Author: backblasts

Backblast: Greta! Date: 1/3/2023
AO: #ao_mastodon
PAX: @Hershey, @Jolly, @Tortuga, @Banks, @Captain Crunch, @LeMond, @Aloha @Stock boy @Shiplap @Panhandle @Swish @Sparrow @LouGee @SAGA @8-Track @Spit Valve
FNGs: 0
Q: @Banks
Total: 16
Conditions: Wet and rainy

Warm-O-Rama:
15x Squats IC
10x Side Step Squats IC
10x Windmills IC
Stretch OYO
5x @T-bone Burpees OYO
10x Merkins IC

The Thang : Greta
We made our way to Hoffa and partnered up. One PAX would run the hill while the other completed reps Dora style. We added a sandbag at each end, and when it was with your group, each PAX would take turns carrying up the hill and then pass to the next group. We completed the following exercises:

100 Blockees
200 Thrusters
300 Kettle Bell Swings

Moleskin
Be consistent and show up everyday.

Prayer:
Healing for Naomi, Mucho Leggo driving back from Alabama, and the war in Ukraine.

Backblast: Finish The Year Strong!
Date: 12/31/2022
AO: #ao_tarpit
PAX: @Hershey, @Jolly, @Tortuga, @Big Mac, @Banks, @Dilbert, @Beaker, @Captain Crunch, @LeMond, @T-bone, @McCowskey (DR), @Bubbles (DR)
FNGs: 0
Q: @Banks
Total: 12
Conditions: A little light frost to start the morningWarm-O-Rama:

• 25x Squats IC
• 10x Windmills IC
• Stretch OYO
• 5x @T-bone Burpees OYO
• 10x Merkins IC

Thang 1: Nolan Richardson
We made our way to the Track, turned on some 80’s workout music courtesy of @Hershey, partnered up and completed a Nolan Richardson aka 40 minutes of hell:Partners completed the following exercises Dora style while the other partner ran 50 yds, completed a Bobby Hurley and ran back:

• 150 Burpees
• 300 Squats
• 150 BBS
• 300 LBAC
• 150 Merkins
• 300 Imperial Walkers

Thang 2: 4:1 Count Exercises
We completed Dan Taylors to 8 Squats & 32 Lunges down the track, turned around and completed (Some of us) Flat Tires to 8 Derkins & 32 Wheelbarrow Walks3 MOM:
We moseyed back to the flag and completed 51 Flutters IC courtesy of @Beaker and 10 elbow plank body shifts IC courtesy of @McCowskeyMoleskin
Be a little deaf. We have to develop the ability to ignore, to endure, to forget. Not just cruel provocations from jerks, but also unintentional slights and mistakes from people we love or respect. It helps to be a little deaf and give grace where we can.Prayer:
Kids in @Hershey’s family with Hand Foot and Mouth, Healing for Naomi, and starting 2023 Strong!

Date: 12/29/22
AO: #ao_mastodon
PAX: @Moneypuck, @Tortuga, @Panhandle, @Big Mac, @Swish, @T-bone, @Hancock, @Maniac, @LouGee, @Katniss, @Dilbert
FNGs: 0
Q: @Dilbert
Total: 11
Conditions
43*F, No misery experienced (GMI = 0), Wet and sloppy flat land with an icy HoffaWoR
SSH, Abe Vigodas, Arm circles (little and big), MerkinsThe Thang
A workout focused on your whole core, including your arm core and your leg core.PAX partnered up at the base of Hoffa, sharing a half coupon between the two. Six rounds of exercises were performed. Each round consisted of one PAX performing the exercise AMRAP while the other ran up and down Hoffa (or to a distant light post, since Hoffa ended up being pretty slick). When the running PAX made it back to the base, the two PAX switched. This was then repeated once more so each PAX performed each exercise twice.Round 1: High plank pull throughs
https://www.youtube.com/watch?v=Zko5x2SoQmoRound 2: Travolta lunges
Named "Travoltas" by @Tortuga. Introduced to the PAX as "Lunge and reach". I see in the exicon there are already "Travoltas" and "Travolta Merkins". So I added "lunges" to this Travolta exercise.
https://www.youtube.com/watch?v=a1tvKGRUwvwRound 3: High plank rows
https://www.youtube.com/watch?v=RDfw6I1ukGMRound 4: Woodchop lunges
https://www.youtube.com/watch?v=SlI6xLUmX5sRound 5: One arm block swings
https://www.youtube.com/watch?v=r777bo9KuY4Round 6: One arm merkins with coupon assist
We can all dream of doing a one arm merkin. Today, we used the coupon to modify a pushup that puts more load on one side of the torso than the other.
https://youtube.com/clip/UgkxsJEIVJg8S0qmB6wn6wc5J8mSeht2HznCMary
Hip raise with leg raise. 12 reps each leg IC
Bird dog bear: 20 reps IC (https://www.youtube.com/watch?v=k6zpQCoDgZs)
Dead bugs: 40 reps ICCOT
@Moneypuck joined us today. He is a member of F3 Puget Sound. Welcome!Prayers for @Archive as he and his M welcomed their new baby this week, for @Guillighann‘s daughter and an upcoming surgery, @Pool Boy’s daughter Naomi’s current sickness.Moleskine
Philippians 4:8 – "Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things."When my M and I are in the trenches, feeling stretched, just getting through the days and not having much time to connect ourselves, I tend to look at her primarily as a coworker. I don’t show her as much love and grace. I’m in a hurry and I get more easily irked if she doesn’t live up to unrealistic expectations I have for her.What habit can I put in place, or how can I tune my environment, so that I’m thinking of more of the true, lovely, and commendable things about her. One thing I did was change the background of my phone to be a picture of her and my 2.0 that shows off how wonderful she is. Now the hundreds of times I look at my phone each day, I am reminded of everything good about my lovely bride.My challenge to the PAX is to identify areas where you can tune your environment or build habits to feed yourself more Philippians 4:8 style thoughts.

Backblast: Banks’ Welcome Back Beatdown Date: 12/21/2022
AO: #ao_tarpit
PAX: @Panhandle, @Hershey, @Jolly, @Tortuga, @Big Mac, @Katniss @Crack @Banks
FNGs: 0
Q: @Banks
Total: 8
Conditions: Cold outside, be we were nice and warm!

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

Thang 1: Burpee EMOM
We made our way to the Spa, turned on some Christmas music and proceeded with a Burpee EMOM. We started at 5 burpees and then added one each round. Once a PAX reached failure, they would subtract 2 burpees and keep going. No surprise, but @Big Mac lasted the longest and completed the round of 17.

Thang 2: Beach Body
Each station was assigned an exercise and we would rotate based upon the pace setter, we completed 2 rounds:
10x Sandees (Pacesetter, completed 8x on rd. 2)
Single Arm Coupon Curls
Thrusters
Coupon Squats
Bent Over Sandbag Rows
Derkins
Overhead Press
Grave Diggers

Moleskin
Marcus Aurelius said, "Be tolerant with others and strict with yourself" This is a great reminder that you should hold yourself to the highest standard, but give grace to others when they are not able to achieve the same standard you set for yourself.

Prayer:
Safe travels during the holidays

Date: 12.17.22

AO: #ao_mastodon
PAX: @Crack, @Archive, @Bloomer, @TBTF, @Hancock, @Sparrow, @ShortCircuit, FNG (@HubbaBubba), @Noodles
FNGs: 1
Q: @Noodles
Total: 9

WoR: Motivators x7, Tappy Taps x15, Abe Vigodas x15, Little Merkin Boy

Anytime there’s a 12 Days of Christmas, you know it’s going to be a good beatdown. I decided to dig back to 2019 archives and bring this beatdown back with a few exercise variations. We listened to some classic Christmas tunes throughout the beatdown. After today, some PAX will continue loving these tunes and some will listen to them differently. Love it or hate it, we had fun today.

The Thang:

We began with a 1200m mosey starting at the base of Hoffa along the short mile loop and left again crossing the bridge to the island and back again to the base of Hoffa. PAX then did the following:

Day 1 – HODORS x1
Day 2 – Previous day + Standing Skullcrushers x2
Day 3 – Previous days + Curls x3
Day 4 – Previous days + OHP x4
Day 5 – Previous days + Rows x5
Day 6 – Previous days + Merkins x6
Day 7 – Previous days + Squats x7
Day 8 – Previous days + Lunges x8
Day 9 – Previous days + Blockees x9
Day 10 – Previous days + Goblet Squats x10
Day 11 – Previous days + Coupon Press x11
Day 12 – 1200m mosey

Moleskin: Take time to reach out to someone you have not seen or spoken to in a while. Have that connection now. Don’t regret not having the opportunity to connect.

CoT: Prayers for @Crack’s friend as he prepares to embark on his rehabilitation journey. Prayers for @Stock boy so that he may be safe in his travels to and from Florida. Prayers for @Archive and his family as the prepare themselves to welcome a baby boy into their family.

Backblast: Twelve Days of Beatdown
Date: 12/14/2022
AO: #ao_tar_pit
PAX: @Tortuga, @Jolly, @wet burrito, @Pool Boy, @Panhandle, @LeMond
FNGs: 0
Q: @LeMond
Total: 6
* Warmorama
o Side Straddle Hops
o Arm Circles
o Imperial walkers
o Sprinters Stretch (Both Sides)
* Twelve Days of Beatdown
o On the first day of Christmas my Q gave to me…a lap up the ramp of Glenbard
o On the second day of Christmas my Q gave to me…2 Monkey Humpers
o On the third day of Christmas my Q gave to me…3 Triceps Extensions
o On the fourth day of Christmas my Q gave to me…4 Calling Blockies
o On the fifth day of Christmas my Q gave to me…5 Diamond Merkins
o On the sixth day of Christmas my Q gave to me…6 Curlers Curling
o On the seventh day of Christmas my Q gave to me…7 Swans a Squatting
o On the eighth day of Christmas my Q gave to me…8 Maids a Mountain Climbing
o On the ninth day of Christmas my Q gave to me…9 Big Boy Situps
o On the tenth day of Christmas my Q gave to me…10 Lords a Leaping (Bobby Hurley)
o On the eleventh day of Christmas my Q gave to me…11 Plank Jacks
o On the twelfth day of Christmas my Q gave to me…12 Drummers Jumping (SSH’s)
* Extra: Santa’s watching! Hold plank and tell stories about Christmas presents.
Moleskin:
o Psalm 27:14
o “Wait for the Lord; be strong, and let your heart take courage; wait for the Lord!”
o Q mentioned the measurable decrease in testosterone in the male population over the last twenty years and how strength training is a natural testosterone booster.

Date: 12.10.22
AO: #ao_mastodon
PAX: @Crack, @Archive, @T.B., @Bloomer @Stock boy @RedAlert (get him on Slack) FNG (Short Circuit), @Captain Crunch, @Maniac, @Noodles
FNGs: 1
Q: @Noodles
Total: 10

WoR: Motivators x15, Ballerina Toe Squats x15, Batwings x15 and threw in some Moroccan Night Clubs x15, Michael Phelps OYO, Merkins x10 (slow count)

In doing some reading I came across the benefits of loosing belly fat by starting with Weight Lifting then Running. Reason for this is because there is lower energy on the run and the body is forced to tap into its fat stores. That was the focus today while enjoying some tunes throughout the beatdown.

Thang 1: Stationary 11s – Squrls (Squat w/Curl)/OHPs
Squrls x10, OHP x1
Squrls x9, OHP x2
Etc.

Thang 2: Coupon Press, Goblet Squats, Skullcrushers
Round 1 – x30 each
Round 2 – x20 each
Round 3 – x10 each

Thang 3: Indian Run – Mosey around Archive mile. One line, PAX in back sprints up to front. Next PAX must wait until first PAX takes lead and sets pace before sprinting to the front.

Shout out to @Bloomer for great job of picking up the 6. Had quite a few PAX drop off but awesome job in pushing themselves and finishing.

MoM: We finished our Thangs a bit earlier than expected and so this turned into a last minute audible. PAX performed the following exercises for time:

Cobra Hold, Superman Hold turned version Grass Cutters, Wall Squat Hold, Suzanne Sommers (Thighmasters), Bird Dog, Glute Bridges, Dead Bugs

While doing the Squat Holds, we may have scared off a lady and her dog. It didn’t help that we were playing some good ol’ AC/DC Radio tunes. Oops!

Moleskin: For those that remember our FNG experience, we may have told ourselves, “I am never coming back.” Even for those that have been here for some time, we still face a lack of motivation here and there. Today we saw a clear example faced with the rigorous physical and mental aspect of the beatdown, you can count on PAX to drop back and push you past your limits. This is part of what should serve as the motivation to keep coming back. This a part of what F3 is all about.

CoT: Praise for the repairs on @T.B.’s car. Praise for his musical leadership and being able to pass that on to others. Prayers for @Archive and his M as they anticipate the birth of their first son.

Date: Tuesday, 12/06/22
AO: #ao_mastodon)
PAX: @Jolly @T-bone @Panhandle @Pool Boy @Katniss @Tortuga @Beaker @Spokes @Spit Valve @Maniac @Da Vinci @Hancock @Captain Crunch @8-Track @SAGA
FNGs: 0
Q: @SAGA
Total: 16

Conditions: A glorious Midwest morning to watch a Joker be born…
Warm-Up: Goof Balls / Tappy-Taps / Leg Stretch / Mt. Climbers / Sally Squats (w/coupons for second half of song)

The Thang:
1) Cooties: with partners – each PAX complete 30 pull-ups. While one is doing pull-ups, the other is doing flutters.

2) Rifle Carry to Hoffa

3) REDRUM

4) 11s w/ squats & burpees

5) A race over the two bridges and back

6) REDRUM

Mary: 4 is 1 Flutters via a 51 count of @Panhandle madness!

Announcements:
check #2nd-f for upcoming December gathering @ 6pm on the 17th
mark your calendars now for a Jan 7th @ 7pm event with Ms at SAGA’s house

MOLESKIN: @Da Vinci “graced” us with some marvelous truths from Q-Source.
I called us to “Be Good. Do Good.” And drew attention to the fact that Christ is not an idea but a man who died and shed blood that we might see what a good life is.

Prayers for @Spokes M’s sister pregnancy, @Archive’s baby and loss in the family, @Jolly’s M’s pinched nerve

Date: 12.1.22
AO: downrange Camera Park
PAX: Beaker Captain Crunch LeMond Noodles
Q: Noodles
Total: 4
FNGs: 0

WoR: Good Mornings x 15, Abe Vigodas x15, Runner’s Squat, Danger Zone by Kenny Loggins – SSH, Squat on every “Danger Zone”

Today was not my usual upper body, coupon heavy beatdown. I had to be creative to continue nursing a bothersome shoulder. Still, I am confident that this combination did its thing in keeping us warm while moving and maintaining a good focus on core exercises and routines.

Thang 1: One mile mosey around the outside of the AO. Stopped at C.O.O.T.E.E. to perform Growing Pains:

30 BBSUs- 4 count
30 LBCs – 4 count
30 Superman Hold – 4 count

Thang 2: Proud Mary by CCR
BBSUs to begin until “Rolling”
-> Gas Pumps until “Rolling”
-> Flutter Kicks until “Rolling”
-> Gas Pumps until “Rolling”
-> Rinse and repeat

Thang 3: Reverse Crunches x30, Partner Shoulder Taps x30 – In plank position facing each other. First PAX begins their 30 Taps by reaching out and touching their partner’s shoulders and maintaining a 4 count as they alternate between shoulders. Second PAX maintains plank position until first PAX is done. Then, second PAX does their 30 and first PAX planks.

MoM: For time – Thighmasters (Suzanne Somers’), Cobra Hold, Bird Dog

CoT: Prayers for Archive and his family as they go through difficult time with passing of a loved one. Prayers for all PAX that have recovered from injury. Prayers for continued protection from injury as we approach cold weather and freezing temperatures.