Author: backblasts

Backblast: Camera Park: merkins in the moonlight
Date: 2/2/2022
AO: #downrange
PAX: @Crack @Beaker @bumble @LeMond
FNGs: 0
Q: @LeMond
Total: 4
1. Warmorama: 5 mins
a. SSHs
b. Imperial Walkers
c. Windmills
d. Arm circles, overhead claps
e. Back-stepping lunges
2. Merkin Mile
1. Regular
2. Peter Parker
3. Alligator
4. Clock Merkins
5. Dive bomber merkins.
6. Merkin with one-armed row
7. Uneven merkins on steps.
8. One-legged merkin
9. Diamond merkins.
10. Wide merkins.
3. Hero’s Journey Challenge: 3 sets under roof, 10 mins
a. 10 4-ct high knees
b. 10 4-ct squats
c. 10 4-ct alternate shoulder taps
d. 10 4-ct mountain climbers
e. 10 4-ct fire hydrants
4. Swerkins
a. P1 hangs
b. P2 does 10 swerkins, switch
c. Two rounds
5. 7s up the hill with burpees and leg lifts
6. At top of hill, Pax circle up and do cumulative 100 groiners.
7. Mary:
a. Reachups
b. American Hammers
8. Moleskin:
Discussed a regular withdrawal from regular life, even if it is for only 5 to 10 minutes, just as Jesus did when he went out early in the morning to pray.

Date: Thursday, 02/02/23
AO: #ao_mastodon)
PAX: @Da Vinci @Sparrow @Bloomer @Katniss @Banks Mac N Cheese @Captain Crunch @Big Mac @Gummi Bear @Hershey @Tortuga @Stock boy @Pool Boy @Mancon @SAGA
FNGs: 0
Q: @SAGA
Total: 15

Conditions: 19 degrees of cold joy

Warm-Up: Goof Balls / Arm Circles – Seal Claps – Overhead Claps / Mt. Climbers / Tappy Taps / Stretch OYO

Thang 1: partner workout—1 PAX runs to pool house while other farmer carries coupons until runner returns & switch until both are at pool house…suicides while waiting for the six & in honor of Ground Hog’s Day, when all have made it, we did it again back to the flag

Thang 2: 56 flutter kicks in cadence

Thang 3: parking lot 11s with Blockees & Curls

Thang 4: run around obelisk and sprint back to flag

Thang 5: 1 minute of plank with a slow full-motion 5 merkins to close

MOLESKIN
Hebrews 10:23-25 – 23 Let us hold fast the confession of our hope without wavering, for he who promised is faithful. 24 And let us consider how to stir up one another to love and good works, 25 not neglecting to meet together, as is the habit of some, but encouraging one another, and all the more as you see the Day drawing near.

COT: @Bloomer’s brother’s recovery and praise for ability to run and go back to work / @Pool Boy’s daughter, Naomi’s health

Announcements: check it out #3rd-f

Backblast: B.O.M.B.S. Away
Date: Tuesday, 1/26/23
AO: #ao_mastodon
PAX:
@Shiplap @Gummi Bear @Tortuga (respect) @Archive @Mancon (FNG) @Pool Boy @Bloomer @Dilbert @Da Vinci @Sparrow @Stock boy @Bo-Peep @Panhandle (respect) @Big Mac @Katniss
FNGs: 1

Q:@Shiplap

Total: 15

WoR: Motivators x 7, Picking Daiseys OYO, MMP x 10, Abe Vigodas x 10, Copperhead Merkins x 10,

Thang 1: At each Light pole you complete an exercise using BOMBS (Burpee, OH Clap, Merkins, BBSU, Squats) and increase by 5 reps each exersize starting at 5 reps for burpees. Ex Light Pole 1 – Burpees x 5, Pole 2 OH claps x 10……Once you finish all exercises you start back over at burpees but do 10 reps and then increase by 5 each exercise. Once you complete a round starting with 20 burpees you progress back down to a round with 5 burpees.

Moleskin: Just say yes. It is very easy when someone asks you to do something to say no, especially when it is busy and your kids ask for something. Try to say yes as often as possible

Backblast: 5 Alive with a twist
Date: 01/17/23
AO: #ao_mastodon
PAX: @Shiplap @Spokes @Stock boy @Crack @LeMond @Gummi Bear @Hancock @Da Vinci @SAGA @Jolly @Pool Boy @Dilbert @Tortuga @Panhandle @Beaker @bumble @Big Mac @Captain Crunch
FNGs: 0
Q: @Shiplap
Total: 18WoR
Side Straddles Hops x20, Wind Mills IC x 10, Arm Circles OYO, MMP IC x 10Thang 1 – 5 Alive – Push the 12The PAX completed the old school beatdown of 5 alive. PAX ran to light pole 1 and did one burpee, light pole 2 = 2 burpees, light pole 3 = 3 burpees until……..light pole 6 = 5 burpees and 1 star jump………light pole 11 = 5 burpees, 5 star jumps, 1 merkin…….light pole 16 = 5 burpees, 5 star jumps, 5 merkins, 1 dive bomber………light pole 21 = 5 burpees, 5 star jumps, 5 merkins, 5 dive bomber, 1 squat……..light pole 25 = 5 burpees, 5 star jumps, 5 merkins, 5 dive bombers, 5 squats.The 12 when finished worked back wards completing 10 burpees at every light pole until the caught up with the 6. Once they caught up with the 6 they did 15 burpees while the 6 completed their reps. A few PAX did over 250 burpees.Thang 2 – From the Pool house "All You Got" to the flagThang 3 – EMOM for 4 minutes
Burpees, BBSU, merkins – pick a rep count – many started with 5. Each minute increase a rep count until 4 minutes is up or you fail – then decrease by a repMoleskin
Have grace and be courteous to others. you never know what other people are going through.

Backblast: The Copperhead Special

Date: Saturday, 1/25/23

AO: #ao_tar_pit

PAX: @Jolly @Shiplap @Panhandle @wet burrito @Pool Boy @SAGA @Da Vinci @Tortuga @Big Mac @Bo-Peep @Katniss

FNGs: 0

Q: @Jolly

Total: 11

WOR: SSHs, ic, x20; arm circles and Michael Phelps oyo, picking daisies, 5 @T-bone burpees

Thang 1:
We dropped our coupons off at the spa and then did a lap around the school. We stopped at each staircase and did 5 burpees. In an effort to not injure ourselves we did not go up and down the stairs in the snow. By my count (sketchy at best) there are 11 staircases for a total of 55 burpees.

Thang 2:
We returned to the spa and circled up for some Copperhead exercises. Slow, in cadence, full range of motion reps.

Round 1:
10 Bent over rows
10 Squats
10 Curls
10 Overhead presses
10 Triceps extensions

After completing those 5 exercises we went down the hill did 10 burpees ran back up the hill and did 10 more burpees.

Round 2:
10 Big boy situps
10 Coupon merkins (led by @Shiplap)
10 leg lifts while holding coupon
10 Calf raises
10 Lunges (5 each leg)

After completing those 5 exercises we went down the hill did 10 burpees ran back up the hill and did 10 more burpees.

Round 3: repeat of round 1 followed by 5 burpees at the bottom and 5 burpees at the top.

Round 4: repeat of round 2 and then back to the flag.

Unofficial burpee count: 5 + 55 + 20 +20 +10 = 110

Moleskin: It’s easy to become complacent in life and just go through the motions. Finds ways to challenge yourself whether it’s home life, work life or F3 life!

Prayer: Baby Ivy finally getting to go home. @Da Vinci’s friend.

Backblast: The Copperhead Special

Date: Saturday, 1/25/23

AO: #ao_tar_pit

PAX: @Jolly @Shiplap @Panhandle @wet burrito @Pool Boy @SAGA @Da Vinci @Tortuga @Big Mac @Bo-Peep @Katniss

FNGs: 0

Q: @Jolly

Total: 11

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.