Author: backblasts

Backblast: Lifting and Carrying Heavy Things
Date: Saturday, 07/22/23
AO: #ao_tar_pit
PAX: @Panhandle @T-bone @Cottontail @SAGA @LouGee @Sparrow @Banks
FNGs: 0
Q: @Banks
Total: 7Conditions: Gorgeous MorningDue to the bike race in Glen Ellyn, we met at Ackerman (AO Flat Earth) for this morning’s beatdownWarm-O-Rama:

• 7x Motivators
• 10x Windmills IC
• 10x Mountain Man Poopers IC
• Picking Daisies
• Michael Phelps
• 5x Slow @T-bone Burpees

Thang 1: Carrying Weight
Most of us put on rucks and picks up Sandbags and began an approximately 1 mile walk around Ackerman Park. We stopped 4 times and completed 25 Merkins with rucks on, and the stopped 4 times and completed 25 Bent over Sandbag RowsThang 2: BOMBS with Sandbag toss
One PAX would throw the sandbag while the other completed a set of BOMBS at 10 reps and then would run and swap out with them. We went ~ 150 yds out and backThang 3: Heavy Lifting
We circled up the PAX and assigned each an exercise for each station along with reps. Once everyone was complete, we rotated. We completed 3 rounds with decreasing reps

• 6/4/2 Medicine Ball Over the Shoulders
• 12/8/4 Sandbag Overhead Press
• 12/8/4 Sandbag Gravediggers
• 18/12/6 Dips
• 6/4/2 Sandees
• 12/8/4 Merkins
• 12/8/4 Bent Over Sandbag Rows

COT: @Pool Boy and familyMOLESKIN: From Admiral William McRaven: He was a Navy SEAL and gave a famous graduation speech at UT Austin called "Make your bed". This is a quote from his book that I liked: "Life is filled with circuses. You will fail. You will likely fail often. It will be painful. It will be discouraging. At times it will test you to your very core. But if you want to change the world, don’t be afraid of the circuses!"Here is the book for any interested, it is a good short listen or read: https://www.goodreads.com/book/show/31423133-make-your-bed

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Date: 7/20/2023

AO: #ao_dark_room

PAX: @Best In Show, @Toto, @Tarzan, @Crack, @Flushy, @Manhole, @Beaker

FNGs: 0

Q: @Beaker

Total: 7

WOR:

The following exercises were performed in cadence with a different PAX leading the count.

Mountain man poopers

Mountain climbers

SSHs

Squats

Mosey to the large pavilion

Thang 1

Once again, we rotated leaders and the following exercises were performed in cadence. We did two set of each exercise.

Mike Tysons

Pistol squats

LBCs

American hammers

The People’s air presses (sit in the People’s chair, while doing empty hand overhead presses, ic)

Mosey to the baseball diamond

Thang 2

7 of Diamonds

We were limited by time so we only did two rounds around the baseball diamond. First round we bear crawled to each base and did 7 burpees, then bear crawled to the next. Plank for the 6. Second round we Bernie Sanders-ed to each base and did 14 overhead claps, ic.

Mosey to the flags

‘6’MOM

Boat-canoe

Flutter kicks

Low plank

Date: Saturday, 07/15/23
AO: #ao_tar_pit
PAX: @Panhandle (respect) @T-Bone (respect) @Cottontail @Ankles @Falsetto @SAGA
FNGs: 0
Q: @SAGA
Total: 6

Conditions: delightfully rainy gloom

Warm-Up: motivators / merkins / plank / Abe Vigodas / tappy-taps / OYO stretch

Thang 1: partner mile—4 laps rotating through these exercises (while one PAX runs, the other is doing the stationary reps): blockees / curls / overhead press / rows

Thang 2: partner mile—4 laps rotating through new exercises: plank / squats / LBCs / lunges

Thang 3: ROUND 1: one PAX farmer carries 50 yards out and back while other PAX completes burpees // ROUND 2: repeat but earn a medal = 1 more burpee from previous round total for bronze, 2 more for silver, 3 more for gold

Thang 4: sprint to endzone while partner PAX does merkins / jog back as partner does BBSUs

Mary: @Panhandle cadence flutters!

Announcements: #2nd-F improv event tonight

COT: 2.0s / @DQ’s quiver

MOLESKIN: Failure is a good teacher if one is willing to listen and then apply the lesson to life. Show up.

Backblast: Q School Beatdown
Date: 07/11/23
AO: #ao_mastodon
PAX: @Banks@Sparrow@Jolly@Shiplap@Samsonite@Spokes@Hancock@Panhandle@Cheese@LouGee@Maniac@Stock boy@The wet burrito@Manhole
FNGs: 0
Q: @Shiplap
Total: 16Beautiful day at AO Mastodon. 16 PAX came for what they thought would be a lot of talking and tips about Q’ing. What they got was a moderate beatdown, a few tips, and a few examples of what not to do. Hope all had fun and enjoyed5 Core principles and disclaimerWOR: SSH IC x 20, Merkins IC x 10, Squats IC x 15, Copper Head merkins x 10, copper head quats x 10, picking daisies5 EMOM – 35 SSH and 8 burpeesThe Thang: Circled at the bottom of Hoffa for some IC resistence trainingMerkins and block merkins – 11, 10, 9……..Coupon press IC x 30Rows IC x 25One Arm rows, IC x 20Copper Head rows x 10Tricep Extentions x 20Skull Crushers x IC x 20Copper head skull crushers x 5Squats IC x 25Lunges OYO 10 each legCurls IC x 255 count copperhead curls x 10Lunges x 10 each leg6MOM: Crunches x 25, Slow bicylces x 10, Leg lifts IC x 15COT: Prayers for all the PAX, and unmentioned requests, praise for bringing F3 to all of us.Moleskin: There is one undeniable truth; Men need authentic relationships with other men who are working to be strong fathers, husbands and leaders. Isolation will destroy a man! We have the opportunity to change our community and the trajectory of our families. Getting in the best shape of your life is just a by-product. The workout is what draws most men like a magnet but the relationships, brotherhood and community keeps men coming back. Come check out an F3 workout near you and help us accomplish F3’s mission to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Black Diamond

Date: Tuesday, 07/11/23
AO: #ao_mastodon
PAX: @Crack @Beaker @Pool Boy @Blackout @LeMond @Ankles @SAGA
FNGs: 0
Q: @SAGA
Total: 7

Conditions: A warm summer morning.

WOR: side-straddle-hops / squats / mtn. man climbers / OYO stretch

THE THANG: an 8 mile ruck loop to our three original AOs: starting at Mastodon we made our way to Tar Pit and then followed the Prairie Path over to Ground Zero and returned back to Mastodon in just over a 2 hour adventure.

COT: prayers for @Crack & work, @Pool Boy’s family, @LeMond’s M

MOLESKIN: We are but a grain of sand, but O how wonderful, this landscape of beach that is human history.

Date: Saturday, 07/08/23

AO: #ao_tar_pit

PAX: @T-bone @SAGA @Beaker

Q: @Beaker

Total: 3

Conditions: Wet and warm

Warm-Up:

SSHs (x12)

Tappy taps (x12)

Batwings + pretzel arms (ic, x12)

Thang

Moseyed to the hamster wheel

Dirty MacDeuce

A round consists of a set of 12 reps for each of 3 exercises, in cadence. followed by a run up the hill to the wall, and back down. we completed three rounds for a group of three exercises, and then switched exercises and rinse, lather, repeated. The exercises were as follows:

Group A

Curls for the gurls

Goblet squats

Coupon flutters

Group B

Skull crushers

Lunges

Shoulder taps

Group C

Bent over rows

Monkey humpers

American hammers

Between groups B and C we took and interlude to rest, moseyed to the lake and did 11s with the benches from 10 burpees/1 bbsu to 1 burpee/10 bbsus, clockwise. Then we did Dan Taylors to 6 back towards the hill. This got us to the turn around. We moseyed back to the hill and finished with Group C exercises.

Moleskin

Our days consist of many microtransitions, from project to project and work to home, etc. Our success and happiness depends, in part, on our ability to navigate these microtransitions well. The last step in an effective microtransition is the reset. In this you focus on the goal of the next phase and what the situations and people need from you in this phase. For example: What would it mean to transition to home well. What kind of day did my family have? what mental space do I need to be in to be present with them? Focus on these transitions well. One reset ritual I have fallen out of the habit of was going up the stairs to my office. I would stop on each of 3 landings, cross myself at each one and say: 1) you have died and ben buried with Christ in your baptism, 2) you have been raised to new life with him, 3) go forth and be his hands and feet in this world. I am challenging myself to pick this habit back up and challenging the PAX to come up with an intentional, physical, reset ritual. To hear more about microtransitions, listen to this podcast: https://www.artofmanliness.com/character/behavior/microtransitions-third-space/

COT

Chobani’s recovery, @SAGA’s M and @SAGA’s time with PhD work, @Pool Boy’s 2.0 Naomi and the transition to a G-tube, thankfulness for 2nd F and bodies that work.

Date: Friday, 07/7/23
AO: #ao_ground_zero
PAX: @Hancock @Blackout @Cottontail @LeMond @Rosetta (respect) @Pool Boy @Big Mac @Spokes @Ankles @Bones @T-bone (respect) @Jolly (respect) @LouGee @Panda Express Exrpress @Cheese (respect) @Dr. Phil @Samsonite (respect) @Airpump @Topham @Banks @Hershey @Archive Chobani (downrange) @SAGA
FNGs: 0
Q: @SAGA
Total: 24

Date: 7/6/2023AO: #ao_dark_room
PAX: @Captain Crunch, @Best In Show, @Toto, @Noodles, @Beaker, @Tarzan, @LeMondFNGs:
Q: @LeMond

Total: 7

• Warmorama: 5 mins

  • Windmills

  • Side leg raises

  • Imperial Walkers

• Pre-Thang: Jacked Up

  • SSH x 20 4-ct IC

  • Seal Jacks x 20 4-ct IC

  • Plank Jacks x 20 4-ct IC

  • Crossover Squat Jacks (aka Deny Terio) x 20 IC

  • Smurf Jacks x 20 IC

• 11s: 1 coupon thruster, then 10 pullups

  • Cut short for time

• Leg Thang

  • Bulgarian Split Squats: 10 4-ct on each side

  • Wall sit for 1 minute

  • Wall leg raises: 10 4-ct on each side

  • Single-leg assisted squat.

• 1st Hill Thang:

  • Lunges up the hill with coupons up gentle side, murder bunnies down.

• 2nd Hill Thang: Partner up. Partner 1 does goblet squats while Partner 2 does Bernie Sanders up the hill, does 3 burpees at top. 4 Rounds.

  • At the top: 3 burpees

  • At bottom: Partner does 20 goblet squats, then holds Al Gore.

• 3rd Hill Thang: Murder bunnies up hill, then back to flag.

• Extra Thang: bucket brigade lunges with coupons: 8 4-ct on each side

• Moleskin

  • “Courage is not the absence of fear but rather the assessment that something else is more important than fear.” —Franklin D. Roosevelt

Backblast: 5 Year Manniversary
Date: Wednesday, 07/05/23
AO: #ao_tar_pit
PAX: @Samsonite @T-bone @SAGA @Pool Boy @Ankles @Banks
FNGs: 0
Q: @Banks
Total: 6Conditions: Hot and StickyWarm-Up:

• 7x Motivators
• Triceps Stretch
• Picking Daisies
• Slow Squats

The Thang: Lifting Heavy Things
I recently got a new toy (100# Medicine Ball) and wanted to put it to good use!We circled up and did the following reps and rotated when the pacer completed their reps:

• 6x Medicine Ball over the shoulder throws (Pacer)
• Sandbag bent over rows
• Dips
• Merkins
• Sandbag Squats
• Star Jumps

After 1 round, we lined up and passed the medicine ball to each other up and down the hamster wheelWe then moseyed around the school and did another round of reps replacing Merkins and Star jumps with Derkins and Mountain Climbers RespectivelyWe then headed back to the flag and did squats to the tune of "Flower" by MobyCOT: prayers for @Ankles family as they travel to Europe and for @Pool Boy and Naomi as she is home nowMOLESKIN: Perseverance pays off. Put your mind to something and stick with it and eventually good things will happen!

Date: Saturday, 06/24/23
AO: #ao_tar_pit
PAX: @Panhandle @Captain Crunch @SAGA
FNGs: 0
Q: @SAGA
Total: 3