Backblasts

DATE: 2022-12-24
AO: Olympus
Q: Obadiah
PAX: Popeyes, Pop Fly
FNGs: Rollingstone
COUNT: 4
WARMUP: Q suggested a warm up lap. SSH, Hillbillies, cherry pickers, some sprints to the 20 yard line, cause it was cold. THE THANG: 12 days of Christmas style

1 burpee
2 big boys
3 star jumps
4 Carolina dry docks
5 Bonnie Blair’s
6 overhead claps
7 squats
8 merkins
9 take a lap
10 wwi sit ups
11 calf raises
12 picklepounders

MARY: none
ANNOUNCEMENTS: stay warm
COT: bring Christmas every day.

DATE: 2022-12-24
AO: Sandlot
Q: Lucius
PAX: Booking, Legacy
FNGs: None
COUNT: 3
WARMUP: SSH; Mosey; BWS; Mosey; LBACs; Mosey; Cherry Pickers; Mosey; Downward Dog; Cobra Kai; Moroccan Night Clubs

THE THANG: Celebrating the 246th Anniversary of Washington’s crossing of the Delaware to defeat Hessian mercenaries at Trenton, the PAX performed a series of cross-the-AO exercises. With some sandbags.

Exercises included: Sandbag Carry; Farmers’ Carry; 2x Sandbag Toss; Sandbag Clean-and-Toss; 3x Bear Crawl; 2x Mosey; Lunge Steps; Walking Sandbag Bent-Over Rows; Shivering.

Rest Exercises included Merkins; BWS; Alt. Shoulder Taps; No-Cheat Merkins; Sandbag Pass and Burpee; Chicken Peckers.

MARY: Flutter Kicks; Merkins; BWS; Alt. Shoulder Taps; LBCs.

ANNOUNCEMENTS: Merry Christmas. Sign up for GrowRuck. Signing up is the hardest part.

COT: When Washington crossed the Delaware, nothing went according to plan. Only 1/3 of his force managed the crossing. They arrived 4 hours late. Skirmishers diminished the element of surprise. And no troops were positioned to cut off the Hessian’s escape route. The Continentals attacked anyway, taking advantage of terrible weather, and ultimately killing or capturing the entire Hessian force. This holiday season, when nothing is going according to your plans, press forward anyway. It’s the path to victory.

DATE: 2022-12-24
AO: Freestate
Q: ShowMe
PAX: Butter, Cannoli, Deagle, Horshack, Winston
FNGs: Birdman
COUNT: 7
WARMUP:

SSH x 25 IC
High Knees x 15 IC
Swingbillies x 15 IC
Willie Mays Hays x 10 IC
Plank jacks x 15 IC
Mountain Climbers x 15 IC
Merkins x 15 SC
Michael Phelps x 10 IC
Windmills x 15 IC
Cherry Pickers x 15 IC

Run Run Rudolph lap around field.

THE THANG:

He’s Making a List

Little Susie wants 300 coupon squats – made the squats and the. Delivered them to little Susie’s house with a rifle carry across the field.

Little Johnny wants 200 Ranger Merkins on coupon. Delivered them to little Johnny across the field with rifle carry.

Little Sally wants 280 Lunges with coupon. Delivered them to little Sally.

Little Tommy wants 210 Taint Scrapers. Delivered them to Tommy.

Little Rosie wants 280 jump overs. Delivered them to little Rosie.

Little Richard Head, who goes by Dick, wants 175 Burpees. Delivered them to Dick Head.

Run Run Rudolph lap.

Checking It Twice

We went back through the list to make sure we got everything.

MARY:

Little Johnny was outside tearing the wings off of butterflies one day. His dad caught him and said, you won’t get butter on your toast for a week. The next week he was torturing honey bees. His dad said, that’s it. No honey for you for a week. Little Johnny and his dad went back in the house to find his mother slamming a shoe down on a cockroach. Little Johnny looked at his dad and said “do you want to tell her, or do you want me to?” Dying cockroach x 15IC
X Factors x 15 IC
Freddie Mercury x 15 IC
American Hammer x 15 IC
Box cutters 10 each way
Leg lift rosalitas x 15 IC
Flutters 10 short 10 long
LBCs x 25 IC

ANNOUNCEMENTS:
Coat drive
Ruck event

COT:
We talked about the importance of holiday traditions and carrying them down through the generations. How great it is to feel closer to your past and to know that you will be present in those traditions long after we’re gone.

DATE: 2022-12-23
AO: Aerie
Q: Rocketman
PAX: Yellow Jacket
FNGs: None
COUNT: 2
WARMUP:

Mosey
Windmills
Cherry Pickers
Imperial Walkers
Hillbilly Walkers

THE THANG:

Yoga session followed by bodyweight exercises, moseys, and wrapping up with another yoga session. Off the cuff and a nice chill recovery day, sweat included.

COT:

Merry Christmas!! In the midst of all the stress, family, and fun, don’t forget the Lord Jesus, the reason for the season!

DATE: 2022-12-23
AO: Patriot
Q: Maj. Payne
PAX: Maguire, Obadiah, Passport, Fish Fry, Patchouli, Shake ‘N’ Bake, Boiler, XL, Lazlo, Lucius, CableGuy, My Space, Booking, Roadkill, Elvis, Smokey FNGs: Messy, Bo
COUNT: 19
About half the PAX decided to ease into the beatdown today gradually. With a quick 90-minute run or ruck, just to get the blood flowing. Strong.

Obadiah quickly found out what he signed up for by making it to the Patriot and started looking for the exit. Can’t blame him. He was at the Compound when the Q first tried out this particular beatdown and nobody should have to put up with this twice. But he suffered through it. Strong.

Maguire brought Messy for his F3 debut in the cold rain. He killed it. Strong.

Everyone else had to put up with 45 minutes of Huey Lewis and the News. On a loop. It’ll mess with your head. If you catch yourself trying out 80s hairstyles and don’t know why, don’t worry it’ll pass after a couple of days.

WARMUP: SSH, Imperial Walkers, copperhead squats, Willie Mays Hayes, cherry pickers, Michael Phelps, Moroccan night clubs. tempo merkins, downward dog, WG stretch, cobra kai.

THE THANG:
Part 1. A 4/1 version of “11s”. Lunge 20 yards, do 4 bonnie blairs, lunge back, do 1 Bobby Hurley. Repeato, counting down and up respectively until we reach 1 bonnie blair and 4 Bobby Hurleys. Music: The Power of Lunge

Part 2: Another 4/1 but instead of out and back, the PAX made a “square”. PAX lined up along the field at one hash mark. Bear crawl to the other hash, then side bear 10 yards to the right. That’s the first exercise station. Do 4 American hammers. Crawl bear back to the original hash, then side bear 10 yards to the left back to the starting point. Do 1 WWI. Repeato, counting up/down respectively. Music: It’s Hip to be Square

Part 3: Mosey to the grass (mud) hill on Harrison. Modified a proper Jacob’s Ladder (running up a hill, do a burpee, run back down, repeat adding a burpee each time) to add No Cheat Merkins (hand release at the bottom, shoulder tap at the top) at the bottom of the hill. Start with 1 burpee and 10 merkins. So yeah, basically 11’s. Music: Jacob’s Ladder

MARY: Captain Thor up to 5 and back down.

ANNOUNCEMENTS: Coat drive. Wednesday ruck workouts. Grow Ruck.

COT: The Q took a moment to reflect on what F3 has meant to him over the last few years. It’s a lot. More than anything it’s the friendships. Thank you for making this something I look forward to. When I miss it, I really miss it.