Backblasts

Date: 2023-10-04
AO: thefarm
Q: Moneyball
PAX: Infinity, Sparky, Gekko (Keith Capp), Matthew – Running Man, Squatter, Chill Zone, Powder FNGs: 1 Powder
COUNT: 8
WARMUP:
SSH, beet picker, Willie Mays Hays, Imperial Walker, arm circles, Michael Phelps, World’s Greatest Stretch, down dog, Cobra Kai

THE THANG:
Jog between corners of the (half-) field and do the following exercises: -5 burpees, 5 Supermans
-10 Bonnie Blairs (each leg), 15 derkins
-20 American hammers, 20 merkins
-25 squats, 30 Nolan Ryans (each side)
-18 overhead claps (IC – 36 total), 40 step-ups (20 each leg) -45 LBCs, 50 calf raises

Form a line, everyone planks, PAX on the end bear crawls forward for 5 seconds and planks, rest of PAX bear crawl to meet him, next person bear crawls forward for 5 seconds… until reach the other end of the line.

MARY:
Flutter kick, side crunch, Freddie Mercury, alphabet (ENGAGED)

ANNOUNCEMENTS:
Invigorate (did I remember the name correctly?) at Sparky’s this coming Tuesday (Oct. 10) – details in the channel, RSVP for “provisions”, road cleanup

COT:
Q got engaged a couple weeks ago and it’s been a much-needed opportunity to pause and evaluate what I’m doing to become more of the man I want to be and the man she deserves to share her life with. Challenge is for all of us to do the same with our life, career, fitness, etc., set goals, renew our efforts, and continue working to better ourselves.

Date: 2023-10-04
AO: compound
Q: Hightower
PAX: Popeyes, Peanuts, Poe, Speedo, Obadiah, Monte Karlo, Big Bird & Cosmo FNGs: None
COUNT: 9
WARMUP:
SSH and lots of stretching
Then warmups with Butt Kickers, high knees, skips, lung walks, slow jogs

THE THANG:
Fellowship jog around field, paused 3 times for each PAX to lead short group exercise.
Then broke group into 2 teams for Ultimate frisbee. Played until 1 goal, then unfortunately the light fell off frisbee.
Adjust accordingly, group then went for Ricky Bobbie tour around Mosaic. Stopping for Box jumps, Dips and Derkins.

MARY:
3 rounds of Mary done.

ANNOUNCEMENTS:
Dad’s Camp
The Grunt
Invigorate charity in Dec

COT:
F3 really a Men’s Leadership group disguised as fitness group. Continuing dialogue from last week, highly suggest reading Freed to Lead to get better understanding of history behind F3. However highly recommend reading F3 Leadership Guide, QSource. Broken down into 4 quadrants: Get right, Live right, Lead right and Leave right.

Date: 2023-10-04
AO: theaerie
Q: Chasqui
PAX: Rocketman, Lonestar
FNGs: None
COUNT: 3
Warm up:
1 lap
Michael Phelps
Bat wings
Cherry pickers
Side straddle hops

The Thang:
Round 1:
5 Blockees
15 Merkins
5 Blockees
15 Merkins
5 Blockees
400 meter

Round 2:
5 Jump over Burpees
15 Thrusters
10 jump over Burpees
15 Thrusters
10 jump over Burpees
400 meter

Round 3:
10 WW3 Sit ups
20 Curls
15 WW3 sit ups
20 Curls
10 WW3 Sit ups
400 meter

Cooldown:
PAX mix stretches
Squats
Kettlebell swings
flutter kicks
merkins

COT: Share some of the things you cherished in your childhood with your 2.0’s.

Announcements:
Saturday October 7th Battlefield Ruck @ 7AM.

Date: 2023-10-04
AO: thepatriot
Q: Booking
PAX: Big Short, CableGuy, Maguire, Defiance, Fredo, bogey, Strange Brew, 2 percent, Lazlo, Ice Tea, Lucius, Spud FNGs: None
COUNT: 13
WARMUP: SSH, Moroccan Night Club, Arm Circles, Imperial Walkers, Hill Billies, Cherry Pickers, Down Dog, World’s Greatest Stretch, Cobra Kai THE THANG:
25 Overhead Press
Murder Bunny to 25 yard line- 25 Curls
Rifle Carry to 50 yard line- 25 low rows
Murder Bunny to 25 yard line- 25 chest press
Rifle Carry to goal line- 25 leg lifts over coupon

Drop coupon at goal line- sprint to opposite goal line

25 Calf Raises
Bear Crawl to 25 yard line- 25 merkins
Lunge Walk to 50 yard line- 25 Big bois
Bear Crawl to 25 yard line- 25 copperhead squats
Lunge Walk to goal line- 25 coupon squats

Murder bunny to 25 yard line- 25 chest presses
Rifle Carry to 50 yard line- 25 coupon swings
Murder bunny to 25 yard line- 25 curls
Rifle Carry to goal line- 25 coupon toe taps

Lunge Burpee to 25- 25 Freddy Mercuries
Bear Crawl to 50- 25 Plank Jacks
Lunge Burpee to 25- 25 LBC
Bear Crawl to goal line- Overhead Claps

Mosey back to other goal line- finish with 25 Derkins on the block

MARY: Flutter Kicks, Toy Soldiers, Dirty Dogs
ANNOUNCEMENTS: Dad’s Camp, Saturday Ruck Opportunity, Grunt in November
COT: It takes 21 days to develop a habit/ 90 days to develop a life style and we have all done that with F3 and our commitment to fitness. Look to see how you can adopt this mindset in other aspects of your life such as showing gratitude to your spouse, family, and co-workers.

Date: 2023-10-04
AO: potomac-rising
Q: FIFA
PAX: Baguette, Andrew Churchill, Deagle, Dungeon Master (Amon), Horshack, John Kluge, Mumford, Greenspan FNGs: None
COUNT: 10
WARMUP:
15 side straddle hops IC
2 burpees on Q
10 high knees IC
2 burpees on Q
5 mountain climbers IC
3 merkins IC
5 mountain climbers IC
3 merkins IC
10 shoulder taps IC in
10 windmills IC
10 Cherry pickers IC
6 Willie Mays Hays

THE THANG:
5X the following:

10 curls on Q
10 overhead press on Q
6 skull crushers on Q
10 squats on Q
10 bent over rows on Q
10 rainbows IC
Mosey black top

MARY:
12 LBCs IC
8 flutters low and fast IC
8 flutters high and slow IC
12 Freddie mercury’s IC
12 big boy sit ups
12 x-factors
12 reverse crunches
12 leg lift Rosalitas
12 scissors

ANNOUNCEMENTS:
Watch party at horshacks for invigorate live

Looking to secure final white water rafting ticket

Edge of Reason official AO launch this Saturday

Whitman workout Sat 10/14 for Princeton’s 50th reunion

COT:
Thought about starting for a while but never did anything about it. Baguette took the bull. Super thankful for him and his efforts and now here we are! Point is sometimes all it takes is a nudge and there truly is no better than now. Start the project, read the book, call your buddy, join a workout group!