Backblast: Coupon Hop
AO: #ao_mastodon
PAX: @Jolly, @Tortuga, @Banks, @8-Track, @SAGA, @Panhandle, @Sparrow, @Panda Express, @Aloha, @Bloomer, @Beaker, @Zoro, @Captain Crunch (AJ), @Hotbox FNGs: 0
Q: @Bloomer
Total: 15
Conditions: Dark warmish morn.
Warm-Up: Imperial walkers, squats, windmills, sumo squat walks, side straddle hops. The Thang:
1. Partner up. One partner farmer carries two coupons to the light pole while the other partner runs ahead and does squats until their partner arrives. At light pole partners switch tasks and move to the next light pole, all the way to the soccer field/parking lot by Dan Taylor alley. 2. Upon arrival partners alternate burpees for 3 minutes.
3. We completed 25 murder bunnies, 20 goblet squats, 25 murder bunnies
4. We ran a circuit around the soccer field. We started with 20 sit-ups, back pedal the length of the soccer field, 20 push ups and completed the round by bunny hopping 15 coupons. 5. We completed 15 murder bunnies, 10 goblet squats, 15 murder bunnies
6. PAX carried coupon back to flag and does 7 curls at every light pole in the way back.

COT: Prayers for the full life of captain Crunch, Afghanistan, Haiti, hurricane repair, shooting and senseless violence in America.

PAX: @Jolly, @Tortuga, @Cheese, @Da Vinci, @Banks @Archive, @8-Track, @SAGA, @Panhandle, @Ranger Rick, @Jailbreak, @Panda Express, @Big Mac
FNGs: 0
Q: @Jolly
Total: 13
Conditions: It was a humid fall morning.
Warm-Up: OYO stretching needed to run or ruck.
The Thang:
Runners ran over to Wheaton College and did some sprints at Franklin Middle School on the way back.
Ruckers rucked.
Announcements:
Lot’s of open Q spots in October. Sign up today or be assigned.
New channel coming…Get to Know your PAX.
COT: Prayers for Tortuga’s upcoming surgery this Thursday.

Backblast: Frolf

Date: Saturday, 10/2/2021

AO: #ao_mastodon

PAX: @TBTF, @Bad Debt, @Captain Crunch, @Jäzz Händz, @Crack, @Jailbreak, @Tortuga (respect) Q

FNGs: 0

Q: @Tortuga

Total: 7

Seven PAX showed up for an afternoon beatdown (7am). They were greeted by six gallon jugs of water and two frisbees.

WOR: Seven count motivators, arm circles, seal claps, overhead claps, copperhead squats and merkins, a slow jog down the parking lot and a skip back.

Thang 1: Arms. Four stations, two rounds. 10 pull ups, 20 reverse flys with gallon jugs, 20 side pull ups, and 20 inverted rows.

Thang 2: Frolf (frisbee golf) round 1. Two teams. To earn a throw you had to complete five reps. Choose between merkins, squats, lunges (2=1), or reverse flys. As a team, get the frisbee to the next lamp post. Advance to the frisbee after completing the reps and throw from its landing spot. As soon as the post is hit, the entire team advances to the post and restarts their reps. Played from Cooties past the pool parking lot.

Thang 3: Frolf round 2. Same teams. Six trees were designated as targets in the far east end of the park. Teams had to complete 10 reps per person before advancing to the frisbee. While advancing, the jugs had to be held out at shoulder height. Reps rotated through squats, tuck jumps, and hinge jumps.

Thang 4: Frolf round 3. Soccer goals were the targets. Instead of reps, teams had to travel to throws. For the first target, after the first throw the team had to broad jump burpee to the disc. Once one team member arrived, the rest could mosey to the disc. Lunges, bear crawl, and team’s choice finished out the round.

Thang 5: Scout mosey back to the flag. The first three HIM carried two milk jugs rifle carry style. The last man ran to the front, snagging the milk jugs from the third guy in line on his way there. Repeato. Shifted to jugs at shoulder height out to the side, then out to the front, and back to rifle carry. We arrived at the flag at 8:01, but I decided to add one last lap of the parking lot to our scout walk for good measure (since Jäzz Händz thought we were done).

COT: We praised God for bodies that work and friends to work out with. Bad Debt’s 2.0, Ben, does not have a torn ACL, as was suspected, but just a bone bruise. His recovery will be much quicker. We lifted up Jäzz Händz’s friend Brian and his wife as he is still in a coma, Crack and his family as he is travelling a lot for work, K-pop as he adjusts to the workload at college, Tortuga’s 2.0, Gulliver, as she is flying to Costa Rica today and will be there two weeks followed by Peru for four weeks, and Jailbreak’s old co-worker who passed away. Prayers for his family.

Coffeteria returned to the Wheaton Public Library after a significant hiatus!!! Saga joined us there. Jailbreak and Bad Debt had family obligations.

15 PAX (8-Track, Aloha, Banks, Beaker, Big Mac, Giggles, Gummi Bear, Jolly, Panhandle, Ralphie, Saga, Sparrow, T-Bone, Tortuga, Zoro) came out on a beautiful fall morning for a Jolly good beatdown.

WOR:

Tappy Taps – in cadence

Arm Circles – in cadence

Side Straddle Hops – in cadence

Michael Phelps – OYO

Leg Stretches – OYO

THANG 1:

We split up into teams of three and set off to work our way around the small loop stopping at each lamp post to complete a couple exercises. Two members of the team would complete the exercises while the third team member ran the half mile loop until he caught back up to his team.

Exercises: started with 10 Merkins and 10 BBSU per person not running. (n-1) x 10. After the first set was complete the Pax lunged to the next lamp post and repeated the exercises doing 20 this time. The exercises remained the same for the entire beat down increasing by 10 each lamp post up to 50 and then decreasing back down to 10.

MOLESKINE:

No quote in particular. Just a reminder to be the best husbands and fathers we can. Your kids really do grow up fast so enjoy each day with them and be present.

COT:

Prayers for Saga’s M and her upcoming MRIs. Prayers for Shiplap’s family and their new addition!

BACKBLAST: 25 September, Saturday – 8-Track Special

13 PAX started the BD (@Sparrow, @Hotbox, @Panhandle, @Tortuga, @Beaker, @Spokes, @Shiplap, @Jolly, @Banks, @Da Vinci, @Big Mac, @SAGA, @8-Track (Q)) with one special guest added midway @wet burrito. Warm-o-rama
-The motivator (7-count)
-Hamstring stretch
-Picking cherries
-Arm circles
-Merkins
-15 x Regular
-10 x wide arm
-5 x diamond
-100 over-head arm claps (with a 40 second hold midway)

Workout
-PAX paired off
-reps were combined sets of (60, 70, 80, 90, 100, 90, 80, 70, 60) 1) squats with coupon
2) 1 PAX then does 40-yeard bear crawl; 1 PAX does farmer 40-yeard carry with 2 coupons (PAX need to go same pace) 3) over-head press with coupon
4) bear crawl & farmer carry back (PAX switch workout)
5) run one 400m lap
Goal was 10 intervals
Moleskin: Don’t Make Assumptions from “The four Agreements”

“Don’t Make Assumptions: We should not assume that others know what we think or what we want, and vice versa. We should communicate our needs and our feelings clearly, and we should ask questions instead of jumping to conclusions when thinking about the behaviors of others.”
https://www.amazon.com/Four-Agreements-Practical-Personal-Freedom/dp/1878424319/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1632589659&sr=8-1http://Amazon.comhttps://www.amazon.com/Four-Agreements-Practical-Personal-Freedom/dp/1878424319/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1632589659&sr=8-1

COT: Gathered to ask for Strength, Courage, Wisdom to become better Men, Husbands, Fathers, Brothers, Sons.

BACKBLAST: 25 September, Saturday – 8-Track Special

13 PAX started the BD (@Sparrow, @Hotbox, @Panhandle, @Tortuga, @Beaker, @Spokes, @Shiplap, @Jolly, @Banks, @Da Vinci, @Big Mac, @SAGA, @8-Track (Q)) with one special guest added midway @wet burrito.

Warm-o-rama

-The motivator (7-count)

-Hamstring stretch

-Picking cherries

-Arm circles

-Merkins

-15 x Regular

-10 x wide arm

-5 x diamond

-100 over-head arm claps (with a 40 second hold midway)

Workout

-PAX paired off

-reps were combined sets of (60, 70, 80, 90, 100, 90, 80, 70, 60)

1) squats with coupon

2) 1 PAX then does 40-yeard bear crawl; 1 PAX does farmer 40-yeard carry with 2 coupons (PAX need to go same pace)

3) over-head press with coupon

4) bear crawl & farmer carry back (PAX switch workout)

5) run one 400m lap

Goal was 10 intervals

Moleskin: Don’t Make Assumptions from “The four Agreements”

“Don’t Make Assumptions: We should not assume that others know what we think or what we want, and vice versa. We should communicate our needs and our feelings clearly, and we should ask questions instead of jumping to conclusions when thinking about the behaviors of others.”

The Four Agreements: A Practical Guide to Personal Freedom (A Toltec Wisdom Book): Don Miguel Ruiz: 9781878424310: Amazon.com: Books

COT: Gathered to ask for Strength, Courage, Wisdom to become better Men, Husbands, Fathers, Brothers, Sons.

20 Pax gathered on the 2nd day of fall for a Concrete Mile

WOR: 4 count motivators, OYO Michael Phelps, Trunk Twists, Daisy Pickers, Runners Stretch, Calf Stretch

Thang 1: Teams of 3 carry their coupons on the mile loop around the AO – stopping at every light post to do 10 reps of Mary of teams’ choice. One coupon must always be either 1)carried in rifle position or 2) one Pax must double carry.

Thang 2: Stop at Cooties and perform CrossFit Cindy as a team for the 6 (5 pull-ups, 10 merkins, 15 squats)

NOR: @jolly, @panhandle, @tortuga, @cookies, @8-track, @beaker, @LilMac, @Bigmac, @sparrow, @giggles, @jailbreak, @ralphy, @Gummi Bear, @Yankee, @bad debt, @DaVinci, @Bloomer, @Aloha, @Snooky (FNG fka Micah) @t-bone(Q)

COT: prayed for Big Mac (and all Pax) for parenting wisdom, Sparrow and spiritual conversations with foster daughter, Jailbreaks FIL? Richard and breakthru COVID case, and 13yo Ben for persistent injuries particularly knee issue.

Moleskin: Brett Goldstein (Roy Kent from Ted Lasso): “You’ll be dead soon, so you may as well do it” – takeaway – push yourself – do hard things like F3 but also do life well and with integrity: Marriage, Family, Work – because its over before you know it and these things matter.

15 gentlemen ventured out into the gloom to test themselves against week 3 of IronPax, including one FNG!

https://f3greenwood.com/2021/09/19/b-the-emom-ipc-2021-week-3/

CoT: Sparrow’s foster child, praise for Tortuga’s M’s negative tests!

September 21st, 2021

The dog days of summer were celebrated by going through some world record temperatures from the past century.

On July 10th, 1913 at Furnace Creek Ranch in Death Valley -134F

Motivators 28

Mountain Man Poopers 30

Goofballs 30

Abe Vigodas 30

Squats 16

Total for Warmorama: 134 reps

Partners collectively reached the record at each exercise and then after sprinted up Hoffa.

1. Merkins Greenland June 23, 1915 – 86F

2. Mountain Climbers – Cyprus Sept 4th 2020 115F

3. Lunges Bolivia – October 29, 2010 – 116F 1/1

4. Overhead presses Mexico July 28th 1995 125F

5. Bent over Rows Chicago – July 6, 2012 – 105

6. Squats w Coupon – Botswana January 7th, 2016 111F

7. Skull Crushers – Siberia June 17th, 2020 100F

8. LBCs Fort Yukon Alaska June 27th, 1915 100F

9. Curls – South Africa November 3, 1918 122F

10. Kettle Bell Swings Denmark August 10, 1975 97F

12 Pax gathered on a gorgeous fall morning to run/ruck/walk

WOR: On your own plus a walk up the hill

10 PAX ran, 1 rucked and 1 walked 20 minutes out in the dark and back with the sunrise.

NOR: @toto, @cheese, @jolly, @panhandle, @panda express, @tortuga, @Dr Phil, @cookies, @zoro, @shiplap, @8-track, @t-bone(Q)

COT: prayed for 3 Pax babies due any day now (Shiplap, Heist, Dirty Laundry), and Panhandle heavy work stuff coming up.

Pre (not fore) Moleskin: Find simple things to be thankful for – even – or especially when life is tough.

Moleskin: CS Lewis:

“If you think of this world as a place simply intended for our happiness, you find it quite intolerable: think of it as a place for training and correction and it’s not so bad.”