Backblasts

DATE: 2023-02-08
AO: Patriot
Q: bogey
PAX: CableGuy, Anchor Man, Big Short, Boiler, citrus, Grape Ape, Ice Tea, Legacy, Shake ‘N’ Bake FNGs: Spuds
COUNT: 11
WARMUP: SSH, LBACs, hillbillies, IWs, cherry pickers, WMH, down dog, cobra Kai

THE THANG:
Shoulder carry coupon to amphitheater
AMPHITHEATER
Round 1 – 10x step ups IC, 15x overhead press, 15x curls
Run 1 lap
Round 2 – 10x step ups IC, 20x derkins, 20x curls
Run 1 lap
Round 3 – 10x step ups, 25x dips, 25x curls
Farmer carry coupon to basketball court
BASKETBALL COURT
10x squats
30x Curls
10x squats
40x IC Shoulder taps
10x squats
50x IC flutter kicks with coupon hold
10x squats
Rifle carry coupon back to field
THE FIELD
Line up on goal line
5x burpees
Run backwards 100yd to opposite goal line
5x burpees
Run back to goal line
10x IC blockees/man makers
Karaoke to 50 facing home stand
Karaoke back to goal line facing home stand
BAT WINGS (keeping arms up until Recover)
20x IC LBACs forward
1x 10-ct
20x IC LBACs reverse
1x 10-ct
20x IC seal claps
2x 10-ct
20x IC overhead claps
2x 10-ct
Recover

MARY: donkey kicks 15x each L/R, fire hydrants 15x each L/R, Nolan Ryans 20x each L/R

ANNOUNCEMENTS: backpacking in April, Super Bowl Squares, GrowRuck

COT: YHC shared a personal family story about one of his 2.0s who is struggling and about to embark on a new phase in the long and difficult journey to wellness. The 2.0 will be facing challenges and discomfort in a broader effort to heal and hone skills needed for a bright and successful future. YHC sees F3 presenting opportunities for challenges and discomfort and is committing to experiencing more of each in order to grow and move forward himself. Thank you to my F3 brothers for their support.

DATE: 2023-02-07
AO: Freestate
Q: Horshack
PAX: Butter, Winston, Cannoli, Dungeon Master (Amon), CashOnly, Wildcat, FIFA FNGs: Brony
COUNT: 9
WARMUP:

• SSH x 25 IC
• Grady Corns x 17 IC
• High Knees x 15 IC
• LONG COUNT Willie Mays Hayes x 8 IC
• 2 laps – with Karaoke
• Merkins x 13 IC
• Plank Jumps x 11
• Michael Phelps x 14 IC
• Cherry Pickers x 15 IC

THE THANG: Show Me The Money! Pair Up for Nickel, Dime, Quarter, Half Dollar, Dollar • One Partner pays in coins
o Nickel – 5 burpees
o Dime – 10 pull ups (or assisted)
o Quarter – 25 Squats
o Half Dollar – 50 LBCs
• The other partner pays in bills
o One long lap around the perimeter at a good pace

MARY:
• Keep feet off the ground
o Leg Lift Rosalitas x 15 IC
o Box Cutters x 10 each direction IC
o Flutters x 10 IC
• Plank-o-rama x 10-10-10-10-10 IC
• Keep feet off the ground
o Reverse Crunches x 15 IC
o Protractor
o Spread Flutters 10 IC

ANNOUNCEMENTS:
• Last call this week for Super Bowl Squares to benefit Donovan & Bank Foundation https://f3thecapital.com/gte35-fundraiser/ • Super Bowl party at my place this Sunday – 5:30p – with Ms and 2.0s welcome! • Greentree meeting went well.

COT:
• 15 years as a Sunday School teacher coming to a close – my daughter is now seen as a young adult in the eyes of the Catholic Church
• Shifting away from being an authority parent – telling her what to do – and taking my parent role more towards a consultant, where the kids are making sense of the world and applying their own values. Have to earn the role to be a consultant
• Parent Encouragement Program – Special Time – carving out a little one-on-one time with each kid each week. We haven’t been rigid about this habit, but it is a real gift . . . and noticeable when we haven’t done it in a while.

DATE: 2023-02-08
AO: Horizon-Ao
Q: Magoo
PAX: Kodiak, 2 percent, Fish Fry, Mayberry, SPINAL TAP, Purple Rain, Median, Mr Haand FNGs: @atache
COUNT: 10
WARMUP: WMH, Cherry Picker, Assorted Squats, Fellowship Lap
THE THANG: 90 lb farmer’s carry begins the timer bell, accompanied by bear crawler. All others do weighted exercises or jump rope. MARY: Not this time
ANNOUNCEMENTS: Superbowl Party! Buy squares by Friday.
COT: Heavy weights challenge our muscles. We should challenge ourselves.

DATE: 2023-02-06
AO: Horizon-Ao
Q: SPINAL TAP
PAX: Mr Haand, Magoo, Obadiah, Yardbird
FNGs: Kodiak, Median, Gherkin, Purple Rain, Attaché, Kombucha, COUNT: 11
WARMUP: WMH, 🍒 picker, arm circles, SSH, Abe Vigoda, Down/up dog THE THANG: Dora—50,100,150 ladder :
Grave Diggers/ sprint
No surrender/ rifle carry
Merkins/ skip
Curtsy squat/ step with a clap
Curl press/ bear crawl
Dericks/ backward run

MARY: WW1 sit ups, one leg squats, leg raises
ANNOUNCEMENTS: super bowl 50/50
COT: Get out of your comfort zone

DATE: 2023-02-07
AO: General
Q: Jenner
PAX: Moneyball, 2 percent, Hard Knox, Toolbox, XL
FNGs: None
COUNT: 6
WARMUP: SSH, Imperial Walkers, Windmills.

THE THANG: Extending the warmup into the thang, mosey over to dropoff for B-Skips down and back. Mosey over to the bicycle stands for hurdle active swing lead leg down and back (2 Percent dubbed these Jenner Can Cans). Mosey over to the stairs, pick a partner, and while one pair runs the stairs, group 2 does windmills and group 3 does SSH. Rotate through all stations and the stairs is the timer. Repeat with group 2 changing to cherry pickers and group 2 doing mountain climbers. Mosey over to the pull up bar on the field. Pair up differently. While one pair does 25 pull ups total as the timer, group 2 holds plank and group 3 does big boy situps. Mosey over to the wall near concessions. Reach up or jump up and hang for 5 seconds, in sync everyone pivots hips to the left and raise knees to 90 degrees for 10 seconds. Repeat the 5 second hang and pivot the to the right and raise knees for 10 seconds. Mosey over to the steps at the backside of the turn. Demonstrate the Navy Seals Burpee and everyone performs 5 OYO. Then crawl bear up the stairs.

Mosey over to the football field for a game of exercise tag. Pair off in teams and one team is it. Goal is to get from the goal line to the fifty yard line without getting tagged. Demonstrate the rules: can run down the yard lines, can only bear crawl up the side lines, can travel burpee up the hash marks. If you must turn around 180 degrees or go backwards at any time, you must perform 2 navy seal burpees first. Taggers have the same restriction except they don’t have to bear crawl the sidelines and can run instead. End with all PAX at the fifty yard line. Total up the number of tags and perform that amount of navy seal burpees. Repeat with a different team as the taggers until time is up.

MARY: Flutter Kicks and American Hammers

ANNOUNCEMENTS: Buy superbowl squares. They are square and the money will help F3 and can earn you money. They are for the superbowl and they are square. The GTE in March is not just the overnight ruck. You can sign up for the Saturday workout and leadership sessions.

COT: Draw inspiration from many different areas in your life so you can make the best decisions and be the best person you can be. This workout drew from Youtube Navy Seals and game mechanics from past Lazlo workouts. Talk to others. Read books. Gather diverse input for the best perspectives on life.

Extended COT by Toolbox highlights that you should not keep everything balled up inside. If you have stressers building up inside of you, don’t be afraid to talk to another. The relief can be outsized. Lean on a PAX. Lean on a friend. It’s worth it.