Author: backblasts

Date: Saturday, 1/21/23
AO: #ao_tar_pit
PAX: @Dilbert @Jolly @Shiplap @Sparrow @Panhandle @Hershey @wet burrito @Pool Boy @SAGA @Da Vinci @Noodles @LeMond @Double Dip @Tortuga @Archive @T-bone @Beaker
FNGs: 0
Q: @Beaker
Total: 17

Backblast – Run Club Date: 1/20/23
AO: #ao_ground_zero
PAX: @Banks @Double Dip @Tortuga @Panhandle @Jolly @Pool Boy @Stock boy @Beaker @Cheese @Gummi Bear @SAGA @T.B. @Toto @Da Vinci @TBTF
FNGs: 0
Q: @Banks
Count: 15

Thang: We ran north on the path, turned around, and ran back south

Moleskin: "Running is the greatest metaphor for life, because you get out of it what you put into it." – Oprah Winfrey

COT: Prayers @T.B.’s evaluation and @TBTF’s Interview

Date: 1/19/23

AO: #downrange
PAX: @Crack @bumble @Toto @Beaker @Captain Crunch @Noodles
FNGs: 0
Q: @Noodles
Count: 6

PAX were introduced to a new way of strengthening their shoulders. They were also introduced to the use of broomsticks, pvc pipes and wooden rods when weights are not available. Some came in underestimating the beatdown but gained much respect for it at the end.

WoR: Motivators x7, Tappy Taps x15, Abe Vigodas x15, Batwings x15, Michael Phelps. Mosey around the parking lot and headed over to the COOTEEs area.

The Thang: 2 TABATA rounds – We used our coupons to sit on but exercises can be done standing up. Broken down as follows:

Cycle 1 – 3 min – Bradford Press – Closed grip, a little more than shoulder width apart. Starting with pipe in front of you, sweeping motion to an overhead and pull down behind the head. Push back up to overhead and again to starting position. Repeat, focusing on form. Increase your reps as you get comfortable with the form.
Rest – 1 min – Squats
Cycle 2 – 3 min – Left Windmill – Wide grip. Starting overhead and with a sweeping movement down to your left that will lead to same movement on your right.
Rest – 1 min – Squats
Cycle 3 – 3 min – Right Windmill – Starting overhead and with a sweeping movement down to your right that will lead to same movement on your left.
Rest – 1 min – Squats
Cycle 4 – 3 min – Shoulder Dislocations/Pass Throughs – Wide grip and sweeping movement front and behind your back.
Rest – 1 min – Squats
Cycle 5 – 3 min – Wall Angels – Shoulders, back and 6 against the wall. Arms against the wall at 90 degree. Slowly raise your arms until you begin to feel your shoulders tighten without your back arching too much. HOLD and back to 90 degree starting point.
Rest – 1 min – Squats

Rinse and Repeat for time. Second round, we were able to get up to Windmills.

CoT: Prayers for @Beaker’s father as he recovers from knee surgery. Prayers for @Crack’s daughter as she remains committed to her internship and ask that God provide her with the wisdom to make decisions that are best for her and career.

Moleskin: Think of a challenge that you would like to take on and commit for the year.

Backblast: Saga’s Meniscus Memorial Beatdown! Date: 1/19/2023
AO: #ao_mastodon
PAX: @Tortuga, @Banks, @Stock boy @Shiplap @Panhandle @Sparrow @SAGA @8-Track @wet burrito @Dilbert @Pool Boy @Hancock @Big Mac @Da Vinci @Archive
FNGs: 0
Q: @Banks
Total: 15
Conditions: Wet and rainy

Warm-O-Rama:
20x Goofballs IC
10x Windmills IC
25x Squats IC
Stretch OYO
5x @T-bone Burpees OYO
10x Merkins IC

Thang #1 : Route 121
We proceeded to make our way around Mastodon stopping at each light post to complete an increasing number of burpees up to 11, we regrouped, and then counted back down to 1 for a total of 121 burpees

Thang #2 : Dan Taylors
We continued on our journey by completing Dan Taylors up to 8. (4 Lunges, 1 Squat up to 32 Lunges, 8 Squats

8 MOM:
We moseyed back to the flag and circled up for some Mary
20x Single Leg Lifts IC followed by 10x Single Leg Circles IC for each leg. It should be noted that the mumblechatter during this routine was almost deafening…
40x Glute Bridges IC
15x Leg Raises IC
25x Squats IC

Moleskin
"Believe in yourself, and the world will believe in you too. The only limit to your success is the one you set for yourself." – ChatGPT (Create an original motivational quote)

Prayer:
Prayers for Davincis friends in the loss of their 2nd son, and for all of the people in their community. Continued healing for Naomi.

Date: 01/14/23
AO: #ao_mastodon
PAX: @Crack@Captain Crunch@Bloomer@Maniac@Archive@T.B.@TBTF@Stock boy@Jailbreak@Short Circuit
FNGs: 0
Q: @TBTF
Total: 10

WoR
Side Straddles Hops x15, Tempo Merkins x10, Flutter Kicks Double Count x10, Little Baby Arm Circles Forward x10, Little Baby Arm Circle Backward x10, Hallujahs x10, Knoxville Cherry Pickers x10, Samson Hold (20 sec), PHELPS it out (30 seconds), Willie Mayes Hayes x10

Thang 1
Cardinal’s VQ Routine to honor our fallen HIM from KnoxvilleStarting location was in the field opposite of the base of Hoffa5 of each: Burpees (We had a moment of silence for our brother Cardinal after completing this first set), Big Boys, Heels to Heaven, Across the field in front of Hoffa and to the top, rinse and repeat10 of each: Burpees, Little Baby Crunches, Mt. Climbers Double Count, Run across the field and to the top of Hoffa, rinse and repeat returning to the starting location15 of each: Burpees, Air Squats, Freddy Mercury’s, Run across the field and to the top of Hoffa, rinse and repeat returning to the starting location20 Burpees, run across the field and to the top of Hoffa, rinse and repeat returning to the starting location returning to the starting locationSummary: Total of: 100 Burpees, 10 Big Boys, 10 Heels to Heaven, 20 Crunches, 20 Mt. Climbers, 30 Air Squats, 30 Air Squats, and a bunch of running HoffaThang 2
B.O.M.B.S. at the Corners – one trip around the @Archive mile stopping at the 4 corners doing Burpees, Overhead Claps, Merkins, BBSUs, and Squats x10 per corner). We made it through 3 corners before we ran out of time6MOM
Did approx. 5 minutes of Mary in Ring-Of-Fire fashion before moseying back to the flagMoleskin
Given the circumstance with our brother from the gloom, Cardinal, today’s thoughts were around how tomorrow is never a guarantee and to make the most of the life you have and appreciate what God has blessed you with. Also, take some time to reflect on life circumstances and choices and be sure you are valuing every day to the extent you can.CoT –
Prayers for Cardinal and his family, prayers for TB’s M as she continues her education at NIU, prayers for TB as he coaches his schools basketball team (1st game that evening)

Backblast: Back and Burpees

Date: 01/12/23

AO: #ao_mastodon

PAX: @Bloomer @Bo-Peep @Banks @Shiplap @Panhandle @Maniac @Katniss @Captain Crunch @Pool Boy @Sparrow @Jolly @Big Mac @Da Vinci @Tortuga @SAGA @Stock boy @Dilbert

FNGs: 0

Q: @Dilbert

Total: 17

WoR

• SSH

• Windmills

• Arm circles

• @T-bone burpees

Thang 1

Light post 11s with bent over rows going down and burpees going up. After each round, mosey to the next light post with a single arm farmer carry, alternating arms every round.

Thang 2

PAX split into two groups. One group started at The Shop and the other started at Cooties. The groups performed the below exercises for their location, and switched locations once those exercises were completed. Each group was able to complete each location’s exercises twice.

Cooties

• 20 pull ups

• 10 burpees

• 20 supermans

• 10 burpees

The Shop

• 20 incline plank, single arm rows

• 10 burpees

• 20 upright rows

• 10 burpees

Moleskine

Waiting on the Lord is an active pursuit. God speaks to us through prayer, reading the Word, and through the wisdom of Godly community. God gave us a lot of wisdom when he gave us wives, so confer with your wife. We as PAX are also so fortunate to have this group of Godly men seeking to live for Jesus as best we can. There is so much experience and wisdom to draw from. So lean into this community as you feel led during seasons where you need to make a more significant decision.

CoT

• @Bloomer’s brother as he continues recovering from a stroke. Praise for the miraculous progress, and pray that he is able to recover even more fully.

• Cardinal, member of F3 Knoxville, collapsed during his VQ and passed away. Pray for his family and his community as they grieve this tragedy.

Backblast: Merkin Mania!
Date: 1/11/2022
AO: #ao_tarpit
PAX: @Jolly, @Tortuga, @Big Mac, @Banks, @Panhandle, @Pool Boy, @Shiplap, @Da Vinci
FNGs: 0
Q: @Banks
Total: 8
Conditions: A surprisingly warm January Morning!Warm-O-Rama:

• 15x Side Straddle Hops IC
• 10x Windmills IC
• 10x Mountain Man Poopers
• Stretch OYO
• 10x Merkins IC

Thang 1: Merkin Mania
We made our way around the lake stopping at each bench to complete 10 Derkins. When we finished, no one knew how many benches we had stopped at, so we worked our way around backwards doing incline Merkins and adding one rep at each bench until we were back at the start in order to get an accurate count. FYI there are 21 benches…. We ended up doing 210 Derkins and 231 Incline Merkins.There was a lot of mumblechatter from the PAX, and some comparisons to @Noodles…5 MOM:
We moseyed back to the flag and completed the following IC:

• 25x Squats
• 20x LBC’s
• 20x Oblique Crunches each side

Moleskin
Where the head leads, the body will follow. Whether you think you can or you can’t, you’re right.Prayer:
@T-bone is getting a root canal. Praise for Naomi returning home, and continued prayers for @Pool Boy and family as she continues her treatment at home.

Backblast: Musical Dora
Date: 01/10/2023
AO: #ao_mastodon
PAX: @Stock boy @Bloomer @Panda Express @Jolly @Hancock @Sparrow @Banks @Tortuga @Shiplap @Maniac @Dilbert @Beaker @SAGA @Da Vinci @LeMond
FNGs: 0
Q: @Shiplap
Total: 15

Thang 1: 10 Minute EMOM
Alternate 15 Thrusters and 15 Burpees EMOM for 10 minutes = 75 Burpees and 75 Thrusters if you completed all reps

Thang 2: Musical Dora – PAX partnered up – One completed the exercise while the other ran a lap around the parking lot. When a song changed so did the exercise. Emphasis on good form over reps
OH Press
Squat jump
Side Lunges
Blockees
Curls
Skull Crushers
1 Arm Rows

Moleskin: Have empathy. You never know what someone is going through.

COT: Prayers for Naomi, the PAX health, @Tortuga student who lost a sibling

Backblast: HIM v. HIM

Date: 1/5/2023

AO: #ao_mastodon

PAX: @Jolly (respect), @Banks, @Captain Crunch, @Aloha @Stock boy @Shiplap @Panhandle (respect) @Sparrow @LouGee @SAGA @TBTF @Bo-Peep @T-bone(respect) @Hancock @Da Vinci @Panda Express @Dilbert

FNGs: 0

Q: @Jolly

Total: 17

Conditions: Wet, light snow

Warm-O-Rama:

• 20x SSH
• Leg Stretches OYO
• Arm Circles/Michael Phelps OYO
• 5x @T-bone Burpees OYO

The Thang : HIM v HIM

We made our way to the tennis courts and partnered up with another PAX of similar abilities. One PAX would run to the end of the tennis courts do either burpees or blockees while the other PAX did the exercise for the round. When the first PAX completed their burpees they ran back and the PAX switched. The PAX that completed the most reps was the “winner” for the round. The winner then did SSH while the loser completed an additional 5 burpees. We completed the following rounds:

• Goblet Squats / 10 Burpees
• Curls / 5 Blockees
• Big Boy Situps / 10 Burpees
• Calf Raises with Coupons / 10 Burpees
• Step ups / 5 Blockees
• Overhead triceps / 10 Burpees
• Lunges with Coupons / 10 Burpees
• Bent over rows / 10 Burpees

We took an intermission and @Panhandle lead us in a recovery round in cadence of flutter kicks.For MABA participants there were a total of 75 burpees (including the T-Bone burpees) plus any additional that you took for losing a round.

Moleskin:

ChatGPT today is as inferior and “dumb” as it will ever be. It will only get “smarter” every day that passes. We as men should follow this model – strive to constantly make ourselves better than we were the day before. Let’s leave 2023 better men than we came into it.

Prayer:

Healing for Naomi

Backblast: What a Maniverssary it was
Date: 1/4/2023
AO: #ao_tarpit
PAX: @Banks @T-bone @Panhandle @Shiplap @Jolly
FNGs: 0
Q: @Shiplap
Total: 5
Conditions: A little moist but pleasant and warmWarm-O-Rama:

• 20 SSH IC
• 15 Tin Soldiers
• OYO Picking Daiseys
• OYO Arm Circles
• 15 Mountain Man Poopers

Thang 1: Partner 1 cleaned and pressed the sandbag while throwing it forward around the lake. Partner 2 completed BOMBS (Burpee, Outlaws, Merkins, BBSU, Squats) x 10 in the parking lot and ran to relieve their partners. Rinse and repeat until time expiredMoleskin
Be grateful for F3. The fitness gets us there and the fellowship keeps us coming backCOT:
For healing PAX, all PAX who posted and didn’t