F3 Emberwatch

Tag: downrange

  • Backblast: DR Free Parking, Since we brought Coupons!

    Date: 05/06/2026
    AO: #ao-Crack-O’Dawn (Las Vegas, NV – Emberwatch Region)
    PAX: @What?@Peacebone@Newsy. @Kodiak @Van Go!
    FNGs: 1 @Van Go!
    Q: @Formica (F3 Gwinnett cty GA)
    Count: 7
    Conditions: 62 nice!!
    Disclaimer/Mission/Credo: Given

    Warm-o-Rama: SSH (Side Stradde Hop), Little Baby Arm Circles, Pool Pisser, Seal Claps, Weed Pickers (ATTEMPTED a Motivator but YHC Fumbled up the Count!!!)
    Thang1: Moseyed to the neighboring set of parking spots, that happens to be the right size for this one, and set up for free parking.
    Set up: Free Parking is 5 rounds to be executed as seen below after setting your Coupon @ the painstation.
    Round 1
    Bearcrawl 6 spaces to your coupon
    1 set of 10 coupon presses
    HighKnees back to the Start

    Round 2
    Bearcrawl 6 parking spaces to your coupon
    1 set of 10 coupon presses
    1 set of 20 overhead presses
    Bernie Sanders (back peddle) back to the start

    Round 3
    Carioca (left shoulder leading) 6 spaces to your coupon
    1 set of 10 coupon presses
    1 set of 20 overhead presses
    1 set of 30 skull crushers
    Carioca back to the start (Right shoulder leading)

    Round 4
    Broad Jump to your Coupon
    1 set of 10 coupon presses
    1 set of 20 overhead presses
    1 set of 30 skull crushers
    1 set of 40 Sgl Count Lunges
    Mosey back to start

    Round 5
    Lunge Walk to your coupon
    1 set of 10 coupon presses
    1 set of 20 overhead presses
    1 set of 30 skull crushers
    1 set of 40 Sgl Count Lunges
    1 set of 50 goblet squats
    Moseyed back to the Start hold an airchair until the 6 is in.

    Thang 2:
    DORA – Pair up and group count alternating runner and exerciser
    100 – Merkin
    200 – BBS/LBC (due to time) – DNF (did not finish)
    300 – Squats DNF

    Mary: Gas Pumpers, Ankle Taps, Flutter Kicks

    YHC and @Faceplant(F3 NEO/F3 Orlando) gave praise for the region and AO for being an active operation and for extending a wonderfully warm welcome to us as we are DR (Downrange)

    NMM: We discussed the need for PAX and men in general to execute a “Shieldlock”, and remain consistent and maintain it. The power of 3 PAX together is unstoppable. This discussion flowed straight into a discussion on QSource regarding the “Whetsone” concept and the need in ALL of our society for this to take place. HIMs must embrace this opportunity to sharpen PAX around them, without this sharpening and maintaining, we will have a dull and vulnerable society. We need this more now than ever! For this to be affective, as stated in the Q Source we need to apply the three P’s to this, Proximity, have Purpose, and have Periodicity.

  • AAR: Less.

    – Less is More. Most men need less of these things in their life: weight, stress, anxiety, fear, loneliness, avoidance, drama, ego, and others. We discussed how to help each other with these things.`

    Backblast: It started out as a dark and gloomy day at AO Death Pond. 55 degrees was not the weather two pax from the Southeast expected. What? was on the scene with coupons and gloves ready to go. What? generously offered the Q to Faceplant, who graciously accepted.

    We started on time at 5:15am and commenced with the welcome, 5 core principles, mission of F3, and the disclaimer.

    Warmups: (1)small circles (2) tappy taps (3) grass pickers (4) side straddle hops.

    The Thing: Pyramid of Pain

    The goal of today was to get to:
    – 100 Merkins
    – 100 Big Boy Sit-ups
    – 100 Curls
    – 100 Goblet Squats
    – 100 Overhead Press
    – 1400/700 Meter Run/Walk

    We will do a 7 round pyramid to get there. They were all in cadence.

    5 reps of each exercise followed by a run. Repeat process with 10 reps, 20 reps, 30 reps, 20 reps, 10 reps, 5 reps (sloth style).

    We broke up each round with a run/walk break.

    com.nhncorp.m2app 28.0.2