Author: backblasts

AO: #ao_mastodon
PAX: @Beaker @Hancock @T-bone @Panhandle @Jolly @Archive @Bloomer @Sparrow FNGs: 0
Q: @Bloomer
Total: 8

Conditions: mid 50s with some dew on the ground

Warm-O-Rama:
Stretch on own, run 1/2 the parking lot and 20 side straddle hops, run 1/2 of parking lot and do 20 squats in cadence, run 1/2 of parking lot and do arm circles, run 1/2 of parking lot and do merkins.

Thang: We partnered up. One farmer carried 2 coupons for two light poles while the other partner ran ahead and did squats. That happened back and forth until we hit the north parking lot. Ever 2 light poles the exercise switched from squats to merkins to BBSU to lunges.

At the baseball field we did 6 sprints on the street. We finished our farmer carry switch off back to Hoffa. When we arrive we did three sprints up with various exercises down the hill. We finished with 5 minutes of Mary at the flag.

COT: Prayed for Ukraine, shootings in buffalo, @Bloomer’s brother in law who broke his pelvis

Moleskin: talked about taming our tongues, which have the power to give life and bring destruction.

run/ruck
Date: Monday, 04/25/22
AO: #ao_mastodon
PAX: @Panda Express @TBTF @Sparrow @Tortuga (respect) @8-Track @Davinci @T-Bone (respect) @Cheese (respect) @Panhandle (respect) @Jolly (respect) @Katniss @SAGA
FNGs: 0
Q: @SAGA
Total: 12

Conditions: a cool morning with some cool PAX

Warm-Up: stretches, squats, mtn. climbers

The Thang: some ran, some rucked – all had a good time …

Moleskin: See the challenges as an adventure.

Date: Saturday, 4/23/22

AO: #ao_mastodon

PAX: @Bloomer @Hancock @Noodles

FNGs: 0

Q: @Noodles

Total: 3

Conditions: Beautiful, bright and sunny day. In the 60s at the start of the beatdown.

Warm-Up: Motivators x7, Ave Vigodas x15, Tappy Taps x15, Ballerina Toe Squats x15

The Thang: AO mosey, an audible well suited for the day.

I came prepared for an old fashioned coupon beatdown. However, this week proved to be filled with COVID struggles for many PAX and all of them doing what’s best, staying home and riding out the wave. Upon arrival to AO Mastodon, it was lonely but the sun was out and birds were chirping. I thought, let’s mosey and call some exercises in the go. We took the following route:

https://onthegomap.com/?m=s&u=mi&d=4027&f=c56f9bcbd0&n=1&dm=1&context=share&r2=udp~7~pvvGY19W1g2s1y1Oy20i24SCEi1W42e2B_13w1w3i1s25m14ICu3Da3u2SAU1_1TO2c12m1Nq1JY1Hg10k25o317pCf1Z30n9y3f1c1Bc32o25a39a31W33e33c33Bp73Z62j29p6v6~C5Dr33p991WAd8CIc14Mj142Y7Jm1n12N2C_AX984e8n70Hn5Bd1d51v33p2Z1r10BGVk2Ec2IO2e12s14w1

Along the route we stopped for the following:

Merkins x25

Burpees x25

Donut (Tire) Flips x6 – made a stop behind North’s football field. Each PAX performed 6 tire flips while the other PAX performed their choice of core exercise.

We continued our mosey and took Ellis back towards the park. We passed up Captain Crunch’s home. He who was nowhere in sight but did see Fruit Loops waving through the window.

We ended at the parking lot and alternated between the following:

Pickle Pounders x25, 20, 15, 10, 5

Stumphumpers x25, 20, 15, 10, 5

Mary: Supermans, Seal Stretch, Lunge Stretches

CoT: Praise for Bloomer’s son and his one year anniversary of having brain surgery. Prayers for Hancock and his M as the go through the journey of buying a house.

Moleskin: The day was was great. Good beatdown, slow pace, and great conversation. Often times, we get wrapped up in the fast pace of our day to day lives. Today was a reminder to slow down and enjoy the moment and each other’s company.

Date: Thursday, 4/21/22

AO: #ao_mastodon

PAX: @Tortuga @Da Vinci @Jolly @Banks @Gummi Bear @T-bone @Hancock @Jailbreak @Aloha @8-Track @Shiplap @Beaker

FNGs: 0

Q: @Beaker

Total: 12

Warm-Up:

Motivators (x7, ic)

Seal Claps (x25, ic)

Overhead claps (x25, ic)

Michael Phelps (oyo)

Tappy-taps (15, ic)

Thang 1:

Since the trail is open again, yhc decided to utilize it. We ran the loop, stopping at each light post to do exercises. We added 1 rep at each light post, and switched the additional exercise after a set of 5. At the first light post we did 1 burpee, at the second we did 2 burpees, at the sixth we did 5 burpees and 1 bbsu, and so on. The exercises were as follows: burpees, bbsus, merkins, star jumps and mucho leggos. For those counting at home, we did 115 burpees, 90 bbsus, 65 merkins, 40 star jumps, and 15 mucho leggos.

Thang 2:

Q-called mosey. We mosey’d back to Cooties, switching between a mosey, high knees, side shuffles, one leg hops, two leg hops, and skips.

Thang 3:

In teams of "3" (some PAX had difficulty counting) we performed sets of 5 pull-ups, 10 dips, and 15 calf raises. We completed roughly 3 sets.

Moleskin: Be alert for times when those you care about need your attention and care, especially when it is the least convenient. Your goals, sleep, and plans are rarely more important than relationships and crises with family and friends. Also, listen to your wife.

Backblast: Run/Ruck Monday
Date: Monday, 4/11/2022
AO: #ao_mastodon
Pax: @Panhandle@Panda Express@Jolly@Bo-Peep@Gummi Bear@Ranger Rick@Sparrow@Jailbreak@Banks@Cheese@Shiplap@Tortuga@Crack
FNGS: 0
Q: @Ranger Rick
Total: 13
Warm-up:
SSH IC – 25
Flutter kicks
Stretch
Thang: Run/Ruck in Wheaton
Moleskin: The importance of reflection (edited)

Date: Saturday, 4/9/2022
AO: Mastodon
PAX: @Pink Drink, @Bo-Peep, @pillow mint, @Crack, @Captain Crunch (AJ), @wet burrito, @Hancock, @TBTF, @WATER WINGS, @Noodles
FNGs: 0
Q: @Noodles
Total: 10
Conditions: The day was bright, sunny and chilly. Parking was limited due to 5K taking place.
Warm-Up: Motivators x7, Batwings x7, Rocky Balboas 1 minute, Michael Phelps OYO

The Thang: KISS (Keep It Simple Stupid) Refreshed

I dug up an IPC beatdown from 2020. There are only 2 exercises involved: merkins and squats.

The beatdown started with 400m around the path circling the baseball field.

Then PAX alternated exercises in the following manner:

400m to start
100 merkins
400m
90 squats
400m
80 merkins
400m
70 squats
400m
60 merkins
400m
50 squats
400m
40 merkins
400m
30 squats
400m
20 merkins
400m
10 squats
800m (2 laps) for the finish

Nobody finished. That’s because each lap was to be done carrying your coupon except for starting and finishing laps. I ended up calling time.

Mary:
Arm Circles Front/Back
Moroccan Nightclubs
Raise the Roof
Watch TV (plank with hands under chin as you would do when watching TV)

CoT: Prayers for @Crash as he deals with current back injury. Prayers for @Crack and the rest of his family as they take on this difficult time with Crash. Help them be the support that Crash needs. Help Crash remain positive and motivated. Prayers for @Captain Crunch (AJ) and the rest of the PAX taking tonight’s 25 mile ruck.

Moleskin: Today I spoke about my lack of motivation after dealing with my heel injury. My heel feels much better. Today, I asked PAX to remind themselves of why they come out to F3 and the physical aspect of it. It’s easy to get lost in your own bubble. PAX don’t have to be the most fit nor is there shame in being the 6. Come to F3 with your own goal. If you’re the 6, wake up, focus on the HIM in front of you, the stone or park light coming up. Next time, it’ll be the PAX, stone or light after. We will all get better. If you’re a front runner, look behind you and see how you can motivate and push that person. When I struggle, I know that I can show up to F3 and push myself knowing that there are PAX here to motivate me.

BACKBLAST: Intervals! Date: 4/9/2022
AO: #ao_tar_pit
PAX: @Shiplap @SAGA @Tortuga @Da Vinci @Katniss @Bo-Peep @Banks @Jolly @T-bone @Gummi Bear @Sparrow
FNGS: 0
Q: @Banks
Total: 11
Conditions: Clear skies, brisk and amazing

WOR: The Usual
7x motivators
12x Tin Soldiers IC
12x Mountain Man Poopers IC
5x T-Bone Burpees
1 slow jog around the track

The Thang:
Interval Training – We would jog, run, sprint, and then walk around the track. We completed 3 sets of 4 (3 mi) broken up by 5 Minutes of EMOM each time.

EMOM 1 & 3: 10x Burpees & 5x Star Jumps – 5 Rounds
EMOM 2: 15x Merkins, 10x Squats, 5x BBS – 5 Rounds

COR/NOR/COT:
Prayers for Cookies as he settles his family and for Davinci’s friend.

Moleskin:
Plan your life like you will live forever and live your life like you will die the next day – Take the time and put in the effort to make memories with your family.

Date: Friday, 4/8/2022
AO: #ao_ground_zero
PAX: @Tortuga @T-bone @Banks @Gummi Bear @Bo-Peep @pillow mint @Toto @8-Track @Beaker
FNGS:0
Q: @Beaker
Total: 9The Thang: We ran to a parking garage in Wheaton, ran up each set of stairs and down the ramp. After completing both sets of stairs, we ran to the other garage and completed those stairs. We ran each garage 2 times and returned to the start point.

Moleskin: "He needs his brother man as a bearer and proclaimer of the divine word of salvation. He needs his brother solely because of Jesus Christ. The Christ in his own heart is weaker than the Christ in the word of his brother; his own heart is uncertain, his brother’s is sure." -Dietrich Bonhoeffer.

This week especially I have found that the word in the mouth of my brother is sure, while mine is uncertain. Speak the sure word to your brother.

BACKBLAST: Push yourself!
Date: 4/6/2022
AO: #ao_tar_pit
PAX: @Shiplap @SAGA @Tortuga @Da Vinci @Katniss @Bo-Peep @Spokes @WATER WINGS @Baywatch
FNGS: 0
Q: @Shiplap
Total: 9
Conditions: Rainy and amazingWOR: SSH x 25, Goof Balls x 15, Tin Soldiers x 15, picking daisies OYOThe Thang:
Exercises: Burpees, OH Press, Merkins, BBSU, SquatsComplete above exercises x 10 run 1 mile
Complete above exercises x 20 run 3/4 mile
Complete above exercises x 30 tun 1/2 mile
Complete above exercises x 40 run 1/4 MileCOR/NOR/COT:
Find a partner who will push you to be better – but also be able to push yourself when no one is watching!

Date: Saturday, 4/2/22

AO: #ao_mastodon

PAX: @Hancock @Jailbreak @Bo-Peep @WATER WINGS @Pink Drink @TBTF

FNGs: 0

Q: @Hancock

Total: 6

Warmorama: 20 SSH, Short mosey around parking lot, picking daisies

The thang: Carry coupons to base of Hoffa. Markers were placed at approx. 0, 25, 50, 75, and 100 yards. Then:

• 10 jump over burpees at 0 yard line.
• Murder bunny to 25 yards and do 25 thrusters. Carry coupon back to 0 yard line.
• Murder bunny to 50 yards and do 50 alternating block merkins, 1 is 1. Carry coupon back to 0 yard line.
• Murder bunny to 75 yard line and do 75 curl presses. Carry coupon back to 0 yard line.
• Murder bunny to 100 yards and do 100 coupon windshield wipers, 2 is 1. Carry coupon back to 0 yard line.
• 10 jump over burpees at 0 yard line.

• Finally, one hill sprint to close out the workout.

Moleskin: “For the moment all discipline seems painful rather than pleasant, but later it yields the peaceful fruit of righteousness to those who have been trained by it.”

‭‭Hebrews‬ ‭12:11‬ ‭ESV‬‬

https://bible.com/bible/59/heb.12.11.ESV

I personally have come far since I started F3 in November, and I still have far to go. The progress I have isn’t because I’m especially awesome, but because I have exercised discipline over my fitness. I encourage you all to exercise discipline over fitness and all areas of your life.