Backblasts

Date: 2026-07-08
AO: The Farm
Q: Trilogy ,
PAX: Short-Timer, Trilogy, Firehead, Trolley, Lumbergh, Squatter FNGs: None
COUNT: 6
WARMUP:
SSH
Arm Circles
Beet Pickers
WMH

THE THANG:
20/10 x6 Tabata
– Offset Merkin
– Coupon Squat
– Coupon Curls
– Mt Climber
– Coupon Overhead Press
– Lunge
– Coupon Bentover Row

MARY:
Windshield Wipers
Tempo LBCs
Plank for time

ANNOUNCEMENTS:
Squatter Friday, Short-Timer Saturday, Lumbergh Monday

COT:
Life changes require extra communication. Keep giving 80% in your 50/50 relationship.

Date: 2026-07-08
AO: The Aerie
Q: Lonestar ,
PAX: Lonestar, Rifleman
FNGs: None
COUNT: 2
WARMUP:
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
Balls to the Wall for 40 seconds
12 jump squats
15 merkins
10 abs (different choices)
Mosey 400 meters
4x
MARY:
ANNOUNCEMENTS:
COT:

Date: 2026-07-06
AO: The Farm
Q: Firehead ,
PAX: Short-Timer, Trilogy, Firehead, Lumbergh, Squatter
FNGs: None
COUNT: 5
WARMUP:
Arm Circles
Hillbillies
Willie May Hayes
Cherry Pickers
Mosey around triangle

THE THANG:
Start with first exercise, then Sprint across field, then mosey back.
Do first exercise, then second, Sprint and Mosey. Repeat adding new exercise on each round. Adjusting to just mosey vs sprint + mosey every other round

Burpees x 5
Dips x 10
Merkins x 15
Shoulder taps x 20
Squats x 25
SSH x 30
Bonnie Blairs x 35 (18 cadence)

Mosey around the fields when complete

MARY:
Rosalitas, flutter kicks, side crunches, LBCs, plank

ANNOUNCEMENTS:
Trilogy Q on Wed

COT:
Kids are all going to camps this week to do fun things but also be pushed to do some difficult things. Appreciate the opportunity to do the same with F3 every week.

Date: 2026-07-01
AO: The Bullpen
Q: Peloton ,
PAX: Peloton, Peanuts, Trolley
FNGs: None
COUNT: 3
WARMUP: SSH, Stretching, etc.
THE THANG:
– 5 Burpees, Run a lap
– 10 OHP, plus line above
– 15 Coupon Squats, plus line above
– 20 Skull Crushers, plus line above
– 25 Bent Over Rows, plus line above
– 30 Taint Scrapers, plus line above
– 35 Curls, plus line above

MARY:
– Major Paynes
– LBCs
– Major Paynes
– LBCs

COT: Talked about coping with loss, and how communicating it helps.

Date: 2026-07-06
AO: The Driveway
Q: Legacy ,
PAX: Legacy, Prestige
FNGs: None
COUNT: 2
WARMUP: pretty much the usual
THE THANG: go to big tarmac in back: 4 minutes on with farmer’s walks; then 4 minutes of slam ball throws; a set or two of merkins MARY: flutters (IC)
ANNOUNCEMENTS: 911 Stairclimb
COT: it’s a double path — enjoy the journey but at the same time — fight to get better