Backblasts

DATE: 2022-09-28
AO: Patriot
Q: Shake ‘N’ Bake
PAX: My Space, citrus, Maguire, Legacy, bogey, Sunshine, Lucius, Lazlo, Maj. Payne, CableGuy, Anchor Man, Wedding Singer, Wallace, Jenner, Elvis FNGs: GrapeApe (FNG)
COUNT: 17
WARMUP: SSH, Imperial Walker, Hillbilly, IBAC, Cherry Pickers, WMH, Downward Dog, Cobra Kai THE THANG:
Fellowship Lap, followed by a ladder
Round 1: 5 Burpees
Run to Other Goal Line and Back
Round 2: 5 Burpees, 10 Coupon Swings
Run to Other 10yd Line and Back
Round 3: 5 Burpees, 10 Coupon Swings, 15 Merkins
Run to Other 20yd Line and Back
Round 4: 5 Burpees, 10 Coupon Swings, 15 Merkins, 20 Overhead Press or Around the Worlds Run to Other 30yd Line and Back
Round 5: 5 Burpees, 10 Coupon Swings, 15 Merkins, 20 Overhead Press or Around the Worlds, 25 Coupon Curls Run to Other 40yd Line and Back
Round 6: 5 burpees 10 Coupon Swings, 15 Merkins, 20 Overhead Press or Around the Worlds, 25 Coupon Curls, 30 Calf Raises Run to 50yd Line and Back
Round 7: 5 burpees, 10 Coupon Swings, 15 Merkins, 20 Overhead Press or Around the Worlds, 25 Coupon Curls, 30 Calf Raises, 35 Body Weight Squats Run to 40yd Line and Back
Round 8: 5 burpees, 10 Coupon Swings, 15 Merkins, 20 Overhead Press or Around the Worlds, 25 Coupon Curls, 30 Calf Raises, 35 Body Weight Squats, 40 Coupon Chest Press

Mosey to the Bleachers

– 20 Dips
– 20 Step-up
– 15 Derkins
– 20 Dips
– 20 Step-ups
– 15 Derkins

MARY: 20 Flutter Kicks, 50 LBC
ANNOUNCEMENTS: Corn hole tournament at the end of the month.
COT: On this day in 1781, the Battle of Yorktown began. This was the last major battle of the Revolutionary War and led to the British surrender. The American Army would not have won this battle were it not for the help of our French and German allies. Much like we couldn’t have completed today’s battle at Yorktown without the aide of our F3 allies. As you head out today, remember that you don’t have to go it alone and you will be more successful when you ask for help.

DATE: 2022-09-24
AO: Olympus
Q: Hightower
PAX: Nano, Peanuts, Popeyes, Zeus, citrus
FNGs: None
COUNT: 6
WARMUP:
Lots of stretching after long round of SSH to warm up in the chilly morning.

THE THANG:
Fellowship jog around LBSS. First stop rear courtyard. Each PAX lead count for 10 squats. Then Ricky Bobby to front side of school for Wall Sit recovery. Then individual sprints to front entrance of school. There we lined up for step ups, each PAX lead count for 20 step ups. Fellowship jog back to basketball courts.
Warmup drills layups, jump shots and free throws. Then set up for 3 on 3 half court. Team 1: Nano, Popeyes, Peanuts
Team 2: Citrus, Zeus, HT
Team 1 got to 7 points first, lots of back & forth scoring.

MARY:
Quick round of flutter kicks.

ANNOUNCEMENTS:
Upcoming Grunt, Sat Nov 12 at 7am starts at Lincoln Memorial.

COT:
Don’t take your partner for granted. All 6 PAX are married, divorce rate is high. Staying married to our partners takes commitment and we can’t take them for granted.

DATE: 2022-09-28
AO: Farm
Q: Faceplant
PAX: Chile, Infinity, Matthew – Running Man, Sparky
FNGs: None
COUNT: 5
WARMUP: 20 SSH, 20 MC, 10 MPhelps, 10 WMH, downward dog, 6 burpees THE THANG:
Jog around the fields

For some, instead of going to the 50 yd, whoever got to the 70 yard line first called the burpees: Bear crawl to 50 yard + 5 burpees
Crawl bear back to end zone + rest
Lunge to 50 yard + 5 burpees
Reverse lunge back + rest
Inchworm walk to 50 yard + 5 burpees
Crabwalk to 50 yard + 5 burpees
Reverse crabwalk

MARY: round robin Mary. LBC, Down dog crunches, rosalitas, flutter kicks, etc ANNOUNCEMENTS: road cleanup 7:30 on Sat. Bring gloves and others COT:”Be the change you wish to see in the World” -Gandhi

DATE: 2022-09-27
AO: Atlantis
Q: Chuck Taylor
PAX: True North, Hammerhead, Boomer, Boomer
FNGs: None
COUNT: 4
WARMUP: worlds greatest stretch; side straddle hops; Don Quixote; tempo merkins; arm circles with leg raise
THE THANG: using the scores of week three of the NFL games coupled with various exercises, mosey around the AO, stopping at various locations and executing the exercise sets as distracted by the scores. It’s that simple. MARY: incorporated into the workout.
ANNOUNCEMENTS: nada
COT: we are a smaller AO so 1) go EH some people and 2) dont sweat Qing. It can be as simple as picking football scores associating each team with an exercise, and executing. It’s about the 3 F’s in the end.

DATE: 2022-09-27
AO: General
Q: Lazlo
PAX: 2 percent, Yardbird, Traveler, Hard Knox, XL, Babel, Moneyball, Fairweather, Jenner, Toolbox, Ice Tea, bogey FNGs: None
COUNT: 13
@jenner and yours truly were talking the other day about how after doing this for 4+ years and so many different Q’s bringing new stuff to the workouts, it’s getting harder to be creative. Challenge accepted. Today we did something different.

WARMUP: Gate was closed, so we did SSH, imperial walkers, Michael Phelps, cherry pickers, Willie Mays Hayes, and downward dog at different stops around the stadium, over the fence, and onto the field, adding 1 burpee per stop, making it up to 6.

THE THANG:
Part 1: Blind Bear Bingo
PAX lined up across the goal line, closed their eyes, and bear crawled, trying to stop at the 10 yard line. For every yard they were off, 1 burpee. Repeat, but this time bear crawling 20 yards.
Then 30.
Then 40. This took us to the opposite goal line.

There may have been some collisions between PAX. But it was dark and there’s no evidence.

Next was Bear Lunge Bingo. Not quite the same ring to it, I know. Same idea, but lunge walking and 1 Bonnie Blair (hard way) per yard of error. We did 10, 20, 30, and 40 yards, taking us back to where we started.

Part 2: Sunday, September 25 was National One Hit Wonder Day. Not a joke.

(https://nationaltoday.com/one-hit-wonder-day/#:~:text=One%2DHit%20Wonder%20Day%20takes,in%20our%20minds%20and%20hearts.)

So the PAX circled up and did an exercise that reminded the QIC of a one hit wonder, for 2 minutes. We stopped the songs there because it was hard, but mainly because some of the songs are unbearable. They were: 1. Bobby Hurley’s (Jump Around; House of Pain)
2. J. Lo’s (Da Butt; E.U.)
3. Monkey Humpers (Somebody’s Watching Me; Rockwell)
4. Calf raises (Don’t Worry Be Happy; Bobby McFerrin)
5. Nolan Ryans (Kung Fu Fighting; Carl Douglas)
6. V-ups (I Touch Myself; Divinyls)
7. Burpees (I Know What Boys Like; The Waitresses)

MARY: Out of time – see V-ups and Nolan Ryans above

ANNOUNCEMENTS: We remembered to do announcements.

COT: The QIC recently saw a video by the Duke women’s basketball coach, Sara Lawson where she talks about handling hard, better. Life is hard. Any sufficiently worthwhile endeavor will be hard. We always think it’s going to get easier. It doesn’t. We just get better at it. If you’re waiting around for life to get easy, it’s always going to seem hard. Work at doing hard, and you can enjoy it. This really resonates to me with what we do at F3. We come out in the morning to put in the work. To encourage each other. To be there and help a brother when things are hard. https://www.youtube.com/watch?v=oDzfZOfNki4