Backblasts

Date: 2023-10-04
AO: horizon-ao
Q: Magoo
PAX: Kodiak, Gherkin, vplaxico, Trifecta, Mr Haand, SPINAL TAP, Attache’, sticks, Disco, Classified FNGs: None
COUNT: 11
WARMUP: Up/Down Dog series, hillbilly, imperial walker, ssh, prisoner squats THE THANG: 1 min block exercise / fellowship lap
MARY: 1 min core exercise / fellowship lap
(2.4 miles total)
ANNOUNCEMENTS: Dad’s Camp
COT: I’ll be away for a few weeks and got to thinking how important F3 is to me. But would I make it back if I got sick, or hurt, or just out of shape and lazy? I hope not to find out, but if you don’t see me for a while, please look me up and give me a kick. I’ll do the same for you.

Date: 2023-09-11
AO: mondaynightruckers
Q: Rocketman , Blip
PAX: Jetstream, Tron
FNGs: None
COUNT: 4
THE THANG: 4.92 miles of Blip-guided fun.
COT: Think about the great fellowship we had tonight!

Date: 2023-10-03
AO: thegeneral
Q: 2 percent
PAX: Hard Knox, Lazlo, Major Payne, citrus, Shocker, Babel, Spud, bogey, The Lawn, Isotope (DRPAX-Denver), Kvetch FNGs: None
COUNT: 12
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Willy Mays Hays, RVE’s, Arm Circles, Michael Phelps, Moroccan Nightclubs, Downward Dog, Kobra Kai, World’s Greatest Stretch

THE THANG:
1. 100 Gas Pumpers (in cadence? Yup, my bad. That hurt.)
2. 50 SSH
3. 400-meter run
4. 25 Hello Dollies
5. 25 Burpees
6. 50 SSH
7. 400-meter run
8. 25 Hand Release Merkins
9. 25 V-Ups
10. 50 SSH
11. 400-meter run
12. 25 Leg Raises
13. 25 Jungle Boi Squats
14. 50 SSH
15. 400-meter run

MARY: Nolan Ryans

ANNOUNCEMENTS: Dad’s Camp, Manassas Ruck, The Grunt 11/11

COT: Perseverance. We did waaaay too many gas pumpers this morning. That was 98% my fault. I am proud of this group and their ability to persevere

Date: 2023-10-03
AO: atlantis
Q: Hammerhead
PAX: True North, Deflator
FNGs: None
COUNT: 3
Warmup Circle
Stretchies
SSHs (Straight up, X country style)
Wille Mays Hayes
Snow boarders
Windmills
Knees to chest holds
Hillbilly Walkers
Down dog

ABS
Up and down Planks
Plank Jacks
Crogs
Plank hip dips
Mt climbers
Knee tappers
(Repeat)

LEGS
Forward lunge
Copperhead squats
Reverse lunge
Prisoner Get ups

Football field drills
1. PUNT COVERAGE
(1 PAX point returns, 1 PAX Punts, rest of pace on coverage team Backpedal block then release, cover punt)

2. PICK SIX Pursuit
(1 PAX as QB, 1 PAX as WR. 1 PAX as DB)
Then rotate the PAX

3. Man on Man Coverage
(1 PAX as QB, 1 PAX as WR. 1 PAX as DB)
Then rotate the PAX

MARY
Dirty Dogs n Donkey Kicks

Circle of Trust

Don’t assume anything.
Hope springs eternal in the human breast: Man never is, but always to be blest. The soul, uneasy and confined from home, Rests and expatiates in a life to come.” – Alexander pope
Remember, Red, hope is a good thing, maybe the best of things, and no good thing ever dies. Shawnshank redemption Hope spontaneously generates from the human psyche and soul
Hope is the fuel of courage, resiliency and compassionl

Date: 2023-10-03
AO: delphi
Q: Battleship
PAX: Ashe, Crop Duster, Glee, Hoolihan, K-Pop, Nano, Obadiah, Rambler, Rocket, Walk-on, Monte Karlo, Gadget, Rambler, None FNGs: 1 None
COUNT: 14
WARMUP: Lap around field, karaoke, high knees, butt kickers, downward dogs, World’s Greatest Stretch, arm circles, Michael Phelps.
THE THANG: Pushups, WWIIs, Jump-Squats. Followed by Run to yellow pole and back to field. Sets: 10s, 20s, 30s, 40s, 50s, then back down. MARY: stretch out
ANNOUNCEMENTS: Dad’s Camp
COT: Three things I learned from David in the Bible. He had a strong faith in God, he made mistakes (wasn’t perfect), and he made amends for his sins (repented; made things right). We can all learn to do these things.