Backblasts

DATE: 2022-07-03
AO: Mor-Ruck-Ing
Q: Old Bay
PAX: Yardbird, Old Bay
FNGs: None
COUNT: 2
Speed ruck, no beatdowns.

7.44 miles with 15:41 avg, two miles were under 15.

15,000 steps

Conversation halted last two miles as dogs 🐕 were barking and PAX were breathing 😮‍💨

DATE: 2022-07-02
AO: Freestate
Q: Winston
PAX: Dungeon Master (Amon), ShowMe, Horshack, Butter
FNGs: Novacaine, PurpleFox
COUNT: 7
WARMUP:
25 side straddle hops IC
Jog to far corner of the field
25 side straddle hops IC
Jog to far corner of the field
25 side straddle hops IC
Jog to far corner of the field
25 side straddle hops IC
Jog to far corner of the field

15 hillbillies IC
15 hairy rockets IC
10 pike hop merkins IC

10 sit throughs IC
10 abe vigodas IC
10 cherry pickers IC

THE THANG

1 min AMRAP circuit (20 LBCs IC between sets)
1 Curl to over head press
2 Coupon squat to overhear press
3 Curl to halo
4 Taint scrapers
5 Incline mirkins

Pax completes 3 blockies at the starting line then…
Murder bunnies to the second line
Bear crawls to the third line
Runs to the end of the field and back to the coupon
Rifle carries the coupon to the start
Holds plank until everyone is back

Repeat three times

MARY:
20 big boy sit ups single count
20 X factors ic
20 count ic plankorama
20 flutters ic alternating short/long every 5

DATE: 2022-06-28
AO: Delphi
Q: I-Beam
PAX: Hightower, Nano, Juneau, Peanuts, K-Pop, Hoolihan, YNAB FNGs: None
COUNT: 8
WARMUP: Mosey, SSH, Michael Phelps, Cherry Pickers, Arm Circles THE THANG: Crazy 88’s workout modified for time
PAX took a spot with their coupon along the sideline of the field Round 1: 11 rounds of 8 merkins with a sprint to the opposite sideline.
PAX brought in the six with a wall sit. Once all PAX were on the wall, one round of bear crawl ricky bobby was performed
Round 2: 11 rounds of 8 overhead press with PAX choice of coupon carry to the opposite sideline
PAX brought in the six with a wall sit. Once all PAX were on the wall, two rounds of bear crawl ricky bobby were performed Round 3: 11 rounds of 8 squrls/curls with a rifle carry to the opposite sideline
PAX brought in the six with a wall sit while a coupon was passed down. Once PAX passed the coupon, PAX bear crawled to the end to be ready to receive and pass coupon. Two rounds completed. MARY: Yes
ANNOUNCEMENTS: None
COT: Cherish the time with those you love.

DATE: 2022-07-01
AO: Patriot
Q: Shake ‘N’ Bake
PAX: Lazlo, Bone, Legacy, Patchouli, Old Bay, Sunshine, Jenner, Maj. Payne, Wedding Singer, 2 percent, Big Short, CableGuy, Speedo, Anchor Man, Elvis FNGs: None
COUNT: 16
WARMUP: SSH, Imperial Walkers, Arm Circles, Michael Phelps, Cherry Pickers, WM Hayes, Downward. Dog, Cobra Kai

THE THANG: Mosey to main Yorktown entrance/amphitheater.
2 sets of: 20 step-ups, 20 dips
On to the basketball court, 5 burpees and 20 merkins
Back to the field for a trip through VHC Cardia ward.

Cone 1: (ER)
• 10x Derkin
• 15x Squat thrusters
• 20x Big boy sit-ups

Cone 2: (Cath Lab)
• 20x Coupon Curl
• 20x Shoulder Tap
• 20x Leg lift over coupon

Cone 3: (ICU)
• 15x Goblet Squat
• 20x Overhead press
• 30x Calf Raises (no coupon)

Cone 4: (CABX)
• 10x Burpees
• 15x Skull Crushers
• 30x Lunges (single count)

Cone 5: (ICD)
• 10x Coupon/Kettle bell swing
• 15x Bobby Hurley
• 20x Mountain Climbers

Cone 6: (Discharge)
• 10x Grave Diggers
• 15x Coupon Jumps
• 20x Plank Jacks

DORA drove us home
Pair up for 200x Bench/Chest Presses. Partner runs to 50yd and back

MARY: LBCs (50), Nolan Ryan’s (15/15), Freddie Mercury (20)

ANNOUNCEMENTS: Harpers Ferry Ruck Float tomorrow. Some other stuff about merkins…..

COT: 15-years ago today, my wife and I were reading bedtime story to our 3-yo when I announced that I didn’t feel well and was heading downstairs to lay down on the couch. About 10-minutes later, she came down and found me DOC (dead on the couch). She dialed 911 and started CPR. I should also mention, she was 5-months pregnant at the time with our son.

Paramedics arrived, used the paddles and an ephedrine shot to get my heart beating before they loaded me into the ambulance. Turns out I had a cardiac arrest AND a heart attack. I went through each of the events/procedures on today’s cones, including a quintuple bypass and the implantation of a defibrillator/pacemaker.

This event changed me but not in the way you see in the movies. I didn’t go out and start bungee jumping and living my life to the fullest each day. In fact, I eventually did the opposite. I slowed down, began to appreciate what I have, and started to take care of myself, for the most part. I had another cardiac event 5-years after the initial one and this is when I got serious about being healthy.

Around that time, I also picked up a book called “the obstacle is the way” and the main message finally changed my mind set with how I was approaching my life and health. Instead of dwelling on how unhealthy and unlucky I was and how limited my life could be as a result, I needed to adapt my thinking completely. My health situation was stressing me out, especially with two little kids in the mix. So, the shift happened when I faced my situation head-on. What stood in the way (heart disease), became the way to a healthier life.

Which leads me here today. Prior to coming to F3, I was staying healthy, but it was a solo adventure. My body was relatively healthy, but my head was stuck in the mud. F3 and you all have brought joy to my health journey. For that I thank all of you. The obstacle IS the way!

DATE: 2022-07-01
AO: Sparta
Q: Lightyear
PAX: Pop Fly, Zeus, Peanuts, Nano, Ashe
FNGs: None
COUNT: 6
WARMUP: SSH, 🍒 Pickers, micheal Phelps, calf stretch, merkins, 1 Lap Ricky Bobby
THE THANG: 1 – modified diamond workout. 1st lap around the track, at each corners, 7x Burpees. 2nd lap around the track, at each corner, 14 Big Boys. 3rd lap around the track, at each corner, 21 Bobby Hurley. 2 – 10 min EMOM or 10 Goblet Squats, 10 Merkins, 10 KBS
MARY: American Hammer, some god awful thing with the coupon when you use your legs to pull and push it around (I dunno, ask Nano), and block sit ups
ANNOUNCEMENTS: Pop Fly loves boy bands, Nano on the Q tomorrow, and check out the new monthly challenge. YHC on the Q 29 July for a surge of merkins for those who procrastinate. COT: enjoy the little things and focus on what really matters in life.