Backblasts

DATE: 2023-06-14
AO: Aerie
Q: Lonestar
PAX: Rocketman, Yellow Jacket, Stewie, Passport
FNGs: None
COUNT: 5
WARMUP: side straddle hops, Mike Phelps, picking cherries, mosey THE THANG:
1. 50yd mosey into 50 yd sprint 4x
2. 25 second wall stands followed by 10 jump squats. 3X
3. 100 yd w/ coupon. 25 yd curls, 25 yd military press, 25 yd suit case carry each hand. With abs every 25 yds. 4X 4. Typewriter!!! 5 yd side bear crawl with 1 merkin every 5 yds. 2X 5. Motivator 8 to 1
MARY:
ANNOUNCEMENTS: region beatdown on Saturday.
COT:

DATE: 2023-06-14
AO: Compound
Q: Major Payne
PAX: Hightower, Rambler, Jenner, Poe, Sam Adams, Obadiah, Wapner (F3 Cape Fear), Gopher (F3 BOISE), Yardbird, citrus, Doodles, Monk FNGs: Stu (F3Alpha)
COUNT: 14
WARMUP: SSH, IW, WMH, LBACs Front and Rear

THE THANG: Today we honor the U.S. Army for its 248th birthday! The Army has 10 active duty Divisions, and each has their own culture and heritage. Our workout will pay tribute to each Division. Hooah!

– First — 1 x cross field coupon drag (move those main battle tanks!), honoring the 1st Armored Division; Old Ironsides – Headquartered at Ft Bliss, TX.
– Then 1 x cross field horse gallop (bear crawl) to honor the 1st Cavalry Division. they are known as the First Team and are headquartered at Ft Hood, TX.
– And the final Division with the #1 is the 1st Infantry Division, The Big Red One. We honor them with a cross field sprint. They are headquartered at Fort Riley, Kansas.
– Mosey off the field with coupons in hand — because the Army Goes Rolling Along. Pass through the parking garage and complete 2 x coupon lunges (IC) to honor the 2nd Infantry Division; Warrior Division. Their motto is “Second to none,” and are headquartered at Camp Humphreys, Republic of Korea.
– Mosey onward to the Mosaic turf field area where we complete 3 x Blockees to honor the 3rd Infantry Division; Rock of the Marne and Marne Men. They are headquartered at Fort Stewart, Georgia, near Savannah.
– Stay in place to honor the 4th Infantry Division; the Ivy Division, whose motto is Steadfast and Loyal. What better way to demonstrate that than to complete 4 x coupon “No Surrenders!” 4th ID is headquartered at the beautiful Fort Carson, Colorado.
– Leave the coupons on the corner (at your own risk due to abundant dog walkers in the area) and climb to the top of the parking garage for a quick sunrise (and Proof of Life) pic, then knock out 10 x Mountain Climbers to honor the 10th Mountain Division “Mountaineers,” headquartered at Fort Drum, NY. (Unfortunately for @Wapner, a dog christened his coupon — always a risk in the city if coupons are left unattended. Sorry about that brother!)
– Grab coupons and mosey to the underground parking garage for 25 x pull-ups honoring the 25th Infantry Division “Tropic Lightning!” These light fighters are headquartered at Schofield Barracks, HI.
– Continue onward back to the start point for 82 x Merkins to honor the “All-American” Division, the 82nd Airborne headquartered at Fort Bragg (Fort Liberty), North Carolina!
– And finally, complete 101 x SSH to honor the legendary 101st Airborne Division (Air Assault), the Screaming Eagles, headquartered at Fort Campbell, Kentucky.

ANNOUNCEMENTS: June 17 0700 Convergence at The Patriot AO for the F3TheCapital 5-Year Anniversary; Also, shirt orders are still live! Lots of new PAX out there, so order your shirt now! https://f3.mudgear.com/products/f3-the-capital-pre-order

COT: America’s Revolutionary War began on 19 April 1775 with exchanges of fire between British regulars and Massachusetts militiamen at Lexington and Concord. As citizen soldiers from several New England colonies (New Hampshire, Connecticut and Rhode Island) responded to assist their Massachusetts militia brothers, a state of war existed between the four colonies and the British government. This force of New Englanders surrounded Boston and had the British troops who were there under siege, but they needed help. They appealed to delegates of the Continental Congress. When the delegates to the Second Continental Congress convened in Philadelphia on 10 May, they soon learned that armed men commanded by Ethan Allen and Benedict Arnold had captured the British forts at Ticonderoga and Crown Point on Lake Champlain in New York. The constitutional crisis, in which Americans sought a redress of grievances from the British king and Parliament, had now fully become open hostilities. The delegates realized that even though many desired reconciliation, they would now have to address the new military situation. The Congress took the next step that eventually transformed a local rebellion in New England into a war for independence when it established the Continental Army: the force we know today as the U.S. Army. On 14 June 1775, 248 years ago today, Congress “Resolved, That six companies of expert riflemen, be immediately raised in Pennsylvania, two in Maryland, and two in Virginia — 10 companies total initially (about 1,200 men) — and as soon as possible, march and join the army near Boston, to be employed as light infantry for a period of one year. The next day Congress voted to appoint George Washington “to command all the Continental forces” and began laying the foundation for “the American army.”

We are fortunate to live in the best country in the world. The Revolutionary War was a struggle; one where success most definitely was not guaranteed. Much blood has been shed since then and truly Divine intervention has led to what we know as the United States of America and the liberties we all enjoy. Our Army, whose mission is to fight and win America’s wars, has been here to defend our liberties and it is right to acknowledge and remember its origins as well as what it has become today. Today is a great day to simply pause for a moment to acknowledge the birth of one of the military services that has defended our imperfect, but truly extraordinary nation. God Bless the U.S. Army and God Bless our country! Aye!

DATE: 2023-06-14
AO: Patriot
Q: Legacy
PAX: Bone, Wedding Singer, Lazlo, Shake ‘N’ Bake, Big Short, Booking, CableGuy, bogey, Strange Brew, Vila, Jag, Ice Tea FNGs: Boomer (DR — SC)
COUNT: 14
WARMUP: SSH, IMP WALK, HILLB, ITTY BITTY, PHELPS, CHERRY PICKRZ, DOWNWARD DOG, WGS, Mosey out to big flag in front of YHS
THE THANG: 1) Jacob’s Ladder, Up the hill on Yorktown Blvd in front of the school, burpee, back down, escalating to five burpees, mosey to arena, 2)Arena circuit: Dips, Bulgarian Split Squats, Shoulder Taps (IC), Bear Crawl out and back, Repeat 3x, with a check-in on fatherhood gratitude at the end, mosey back 3) At field, circuit: Bonnie Blairs (IC), Merkins, Freddy Mercuryies (IC), Smurf Jacks (IC), Mountain Climbers (IC), Run to 50 and back, 2X on this CIRCUIT, and another fatherhood-gratitude check-in, 4) FINAL CIRCUIT, AMRAP 5 Min: 5 Diamond Merkins, 10 Four Count Freddie Mercuries, Butt Kickers to the 20, 5 single count American Hammers MARY: LBCs, Flutter Kicks
ANNOUNCEMENTS: CONVERGENCE AT PATRIOT THIS COMING SAT 0700, COME FOR THE BEATDOWN, STAY FOR THE BREAKFAST BURRITOS
COT: YHC working on gratitude; it is in the Q-SOURCE (1.6) Fatherhood is a sacrificial relationship; you will be eventually be thanked, but after you are dead. Direct quote Q Source 1.6: 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. SYITG!

DATE: 2023-06-14
AO: Horizon-Ao
Q: Fish Fry
PAX: Gherkin, Disco, Magoo, Purple Rain, Mr Haand, 3 mile, SPINAL TAP, Kodiak, 2 percent FNGs: Tomb Raider, Kombucha
COUNT: 12
WARMUP: IWs, Michael Phelps, Abe Vigodas, Root Pickers, Bird Dogs, Cat Cows, World’s Greatest Stretch/Hamstring Combo, Supine Rockettes THE THANG:
Today’s workout was brought to us by the summer solstice when the earth is at its aphelion in its orbit and at its perihelion in winter. Several of our exercises focused on concentric (contracting) and eccentric (lengthening) lifts by using a 3 count up on concentric lifts and 3 count down on eccentric motions.

Shoulder press 3 count up, rifle carry to mid field, Should press 3 count down, keg carry back. Copperhead squats, front lunge to midfield, Pulse Squats, reverse lunge back Tricep extension, bear crawl pull to box, tricep dip, crawl bear pull back Concentric curls, farmer carry, eccentric curl, farmer carry Shoulder taps, karaoke to mid, toy soldiers, karaoke back
Super mans, murder bunnies to box, reverse super man, reverse murder bunnies chest press, farmer carry, bent over rows, farmer carry
mountain climbers, run to mid, bicycles, backward run
MARY:
Pickle pounders into hip bridges
Heels to heaven, leg push downs
ANNOUNCEMENTS:
Kodiak respect birthday Q Friday
Convergence Saturday at 7a at Patriot
COT: Q source Group: https://f3nation.com/groups-f-3/
EC reading on how eccentric strength avoids injury: https://peterattiamd.com/avoiding-injury-part-i-eccentric-strength/

DATE: 2023-06-14
AO: Farm
Q: Moneyball
PAX: Infinity, Sparky
FNGs: Wolverine (DR PAX)
COUNT: 4
WARMUP:
Beet Picker, Don Quixote, Willie Mays Hays, arm circles, Michael Phelps, World’s Greatest Stretch

THE THANG:
Broke into two teams for a game of War. Winner chooses whether to do exercises based on the two cards or SSH (later LBC); loser does the alternative. Face cards are 12 reps, aces are 15. Spades: Merkins
Clubs: flutter kicks (IC)
Diamonds: squats
Hearts: Bonnie Blair’s (single count)
Joker: all PAX do 5 burpees

Ring of Fire: hold an Al Gore + 3 Bobby Hurleys, repeat 3x

MARY:
Alphabet: PAX pick a word, all spell it with feet whilst on their six (words were FOOTBALL, ACCELERATE, STONE, and INFINITY). American Hammer, Doctor W, reverse crunch, hollow crunch.

ANNOUNCEMENTS:
Capital region convergence at The Patriot this Saturday (7am). Join for a workout, coffeeteria, and breakfast burritos.

COT:
This weeks topic (per Nano) is the idea of Groups, so here are some of my brief ramblings. With a group there’s no need to go it alone. Groups combine the strengths of their members, allowing us to achieve things we couldn’t on our own. By letting them help you, you grant them the same sense of meaning and purpose that we fee when we help others. Interdependency is a human reality that both necessitates and strengthens groups. Groups motivate us, build us up as individuals, and build up society as a whole.
Challenge: join (another) group, start a group, or take a bigger part in a group you’re already in.