Author: backblasts

Date: 4.8.23

AO: #ao_mastodon
PAX: @Blackout, @Tortuga, @Doublemint, @Captain Crunch, @T-bone, @Hancock, @Sparrow, @Deaddrop, @TBTF, @Wide Right (FNG), @Short Circuit, @The wet burrito, @Crack, @Noodles
FNGs: 1
Q: @Noodles
Total: 14

WoR: Motivators x7, Goof Balls x15, Ballerina Toe Squats x15, Rocky Balboas to the Rocky Theme Song (2:45)

Carried our coupons over to the Baseball field for the beatdown.

Thang 1: Painkillers x55 – Start w/ a Man-Maker then add a double plank jack and double merkin to it.

Thang 2: Vicious Circle – PAX travel single file around the bases of the baseball field. Formed 2 lines. Last 2 PAX sprint to the pitcher mound and perform 5 of an exercise, then rejoin PAX at the front. Repeat for all PAX. Mode of travel and exercises change according to round:

Round 1: Karaokee/Squats x5
Round 2: Bear Crawl/Jump Squats x5
Round 3: Lunge Walks/Tuck Jumps x5

Thang 3: Murder Hornets – PAX line up at the field where dirt meets grass. PAX performed 2 rounds of the following: Murder Bunny x10 then 10 Blockees, Another Murder Bunny x10 then 10 Lunges (2:1 count), Another Murder Bunny x10 then 10 BBS w/ coupon. About 30 yards out. Mosey back to starting line and repeat.

Mosey back to the flag. No Mary.

CoT: Prayers for @Crack’s sister as she prepares for discharge and transitions to @Crack’s home. Provide @Crack’s family with patience. Remind them to take care of themselves in this process of rehabilitation and caregiving. Continued health and mental health.

Moleskin: I found myself struggling with anxiety, depression, lack of motivation and excessive fatigue due to a recent change in ADHD medication. Do not fear vulnerability. Find a way to be more aware when we are not feeling ourselves. Whether it be stress, temper, anxiety, depression. Allow us to find comfort and support with our loved ones and amongst the group. Continued reminder that F3 is a safe space to surround ourselves with other men that may be facing similar struggles.

Backblast: Good Friday Fun Run
Date: 4/7/2023
AO: #ao_ground_zero
PAX: @Hancock, @DQ, @Hershey, @Toto, @Blackout, @TBTF, @Panhandle, @Bloomer, @Pool Boy, @Crack, @Jolly, @T-bone, @Tortuga, @Beaker, @Banks, @T.B., @Topham, @Shiplap, @Double Ditch, @Maniac, @Blackout, @LeMond
FNGs: 0
Q: @LeMond
Total: 22

BIG group of Pax ran the IPP, heading north from #ao_ground_zero, and enjoyed the sunrise and the start of a sunny day, a day of reflection.

Moleskin: How should the fact that God’s cosmic victory was won through submission to his enemies and seeming defeat change our ideas of power and success?
Prayers for @Crack’s sister and M, as Lois moves in with Crack’s family.

Backblast: Bombs around Tar Pit
Date: 4/5/2023
AO: #ao_tarpit
PAX: @Jolly@T-bone@Panhandle@Tortuga@8-Track@Pool Boy@Blackout@SAGA@Da Vinci@DQ@Shiplap
FNGs:
Q: @Shiplap
Total: 11WOR:

• SSH X 67, Picking Daisyes OYO, Bat wings x 20, neck rotations

Thang 1: Pearls on a string around the Lake
1st stop = 12 burpees
2nd Stop – 24 OH Claps IC
3rd stop – 12 merkins IC
4th stop – 24 BBSU
5th stop – 12 Squats ICThang 2: BOMBS – 20 reps each at each bench around the lake – 21 benches totalThang 3: 1 arm rows x 20 at the flag to finishMoskin: Take care of your mental heath. You can’t be the father and husband you want to be without being well.COT/NOR: Praise for the wonderful group of men in F3 Wheaton.

Date: 4/6/2023
AO: #ao_mastodon
PAX: @8-Track @DQ @Maniac @Hancock @Spokes @SAGA @T-bone @Panhandle @Tortuga @Jolly @Archive @Da Vinci @Big Mac
Q: @Big Mac
Total: 13
Conditions: A good chill, still wetWarmorama: Motivators (7), Tap-y-taps (OYO),
In Cadence: Mountain Climbers (10), Copperhead Merkins (10), Seal Claps (10), Overhead Claps (10)Group voted for Trivia Take Two.Section A: Run the hill if you get it wrong, to the path if you get it right. Group does exercises based on how many get it wrong. (Rows, Blockbees, Bonnie Blairs, Han Release Merkins, Murder Bunnies, Curls, Coupon Swings, Star Jumps, Skull Crushers)

1. Where were the Declaration of Independence, the Constitution, and the Bill of Rights stored during World War II? Hint: Army post in the south (Fort Knox)
2. What is one of two states that don’t observe daylight savings? (Arizona and Hawaii)
3. What was the first toy to be advertised on television? Hint: It’s a vegetable (Mr. Potato head)
4. Which state produces nearly half of the country’s rice? Hint: It’s in the south (Arkansas)
5. What is the loudest animal on earth? Hint: It lives in the ocean (a sperm whale)
6. How many trees are on the earth? It’s 3 billion, 30 billion or 300 billion or 3 trillion (3 trillion)
7. What was the first animated film to be nominated for best picture at the academy awards? (Beauty and the Beast)
8. What is boanthropy? (A disorder that leads people to believe they are a bovine animal)
9. fraction of the population has black or brown hair? (Get within 10%) 90%
10. country has the most fresh water in the world? (Brazil)

Section B (Speed Round)
All HIMs guess a numerical answer and then everyone does the difference between the actual number and the worst guess.
1. Based on McDonald’s website, their double quarter pounder with cheese contained 19 grams of saturated fat. Based on a 2000 calorie diet, what percentage of the recommended daily allowance for saturated fat has the burger supplied? (95 %)
Shoulder taps
2. Approximately how much of the average body weight is muscle? (40%)
Burpees
3. A pound of muscle burns calories x times faster than a pound of fat. What is x? (3)
Hoffa runs
4. By age 80 the average person has walked about how many miles? Round to the nearest 1000 miles. (110,000 miles)
Lunges
5. How much time on average does food take to get from mouth to butt in hours? 53 hours
Side-Straddle HopsResults: We forget things fast. Although @SAGA remembered Boanthropy. @Archive is still a librarian. We did a little better collectively as a group.Moleskin: Love God & Love Others, Most important things to do in life.
“There are no ordinary people. You have never talked to a mere mortal. Nations, cultures, arts, civilizations – these are mortal, and their life is to ours as the life of a gnat. But it is immortals whom we joke with, work with, marry, snub and exploit – immortal horrors or everlasting splendors. This does not mean that we are to be perpetually solemn. We must play. But our merriment must be of that kind (and it is, in fact, the merriest kind) which exists between people who have, from the outset, taken each other seriously – no flippancy, no superiority, no presumption.”― C.S. Lewis, The Weight of GloryCoT: @Tortuga (student at school) @Archive(Library) @Hancock (Brother-in-Law)

Date: 03/30/23
AO: #ao_mastodon
PAX: @Da Vinci @T.B. @Stock boy @Hancock @Archive @Pool Boy @Jolly @Tortuga @Panhandle @Blackout @DQ
FNGs: 0
Q: @DQ
Total: 11

WoR

• SSH
• Goofballs
• Arm Circles

Thang 1
The PAX started out at Cooties for tabata work. Each exercise included 30s of work followed by 15s of rest. We cycled through the following 5 exercises, 5 times through:
Pull ups (or pull up like movements… 30s is hard)

• Coupon swings
• Side tri rise on your right side
• Side tri rise on your left side
• Skull crushers
• Side tri rise demo: https://www.youtube.com/watch?v=2Vm5ouzKUNk

Thang 2
The PAX moved on to the shop where we did the same tabata format with the following exercises, completing the following 5 exercises, 4 times through:

• Table shrugs
• Incline plank single arm row right side
• Incline plank single arm row left side
• Pullovers
• Tricep dips

Moleskine
Just devastated after the shootings at The Covenant School in Nashville. It’s heartbreaking that the risk of this kind of event happening at any moment, in any location, has risen and become normal these days. As our country grapples and argues about how to address this issue, what gives me any sense of relief is my hope is in the fact that we live in a broken world. This is not the way God meant for us to live. He is restoring, and one day his kingdom will be fully restored. And we live for Him. Our children our not ours. Nothing is ours. Everything is His. We are stewards for his glory. So lets live and love courageously for Him, knowing that one day “He will wipe every tear from their eyes. There will be no more death or mourning or crying or pain, for the old order of things has passed away” (Rev 21:4)

CoT

• Prayers for healing for @Pool Boy’s 2.0 and @Crack’s sister
• Prayers for all the missionary work of @Sparrow, @Tortuga’s 2.0, and @Bo-Peep
• Prayers for healing and comfort to the families and community at The Covenant School

Date: 3/18/23
AO: ao_mastodon
PAX: Hancock TBTF Short Circuit Stock boy Mancon Tortuga Bloomer Captain Crunch Noodles
FNGs: 0
Q: Noodles
Total: 9

WoR: Motivators x7, Goof Balls x25, Tappy Taps x25, Runners Squat, R/L Sprinter Stretches

Thang 1: Dan Taylor Alley for some Bearpees – 1 Burpee, 4 count Crawl…7 Burpees, 28 count Bear Crawl

Thang 2: Centipede – x3 Rounds by NW corner rock formation. Bear Crawl in and out of rock formation for 3 Rounds. Round 1 – Merkins, Round 2 – Diamond, Round 3 – Werkins

Thang 3: Bears & Blocks – Partner
100 Merkins, 200 Squats, 300 LBCs

MoM: Watch TV Plank, Hallelujahs, Cobra Stretch, Supermans

Moleskin: I have ADHD and relationships take more energy for me to invest in. My challenge is to live out the 2nd F as best as I can. It doesn’t come natural for someone like myself but try to be more intentional.

CoT: Continued prayers for Bloomer’s brother, Prayers for Captain Crunch as he takes time to think and plan about what is best for his career and his family, Continued prayers for @Crack’s sister.

Date: 03/16/23
AO: #ao_mastodon
PAX: @Hancock @Dogear @Smuckers @Stock boy @Sparrow @Archive @SAGA @Tortuga @Da Vinci @Big Mac @8-Track @LouGee @Pool Boy @wet burrito @Bloomer @DQ
FNGs: 0
Q: @DQ
Total: 16

WoR

• SSH
• Arm Circles
• Calf stretches

The Thang
The PAX moseyed over to Cooties where YHC provided the PAX with several tasks to complete. Points were awarded for the completion / victory of tasks. Most points at the end of the workout won. The tasks were grouped into rounds. Each round had a beatdown task and a 1v1 task. PAX circled up around Cooties to complete the beatdown tasks, while the 1v1 tasks were completed inside the ring. PAX were awarded a point for how many times they completed the beatdown task in the round, and were awarded a point if they won their 1v1 task in the round.

Round 1
1v1 task: Blow the bigger balloon while blindfolded
Beatdown task: 5 pullups + 10 pushups + 15 squats
Notables

• PAX were duped. YHC did two rounds of this… which had some PAX close to a murph with the beatdown task
• @Pool Boy turned it up to 11, and his balloon suffered an untimely ending :boom:

Round 2
1v1 task: Slap and Tong
Beatdown task: 5 dive bombers + 10 burpees + 15 leg lifts
Notables

• For this task, a table garnished with a marshmallow wrapped in glow in the dark tape was set up. 1 PAX had a pair of tongs and his goal was to snatch the marshmallow with the tongs. The other PAX would try to thwart that effort by slapping the marshmallow away once the tongs crossed the plane of the table.
• When PAX slap, they slap hard. The glow in the dark duct tape was critical for retrieving marshmallows that were slapped 10+ yards away.

Round 3
1v1 task: Pen toss
Beatdown task: 5 navy seal burpees + 10 oblique v ups + 15 crunchy frogs
Notables:

• For this task, 2 buckets were set up on one side of the ring, and the 2 competing PAX stood on the opposite side of the ring with pens in front of them. The goal was to toss as many pens as you could into your bucket. In between each pen tossed, the PAX was required to do 1 burpee. Pens tossed in the opponents bucket counted towards the opponents score.
• An ever so slightly breezy morning made for some tricky pen tossing. Many pens tossed in line towards the correct bucket curled right into the opponents bucket.

Results
It was tight on the leaderboard! @Tortuga took 3rd. @Bloomer took 2nd. @SAGA came in 1st, taking home the coveted Glowing ’Mallow trophy!

Moleskine
Joshua 4
God instructed Joshua to have Israel lay down 12 stones as a way to remember God miraculously leading them out of Egypt through the Jordan river. This teaches us to be good “rememberers” of what God has done, as this helps strengthen our faith. Not being a good rememberer can lead to the following consequences:

• Generational ignorance (1 Cor 10:6)
• Repeated failure (Proverbs 26:11)
• Absence of faith (2 Cor 5:7)
• Loss of intimate fellowship with God (missed noting the verse during the sermon…)
• Forfeited blessing (Titus 1:16)

CoT

• Prayers for @Tortuga’s 2.0 who’s had a really challenging first week of her mission trip
• Prayers for @Big Mac’s mom who’s dealing with some back issues

Backblast: Shiplap’s Darkroom VQ
Date: 3/16/2023
AO: #ao_dark_room
PAX: @Noodles@Beaker@Captain Crunch@Toto@Jolly@Shiplap@LeMond@T-bone
FNGs: 0
Q: @Shiplap
Total: 8WoR: Pulled out the BD warmup to give everyone a taste
EMOM for 5 minutes: 35 SSH and 8 Burpees
Neck rotations, picking daisies
10 Merkins, 9 Block merkins, 8 Merkins, 7 Block merkins…….Rinse and repeat down to 1Thang 1: Indian Run around the mile loop to get a tour of the AOThang 2: 3 Stations
Station 1 – Sandies: Round 1 – 10 reps then decrease by 1 each round
Station 2 – One Arm Rows: Round 1 – 20 reps each arm, then reduce by 2 each round
Station 3 Dips – Round 1 – 30 Reps, then reduce by 3 each roundMoleskin: The hardest part of any task is just getting startedCoT: Continued prayers for @Crack system – for her healing and financial support, for @LeMond and his M as they parent their 2.0

Backblast: The Medium Option Date: Saturday, 3/11/23
AO: #ao_tar_pit
PAX: @Jolly @Panhandle @Da Vinci @DQ @SAGA @Tortuga @Katniss @Gummi Bear @Beaker @Banks @Sparrow @Hershey @LeMond @Shiplap @8-Track @T.B.
FNGs: 0
Q: @Banks
Total: 16

WOR:
30x Goofballs IC
10x Windmills IC
10x Mountain Man Poopers IC
Stretch OYO while PAX chose between the Medium and the Hard option. The vote was 8-7 in favor of Medium, so that is what we did!

Thang 1: 5 Alive
We moseyed to the Prairie Path and completed 5 Alive at the light poles. We started with 1 rep, and then added a rep at each light pole until 5, and then began the next exercise at 1. The exercises and totals were:
Burpees x115
Merkins x90
Star Jumps x65
Dive Bombers x40
Squats x15

So the first light pole was 1 burpee and the 25th light pole was 5 burpees, 5 Merkins, 5 Star Jumps, 5 Dive Bombers and 5 Squats!

We then moseyed back to the bottom of the Spa.

Thang 2: Mini Dora
We partnered up and completed a mini Dora composed of the following:
50 Burpees
100 Merkins
150 Squats
200 BBS

We hit time before everyone finished the BBS and moseyed back to the flag.

Moleskin: – Don’t make excuses, they are contagious.

NOR/COR/COT: Prayers for Katniss’s M, Lemonds Father, Hershey’s M and Gummibears sister.

Backblast: Run Club
Date: Friday, 3/10/23
AO: #ao_ground_zero
PAX: @TBTF @Double Ditch @Tortuga @Banks @Da Vinci @Jolly @Toto @Hershey @Panhandle @Pool Boy @Cheese @Stock boy @Topham @8-Track
FNGs: 0
Q: @Panhandle
Total: 14