Author: backblasts

Backblast: YDY Monday
Date: Monday, 4/4/2022
AO: #ao_mastodon
Pax: @Panhandle@Jolly@Banks@Shiplap@Katniss@Da Vinci@Tortuga@Jailbreak@TBTF@Milli@Crack@Spokes
FNGS: 0
Q: @Banks
Total: 12Warm-up:
Stretch OYOThang: Mosey to Wheaton North and played Ultimate Frisbee, the Blue team won! Noteably @Gummi Bear was not in attendance.COR/NOR/COT
Prayers for bodies that work and a good weak. Praying for a rapid end to the war in Ukraine.

Date: Friday, 04/01/22
AO: #ao_ground_zero
PAX: @Beaker @Panhandle (respect) @Gummi Bear @Bo-Peep @pillow mint @Spokes @SAGA
FNGs: 0
Q: @SAGA
Total: 7Conditions: It was dark and cool but the PAX were kept warm with rising heart rates…
Warm-Up: merkins, leg stretches OYO, tappy taps

The Thang: the fool returns
SAGA led the PAX with a weighted vest on a run on the hill loop. Once PAX passed him they were dubbed fools and had to pay 10 burpees to continue running. SAGA stayed in the lead for the first 3 round totaling 30 burpees. The PAX then set out in front of him and he rucked. While on their fools’ errand, he planked in a dark alley and upon their passing him again all did 25 more burpees – it was very foolish. This happened again and another 25 burpees were tallied for a total of 80 burpees during the three plus loops for the run.

COT: @pillow mint‘s sister-in-law who is battling cancer, @Bo-Peep & his M as they navigate in-law relationships as the wedding nears.

Moleskin: "He is no fool who gives what he cannot keep to gain that which he cannot lose." This famous quote is from Jim Elliot’s October 28, 1949 journal entry, written the autumn after he graduated from Wheaton College.

Budget of the United States Government, Fiscal Year 2023

Backblast: Run/Ruck Monday
Date: Monday, 3/28/2022
AO: #ao_mastodon
Pax: @Panhandle @Panda Express @Jolly @Bo-Peep @SAGA @Ranger Rick @sparrow

FNGS: 0
Q: @Ranger Rick
Total: 7

Warm-up:
SSH IC – 20
Burpees – 5
Love thy neighbors – 15

Stretch

Thang: Run/Ruck in Wheaton

Moleskin: The importance of practicing gratitude.

Gratitude starts with noticing the goodness in life. It is an expression of appreciation for what one has or for something that brings one joy. Practicing gratitude – making conscious efforts to count one’s blessings – is important for well-being. Feeling grateful boosts happiness and fosters both physical and psychological health, even among those already struggling with mental health problems. We each shared something we are grateful for in life.

Date: 3/25/22
AO: #ao_Ground_Zero
PAX: @Cheese, @Toto, @Panhandle, @Abuna, @Da Vinci, @T-bone, @Bo-Peep, @Shiplap, @Gummi Bear, @Tortuga, @pillow mint, @Panda Express, @TBTF (QIC)
FNGs: 0
Q: TBTF
Total: 13
Conditions: Perfect day for a runWarm-O-Rama: stretching OYOThe Thang: We ran to and around AO Mastodon and back and then north up the Prairie PathCOR/NOR/COT: Prayers for Ukraine, traveling PAX, T-Bones family friend

BACKBLAST: First Ultimate Football of Spring
Date: 3/26/22
AO: #ao_tar_pit
PAX: @Shiplap @Katniss @Beaker @Tortuga @T-bone @Panhandle @Spokes @Jolly @Bo-Peep
FNGS: 0
Q: @Shiplap
Total: 9
Conditions: Crisp and beautifulWOR: Stretch what you need to in order to perform!Thang 1: Mosey to Ackerman to play ultimate
The "Respect" team plus myself won’t by a convincing margin!COR/NOR/COT:
Life is to short to not enjoy everyday and be around good people. This Q reminded me that working out can still be fun and hard, and that the PAX of F3 are awesome to be around!

Date: Tuesday, 03/22/22
AO: #ao_mastodon
PAX: @Beaker @WATER WINGS @Jolly (respect) @Shiplap @8-Track @Panhandle (respect) @Tortuga (respect) @Bo-Peep @Pink Drink @Da Vinci @bumble @T-bone (respect) @SAGA
FNGs: 0
Q: @SAGA
Total: 13Conditions: It was dark and cool but the PAX were kept warm and music was provided.
Warm-Up: arm circles, merkins, tappy taps, Mtn Climbers, Mountain Man Poopers, OYO stretch

Thang 1: 11s w/coupons
Broke into pairs with one group of 3. While one PAX bear crawled to a lamppost the other farmer carried the two coupons. At each post we did 11s of blockees + coupon squats. Rifle carried the coupons back to Hoffa.Thang 2: ‘round we go…
Circled up at the base of Hoffa and completed the following rounds together:
Round 1: 10 burpees
Round 2: 10 burpees + 25 merkins
Round 3: 10 burpees + 25 merkins + 50 lunges (1-is-1)
Round 4: 10 burpees + 25 merkins + 50 squats + 100 LBCsThang 3: Manrise up HoffaMoleskin: Psalm 27:4
One thing have I asked of the Lord,
that will I seek after:
that I may dwell in the house of the Lord
all the days of my life,
to gaze upon the beauty of the Lord
and to inquire in his temple.

Date: Saturday, 3/26/22
AO: #ao_mastodonPAX: @Hancock @Archive @Da Vinci @Bo-Peep @pillow mint @Jailbreak @WATER WINGSFNGs: 0
Q: @Hancock
Total: 7

Conditions: 31 ºF and wet, somewhat mushy ground

WoR

• 20 SSH
• Arm circles, forward and backward
• Picking daisies OYO

Thang:

• Mosey to basketball courts
• Suicides – BBSU’s. Hit 100 reps between you and your partner
• Suicides – merkins. Hit 200 reps
• Mosey back to flagpole
• Grab coupons, head to base of Hoffa
• Murder bunny x 2
• Partner 1 curls, partner 2 runs up hill. Hit 200 reps combined.
• Mosey to Dan Taylor alley. Do Dan Taylors
• Mosey back to flagpole after collecting our coupons

CoT

• Ukraine
• Pillow Mint’s sister-in-law starting to battle cancer again
• Jazz Hands health
• Hancock’s home search
• Hancock’s M’s masters degree

Moleskin

• The caricature of the Old Testament God is angry, vengeful, and merciless. I can be like that to my 2.0’s when I get angry, sadly. Ezekiel 47 & 48 shows God promising to be coming to the Israelites as they are worshipping other things. Even in their rebellion, He shows love and mercy and compassion. Model your fatherhood after the real God, not the caricature.
• Also Ezekiel 47 & 48, water flows from the temple, and life springs up everywhere. This is a direct reference to Jesus as the “living water.” Wherever He is invited in, life springs up. Invite him into your family and fatherhood.

BACKBLAST: Good Old fashioned Beatdown Date: 3/23/22
AO: #ao_tar_pit
PAX: @Tortuga @Katniss @T-bone @wet burrito @Banks @Shiplap
FNGS: 0
Q: @Banks
Total: 6
Conditions: warm and wet

WOR: The Usual
7x Motivators
15x Tin Soldiers IC
15x Mountain Man Poopers IC
10x Merkins IC

Thang 1: Bataan Death March
We moseyed around the lake and dropped to do 5 burpees and then sprint to the front starting and finishing at the Spa.

Thang 2: Dora
We partnered up and one PAX would perform the exercise while the other ran to the top of the Spa and back. Exercises were:
100 Good Form Merkins
200 Curls
300 Wall Dips
400 Goblet Squats

2 MOM: We completed 60 Flutter Kicks in Cadence

COR/NOR/COT:
Prayers for the war in Ukraine, safe travels and an enjoyable trip for @wet burrito, Continued wisdom at work as @T-bone continues to deal with challenges, Praise and prayer for @Katniss as he evaluates a new opportunity.

Date: 3/19/2022

AO: #ao_tar_pit

PAX: @Tortuga @Panhandle @Katniss @SAGA @T-bone @Da Vinci @Noodles @wet burrito @Banks @Archive @Jolly

FNGS: 0

Q: @Jolly

Total: 11

Conditions: cool and wet

WOR: Arm Circles, Michael Phelps, Picking Daisies, SSH IC

Thang: After a warmup mosey around the track we separated into two teams – old versus young. We spun the wheel to determine the next exercise. One team would do as many reps of the exercise as they could while the other team did a lap around the track. When the runners completed their lap they tapped out someone doing the exercise and started doing as many reps of the exercise as they could. The person tapped out then did a lap around the track. Team with most reps wins the round. The young team got off to a big lead and were up 5-1 after 6 rounds, but the old team won the all important 7th round which was worth 4 points to tie it up at 5-5! The 8th and final round went to the youngsters (I think).

Exercises included: Overhead press, Dips, Merkins, Skull Crushers, Goblet Squats, Curls, Bobby Hurleys and Thrusters.

COR/NOR/COT:
Moleskin – “Every father should remember one day his son will follow his example, not his advice.”

COT: Ukraine, @Tortuga’s 2.0 with a PR in shot-put, @Noodles

Backblast: AO Mastodon Scavenger Hunt
Date: 3/19/22
AO: #ao_mastodon
PAX: @Captain Crunch (AJ) @Jailbreak @TBTF (QIC)
FNGs: 0
Q: @TBTF
Total: 3
Conditions: Chilly and wet (but the rain held off!)
Warm-O-Rama: SSH (IC) x30, Copperhead Squats (IC) x15, Abe Vegoda’s x10, Tappy Taps x15The Thang: We simply went around the AO and found things on our list and performed the associated exercise. We came across a lot of dogs which means a good amount of burpees. It turned out to be rather challenging. The only item on the list we were unable to find was a person on a bike (bad weather for that).
1 – Dog = Burpees x10
2 – Person on a bike = Squats x25
3 – Squirrel = Merkins x25
4 – Pinecone = BBS x25
5 – Flower = Lunges x25 (2 is 1)
6 – stairs = American Hammers x25 (2 is 1)
7 – flagpole = SSH x100
8 – someone wearing something yellow (non-PAX) = Mountain Climbers (2 is 1)
9 – a stick taller than Captain Crunch = Bear Crawl (distance determined based on location of found stick)
10 – Abandoned kids toys/items= sprint (distance determined based on location of found item)COR/NOR/COT: Prayers for Ukraine, traveling/relocating PAX, Captain Crunch as his team continues to evolveMoleskin: