Backblast 1.11.2020

3 pax enjoyed unseasonably warm weather and conquered the beat down.

warmup

15 IC WINDMILLS

15 IC SSH

15 IC Toy Soldiers

15 IC imperial Walker

Mosey

The Thang W.A.S.H. Rinse Repeat

W- werkins 25 IC

A- American Hammer 50 IC

S- step ups 75 IC

H- hip thrusters 100 IC

Mosey

Repeat the W.A.S.H.

MARY

10 snow angels IC

General stretching

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BACKBLAST F3 HARRISBURG PA 1/9/2020: FARM-SHOW FOLLOW-UP

BACKBLAST: 1/9/20

Reservoir Park, Harrisburg PA

Thursday, 5:30 AM

2 PAX posted for a sprinting start to 2020!: Flintstone, HK Hershey Kiss (Q)


WARM UP
-Mosey from parking lot to top of playground & back
-4 count tempo squats 10ic
-4 count quarter merkins 10 ic
-burpees 10 oyo
-Coupon Carry – place 45 lbs coupon @ 60 yds & 50 yds; 35 lbs cinder blocks @ 40 yds & 30 yds; 25 lbs coupon @ 20 yds & 10 yards

THE THANG: FARM SHOW FOLLOW-UP

75 yards truck pull across parking lot (partner steer)
75 yards truck push back across parking lot (partner steer)
Flip-flop partners & repeat

25 lbs coupon station
Partner 1 = 1 minute Lunges w coupon
Partner 2 = 1 minute coupon Ground to Overhead (touch ground & lift overhead repeatedly)
Flip-flop partners & repeat

35 lbs coupon station
Partner 1 = 1 minute Turkish get-ups
Partner 2 = 1 minute Blockees
Flip-flop partners & repeat

45 lbs coupon station
Partner 1 = 1 minute Squats w coupon
Partner 2 = 1 minute Switching Merkins
Flip-flop partners & repeat

60 yard Farm Show Shuttle
6 coupons 10 yards apart ==> run up 1 side, snake between coupons down & back; sprint back to beginning

Coupon carry back to truck

75 yards truck pull across parking lot (partner steer; additional 210 lbs!)
75 yards truck push back across parking lot (partner steer; additional 210 lbs!)
Flip-flop partners & repeat

COT
Prayer for:
-Peace for Flintstone & whatever the Lord brings with the upcoming potential job position
-Healing & safety for injuries
-Growth of F3 Harrisburg

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1/9/2020

QIC: Semi

WARM-A-RAMA

20 All i/c
Seal jack
Plank jack
Windmill
Ssh
Seal wave
Cherry picker

THANG

Mosey to front steps of library
10 box jumps
10 hand release merkins
Up the steps 2 at a time and back down
10 each leg split squats
20 wide merkins
Up the steps 1 at a time and back down
5 tempo squats-3 count i/c
5 diamond merkins
Up the steps 2 at a time and back down

Mosey to park across the river
Using walls in park
4 rounds
10 derkins
10 urkins
20 double count flutter kicks

3rd F
Marriage after God – podcast
Communication
Date night
Community

Toy soldier set
50 lbcs
30 e2k
15 big boys

Mosey to bridge – crawl bear across
Mosey back to library

6 HIM showed today; semi, Chappie, Ruxpin, papa bear, Chairman, FNG loose wheel

Number Rama
Name rama
Cot


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Record numbers for a short jog around the block

https://youtu.be/Qw3gp30gllw

Warm Up-

20 each IC

SSH

Cherry Pickers

Have a lot to get in a short period of time…

The Thang:

Mosey to HR Block where we completed a Toy Solider set 60,40,20

Mosey to Food Lion bear craw from first light pole to second for 20 hand-release merkins. Lt. Dan to 3rd light pole for 50 double count flutter kicks.

Take a right out of Food Lion and Mosey down to Morris Av and back up to the car wash.

Break for 3rd F.

Wall sit while each PAX completes 10 V-ups.

Mosey back to CHOP.

Name-O-Rame

COT

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Backblast for 12.7.2020

We had two pax show up an early morning bestdown

Warmup

20 IC windmills

20 IC SSH

The thang

Round 1 Mosey

10 IC MERKINS

15 IC air squats

15 IC LBCS

Round 2 mosey

15 IC inclined Merkins

20 IC brick squat

20 IC LBCs

Repeat round 2 two more times

Mary

Snow angels

Freddy Mercury

Dying cockroach

Basic stretching

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Primis 1/8/2020

1/8/2020

QIC- Summit

Warm up- 

20 each IC 

SSH

Mountain climbers 

Arm Circles

WindMill 

Cherry pickers 

The Thang– 

Mosey to public parking lot 

1 set of Bolt 45s 

1 toy soldier set 

Mosey to pavilion on other side of bridge

25 dips IC 

High plank for 30 count , Low plank for 30 count 

15 dips IC 

HP for 15 count , LP for 15 count 

10 dips IC 

HP for 10 count , LP for 10 count 

Mosey to wheel house sign. 

Lt Dan across lot, 10 Mexican jumping beans.  

Lt Dan back, 10 Mexican jumping beams. 

Mosey back to parking lot. 

1 Toy soldier set

1 set Bolt 45s 

Break for 3rd F 

Mosey to basketball courts – 

40 lbc 

40 merkins 

Name-O-Rama 

COT 

3rd F-  (Thank you Vanilla For sharing this yesterday)

“BE CAREFUL WHERE YOU

GET YOUR COUNSEL

Blessed is the man who walks not in the counsel of the 

ungodly, nor stands in the path of sinners, nor sits in 

the seat of the scornful; But his delight is in the law of 

the LORD, and in His law he meditates day and night. 

He shall be like a tree planted by the rivers of water, 

that brings forth its fruit in its season, whose leaf also 

shall not wither; And whatever he does shall prosper.

PSALM 1 : 1 – 3

The brilliant first psalm contrasts the righteous and the wicked. Leaders, take note because the difference between the two seems to be where they get their counsel! Observe how a foolish leader can be led astray by a corrupt inner circle:

1. The leader begins to browse for the wrong counsel.

2. The leader begins to listen to the wrong voices.

3. The leader joins the wrong inner circle.

A wise leader meditates on God’s Word day and night. 

Note the results of receiving counsel from the right inner circle:

1. Stability

2. Inward nourishment and refreshment

3. Fruitfulness and productivity

4. Strength and durability

5. Success

The Maxwell Leadership Bible”

Excerpt From

Leadership Promises for Every Day

John C. Maxwell

https://books.apple.com/us/book/leadership-promises-for-every-day/id614745863

This material may be protected by copyright.

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BACKBLAST: PA FARM SHOW CONVERGENCE 2020!

The first trial run of the F3 Harrisburg PA Farm Show Convergence went well!

We experienced blood, sweat, & tears together during the burpee partner Qs. The first half of the Q and Mary were designed by Hershey Kiss, while Flintstone put together the Warm Up and the second half of the Q. Great minds think alike when it comes to Burpees and Partner workouts! Dos Equis from F3 Princeton led the way for the first Native Peoples (Indian?) burpee run after leaving Princeton, New Jersey at 4:15 AM and driving to Harrisburg by 6:15 AM. FNG Sketch Book held back the Merlot Splashes as he pushed himself and the rest of the PAX with that FNG combination of nervous & excited energy. Visiting PAX Cyclops brought the pain and pushed the PAX pace with turbo speed in all his movements (is 100 mph still considered a Mosey?!??) EXCEPT the sweet pain of S-L-O-W M-O-T-I-O-N flutter kicks! F3 Harrisburg PAX Geppetto demonstrated his proverbial Quiet Strength, leading by example as always, even when he is not the designated Q. Flintstone & HK Hershey Kiss combined partner-burpee Qs to make room for Fresh Milkshakes & Fried Cheese Curds! We wrapped it up with naming the FNG, COT, and bidding some PAX farewell while joining others at the Farm Show!

Geppetto navigated the traffic and parking mess around the Farm Show Complex, making short work of the crowds and traffic jams. After commandeering a crowded shuttle bus, Dos Equis, Geppetto, and HK made it to the coveted Farm Show Food Court for Coffeeteria. Coffee, milkshakes, potato donuts & more inspired a photographer from the Carlisle Sentinel to capture a snapshot of HK mid-donut-snarf!

Geppetto, Dos Equis, & HK took in the Farm Show Experiences of freshly-birthed calves, duckling Circles of Trust, chicken sandwiches & (more) milkshakes, high school rodeo championships, steer wrestling, bull-riding & much more. Fridge from F3 Lanco , his dad, and his boys also made a welcome appearance. It was good to see familiar faces, spend 2nd F time together, and lean-in to PA Farm / Agricultural traditions that are a major part of the Commonwealth and its people!

Lessons learned: 2nd F is just as important at 1st and 3rd F, All PAX have a lot to learn from one another and we are stronger together than on our own, Next year we need to plan & announce the convergence further in advance, Early in the morning (earlier start time) on the 2nd Saturday is the best target time for a FarmShow convergence, Dos Equis possesses an uncanny talent for effortlessly navigating crowded and complicated buildings while somehow obtaining cheese curds & tons of free food & beverage samples, phones DO NOT function inside the PA Farm Show Complex building independent of the on-site wi-fi shared by thousands of people at once (so painfully slow and dysfunctional . . . ) & there is no such thing as too many milkshakes!

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BACKBLAST: F3 HARRISBURG PA – PA FARM SHOW CONVERGENCE & 50/50 Q

BACKBLAST: 1/4/2020

Reservoir Park, Harrisburg PA

Saturday, 7:00 AM

6 PAX posted for PA Farm Show Convergence!:

Cyclops, Dos Equis, Gepetto, FNG Sketch Book, Flintstone (50% Q + Warm Up at beginning of WOD), HK Hershey Kiss (50% Q + Mary at end of WOD)

WARM UP

(Flintstone will enter his info by editing this post)

THE THANG – HK 50% Q

Burpee Native Peoples Run (5 Burpees before running to front) up lower hill and back

Burp Back Mountain x 2 (PAX completing 20-25 Burpees at bottom of hill while partner completes the run; can wait in plank after 20-25 reps)

THE THANG – FLINTSTONE 50% Q

(Flintstone will enter his info by editing this post)

MARY

Snow Angels / Snow Men10ic

Australian Snow Angels / Snow men 10ic

WWII sit ups 10ic

Flutterkicks 60ic (10ic shared among 6 PAX. Thanks for bringing it home Cyclops!)

COT

Prayer for:

-Praise and support for caregivers of Cyclops’ father

-Job opportunities for Bass Clef and Sketch Book

-Growth of F3 Harrisburg

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The name is Mr Ed

20190104

Q Psyc / Sharkbait 

Pax Burgundy, This One Time, Glee, Bruhaja, Great Clips, Cleveland Rocks, Red Light, Beach

Warm Up

Cherry Pickers 

Moroccan Night Clubs

SSH

Merkins

Copperhead Squats 

The Thang

Start at goal line

10 Burpee’s

10 Squats

Mosey to 5 yard line

10 Merkins

10 LBC’s

Mosey back to goal line 

10 Burpee’s

10 Squats

Mosey to 10 yard line

10 Merkins

10 LBC’s

Mosey back to goal line

Rinse and repeat adding 5 yards each round 20 rounds.

COT

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Dreary day beatdown

QIC- Chattahoochie

6 HIM beat the fartsack and endured the raindrop to post at the aegis for a little stroll out to rt 113 and back

Warm up- 25 SSH, 20 Windmills, 15 Seal jacks, 15 Cherry pickers, 15 Smurf Jacks all in cadence

The Thang- Mosey out west market street to rt113 M&T parking lot for the first pain station

20- Bobby Hurleys

20 Merkins

Captain Thor- 1 Big Boy 4 American Hammers 1:4 ratio up to 10:40

Mosey thru Parking lot to side street and back to Georgetown middle school

for 2 rounds of BLIMPS across front school yard.

5 burpees

10 walking Lunges each leg

15 Imperial walkers 4 count

20 Merkins

25 Plank Jacks

30 Squats

Mosey back to the circle for (5) 8 count body builders

(1) Squat, (2) legs out to plank position, (3)/(4) Merkin, (5)/(6) Plank Jack, (7) Legs back in to Squat position, (8) stand back up.

Dragon Crawl 1/4 way around circle, bear crawl 2nd 1/4, crab walk 3rd 1/4 duck walk 4th 1/4

Followed up with number rama, Name-o-rama and COT

3rd F borrowed from the Q source

Men hunt best in a pack.

Eyes to the side have animals that hide

Eyes to the front have animals that hunt

mans eyes are up front. We are hunters not hiders in fact we are the aoex predator of the worlds apex predators. but unlike the other hunters are success is not based upon our strength, speed or size of out fangs. it is our ability to hunt together in a very complex way that puts man at the very top of the food chain. no other animal can do that. some animals like wolves hunt in packs because they have envolved to be more successful that way, but their focus is based upon their prey, what they see before them their eyes are up front. when they claim their prey it is distributed along a vertical pecking order starting with the alpha male of the pack.

the man pack hunts differently instead of focusing on its prey a man works cooperatively with other men in the pack to see what may be behind them he realizes that his eyes up front can only see from 9 through 12 to 3 o’clock he is blind to his 6 unless another man watches it for him. After all what good is the hunt if the hunter himself is taken out from something that sneaks up on him from a place that he himself can not observe. no man can see his own 6. having hunted that way as part of a team man also distributes the catch that way. instead of vertical distribution driven by status man shares the bounty horizontally in reconition of the value of each member brings to the overall success of the effort. the man that watches the 6 is just as important as the man that throws the spear.

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