Backblasts

Date: 2023-07-31
AO: thepatriot
Q: 2 percent
PAX: Bone, citrus, Anchorman, Pilsbury, Fredo, Lazlo, Booking, bogey, Big Short, Strange Brew, Jag, Smokey, Roadkill, Coconuts FNGs: None
COUNT: 15
WARMUP: SSH, IW’s, Hill Billy’s, Arm Circles, Moroccan Nightclubs, Michael Phelps, Willy Mays Hays, RVE’s, Downward Dog, Kobra Kai, World’s Greatest Stretch

THE THANG: Start at the goal line. After each exercise we traveled 10 yards via either Bear Crawl, High Knees, Skips, Karaoke, etc.

Squats x20
Bonnie Blairs (IC) x20
Jump Squats x20
Angry Chair (Chair pose w/ Seal Claps) x20
Copperhead Squat x20
Lunges x40
Mountain Climbers (IC) x40
Plank Jacks (IC) x10
Merkins x40
Gas Pumpers x40
Hand Release Merkins x20
Burpees x10

Round 2

Bonnie Blairs (IC) x30
Gas Pumpers x20
Carolina Dry Docks x30
Angry Chair x30
Walking Lunges 20 yards
Squats x10
Merkins x10
Jump Squats x10
Hand Release Merkins x20
American Hammers (IC) x20
Plank Jacks (IC) x30
Mountain Climbers (IC) x20

Princess Tea Party – partner exercise involving PAX back to back 20 count Angry Chair followed by 20 count Patty Cake Merkins

MARY: Alabama Prom Date x30 Penguin Crunches x30, Flutter Kicks x30, J-Lo’s x30, Nolan Ryan’s x20

ANNOUNCEMENTS: New AO launching either on a Tuesday or a Wednesday either next week, the following week or maybe it already happened last week

COT: “If you carry joy in your heart, you can heal any moment.” – Carlos Santana (the musician, not the baseball player)

Date: 2023-07-31
AO: horizon-ao
Q: Fish Fry
PAX: Kodiak, Magoo, Purple Rain, Attache’, SPINAL TAP, Mr. Hand, Armbar, Jazz Hands, Repo FNGs: 2 Jazz Hands, Repo
COUNT: 10
WARMUP: IWs, Michael Phelps, LBACs, Copperhead Squats, Smurf Jacks, High Knees, Butt Kickers THE THANG:
Three teams competed in F3opoloy doing various exercises as dictated by the squares. MARY: J-Los X dice roll, Plank Saws
ANNOUNCEMENTS: 9-11 stairclimb, Dad’s Camp
COT:
Quoted a poem from a memoir I was reading in a section on peacemaking. The poem fragment was “Little drops of water/little grains of sand/make the mighty ocean, and the pleasant land.” by Julia AF Carney. The point was that much of the good we do in our life is composed of unremarkable moments done day after day.

Date: 2023-07-31
AO: thefarm
Q: Infinity
PAX: Hydrant, Moneyball, Chile, Sparky
FNGs: None
COUNT: 5
WarmUp: SSHs, Don Quixotes, WMHs, and LBACs with leg raised

The Thang: DT
5 RFT: DT is in honor of USAF SSgt Timothy P. Davis, who was killed in Afghanistan (Operation Enduring Freedom) after an explosive device struck his vehicle. He died at the age of 28 and is survived by his wife Megan and his 1 year old son T.J. – 12 Row-Deadlifts (bent over row combined in sequence with a deadlift), IC – 9 Coupon Curls, IC
– 6 Coupon Shoulder Presses, IC
– 10 Steps OH Walking Lunges or Murder Bunnies

5-10-5 Jack Webbs (Merkins and Raise the Roofs)

15 Bonnie Blairs, IC

Announcements: Trolley has Q Wednesday and Chile has Q Friday. 9/11 Stair Run will be on a Monday morning this year (confirmed) at the Lincoln Memorial.

Mary: Leg Raise Ring of Fire, Side Crunches, Flutter Kicks, and J-Lo’s.

CoT: Q-Source: The Jester
The Daily Discipline Over The Temptation Of The Flesh That Hinders Acceleration – Every man has his own personal Jester
1. The concept of “The Jester” is a temptation of the flesh that is inconsistent with your values and hinders personal growth and alignment.
2. The recognition that the Jester is a master liar, using lies to draw near and stay close.
3. The five biggest lies the Jester tells: “You Are The Boss Of Me,” “You Are What You Do,” “You Are (relatively) Not That Bad A Guy,” “The Jester And Virtue Can Coexist,” and “You Can’t Live, If Living Is Without Me.”
4. The importance of preparedness to keep the Jester at bay, both for expected and unexpected circumstances.
5. Mindfulness is the key to training our brain from giving into the Jester—treat him as a toddler throwing a fit in a shopping store; that is, recognize his fit as such, sit with him but don’t give in, and wait for it to pass.
6. The more we prepare and practice such mindfulness, the better we get at doing it.

Date: 2023-07-29
AO: thefarm
Q: Sparky
PAX: Infinity, Firehead, Trolley, B Roll
FNGs: None
COUNT: 5
WARMUP: yoga
THE THANG: yoga
MARY: yoga
ANNOUNCEMENTS: infinity has Monday, trolley has Wednesday
COT:
An important step of a group forming is having the group meet outside their normal formation. Seeing others in a social situation can help build trust. As the members of the group get to know each other in a different setting, it can add a dimension. F3 encourages our groups to meet outside the beat downs.

Date: 2023-07-29
AO: thesandlot
Q: 2 percent
PAX: Magoo, citrus, CableGuy
FNGs: None
COUNT: 4
WARMUP: SSH; Imperial Walkers; Hill Billy’s; Moroccan Nightclubs; Cherry Pickers; Itty Bitty Arm Circles; Willie Mays Hays; Michael Phelps; Downward Dog; Kobra Kai; World’s Greatest Stretch

THE THANG:
PAX participated in a simple dice game that likely hit all muscle groups. Here’s what we did:
Round 1 – 4 sets. 10 reps for each exercise corresponding with their dice number.

Round 2 – 10 dice rolls. 10 reps for each exercise corresponding with the dice number rolled. Number Exercise
1 Coupon chest press
2 Tricep Press
3 Pull up or bent over row
4 Bonnie Blair (2 count)
5 Coupon Curl
6 Blockees

Round 3: New game. New exercises below. Roll the dice twice. First roll determines the exercise, second roll determines the number of reps. 25 sets. Number Exercise
2 Bulgarian Split Squats (each leg)
3 Seal Claps (in cadence)
4 Derkins
5 Coupon Swings (O.Y.O.)
6 Jump Squat w/ Knee Slap
7 Figure 8 (in cadence)
8 Front Raise (O.Y.O.)
9 Plank Jack (in cadence)
10 Side Shuffle Touch the Ground (in cadence)
11 Jack Knife
12 Traveling Merkins (O.Y.O.)

MARY: Quick Mary w/ Box Cutters, Toy Soldiers, Nolan Ryan’s

ANNOUNCEMENTS: New AO launching at Columbia Baptist Church in Falls Church on Wednesday 8/23

COT: COVID is making it’s summer comeback tour. QIC just had his first ever bought with the virus and it was not mild. Be safe and stay healthy!