Author: backblasts

Date: 05/30/23
AO: #ao_mastodon
PAX: @T-bone @Jolly @Shiplap @Oompa @Panhandle @Pool Boy @LouGee @Tortuga @DQ
FNGs: 0
Q: @DQ
Total: 9

WoR

• SSH
• Goofballs
• Picking Daisies

The Thang
PAX started at the first light post on the path west of the parking lot. Everyone partnered up for a pearls on a string workout around the short loop.

Light posts 1-3
Each PAX did 5 blockees / 5 thrusters / 5 coupon lunges (2 is 1). After completing those exercises, one partner farmer carried both coupons to the next light post while the other sprinted. The sprinter then did burpees while he waited for the farmer carry partner to arrive (minimum 5 burpees).

“LeMond break” at light post 4
Once all PAX reached light post 4, everyone took a LeMond-style break (cuz LeMond would probably be the only one to complete the break successfully). This is a 5 minute exercise (usually some kind of static hold) with a rest option being reps of a different exercise. This first LeMond-style break was a 5 minute plank, and 5 burpees whenever PAX needed a rest from planking. Shoutout to @T-bone for planking for about 4 minutes.

Light posts 4-6
PAX repeated the same routine from Light posts 1-3.

“LeMond break” at light post 7
5 minutes of leg raises, with 5 big boy shoulder presses as a rest option.

Light posts 7-9
PAX repeated the same routine from Light posts 4-6, but dropped the thrusters.

“LeMond break” at light post 10
5 minutes of a squat hold, with 5 thrusters as a rest option. Shoutout to @Oompa who held a squat for about 2:30.

Light posts 10-12
PAX repeated the same routine from Light posts 7-9.

“LeMond break” at light post 13
5 minutes of deep swimmers press, with 10 merkins as a rest option. Shoutout to @Shiplap and @Jolly for doing all 5 minutes.

Light post 13
Running out of time, PAX did 5 more blockees and went back to the flag

Moleskine
Let your kids speak.

One morning at breakfast, my 2.0, Emilia, had the attention of my M, Erin. Emilia was telling Erin about her new room and how excited she was. I wanted Erin’s attention though! I wanted to tell her all about my F3 workout that morning. It took a lot for me to hold back, and understand that it was much more important in that moment for Emilia to share to Erin what was really important to her, rather than me share to Erin about my morning.

Letting your kids have the floor shows that what they have to share is important and you value them and their thoughts. It builds trust and confidence in them to be open and transparent with you. When they’re young, their most important thing might be something silly, but it matters to them. When they grow up, they will have their own battles, questions, and thoughts. You want them to come to you with these. Letting your kids speak when they’re young, showing them that you value who they are and what they think, will help lay a foundation of trust that will encourage them to come to you later in life.

CoT

• @Tortuga’s knee. The MRI wasn’t great. Pray that God heals his knee quickly.
• @Hershey and his M as they travel for their missionary work.

Date: Tuesday, 5/23/23 – 5:30 AM

AO: ao_mastodon
PAX: @Stock boy, @Tortuga, Manhole, @Golden Child (FNG) @Maniac, Sparrow, @Hancock, TBTF, Ankles, @Blackout, @Spokes, Captain Crunch
FNGs: 1
Q: Hancock
Total: 12

Date: 05/22/23
AO: #ao_mastodon
PAX: @Ankles @Crack @Rosetta @Captain Crunch @Stock boy @Pool Boy @Blackout @Big Mac @LouGee @Samsonite @Cheese @Panhandle @Jolly @SAGA @Tortuga @T-bone @Shiplap @TBTF @DQ
FNGs: 0
Q: @DQ
Total: 19

WoR

• SSH
• Goofballs

The Thang
It’s a UBU (You-Be-You) Monday! Some ran, some walked / rucked, some did yoga, some played frisbee, some rode bikes

Moleskine
You have all the time you need to do what God wants you to do. Luke 4 talks about Jesus teaching in Capernaum, and v42-43 talk about his fatigue and response to the people who wanted him to stay longer:

And when it was day, he departed and went into a desolate place. And the people sought him and came to him, and would have kept him from leaving them, but he said to them, “I must preach the good news of the kingdom of God to the other towns as well; for I was sent for this purpose.”

Jesus gives us an example of staying focused on priorities. It would have been good for him to stay longer with the people there, but his purpose was to go elsewhere. When you are feeling overwhelmed, first check where your focus is. Is this a personal priority or an external pressure?

CoT

• @Blackout’s grandpa going into surgery
• @Aloha’s M and the delivery of their baby

Backblast: Resistance Training
Date: 5.18.23
AO: #ao_dark_room
PAX: @Shiplap @Beaker @Jolly @Banks @Captain Crunch @LeMond @Toto
FNGs: 0
Q: @Shiplap
Total: 7WoR: Neck rotations, Arm Circles, Shoulder stretch, tricep stretch, picking daiseys, 1/2 mile mosey since @Tortuga didn’t show.The Thang: 4 Minutes per station for 7 stations. You complete the first exercise to failure or 30 reps then immediately did the second exercise. Once finished you are allowed a 20 send break and then repeat until time for that station expired.StationsBench Press (sandbag) & MerkinsCurls & Negative CurlsDips & Skull CrushersOH Press (sandbag) & Standing TricepLeg Lifts & CrunchesBicycle and coupon obliquesMoleskin: You will become who you surround your self with.CoT: @Captain Crunch and his family as they make some important decisions, and any other unsaid requests

Backblast: Leg Day!! Date: 5.17.23
AO: #ao_tar_pit
PAX: @Panhandle @T-bone @Pool Boy @Shiplap @Banks @Tortuga @DQ @Bloomer @The wet burrito @Jolly @Blackout @Stock boy @8-Track
FNGs: 0
Q: @Banks
Total: 13

WoR:
7x Motivators
10x Windmills IC
10x Mountain Man Poopers IC
Mosey around the parking lot
Stretch OYO

The Thang: DORA 1, 2, 3, 4, 5
We met at the bottom of the hill and partnered up for a Leg Focused Dora. One PAX would complete the reps while the other bernied up the hill and ran back down. The reps we completed were:

100x Deep Reverse Lunges off a ledge
200x Side Lunges
300x Squats
400x Monkey Humpers
500x Calf Raises

Once we finished, we all circled up and did squats to the song "Flower" by Moby

It should be noted that there was a ton of grumbling on this one, especially the deep reverse lunges going into the hill bernie sanders…

It should also be noted that I am already having a hard time with stairs today…

CoT:
Prayers for Mucho Leggo as he heads off to his summer internship and Praise for the Poolboy family and Naomi as she is feeling better and able to return to school.

Moleskin:
Sometimes it is important to focus on one thing in your life and spend time deep diving it to make progress. i.e. Don’t skip Leg Day!!

Backblast: More Fun with Coupons
Date: 5/16/2023
AO: #ao_mastodon
PAX: @Blackout, @Stock boy, @Big Mac, @The wet burrito, @Hancock, @Samsonite, @Captain Crunch, @TBTF, @Judo, @Maniac, @Ankles, @Rosetta, @LeMond
FNGs: 1
Q: @LeMond
Total: 13
* Warmorama: 5 mins
o SSHs
o Windmills
o Imperial Walkers
o Arm circles, overhead claps
o Mountain climbers
* Pre-Thang in parking lot
o One partner holds up block in squat position.
o Other Partner sprints down and back; switch and repeat
o 10 blockies
o 20 coupon gas pumpers
o 20 coupon swings
* Extra-Thang at base of hill
o No surrenders, holding coupon.
o Coupon pass around between partners.
* The Thang
o 10 Burpee BJO, 10 HRM, Run up hill and back
o 9 Burpee BJO, 10 Goblet Squat w/ Coupon run
o 8 Burpee BJO, 10 Leg Lifts with Coupon extending above your chest; run
o 7 Burpee BJO, 10 Coupon Thrusters, Run
o 6 Burpee BJO, 10 Bent-over Rows, Run
o 5 Burpee BJO, 10 Solo Pass Around, Run
o 4 Burpee BJO, 10 Elf-on-a-Shelf, Run
* Final Thang
o Pax hold blocks in a circle, take turns running around pressing down.
* Moleskin
o You can’t stop the waves, but you can learn to surf.
o Jon Kabat-Zinn
* FNG: Welcome Samsonite!

Backblast: Black Diamond – Murder Bunny 5 Alive

Date: Tuesday, 5/16/23

AO: #ao_mastodon

PAX: @Shiplap @T-bone @Tortuga @DQ @Panhandle @Pool Boy @LouGee @Beaker @Jolly @8-Track @Crack

FNGs: 0

Q: @Jolly

Total: 11

WoR: Shoulder and triceps stretches, Arm Circles, Michael Phelps, Picking Daisies, 5 Min EMOM – 35 SSH/8 Burpees

The Thang: 5 Alive (Start with 1 rep of first exercise than add a rep at each light pole until you reach 5 reps. Then add another exercise: 5 reps 1st exercise + 1 rep 2nd exercise continuing until 5 reps of each of the 5 exercises)

1st 5 – Triceps Extensions – Murder bunny between light posts

2nd 5 – Coupon big boy situps with an overhead press at the top – Rifle carry between light posts (turns out the light posts are a little too far apart to murder bunny the whole way)

After 2nd 5 run a lap around the short loop

3rd 5 – Thrusters – Coupon Lunges between light posts

After 3rd 5 run another lap around the short loop

4th 5 – 1 Arm Rows (2 is 1) – 10 Murder bunnies followed by rifle carry between light posts

Last 5 – Blockees

We did not have time to complete the last 5 so we moseyed back to the flag and did 5 blockees.

Moleskin: I repeated my tried and true moleskin that your kids grow up really fast so enjoy every minute you have with them!

@LeMond then provided a real moleskin which you can find in his backblast but to summarize: “you can’t stop the waves but you can surf on them”.

Backblast: Black Diamond – An EMOM Greta
Date: Saturday, 5/9/23
AO: #ao_mastodon
PAX: @Shiplap@T-bone@Tortuga@DQ@Panhandle@Pool Boy
FNGs: 0
Q: @Shiplap
Total: 6WoR: 40 OH Press while citing the principles of F3, Neck Rotations, SSH x 15, Picking Daiseys,The Thang: EMOM workout combined with Greta. One minute you complete an exercise with a rep count, the next minute you run the hill – no partners10 Rounds – 10 Blockees, Hill, 10 blockee, hill…..rinse and repeat – Blockees took about 40 seconds, hill took about 4517 Rounds – 15 Thrusters, hill, 15 Thrusters, hill….rinse and repeat – Thrusters took 30-40 seconds, hill took about 5018 Rounds – 20 merkins, hill, 20 merkins, hill….rinse and repeat. – Merkins took about 30 seconds, hill took just over 50@Moleskin:
Moleskin: @Da Vinci

Date: 05/11/23
AO: #ao_mastodon
PAX: @Katniss @Banks @mac&cheese @Blackout @Jolly @Panhandle @Tortuga @Logs @Pool Boy @Judo @Stock boy @Big Mac @Cottontail (welcome!) @DQ
FNGs: 1
Q: @DQ
Total: 14

WoR

• SSH
• Goofballs
• Arm circles

The Thang
PAX hit the upper body today. No running, no lower body lifts. All the exercises we did were tabata style: 20s work / 10s rest.
PAX started off at cooties where we did the following circuit 5 times:

• Pull ups
• Curls
• V up roll ups
• Deep swimmers press
• Tricep extensions

We then moved to the shop where we did the following circuit 5 times:

• Table shrugs
• Incline plank, single arm row – left arm
• Incline plank, single arm row – right arm

After that we laid on the tables at the shop to do the following circuit 5 times:

• Pull overs
• Skull crushers
• BBSUs with shoulder press

And we had just enough time back at the flag for 50 flutter kicks

Moleskine
Two things had me thinking about loneliness this past week:

• An epic performance of The Sound of Silence by Disturbed. The song reflects on how it’s so easy to get consumed by the distractions and idols of society, to the point where you no longer have time or energy to take the initiative to engage in meaningful, authentic relationships where you can open up and be supported.
• A quote from Ted Lasso: “There is something worse out there than being sad, and that is being alone and being sad.”

F3 provides a defense against loneliness. Lean into the group. You don’t have to be sad and alone, dejected and alone, struggling and alone. This community of men carries each other.

CoT

• Praise that @Stock boy’s son has been medically cleared of any issues after going to the hospital this week
• Praise for @Tortuga’s daughter achieving a massive PR in her track and field event after a season of not seeing the progress she hoped for
• Prayers for safe and fruitful travels for @Sparrow as he leaves for Thailand tonight
• Prayers for @Crack and his family in the middle of a challenging season

Date: 5/11/2023
AO: #ao_dark_room
PAX: @Captain Crunch, @Noodles, @Tarzan, @Toto, @Flushy, @LeMond
FNGs: 0
Q: @LeMond
Total: 6

* Warmorama
o Motivators from 7
o Imperial walkers
o Side leg raises
o Arm circles
o Picking daisies
o Mosey around skate park
* Pre-thang at building
o 10 absolutions
o 10 Bulgarian split squats, each leg
o 10 one-legged dips, each leg
o 10 wall sit leg raises
o Balls to the walls: 1 min
* The Thang: Charles Bronson
o 50 SSHs, run around hill, bear crawl to top, jog back down
o 50 merkins
o 50 burpees
o 50 LBCs
* Extra Thang
o 4 rounds of one-armed burpees with Bernie Sanders up hill
o Failure to launch
* Mary at top of hill
o Box cutters
o Boat and Canoe
o Supermans
o Outlaws
* Moleskin
o Jordan Peterson
o An 18 year-old decides she wants to retire at 52.
o She works and works, forgetting it was a younger version of herself who made that decision.
o The faculty of rationality inclines dangerously to pride: all I know is all that needs to be known.