Author: backblasts

Date: Thursday, 12/16/21
AO: #ao_mastodon
PAX: @Da Vinci @Archive @Sparrow @Spokes @Panda Express @Bloomer @Aloha @8-Track @Tortuga (respect) @Beaker @TBTF @T-Bone (respect) @Panhandle (respect) @Pink Drink @Hancock @Jolly @Big Mac @Captain Crunch @SAGA
FNGs: 0
Q: @SAGA
Total: 19

Conditions: An oddly warm yet windy mid-December morning wherein the PAX where invited to see the dangers within F3 when modifying when necessary is neglected.

A musical beatdown to the tune of…

WoR: “I’ve Had The Time Of My Life” (from the Dirty Dancing soundtrack)
mountain man poopers + arm circles + mountain climbers + birthbees

Thang 1: “You’re The Best” (from the Karate Kid soundtrack)
Every time the word “best” was sung, drop for blockees

In-between: overhead press + curls + stand on coupon and hop with your good meniscus + plank

Thang 2: “Fun, Fun, Fun” (Beach Boys)
Carry coupons to cooties and form triads on the way

Thang 3: “The Power Of Love” (Huey Lewis and the News)
Rotate through pull-ups + squats + plank

Thang 4: “500 Miles” (The Proclaimers)
In your triad try to hit a combined 500 count rotating back and forth between good form merkins & LBCs

Thang 5: “Down Under” (Men At Work)
Head to base of Hoffa with coupons and find a pair

While one PAX farmer carries to the path and back the other does mucho legos – switch

Thang 6: “Tommy The Cat” (Primus) + “Sad But True” (Metallica) + “Freedom” (Rage Against The Machine) = x3 REDRUM!

Thang 7: “Sweet Dreams Are Made Of These” (Eurythmics)
Circled up and PAX rotated through calling out coupon exercises in 20 rep counts: kettlebell swings + curls + bent over rows + derkins + overhead press

Mary: “It’s The End Of The World As We Know It (And I Feel Fine)” (R.E.M.)
continued in the circle: plank + flutter kicks + oblique crunches + American hammers

Bonus Track: “Jump” (Van Halen) as we headed back to the flags and there engaged an extra 20 burpees for two flags down

Announcements:
2nd-F Christmas Party tomorrow evening (12/17) @ 6pm

Get your F3 Swag by 12/21

Moleskin: You are never alone…what a gift to have the PAX and our Triune God as the best Q ever!

Backblast: Ultimate Football
Date: 12-04-2021
AO: #ao_tar_pit
PAX: @wet burrito @Panhandle @T-bone @Jolly @Katniss @TBTF @Tortuga @Archive @Banks @Big Mac @pillow mint @Shiplap @Bloomer @Cheese @Noodles @SAGA @Spokes @hat trick (FNG) FNGs:1
Q: @T-bone
Total: 18

WOR: Tbone burpees and yoga dogs

The Thang: run to Ackerman Park. Ultimate football with LED light up ball and wrist bands. 1/2 way thru some kind sole lit up the field creating an awesome visual effect on a brisk foggy morning. Return to AO for COT and Dunkin

COT: prayers for people of Afghanistan, healthy bodies and F3 fellowship.

Moleskin: the Means IS the End. Life is about the journey and how we live it.

Backblast: Ski Season Workout
Date: 12/04/21
AO: #ao_mastodon
PAX: @Captain Crunch (AJ)@SAGA@TBTF@Beaker@Hotbox@Panda Express@Hancock@Jäzz Händz@Tortuga@Sparrow
Q: @Ralphy *VQ
Total: 11WOR: Side straddle hops IC (x20)
Abe Vigodas IC (x10)
Picking Daisies
Michael PhelpsThang 1:
Cross country skiing mixed with moguls in the form of…
Black Snake (indian run while weaving through PAX) around the softball field and Hoffa part of the AO.Thang 2:
We hit the slopes. Pax had to complete one each of the following "routes" (increasing in difficulty) before being free to choose.
– 10 Lt. Dans, 10 overhead presses, run up Hoffa
– 10 blockees, 5 mucho leg-o’s, 10 curls, run up Hoffa x2
– 20 merkins, 10 American hammers, 10 Bobby Hurleys, murder bunny up Hoffa
– 15 coupon swings, 15 thrusters, 20 merkins, murder bunnies up Hoffa x2A prize was awarded to the PAX who completed the most routes with the most value going to the harder routes. @Bloomer crushed the workout and went home with new send-o-vision glasses.COT: @Tortuga‘s sister, @Beaker’s family following the death of his M’s grandma*Thanks to the PAX for supporting my VQ on a Saturday morning!

Backblast: Beach Body 2021
Date: 12/02/2021
AO: #ao_mastodon
PAX: @Bloomer @bumble @Pink Drink @Panhandle @Tortuga @SAGA @Spokes @Giggles @Hotbox @T-bone @Panda Express @Hancock @Gummi Bear@Katniss @Archive @Shiplap @Banks @wet burrito @Ralphy @Big Mac @Sally(FNG)
FNGs: 1
Q: @Banks
Total: 21WOR:
7xMotivators
15x Mountain Man Poopers IC
15x Tappy Taps IC
10x Merkins ICTHANG 1: Beach Body
PAX circled up and each were given an exercise, one PAX was in the center and had to complete 12x Sandees. Once the PAX in the center finished, we rotated.
Exercises:

• Bent Over Rows with Sandbag
• Overhead Press
• Star Jumps
• Merkins with a Sandbag
• Grave Diggers with a Sandbag
• Single Arm Curls
• No Surrenders
• Thrusters
• Tricep Extensions
• Sprints
• Dips
• Abyss Merkins
• Table Press
• Big Boy Situps
• Blockees
• Goblet Squats
• Derkins
• Step Ups
• Pick Your Own

We also had a few songs mixed in where we paused and worked out together:

• Chumbawamba Tubthumping – SSH and a burpee for every "I get knocked down"
• Moby Flower – Go into a squat for every "Bring Sally Down"
• Drowning Pool Bodies – Hold Plank and Donkey Kick on "1, 2, 3, 4" and do a Merkin on "Let the bodies hit the floor" (The speaker malfunctioned during this one, so we cut it short)

Overall we completed 1 full round and ended right on time!COT: Prayers for a strong finish to the week, and for all of us to remember what this holiday season is aboutMoleskin: "Success is not final, failure is not fatal, it is the courage to continue that counts" – Winston Churchill

Backblast: November Black Diamond “4 Corners”
Date: 11/22/2021
AO: #ao_tarpit
PAX: @Big Mac @T-bone @Panhandle @Jolly @Banks @Archive @Zoro
FNGs: 0
Q: @Katniss
Total: 8
Conditions: Maybe the chilliest yet.
WOR: Merkins, Bonnie Blairs IC, Tappy Taps, Quad stretch
THANG 1: Mosey to "The Wheel" – Do 25 burpees, sprint up the driveway, mosey down the steps. Repeato X2THANG 2: Mosey w/ coupons to back practice field beside the track. Q establishes 4 corners of the practice field. At each corner, PAX will perform a specific count of an exercise until they count down from 10 reps to 1 (i.e. first corner 10, next corner 9, next corner 8, 7, 6 and so on down to 1 rep).Between corners (but still on practice field): Sprint the sidelines, bear crawl the endzones
Upon completion of one full cycle (e.g., all 55 blockee reps) you must exit practice field to the track, sprint the longs and bear crawl on the track around the endzones. Then come back into the practice field for your next round/cycle.Rd 1 – Blockees (10,9,8,7,6,5,4,3,2,1)
Rd 2 – Thrusters (10,9,8,7,6,5,4,3,2,1)
Rd 3 – Jumpover burpees (we got through maybe 10, 9, 8?)THANG 3: You-call-it Mary w/ blockee pacer. (A PAX calls a Mary exercise for the group to do, they do it until he completes 10 blockees)

Moleskin: None. Extra prayers for those affected by the tragedy in Waukesha. Prayers for safe travels and holidays.December black diamond nominee: Given to @Big Mac before he heads off to Mexico for 5 months!

Backblast: Old School Ruck for the OG
Date: 11/29/2021
AO: #ao_mastodon
PAX: @Shiplap @Ranger Rick @TBTF @Archive @8-Track @Sparrow @Da Vinci @Panhandle @Big Mac @Jolly @SAGA @Tortuga @Katniss
FNGs: 0
Q: @Shiplap
Total: 13
Conditions: AmazingTHANG 1: 3 PAX ran (@Jolly @Panhandle @Tortuga) The rest shuffled and rucked to the soccer fields – complete 75 yards of ruck pullsThang 2: Shuffled to the pool parking lot. On one end complete 20 cruchy frogs with ruck and 20 American Hammers with Ruck. We then shuffled across the parking lot and up the stairs. Once there we completed: 5 Ruckbees, 10 OH Squats, 15 Merkins, 20 BBSU, 25 Standing tricep extentionsEach round we added 1 rep to the BOMBS.Thang 3: @Archive special. Move from light pole to light pole. Complete 2 burpees at each light pole. To get from light pole to light pole you need to crab walk, bear crawl, crawl bear, and bernie in that order.COT: Prayers for selling my house and getting into the other one – if it is meant to be. Spoiler alert – the sellers just bailed on us. Guess it wasn’t meant to be.

Moleskin: Brick by Brick – take one little step at a time – focus on consistency and getting better each day.

Backblast: Thankful for EMOM
Date: 11/25/2021
AO: #ao_mastodon
PAX: @Shiplap @Beaker @Captain Crunch (AJ) @kodak(downrange), @Da Vinci @Spokes @Archive @CHiPs @SAGA @Gummi Bear @Katniss
FNGs: 0
Q: @Shiplap
Total: 11
Conditions: Surprising mild – perfect for a good latherTHANG 1: Burpee Mile – run the @Captain Crunch (AJ) mile and stop ever 1/4 mile to do 12 burpees.Thang 2: At the COOTIES – EMO2M – 5 Pull ups, 5 Burpees, 5 Merkins, 5 Dips – add a rep each round working up to 10 of each – then back down to 5. This would account for 22 minutesThang 3: 11s – 10 BBSU/1 Leg raise – sprint the hill, 9BBSU/2 Leg raises go back down the hill…………time expired and no one finishedCOT: Prayers for the PAX, health, and praise for all the wonderful things in our lives that we may take for granted.

Moleskin: Enjoy little things in life like a warm place to sleep, food to eat, and family. Not everyone is blessed with those little things we take for granted everyday.

Backblast: Leg Blaster
Date: 11/23/2021
AO: #ao_mastodon
PAX: @Shiplap @Hancock @SAGA @Captain Crunch (AJ) @Banks @Da Vinci @Gummi Bear @Panhandle @Hotbox @Big Mac
FNGs: 0
Q: @Shiplap
Total: 10
Conditions: Beautifully BriskTHANG: We broke into groups of 3 (1 of 4 – but an injured @SAGA was the extra) and worked our way around Mastodon. There were 3 stations where the groups would stop and perform the various exercises as a group. The emphasis was on perfect form, if a team member called you out you simply correct it, if another team calls you out you have to start that exercise over. The goal was to absolutely dominate the PAX legs. Based on the mumble chatter the next couple days – mission accomplished.Station 1: 100 Thrusters (Knees to elbows), 200 BBSU, 300 Squats (90 or lower)Station 2: 100 Burpees (good merkin), 200 Bonnie Blair, 300 DipsStation 3: Only one group got too – 100 Chin ups, 200 merkins, 300, American HammersCOT: Prayers for healing PAX, selling my house, etc

Moleskin: The accountability of the group is an amazing thing. Taking months off of working out it was easy to jump back in – other groups or solo doesn’t have nearly the effect. The PAX are the power of F3!

Date: 11/25/2021

AO: #ao_mastodon

PAX: @Jolly @Panhandle @T-bone @Da Vinci @Banks @Spokes @Hancock

FNGs: 0

Q: @Jolly

Total: 7Warm-Up: Side Straddle Hops, OYO Leg Stretches for the parents.

THANG: In addition to the 7 Pax above, we had 14 2.0s join in the fun! We moseyed over to the base of Hoffa, separated into two teams and played a ultimate football. I was a great family event that took an ugly turn when @Banks violently shoved @Jolly from behind at the exact time the football arrived causing it to smash into @Jolly‘s ear and most likely causing permanent hearing damage!COT: Prayers for Ms, safe travels.

Date: Friday, 11/26/2021
6 brave PAX gathered to run off Thanksgiving dinner. Step off temperature was 17 ˚F with a 9 ˚F windchill. Since we lost no PAX, this qualifies as our first Shackelton of the year. We Ran South on the Prairie Path, and then came back North. The front group got 4.5 miles.AO: #ao_ground_zero
PAX: @Jolly @Tortuga @Da Vinci @8-Track @Crack @Beaker
FNGs: 0
Q: @Beaker
Total: 6
Moleskin: Keep something consistent and constant this holiday season as routines change and life gets (joyfully) busy.