Uncategorized

Very Delayed Backbkast
Last Saturday!

#ao-clay-fortress

Hit that HC for attendees I forgot all that came but we had a great group. Brother please forgive me and forgetfulness.

Inspired by Billy Madison’s journey through back through school, this routine involves a running loop and exercise per grade. For best effects, perform routine on school grounds. Begin with a loop (ideally single-file line leader style) to simulate the grade, followed by an exercise with 12 reps as the exam. This concludes 1st grade. Run the loop again, followed by the 1st grade exercise x 12 reps plus a new exercise x 12 reps. This concludes 2nd grade. Continue with the loop and adding an exercise each time until you’ve completed one loop and exercise combo for each of the 12 grades.

1st Grade- Merkin
2nd Grade- Air squats
3rd Grade- LBCS
4th Grade – Dips
5th Grade – Reverse Lunge Easy
6th Grade – Freddie Mercury
7th Grade – incline Merkin
8th Grade – Monkey Humpers
9th Grade – Carolina Dry Docks
10th grade – Iron Mikes- Easy
11th Grade – Flutter Kicks
12th Grade -Burpees

And ceremonial Graduation Walk back to the COT.

Prayers: @trey.arrowood family.
Annoucments: Memorial Day Murph 6 am.

Sorry…..delayed #backblast from Tuesday.

I might miss some (or add some that weren’t there), but here goes.

#ao-the-square
I think these 13 met in the gloom for some sweating and some Irish music
@brian, @silasgeorge, @artocegueda, @trevkeva, @traviscprater, @branrich, @anttrain55, @hawker.alex, @tim.purvis1, @taylorkedwards, @jeremy.florida, @jessepoarch, @jeremy.hemsworth

Me and the fam are going to Ireland at the end of next week, so the playlist was Irish bands, including: U2, Dropkick Murphys, The Cranberries, Van Morrison, Thin Lizzy

Set 1 at the plaza:
3 sets of:
Bear Crawl
20 Merkins
20 Jump Squats
20 LBCs

After that, a little change in the music. Not an Irish band, but since everyone is always after me lucky charms, we did Tree Huggers while Get Lucky (Daft Punk) played and did merkins whenever they said Get Lucky.

Set 2 in the parking lot beneath the plaza:
3 sets of:
Sprints
5 Burpees
10 Reverse Situps
20 Monkey Humpers

Set 3 after a mosey back to the square:
Continue the following excercises until time ran out:
5 Squats
5 Merkins
5 LBCs
5 Carolina Dry Docks

Announcements: Shirt orders soon. Murph on Memorial Day.
Prayer Requests: All I can remember is that Pits needs a new alternator. Sorry if I missed others.

#ao-bragg-isle
@jessepoarch @trevkeva @dcs1009 @tim.purvis1 @jeremy.florida @brian @taylorkedwards @anttrain55 @childishgambino @Proton (Knoxville) and YHC

Choo Choos Birthday Q 5 months late.

Warm up and 50 SSH in cadence

The Thang
Music and a Mile (almost) of 30s

30 x
Lunges
Heel raises
Squats
(Mosey)

LBC
Heels to heaven
L,R side ups
(Mosey)

Werkins
Shouldertaps
Carolina Dry docks
(Mosey)

Bicycles
American hammers
Imperial walkers
(Mosey)

3x 30 yard hill sprints medium,hard,hardest effort
(Mosey)

Mountain climbers
Ran out of time
(Mosey to the cars)

Burpees for the 6

COT

Grateful for the time together this morning.

#f3dads sorry I left off new kids Shot and Sprawl!! I’ll get some pics up shortly. This group pic doesn’t have everyone.

#f3dads
#ao-clay-fortress
Sunday 5/21/23

@silasgeorge @artocegueda @hawker.alex @bencpt @traviscprater @jeremy.hemsworth @tgarmington and YHC

2.0s Seal, Roaring Fire, Artemis, and SpiderMonkey.

Welcome “New Kids”
Koala
Gobbles
Starscream
Stunt Double
Axle
Trombone Shorty

Dads and kids – short jog to the other side of the creek.
“F3 stands for fitness fellowship and faith. Kids – why are each important?”
• “To stay healthy”
• “Faith in God is important”
• “cause dads don’t have any friends!!l :rolling_on_the_floor_laughing: :rolling_on_the_floor_laughing:

Warm up – I forgot how to count Good Mornings so things started well. :grinning:.

Thang 1 ( 10 x30) try to get 30 reps
• knee to elbow
• Merkins (many dads with kids on their backs :grin:)
• Shoulder taps
Sprint to that tree
• mountain climbers
• heel touches
• some other Ab exercise
Sprint to the other tree
• American hammers
• WWI
• heel raises
• squats
Sprint to the other tree

Thang 2

Moby “Flower” Burpees on the Sally down

What an honor to be with the kids. My M was there to take some photos (will post them tonight)…she couldn’t say enough about how proud she was of the men leaders in F3. She’s heard me talk about it…and puts up with me getting out of bed at 400am. but to see it at work…and being examples for the kids…she hopes it grows to reach hundreds or more in the community. Couldn’t stop talking about what a great thing it is. :us: :muscle: :pray::skin-tone-2:

@trevkeva despite my absence you can attribute me with not knowing any of the songs of the day. I Don’t recognize any of those titles.

Chef’s kiss of a backblast right here

Old Fort park

Where is F3 Dads at? @silasgeorge

Here’s the songs you heard today.