Author: backblasts

Backblast:

First snow beatdown

Date: 11/15/2022

AO: #ao_mastadon

PAX: @Tortuga @Spit Valve @Da Vinci @Katniss @Crack @Dilbert @Hershey @Aloha @Jolly @Shiplap @Hancock @Stock boy @Panhandle @T-bone @Big Mac @Captain Crunch

FNGs: 0

Q: @Double Dip

Total: 171.

Warmorama: side straddle hops, hip flexor stretch, squats, tricep stretch, forward arm circles, backward arm circles, mountain climbers2.

The Thang-
One lap around Northside the long way ending at the base of Hoffa
Rotation of
10 Merkins
10 Plank Jacks
10 Squats
. . . for 10 round for a total or 100 reps of each excercise.

One more lap around Northside the long way doing the snowball death march. Person at the back makes a snowball and tries to hit whoever was in front of them. If they fail they have to do a pushup and make a snow angel before running to the front of the line.

Finished it off with 50 legs raises at the base of Hoffa.Moleskin:

When we think about time we might think we have 10 years left with someone who will live for that much time but when we think about how often we see them we may realize that could be something like 10 weeks. (if you see them for one week each year). Often the actually time we have left with others is less then we think so make it count and be present!

Prayer Requests: @Shiplap house sale, sickness and colds going around, specifically for children with respiratory illnesses, and full hospitals, @Panhandle difficult meetings and conversations. (edited)

Backblast: Q School

Date: 11/17/2022

AO: #ao_mastadon

PAX: @Shiplap @Sparrow @Spit Valve @Dilbert @Hershey @Majorette @Dogear @Spokes @LeMond @Bo-Peep @Big Mac @Tortuga @T-bone @Jolly @Giggles @Panhandle @Stock boy @Da Vinci @Archive @Katniss

FNGs: 0

Q: @Shiplap
Total: 20

1st F Q @T-bone thought it was a good idea to get a Q school on the books to reinforce Q best practices and show some newer PAX the reason why being a Q is so important.

Welcome to F3. This workout is free of charge, open to all men, held outdoors rain or shine heat or Cold, led by men who participate in a roaring fashion, and ends with a circle of trust

I am not a professional. I don’t have any knowledge of your injuries or fitness considerations. It’s each persons responsibility to be safe and modify as necessary if you need too.

WOR: A pearl on the string warm up
SSH x 25, mosey, merkins x 15, Burpees IC x 10, mosey, squats x 25, mosey

Thang: Short Dora
50 burpees, 100 merkins, 150 squats.
While one PAX Bernie’s to the light pole their partner accumulates reps of the exercises. Flip and rinse and repeat until all reps are completed.

Cool down: The Q called out a PAX to perform a proper cadence with a desired exercise. Mosey back to the flag

6MOM: flutter kicks IC x 25, American hammers IC x 25, BBSU IC x 25, LBC IC x 25, leg lifts IC x 25

Moleskin: don’t keep secrets from your spouse including voicing your feelings and needs

Backblast: Friday Run Club

Date: 11/18/22

AO: #ao_ground_zero

PAX: @Toto @Pool Boy @Topham @Beaker @Double Dip @Tortuga @Cheese @Banks @Shiplap @Katniss @pacecar @Crack

FNGs: 0

Q: @Crack

Total: 12

Thang: Most ran north, @Shiplap and @Banks walked to 7Eleven for coffee… @pacecar scared a deer and wanted to catch it.

Moleskin: The quote that YHC was planning on sharing, and completely forgot, has to do with making decisions. Soren Kierkegaard stated, “Do not fly so high with your decisions that you forget that a decision is but a beginning.”

COT: @Banks 2.0 turns 10 today, @Crack‘s M dealing with tendonitis making work challenging, prayers for family interactions and our roles during this holiday where we should be giving thanks. (edited)

Backblast: IN CADENCE
Date: 11/16/22
AO: #ao_tar_pit
PAX: @Panhandle (respect!), @T-bone (respect!), @Jolly (respect!), @Tortuga (respect!), @Giggles, @Sparrow, @TBTF, @Big Mac, @Shiplap, @Pool Boy
FNGs: 0
Q: @Pool Boy
Total: 10

Warm-o-Rama:

1. Good Mornings
2. Side Straddle Hops
3. Overhead Triceps Stretch
4. Quad Stretch
5. OYO Misc. Stretching
6. 1 Lap of the Track (slow)

The Thang:
On the track, exercises at the corners, single-hand farmers carry 100m between. All exercises IN CADENCE, ~20 reps

1. Coupon Swing
2. Curls (with 3-count pause in middle of rep)
3. Goblet Squat (with 3-count pause at bottom)
4. Overhead Press
5. Coupon Lunges (2 is 1)
6. Triceps Extensions (with 3-count pause in middle of rep)
7. Coupon Plank (60-80 seconds)
8. Overhead Coupon Hold (elbows straight)

PAX divide into two groups – group 1 runs a lap while group 2 planks. Then groups switch.
Finisher: 1 lap, sprint the straightaways, jog the curves

Moleskin: Always be checking yourself for pride. It crops up everywhere, in every part of life. An effective way to combat pride: “What do you have that you did not receive?” (1 Cor. 4:7) Humility isn’t pretending we’re worse than we are; rather it’s realizing that anything good we have, are, or can do – it all comes from God.

COT:

1. Shiplap’s house (pray old house will sell)
2. TBTF vasectomy (discernment about whether to move forward, safety)

Date: 11/10/22

AO: Camera Park

PAX: @LeMond @Toto @Noodles @Beaker

Q: @Beaker

Total: 4

FNGs: 0

WOR: Motivators x7, Tappy Taps x15, Mountain Climbers, Overhead claps x60, Michael Phelps OYO

The Thang: Tortoise and the Hare BOMBS

Partner A performed a set of reps while the partner B farmer carries two coupons along the 0.5 mi loop. When partner A completed the assigned reps, he ran to catch up with Partner B, flip flopped and repeated.

Sets of the following exercises were performed. Each set was used 5x before moving on to the next set:

5 Burpees (total of 50/pair)

10 Outlaws (total of 100/pair)

15 Merkins (total of 150/pair)

20 Big boi situps (total of 200/pair)

25 Squats (total of 250/pair)

Each pair got through BOM and finished during the M.

Moleskin: Your most important relationships are ones that give you a name (husband, father, son of God). These names are who you are, they are not taken away. Live into them.

COT: Prayers for the student at @Noodles school.

Date: 11/05/2022

AO: #ao_mastodon
PAX: @Pink Drink @Hancock @FruitLoops @Captain Crunch @Maniac @Archive @Hershey @Stock boy @Noodles @Jailbreak @T.B.
FNGs: 0
Q: @Pink Drink @Hancock
Total: 11

Conditions: post-rain mugginess, 60 degrees, wind, still dark at 7am start

Warm-up: Motivators x7, goofballs, picking daisies

Thang 1: Mosey w/football. We ran around the AO, throwing a football to other pax. Dropped footballs meant everybody does two burpees.

Thang 2: Jumping American vasectomies. We ran in follow-the-leader fashion on and around picnic tables and jumping over garbage cans.

Thang 3: Relays. All at top of Hoffa, split into two teams, with two coupons halfway down.

Round 1- Relay Pax do 5 derkins, waiting Pax do LBC’s
Round 2- Relay Pax do 5 curls, waiting Pax do American hammers
Round 3- Relay Pax do 5 skull crushers, waiting Pax plank
Round 4- Relay Pax do 5 OH press, waiting Pax do crunchy frogs
Round 5- Relay Pax do 5 blockees, waiting Pax do boat/canoe

Thang 4: zip line. Take turns going down zip line. While we wait, for first round, we did BBSU’s. Second round, we did squats.

Thang 5: manrise to top of Hoffa and do a round of Guantanamo.

Moleskin: What @Hancock learned from @Pink Drink: when I would hesitate and show restraint out of fear of judgement from others, @Pink Drink would double down with enthusiasm. Be it for an exercise, or for welcoming someone in the group, or just being happy to see someone. It’s not weird, it’s awesome, and infectious in the best way.
What @Pink Drink learned from @Hancock: @Pink Drink saw me come to F3 and put in effort with consistency, working to improve 1% every time, and saw benefits in my F3 life and my life at home with my M and 2.0’s, all because I was willing to get up a little earlier and be consistent.
Proverbs 27:17 – “as iron sharpens iron, so one man sharpens another.”

Prayer Requests: @T.B.’s continuing application and interview process; @Bloomer’s brother continuing to recover; @Noodles has students injured in an accident, other students didn’t make it, and prayers for them and their families; @Pink Drink’s meeting with student whose friend passed away

Date: 11/3/22
AO: #downrange Camera Park
PAX: @Tortuga @Captain Crunch @Toto @Crack @Beaker @Noodles
Q: @Noodles
Total: 6
FNGs: 0
WOR: Motivators x7, Tappy Taps x15, Batwings x15, Michael Phelps OYO

The Thang: Bertha & Gertrude

A take on the Death by Skinny Farmer beatdown. Usually done with Farmer’s carry but have also seen it done flipping tractor tires. Today we had a visit from Good Ol’ Bertha and Gertrude. Not sure if we ever named @Archive’s sandbag but I did today. Bertha & Gertrude, 60+ plus sandbags, were incorporated into the following:

Round 1: Hand Release Merkins x50, Leg Raises x50, 5 Sandbag tosses, 2 laps around lot
Round 2: Side Straddle Hops x50, Flutter Kicks x50 (2:1 count), 5 Sandbag tosses, 2 laps around lot
Round 3: Bonnie Blair’s x50 (2:1 count), Big Boy Sit Ups x50, 5 Sandbag tosses, 2 laps around lot
Round 4: Gas Pumps x50, Squats x50, 5 Sandbag tosses, 2 laps around lot

MoM: The following exercises for time – Thighmasters, Glute Bridges, Bird Dog, Dead Bugs

Moleskin: Take time to check in with our kids throughout the day. Our own kids but also our nieces, nephews, etc. Pay attention to who their friends are. While we may make the effort to check in with them, not every child has the same support system at home.

COT: Prayers for our children. That God may continue to watch over them, protect them, provide a sense of direction. Pray for those children that donMt have good supports. We pray for overall health. That God may continue to heal and strengthen those PAX going through injuries and/or recovering from injury.

Date: Saturday, 10/29/2022
AO: #ao_tar_pit
PAX: @Noodles @Tortuga @Da Vinci@Hershey @Jolly @Panhandle @wet burrito @Bo-Peep @T-bone @Sparrow @SAGA
FNGs: 0
Q: @SAGA
Total: 11

WOR: goof balls / arm circles / mtn climbers / T-Bone burpees / tappy taps

THANG 1: Partner Farmer’s Carry
1 PAX farmer carries out 100 yards while partner merkins & PAX leaves coupons and sprints back to do merkins while other PAX sprints to get coupons and farmer carry them back

Then do a round with BBSU

THANG 2: Coupon Mileage
ROUND 1: 10 Blockees @ start then Rifle Carry around far curve for 10 Blockees and leave coupons and run around back to coupons for 10 Blockees & Rifle Carry back to start
ROUND 2: same as above w/20 Thrusters
ROUND 3: same as above w/30 Goblet Squats
ROUND 4: complete 40 Curls and then run I lap back to start

Mary: 42 4-count flutters …

Moleskin: You can do hard things. Do them with others and in a small loop and you can do hard things even better.

Date: 10/22/2022

AO: #ao_mastodon
Pax: @Archive @Sparrow @Captain Crunch @T.B. @Hancock @Carmen
FNGs: 0
Q: @Hancock
Count: 6

Conditions: warm & sunny.
Warm-up: Motivators x 7, mountain man poopers, arm circles, quad stretches, picking daisies

Thang 1: start mosey around AO, clockwise, crossing bridge west of tennis courts first. Do 5 burpees at each light pole for approx. 5 or 6 light poles

Thang 2: keep moseying. 25 BBSU’s in the grass.

Thang 3: keep moseying. Cross monkey bars however you see fit.

Thang 4: keep moseying. Do suicides in the street – 1/3 down and back, then 2/3 down and back, then all the way and continue.

Thang 5: keep moseying. Stop at Dan Taylor alley and do Dan Taylors until we hit the far garbage can.

Thang 6: keep moseying. Cross bridge on our hands. Stop at cabin and do relays. One Pax runs to end of pier near cabin, does 10 merkins, comes back. The rest do squats, or plank, or flutter kicks.

Thang 7: keep moseying. Stop at pool parking lot. Run halfway down, do 10 burpees, and come back. Then run all the way down and back.

Thang 8: keep moseying. Stop at zip line. We all took two turns, doing BBSU’s while we wait.

Thang 9: follow the Q over all the picnic tables near the zip line.

Thang 10: keep moseying. Go down slide multiple times, but only in a non-frivolous manner. We’re responsible adults working out, clearly not playing at a playground.

Thang 11: keep moseying. Run to Hoffa. Manrise, 10 burpees at top, come down, manrise again.

Thang 12: Mary. We did, in no particular order: flutter kicks, boat-canoe, alternating arm side plank, LBC

Thang 13: Guantanamo

Moleskin: Quote from Rings of Power: “The same wind that seeks to blow out a fire may also cause it to spread.” Don’t let your adversity shut you down, but push back. Michael Jordan could have quit basketball after he was cut from his high school team, but instead he pushed and became a better ball player. Be like Mike.

Date: 10/18/2022
AO: #ao_mastadon
PAX: @Poolboy, @Sparrow, @Pink Drink, @Hancock, @Tortuga, @LeMond, @Jolly, @Dilbert, @T-bone, @Wet Burrito, @Beaker, @Panda Express @TBTF, @Spokes, @Panhandle, @Giggles, @Maniac, @Katniss, @Big Mac

FNGs: 0
Q: @Big Mac,
Total: 19
1. Warmorama: Motivators, Burpees, Picking Daisies, Arm Circles, Mountain Main Poopers

2. the Thang:

· Squats

o 50 Squats, first one done starts running and rest chase up Hoffa.

o Demonstrate proper form
Squats – Most common exercise to cause injury (with weight).

§ Full 90 degrees

§ No touch of arms to legs

§ Full extension at top (knees and hips extended)

o Some recommendations from YouTube

§ Stretch ankles to get better form, keep legs slightly farther apart if low flexibility.

§ Keep shoulders pinched in back.

§ Keep butt tight.

o Do 50 with proper form

· Kettlebell Swings

o Form

§ Keep back straight,

§ Flat back

§ Feel slightly wider than shoulder-width apart.

§ Hinge at hips, coupon high enough to see below it looking straight ahead.

§ Strength comes from hips.

o Do 50 with proper form, then run the hill.

· Thursters

o Form

§ Coupon in upright rack position

§ Squat to at least 90 degrees (or elbows to knees)

§ Full extension with arms above head

§ Head between arms at top

o Try to do 50 with proper form, then run hill

· Burpees

o Form

§ Chest touch ground

§ Hands clap above head with feet off the ground

§ Full stand at top (open hips)

o A recommendation from YouTube

§ Squat to get down part of the way, don’t bend and fall on arms/shoulders

· Merkins

o Wrists should be under shoulders

o Butt should be tight, abs tight, body firm

o Arms fully extend, full range of motion

o When come down, shoulder blades should come together and

o Wide or narrow is fine but don’t flare arms out.

· Repeat all 5 exercises with a bad dad joke quiz question. If you get it right run to the lamp post, wrong? Run Hoffa. Either way do 15 perfect reps first.

o Question 1: How is a wizard who raises the dead and a sexy vampire similar? They are both necromancers/neck romancers

o Question 2: What did Yoda say when he saw himself in 4k? HDMI

o Question 3: What do skinny jeans and a cheap hotel have in common? No ballroom.

o Question 4: What’s an astronaut’s favorite part of the keyboard? The space bar.

o Question 5: What’s blue and not heavy? Light blue.

· Moleskin

o We are constantly affecting our form. There is an idea in economics which I’m sure is much more beautiful in Aristotle’s metaphysics or in Beaker’s inorganic chem class that some goods take consumption capital. For example, coffee takes some investment before it tastes good.

o I have a hunch that most of the best parts of life require consumption capital. Behavioral economist Dan Ariely observes that we tend to love or value things in direct proportion to the work we put into the thing. If you want to love your body, put work into it, if you want to love music, work at it, if you want to love your children and spouse, work on it. If you want to love your relationship with God, work on it. What consumption capital are you building? What loves are you forming?

· Prayer:

o LeMond (having a girl! J Prayer for healthy development and delivery)

o Tortuga: Jackie had a good experience with chiropractor, pray the benefits last.

o Katniss: Prayer for a good birthday for the 2.0.