Backblasts

DATE: 2023-06-20
AO: Freestate
Q: Horshack
PAX: Deagle, David Matthews
FNGs: Brony, Bluto
COUNT: 5
WARMUP:
SSH x 25 IC
Imperial Walkers x 15 IC
Caroline Dry Docks x 15 IC
Mountain Climbers x 15 IC
Willie Mays Hayes x 8 IC
Cherry Pickers x 15 IC

THE THANG: The Escalator Returns
Pax repeat a series of exercises, escalating up, per the following. 5 x Burpee OYO, then a lap
Add 10 x Alternating Lunges OMC, then a lap
Add 15 x Coupon Curl OMC, then a lap
Add 20 x Squat OMC, then a lap
Add 25 x Dips OYO, then a lap
Add 30 x Upright Rows OMC, then a lap
Add 35 x Jump Overs OYO, then a lap
Add 40 x Air Pushes OMC

MARY:
Outlaws x 10 each direction IC
Leg Lift Rosalitas x 20 IC
Dying Cockroach x 15 IC
American Hammers x 10 IC
Plank-o-rama
Reverse Crunches x 15 IC

ANNOUNCEMENTS:
* Thirsty Thursday this week – June 22 at 6:30 – The Irish Inn. at Glen Echo
* July 8 – Family Friendly Harpers Ferry Ruck & Float – Jenner is Q for the event
* Horshack will be posting in Anchorage on July 7th and out July 1 – 16 . . . but attached an F3 advertisement on the Wood Acres Park bulletin board to remember him by

COT: Father’s Day and the Q-Source Leadership Development Program on the Impact of Dad’s . . . https://f3nation.com/q/shorties/
The quality of a man’s relationship with his children defines the quality of their relationships with everyone else for the rest of their lives. If he is absent, they will be distrustful. If he is capricious, they will be unjust. If he is cold, they will be withdrawn. But, if he is present, just and warm the HIM will have imprinted upon his children’s hearts a template of relational success upon which they can rely throughout their lives. They will in turn pass it on to their Shorties. In this way, the IMPACT is infinite.

DATE: 2023-06-20
AO: Atlantis
Q: Infinity
PAX: Deflator, Hammerhead, Bratwurst, Burgundy
FNGs: None
COUNT: 5
WarmUp: Rockettes, Michael Phelps, LBACs with leg raised, and WMHs.

The Thang: Mosey to end of pier:
– 10 World’s Greatest Stretches, IC
– Bear Crawl to bottom of ramp
– LT Dan’s: 5 to 10 to 5 reps of Air Squats (single count) and Stationary Lunges (IC), increasing (or decreasing) by one rep each round – Bear Crawl to end of pier
– Jack Webb’s: 5 to 10 to 5 reps of Merkins (single count) and Shoulder Presses (IC), increasing (or decreasing) by one rep each round – Crawl Bear to foot of ramp
– Motivators 10 to 1 reps, decreasing by 1 rep each round
– Crab Walk to end of pier
– 5 to 10 to 5 reps of Jump Squats (single count) and Bonnie Blairs (1-2 count), increasing (or decreasing) by one rep each round – 10 Intentional Thinkers

Mosey back to start

CoT: This week’s qSource discusses the importance of great leaders in developing new leaders within groups. It emphasizes the need for a systematic leadership development process (LDP) and the role of great leaders in leaving a lasting legacy for their groups. The LDP consists of four components: schooling, apprenticeship, opportunity, and failure. The qSource also highlights the decentralized execution of the LDP, where individual leaders have the freedom to implement the process while aligning with the central purpose of the organization. This model of decentralized execution towards a central purpose is a methodology employed by successful leaders in various communities, organizations, and teams.

DATE: 2023-06-19
AO: Farm
Q: Matthew – Running Man
PAX: Firehead, Infinity, Husky, Sparky, Bunny Hill (F3 SoWMO) FNGs: None
COUNT: 6
WARMUP:
SSH
Beet pickers
Arm circles
Micheal Phelps
Calf raises

THE THANG:
6 tabata stations:
Coupon curls
Coupon chest press
Coupon swings
Squats
Shoulder taps
Crunches
Lunges

MARY:
Big boy situps
Leg raises with a Springfield MO twist

ANNOUNCEMENTS:

COT:
Father’s Day quotes:

COT:

“A man is one whose body has been trained to be the ready servant of his mind; whose passions are trained to be the servants of his will; who enjoys the beautiful, loves truth, hates wrong, loves to do good, and respects others as himself.” –John Ruskin
“It is not the situation which makes the man, but the man who makes the situation.” –Frederick William Robertson
“Stand true to your calling to be a man. Real women will always be relieved and grateful when men are willing to be men.” –Elisabeth Elliott
“Adversity toughens manhood, and the characteristic of the good or the great man is not that he has been exempt from the evils of life, but that he has surmounted them.” –Patrick Henry

And a few dad jokes
What’s brown and sticky?
A stick
Why are elevator jokes so funny?
They work on so many levels.
I had a dream I was a muffler. I woke up exhausted.

DATE: 2023-06-19
AO: Horizon-Ao
Q: Disco
PAX: Obadiah, Kodiak, Booking
FNGs: Tomb Raider (2.0)
COUNT: 5
WARMUP: SSH, M Phelps, CP/WMH, Caterpillar, D Dog/Cobra/Child’s Pose, PYO. fellowship lap. THE THANG: PAX rotated through each of:
1st Set – 3x – Chest Press/Burpees/Squat Jumps/Yves Poll (timer) break:
2nd Set – 3x – Floor2Ceiling/Mtn Climbers/Suicides(timer) (18)/Lunge Walk Backward Break: Overhead Claps
3rd Set – 3x – Gravediggers/NoSurrrnders/Bulgarian Squat/Carioca (timer) Break: Rickey Bobby Burpee Bear Crawl
MARY: PAX-driven: flutters, LBCs, toy soliders, shoulder taps, X where X = I forget. ANNOUNCEMENTS:
COT: Reading history to better understand our collective American story, Juneteenth has endured deapite attempts to suppress it, and celebrates the end of slavery in the Confederate states by Maj. Gen. G. Granger’s Proclamation #3 in Galveston, TX – gradually enforcing the promise of the Emancipation Proclamation 2 1/2 years earlier. Even then, two Union states (Delaware and Kentucky) continues to recognize slavery until the enactment of the 13th Amendment 6 months later. More on the holiday can be found in Henry Louis Gates’ essay: https://www.pbs.org/wnet/african-americans-many-rivers-to-cross/history/what-is-juneteenth/

DATE: 2023-06-16
AO: Horizon-Ao
Q: Kodiak
PAX: Disco, Lazlo, sticks, Legacy, 3 mile, Magoo, Patchouli, Major Payne, Old Bay, Mr Haand, Bone, Median, Poe FNGs: tombraider (2.0)
COUNT: 15
WARMUP: SSH, IW, Arm Circles, WMH, down dog, up dog, world’s greatest stretch
THE THANG: Following a fellowship lap, the PAX performed a 50-yard bear crawl. Then, they divided into 2 teams to perform three sets of: 10 burpees
20 merkins
30 Squats
40 SSH
50 LBCs followed by a lap.
Then the teams performed a 50-yard railroad exercise; and then a wheel of fire MARY: flutter kick, Jay-lows, American Hammer, LBCs
ANNOUNCEMENTS:
COT: My F3 journey began on a mountain in Alaska when I couldn’t keep up with my then 16-year-old son. I needed to be in better shape to do the things I want to do and also just to be around for the long-term. I resolved to fix that, but it wasn’t until I found F3 that I did something about it. So I stand on my respect birthday much healthier in every way thanks to all of you. Thank you.