Tag: fitness

Backblast! Last black diamond of 2024!

by Tortuga, posted in Uncategorized

DATE: 2024-12-31
AO: #ao_tar_pit
Q: @Tortuga
PAX: @T-bone @Panhandle @Banks @DQ @T.B. @Tortuga
FNGs: None
COUNT: 6

WOR: 3+ min SSH to the beat of “March of the Swivelheads”.

The Thang:
The sandball(115 lbs) and med ball(20 lbs) got carried to the top of the spa.  Teams bid a number of burpees to be completed at the top of the spa.  Losing bid carried the sandball with no burpees.  Winning bid carried med ball and did burpees.  The Respect team won the bid with 11 burpees.  Disrespect got the sandball to the top before all burpees were completed.

EMOM timer starts.
Run to the bottom of the ramp and back up.  Do three reps.  Add a rep each minute.  If PAX fails to complete reps on a round, the run shortens to the level section of the ramp (less than ⅓ of the way down).  Reps continue to increase so everyone is always on the same number of reps.  The second failure results in eliminating the run.  The first PAX to fail a third time (with no run) carries the sandball down and back up.  Second to fail carries the med ball.  Once the sandball reaches the top, the round ends for everyone.

Round one: burpees.
Round two: Mike Tysons.  Feet against the wall, knees bent so butt is close to the wall, straighten legs to a merkin then return to starting position.
Round three: star jumps.  Once we got to 16, we skipped to 18, then 20, 25, 30, 35.

Back to the flag with roles switched from earlier move: team respect took the sandball, while team disrespect took the med ball and did 11 burpees.  Again the sandball won.

Moleskine:
George Bernard Shaw, “You don’t stop playing because you get old, you get old because you stop playing.”  A Yale study showed that those with a positive view on aging lived an average of 7.5 years longer than those with a negative view.  Keep playing, Boys!

COT: Prayers for a safe New Year’s celebration, DQ’s friend’s mom passed away, TB and M have a busy January, so does DQ.

F3 Nation Anniversary: The original workout

by Sparrow, posted in Uncategorized

In honor of the founding of F3 on 1.1.2011, we ran the original workout on 1.1.2024 with slight modifications. Unmodified original can be found here. https://f3nation.com/backblast1/

Side straddle Hop 20
Stretches

Warmup lap around the loop (Street lights, taking first bridge back).

  • Merkin/American Pushups (20)
  • Wide-Arm Pushups (20)
  • Diamond Pushups (20)
  • Partner / Inclined Pushups (everyone in plank. Feet on shoulders of another pax. Everyone pushes up at the same time.) (5 ish)

1 x loop (Double file line)

  • Knee-Ups (10) +  Dolly (10)  
  • Flutter Kick (10 4 count)
  • The Little Baby Crunch (110)

1 x loop (Carry 1 coupon in place of flag)

  • Side-Straddle Hop 
  • Squat Thrust
  • Mountain Climber

1 x loop (Double file scout run)

Jacob’s Ladder on that hill, increasing the number of burpees done at the top of each hill sprint up to 5 burpees.

Monkey Shockers:
Mixing the basic exercises in sequence, three in a row, with short rest in between.

Moleskin: F3 spun off from a workout called Qrusaders. (This is why we call the leader the “Q”). Qrusaders was so popular that they closed it to new members. Qrusaders was great, but they limited their impact by restricting its reach. If you want your life to count, give it away. “For whoever would save his life will lose it, but whoever loses his life for my sake will find it.”