Backblasts

DATE: 2022-11-01
AO: General
Q: citrus
PAX: Hard Knox, Lazlo, Toolbox, Trolley, Moneyball, 2 percent, XL FNGs: None
COUNT: 9
WARMUP: Mosey, windmills, cherry pickers, WMH, IW, Hillbillies, Michael Phelps, arm circles, down dog, world’s greatest stretch

THE THANG:
5 card stud

Exercise:
♠️ = merkins
♣️ = tempo squats
♦️ = WWIs
♥️ = flutter kicks (IC)

Number of reps:
Ace = 15
Face card = 10
Number card = The number. On the card.

Joker = wild card, if you do 10 burpees

Winner of each round got to choose between 150 yard sprint and drawing a card to do that number of burpees. Loser did whatever the winner didn’t choose.

Last round switched to 5 card draw, which didn’t help the team that suggested we switch to 5 card draw.

MARY: Thanks to numerous ♦️ and ♥️, most of Mary took place during the thang. But we capped it off with Nolan Ryans anyway.

ANNOUNCEMENTS: Vet Burpee Challenge 11/11, The Grunt 11/12

COT: If you see someone struggling, see if you can find a way to help – even if it’s small. Sometimes the small things make the biggest difference, because the alternative is often “no thing”.

DATE: 2022-10-31
AO: Horizon-Ao
Q: Kodiak
PAX: Purple Rain, 3 mile, Fish Fry, SPINAL TAP, Yardbird, Gherkin, 2 percent, Magoo, vplaxico FNGs: @attache
COUNT: 11
WARMUP: SSH, MP, IW, WMH, CP, Arm Circles, Down Dog
THE THANG: Mosey to the coupons. This Halloween-inspired workout involved stops along the way to trick or treat. To avoid giving the wrong incentive, the exercises associated with both tricks or treats kind of sucked: Station 1 (Coupons): Treat – 20 burpees
Station 2 (baseball diamond): Trick – Pax lined up on the third base line and ran around the bases, one departing as the guy in front of him touched first base, pax in line did squats x 2 Station 3 (Downed Tulip Poplar): Trick – 20 Frankenstein squats Station 4 (Front of WMS): Trick – 20 Carolina Dry Docks
Station 5 (staff parking lot): Trick – Murder bunny the width of 20 parking spaces) Station 6 (Discovery Turf): Treat – 20 coupon chest press
Station 7 (Corner): Trick – 20 Dips
Station 8 (DES entrance) – Trick 20 Curls, Treat 20 overhead press Return to the Coupon stash
MARY: Shoulder taps, John Travoltas, Flutter kicks
ANNOUNCEMENTS: Possible convergence and later start time for Veterans’ Day (Friday 11/11)
COT: Appreciate Halloween with your kids even if they’re cranky from too much sugar

DATE: 2022-10-29
AO: Freestate
Q: Deagle
PAX: Butter, Cannoli, Winston, CashOnly, Novacaine
FNGs: Brony, Birdman
COUNT: 8
WARMUP:
SSH, Swingbillies, Cherry Pickers, Windmills, Arm Circles, Hairy Rockets

THE THANG:
Part 1
2 times
“Brody Diamonds” 4 coupon stations with 50 ft bear crawl in between. Stations
20+ curls
20+ overhead press
20+ squats
20+ bent rows

Part 2
1 mile run with 2 body-weight exercise stations
Run 2 laps around large field.
20 Burpees
Up to 20 pull ups
Run 2 laps of large field.
20 merkles (?) and/or dips
30+ seconds of Balls to the Wall

Part 3
2 times
50+ yard uphill lunges (or El capitans) with walk down.

MARY:
Each Qs one exercise

ANNOUNCEMENTS:
The Grunt
COT:

DATE: 2022-10-26
AO: Freestate
Q: Deagle
PAX: Deagle, CashOnly, Butter
FNGs: lefty, Brony
COUNT: 5
WARMUP:
• Side Straddle Hop (SSH) x 25 IC
• Light jog around blacktop
o Karaoke on short sides
• Swing Billies x 20 IC
• Side Lunges x 20 IC
• Arm Circles x 15 IC
• Cherry Pickers x 15 IC
• Wind mills x 15 IC

THE THANG:
• Moderate Intensity Training
• First Round – 30 seconds, 15 seconds to recover and get to next o Bonnie Blair
o Plank Jacks
o High Knees
o American Hammer
o Reverse Lunge
o Freddie Mercury
• Jacobs Ladder 7-5-3 Burpees
• Circuit Second Round – Repeat First Round
• Jacobs Ladder 5-3-1 Burpees

MARY:
o X-Factor x 20
o LBCs x 15 IC
o Travolta x 10 IC x 2 sides
o Flutters x 15 IC
o Protractor x 6 spots (10 seconds)

ANNOUNCEMENTS:
The Grunt
COT:

DATE: 2022-10-31
AO: Patriot
Q: bogey
PAX: Lucius, Ice Tea, CableGuy, Lazlo, Anchor Man, Booking, Shake ‘N’ Bake, Big Short, Legacy, Tea Party, Spokes FNGs: @smokey
COUNT: 13
WARMUP: SSH, Hillbillies, LBACs, Pumpkin Pickers, WMH, Downward Dog, Cobra Kai

THE THANG: After warmup on the goal line, PAX grabbed their very own Halloween treat bags (aka coupons) and carried (shoulder carry shuffle, farmer carry, rifle carry) them around the YHS grounds for various trick-or-treat exercise stops. At each stop PAX played a game of choose your favorite monster (only 4 monsters available: Frankenstein, Dracula, Wolfman, Mummy). Each monster represented a different workout.

Coupon – should carry shuffle to Stop 1:

The Amphitheater-
Step-ups, 20x IC
Dips 20x
Coupon curls 25x
Derkins 20x

Coupon – farmer carry up steps and around amphitheater to Stop 2:

The Basketball Court-
Coupon flutter kicks, 30x IC
Imperial Squat Walkers, 15x IC
Shoulder Taps, 30x IC
Coupon Goblet Squats 15x

Coupon – rifle carry back to the field for Stop 3:

The Field
Line up on goal line
Frankenstein walk to the 30yd line and back (guttural sounds could be heard coming from some PAX).
Bat Wings – (20x IC each exercise while keeping arms up until all exercises complete) – LBACs forward, LBACs reverse, Seal Claps, Hold outstretched arms for 10-count pause, Overhead Claps.
Body Bag Builders – 10x of this 10-count IC exercise – (1) squat, (2) legs out for burpee, (3) down part of merkin, (4) up part of merkin, (5) out part of plank jack, (6) in part of plank jack, (7) right knee mountain climber, (8) left knee mountain climber, (9) feet to hands, (10) stand up (NOTE: PAX showed grace, humor and perseverance in effort to count out each rep). 👊
Grave Diggers – 10x IC – start with coupon on the ground in front of you. (1) Bend down to grab coupon, (2) lift coupon over right shoulder next to right ear, (3) put the coupon back down on the ground, and (4) lift coupon over left shoulder next to left ear.
Zombie Crawl – in plank position, crawl to the 20yd line while dragging feet/legs behind (like a Zombie), Frankenstein walk back to goal line.

MARY: Zombie Crunch LBCs (30x right legs, 30x left legs), Freddy Mercury 15x IC, Toy Soldiers 20x IC

ANNOUNCEMENTS: @cableguy passed the Site Q torch to YHC, and expressed his gratitude to PAX. PAX expressed their gratitude to @cableguy for all the work he has personally contributed to keeping the AO a top tier site for F3.

COT: Q expressed his thanks for F3, and for providing opportunities to tackle “manufactured” F3 struggles which in turn help get him right so he can work through the struggles of life: at home, at work, within the community. Q recognized there are other men within the community who face their own struggles, and could benefit from F3. Q ended with final shoutout to @cableguy for his service and commitment to the AO. Thank you @cableguy!

Side note: @shakenbake received best costume award (it was the only costume, but still the best).