed 30 step ups, 20 Dips and exhibited their balancing skills by performing 10 toe touches while standing on a stump. Impressive work by all.
4) Ultimate Frisbee: One team was all speed, power and precision. The other team had pluck. The Q (who was late) might have broken the first frisbee by kicking it – which leads the Q to believe the frisbee was already broken to begin with. Not sure who brings a broken frisbee to F3, but the Q has since ordered a replacement for the PAX whose frisbee was sacrificed today.

MARY: Ran out of time

ANNOUNCEMENTS: Not much happening, F3 related for the end of the year. Congrats to those completing the weekly challenge.

COT: Be well, do good work, and stay in touch

DATE: 2022-12-09
AO: Sparta
Q: Pop Fly
PAX: Bluegrass, Lightyear, Zeus, Peanuts, MileHigh, Nano, Doodles, I-Beam, Iron Eagle FNGs: None
COUNT: 10
WARMUP: Warm up jog, squats, SSHs, WMHs, PUs, Cherry Pickers, Nano Nemesis THE THANG:
Each Round started the same:
5x Manmakers
10x Merkins on your block
15x OH Press
10x Bicep Curls
5x Tricep Extensions

After completing the above, the following was done after each round: (1) Farmers carry your coupon to the opposite goal line and back (2) Rifle carry your block to the 50 yard line and back
(3) 50x squats with your block
(4) Lunge (With block) to the 30 yard line and back
(5) 50x Calf Raises with your block
(6) Murder Bunny to the 20 yard line, Bunny Murder back to the goal line
(7) Farmers carry your block to the opposite goal line, Rifle Carry it back to the start

MARY: 1 Big Boy Sit Up

ANNOUNCEMENTS: Welcome FNG Iron Eagle

COT: Carrying heavy things is harder than picking up heavy things. Anyone can pick up something heavy, but we need to be able to carry that burden as well…. whether it be physical, mental, emotional, or spiritual. Learn how to carry heavy things.

DATE: 2022-12-09
AO: Horizon-Ao
Q: Disco
PAX: Magoo, citrus, Median, Patchouli, Poe, sticks, 3 mile
FNGs: None
COUNT: 8
Today’s workout was generated by ChatGPT and QIC filling in the blanks. (Soon more jobs will be like that…)
WARMUP: “Light Cardio” per ChatGPT: SSH, Rockettes, MPs, Imp Walkers, CP/WMH, Merkins,D Dog/Cobra/Child’s Pose THE THANG: “Strength Training” – 4×12
Coupon curls, Bear crawl (12 yds), overhead press, lunge walk, merkins, bent over rows, coupon squats “HIIT” 4x – Suicide, burpees, Mtn Climbers
MARY: Line of Fire – Flutters, Zelinski Hammer, Railroad Planks ANNOUNCEMENTS: Skiing in Feb – see #powderchasers
COT: Take a minute to focus yourself and enjoy a beautiful am.

DATE: 2022-12-07
AO: Patriot
Q: Lucius
PAX: Boiler, bogey, Big Short, Ice Tea, Jenner, Rousey (GrandStrand – Myrtle Beach SC), Maguire, My Space, Passport, CableGuy, Crown vic, Legacy, Roadkill, Wedding Singer FNGs: None
COUNT: 15
At 05:30 on December 16, 1944, an 1.5-hour artillery barrage announced the beginning of the Battle of the Bulge. German forces swept through the Ardennes forest, attempting to split Allied forces in two and to retake the deep-water port of Amsterdam. They were met by unexpectedly strong American resistance from small units scattered across the sparsely defended region. The fighting took place in horrible conditions, marked by snow, mud, and misery.

At 05:30 on Dec. 07, 2022, 15 PAX gathered in the gloom to commemorate these events by performing the following exercises:

WARM UP:
SSH; Cherry Pickers; LBAC (fore and aft); Michael Phelps; Downward dog; Cobra Kai; Child’s Pose; Moroccan Night Clubs.

THA-THANG:
(1) Siegfried Line – PAX scouted the Seigfried line, performing 20x Thrusters, Bent-Over Rows, and Atlas Shrugs.

(2) Kampfgroup Peiper – PAX Bear-crawled the path taken by Kampfgroup Peiper from the Loishem gap toward its objective on the Meuse River. PAX Bear-Crawled 60 yards, stopping at the following strategic points:

Loseheim – Because Germain Engineers did not repair bridge, Peiper had to turn South. 20x Bridge-Ups.

Lanzerath – A small group of Americans (18 members of reconnaissance platoon and 4 forward artillery observers, hold up Peiper’s advance for over 12 hours). 500 German paratroopers attempt to overrun the US position, but are held back. In their honor, PAX completed 22 Tempo Merkins.

Honsfeld – Piper’s column captures 50,000 gallons of US fuel, allowing the column to continue advancing. PAX performed 20x Gas Pumpers IC and 20x Plank Jacks.

Malady – Captured US soldiers are told to stand in a field beside a cross-road, then shot by Peiper’s SS troops. 84 US POWs die. Peiper’s 10-mile column of tanks continues to periodically fire into the field as it pass. Some US soldiers survive by hiding beneath the bodies on their comrades. Word of the massacre quickly spreads through US lines, strengthening American resolve.

In remembrance of the Malady Massacre, PAX perform 84 exercise counts: Body Weight Squats (20); Single-Count Lunge Steps (20); Squat Jumps (24); Easy-Way Bonnie Blairs (20).

Trois-Ponts / Stoumont – Piper’s column stalls, then is attacked by Allied planes. Because US engineers have blown all bridges between the Germans and the Muese, Piper’s task group cannot reach its objective. US warplanes destroy German armor and men as they retreat. PAX perform 20x Dive-Bomb Merkins, Bridge-Ups, and Merkins.

To celebrate Piper’s retreat, PAX Bear-Crawled all the way back to the Siegfried line (conveniently located in the end zone).

(3) Shoulders Hold Strong – To celebrate the strength of the defenders on the “shoulders” of the bulge–the remnants of the 99th Division defending Elsenborn Ridge in the north and the 28th Infantry division holding its flank in the South–the PAX performed Thrusters, Magellans, and Atlas Shrugs.

(4) St. Vith – To Commemorate the 7,000+ men lost (captured or killed) from the 106th Infantry Division, the defense of St. Vith, the strategic retreat from the town, and the Allied counter-attack, PAX perform 106 counts of exercises: 20x American hammers; 20x BWS; 20x Air Press; 20x Merkins; 20x Air Press; 6x Burpees. Running retreat between exercises.

(5) Shoulders Hold Strong – To further celebrate the strength of the defenders on the “shoulders” of the bulge the again PAX performed Thrusters, Magellans, and Atlas Shrugs.

(6) Bastogne – PAX formed a defensive perimeter around the critical intersection in Bastogne, forming an out-ward-facing ring in forward-leaning rest position. They collectively performed 101 Merkins IC, holding plank as the Merkins went around the circle.

THE MARY:
U-S-A! U-S-A!; U-S-A!

CIRCLE OF TRUST/BOM:
The Battle of the Bulge always reminds us of the power of perseverance. When faced with unexpected challenges, ordinary soldiers soldiered on, focusing on doing their jobs. Doing the job before them allowed them to withstand, then turn, the German offensive. As we face December’s month of waiting for holidays and celebrations, it is important for us to do our jobs. Don’t let the promise of vacation distract you from your vocation. And don’t allow the holiday rush brush aside your call of kindness to all.