Author: backblasts

BB for 9.16.2021 -Had a great showing for a full-priced workout without any discount coupons. We refreshed ourselves on some baserunning for a 7 of Diamonds workout:WARMORAMA:Motivators
Mountain Man Poopers
Abe Vagodas
Tippy Taps
Arm CirclesThe Thang: 7 of Diamonds
Total of 8 rounds. First-round 7 reps, 2nd round 14 reps, 21, 28, then count back down to 21,14,7. Reps were performed at each "base"Home plate at base of Hoffa: LBCs
First base at intersection past bridges: squats.
2nd base at far intersection: merkins
3rd base at bridge next to the parking lot: Lunges – 1is1PAX who finished early circled up and did merry until everyone finished.Moleskin 1. "Every day is a new opportunity. You can build on yesterday’s success or put its failures behind and start over again. That’s the way life is, with a new game every day, and that’s the way baseball is." – Bob FellerMoleskin 2. "Worry does not empty tomorrow of its sorrow. It empties today of its strength." Corrie Ten Boom

Had a great showing this morning for a good beatdown to work out that lactic acid buildup from yesterday’s IRON PAX.

WARMORAMA:

Abe Vigodas
Arm Circles
Mountain Man Poopers
Motivators
Squats

THE COUPON CODE!

Coupon codes were generated by finding a partner and calculating half of their age. The coupon codes were then used as individual rep counts for the remainder of the beatdown.

Thang One: Pearls on a String. Using your generated coupon code as the rep count, one partner caries both coupons to the next light pole while the other partner runs ahead and starts on his reps. Reps swapped between merkins and squats, and the coupon-carrying partner helped the other on their reps if they got to the next light pole early.

Thang Two: Hoffa Estates

We had a beautiful time at Hoffa Estates! One partner runs up Hoffa and the other partner completes their coupon code reps of each round. After the 6 rounds, we repeated the rounds with a lunge walk to the path and back approximately 50 yards away.

Round 1 Reps: Thrusters
Round 2 Reps: Skull Crushers
Round 3 Reps: One Arm Rows
Round 4 Reps: Curls
Round 5 Reps: Rows
Round 6 Reps: Kettle Swings

We ended with a COT. Colossians 1 was referenced as the moleskin for the morning, but more specifically verses 15-23 are an awesome short synopsis of the gospel. Verse 22 has become a life verse for me, and a great pick me up when I’m feeling discouraged or accused.

In attendance, Panhandle, BOGO, Da Vinci, Sparrow, 8-Track, SAGA, FNG (Giggles), T-Bone, Panda Express, Ralphie, Aloha, Cookies, Tortuga, Shiplap, Gummi Bear, Jolly, Big Mac

F3 is open to all men, led in a rotating fashion, happens rain or shine, outdoors, you’re responsible to know your body and modify as necessary.

Warmorama

Motivators

Picking Daisies

Butt kickers around the parking lot

High knees

Good Mornings

Bat wings.

Vaccine’s train our immune system to create proteins that fight disease which we call “antibodies.” Today’s antibody is targeted to combat the disease known as Ironpax-W1 variant. Symptoms of this particular variant include, muscle aches, fatigue, shortness of breath, dizziness, confusion, vomiting and physical agony. It only afflicts males, and the primary risk factors appears to be those with a penchant for waking up at the wee hours of the morning.

The vaccination process is multi-step. For full effect, patients are advised to pursue good form and full range of motion.

Step 1. Mosey to Hoffa

Step 2. 5 forward murder bunnies.

Step 3. 5 double shoulder tapping pushups.

Step 4. 5 reverse murder bunnies.

Step 5. 3 blockees with thruster. Demonstrate form.

Step 6. 3 blockees with lateral jump

Step 7. 3 blockees with perpendicular jump.

Step 8. 3 blockees with lateral jump and vertical block

Step 9. 3 blockees with perpendicular jump and vertical block.

Vaccination is complete, unfortunately, early evidence suggests vaccination is about 1-3% effective at fighting all symptoms apart from confusion.

Thang 2 – Mono a mono.

20 minutes EMOM

BBSU, Curls, overhead press (Start at 6 of each, if you are successful, increase by one, if you are unsuccessful decrease by one.)

Moleskin: Vaccine’s work by preparing your body in advance for a future attack. If you wait until the attack and then want to get vaccinated, it’s too late.

We do something similar with F3, by practicing in somewhat low-stakes environments, we’re ready when our kids ask for an airplane ride or Da Vinci/Sparrow need help with a house project. If you throw out your back first and then want to get in shape, it’s too late.

Ephesians 6:13 Therefore take up the full armor of God, so that when the day of evil comes, you will be able to stand your ground, and having done everything, to stand.

Putting on the armor of God, (Shield of Faith, Belt of Truth, Breastplate of Righteousness, Helmet of Salvation, Sword of Spirit which is the Word of God, Shoes of gospel peace) has to happen in advance SO THAT, in the day of evil, you will be able to stand your ground. Not when the day of evil comes, start putting on the armor now. It’s a vaccine. When the enemy approaches, if you don’t have your armor on, it’s too late.

A warm welcome to FNG Giggles!

Praise for brains and brawns provided by both Tortuga and Heist assisting with Sparrow’s demo, prayer for Big Mac’s 2.0.

15 PAX showed up on this beautiful Monday morning: @Archive (YDYM), @Crack (BD), @Saga (BD), @DaVinci (BD), @Sparrow (BD), @Cheese (YDYM), @Jolly (BD), @8track (YDYM), @Bloomer (BD), @Wetburrito (BD), @Pandaexpress (YDYM), @Cookies (YDYM), @Zoro (YDYM), @Aloha (YDYM), and @RangerRick (YDYM).

Moleskin: Today we discussed the difference between “excellence” and “perfection.”

Perfection is unrealistic and finite. It concerns the external, how we are perceived by others. In contrast, excellence is attainable as it is a continuous endeavor. It’s about challenging oneself to be better, to learn, and to grow beyond oneself.

Below is a slightly edited poem about it (author unknown).

Excellence is willing to be wrong
Perfection is the need to always be right

Excellence is freeing
Perfection is demanding

Excellence is what can I give to myself and others
Perfection is what does this require/can I take

Excellence is love/being vulnerable
Perfection is fear

Excellence is empowering
Perfection is anger and frustration/ being concerned about external appearance.

Excellence is accepting
Perfection is judgment

Excellence is confidence
Perfection is doubt

Excellence is a journey
Perfection is the destination

In sum, the pursuit of excellence is what defines those who join F3. We are here not only to better ourselves but also to give to others. So, as Bill and Ted have said “Be excellent to each other.”

COT: Lifted up thoughts re: people impacted by Hurricane Ida and for those trying to leave from Afghanistan.

WOR – burpee (slow) x5, SSH x10 IC, Copperhead squats x10, Copperhead merkins x10

Thang – A trip around the Archive Mile stopping along the way for some fun

• We moseyed from the flag to the island in the middle of the traffic loop, broad jumped across and continued our mosey to the poolhouse
• At the pool house we did 50 merkins and 10 burpees then lunged our way down the path to the far southeast corner
• We did 25 merkins and 25 BBSU and 10 burpees and did high knees to the northeast corner of the path (the beginning of Dan Taylor alley)
• We then did 10 burpees and of course Dan Taylors from 1:4 to 8:32 and moseyed our way to the backstop and side shuffle hopped (invented based on inaccurately calling side straddle hops by the wrong name) to the small parking lot
• We did 50 squats and 10 burpees and a nice slow mosey to the grassy area near the first bridge
• We did 25 squats, 25 BBS and 10 burpees and moseyed to about 50 feet from the far west bridge
• We bear crawled to the bridge and crossed the bridge without touching the platform in whatever creative way we could and the moseyed to Hoffa
• We bear crawled up Hoffa and did 25 Merkins, 25 squats, 25 BBSUs and Bernie Sanderes our way to the base of Hoffa
• We then bear crawled back to the op and did about 5 minutes of Mary
• We moseyed to the flag to finish the beat down

Count-O-Rama – 9 PAX in attendance

Name-O-Rama – Captain Crunch, Archive, Sparrow, Wet Burrito, Bloomer, Crash, Crack, Aloha, TBTF

COT – Praying for Archive’s job opportunity and continued success in his career

11 Pax joined YHC (Beaker) on a humid Saturday morning.

WAR

Motivators (ic x7)

Abe Vigodas (ic x10)

Slow Tappy Taps (ic x7)

Stretch legs (OYO)

Thang 1

Indian Run to Ackerman

Thang 2

10 of us played ultimate frisbee; Hotbox did other things.

Ultimate Frisbee. Scoring team did 5x(their score) burpees after each score. After each interception, the intercepted team completed a Mucho Lego.

Thang 3

Mosey back to Tar Pit

NOR:

Jolly, Tortuga, Shiplap, Banks, Y2K(welcome back!), Cheese, Katniss, Big Mac, DaVinci, Hotbox, Beaker

Moleskin:

We need others to speak God’s truth into our lives. Speak words of Truth, grace, and love into the lives of those around you.

COT:

Big Mac’s mom’s medical tests, Tortuga’s arm.

9 PAX showed up for a non-coupon day of hard work with "The Cooper".

Warmorama:
Mountain-Man-Poopers
Mountain Climbers – OYO
Abe Vagoda
Tippy Taps OYO
Water Wheels
Motivator

The Cooper:
1 Warm-up lap followed by 10 reps of burpees, merkins, and squats, then another lap and 9x, lap, 8x and down to 1 rep of each, and a victory lap at the end. We all finished right on time!

Prayers for Afghanistan, Iraq, and Haiti.

T-Bone’s 70’s Show

17 Pax gathered for some old school rock ‘n roll

WOR: Glen Campbell – “Rhinestone Cowboy” – old man burpees, goofballs, tappy taps, quad stretch, runners stretch

Mosey to Hoffa: Free – “All Right Now”

Thang 1: Aerosmith – “Dream On” – Short lap with a set of 10 Burpees

Thang 2: Groovy Dora – Partner A – run up hoffa, 5 burpees, run down and swap with Partner B who performs exercises at base of Hoffa – exercises change with each song – partners continue rotating throughout (1 running and one working)

Song 1: Heart – “Crazy on You” – Derkins and BBSU
Song 2: Boston – “More than a Feeling” – OH Press and Flutter Kicks
Song 3: Petra – “God Gave RnR to you” – Blockees and Jollys
Song 4: Bob Seger – “Old Time RnR” – Curls and Squat Jumps
Song 5: The Cars – “Just What I Needed” – Thrusters and Jollys
Song 6: Blondie – “One Way or Another” – Skull Crushers and LBC’s
Song 7: Tom Petty – “Refugee” – Grave Diggers and American Hammers
Song 8: Pink Floyd – “Another Brick in the Wall pt2” – Chest Press and Leg Raises

Thang 3: Queen – “We are the Champions” – Run up Hoffa, 10 burpees in cadence, 1 minute plank, mosey to flag

NOR: Banks, Shiplap, Tortuga, Saga, Sparrow, Capn Crunch, Wet Burrito, Bad Debt, Bloomer, Panda Express, Cheese, 8-Track, Jolly, Panhandle, Katniss, Drumline, T-bone (Q)

Moleskin: Be on a spiritual journey – encourage your kids and your spouse on their journey – wherever they may be – everyone’s stories are still being written – be willing to talk about it with your family (and with your fellow PAX).

COT: School beginnings, Afghanistan, Haiti

WOR – burpee (slow) x5, SSH x15 IC (worst cadence count of all time), Copperhead Squats x10, Copperhead Merkins x10, Tappy Taps x10 IC

Thang – We broke up in 4 teams of 3-4 PAX per team. The routine was set up in a 4 station rotating format with the goal of 4 rounds (we didn’t have the time to complete all 4 rounds of all 4 stations)

Station 1 – at the COOTIES – Pull ups, Squats

Station 2 – at the swings – Atomic Merkin, Merkin

Station 3 – at the SHOP – step ups, squat jumps

Station 4 – at the base of Hoffa – curls, overhead presses, mosey or sprint to the top of Hoffa, 5 burpees, mosey down

First round we did 100 reps at each station (100 reps total between the two movements), second round we ran through the stations at a 75 rep count, third and fourth rounds would have been 50 and 25 reps at each station but we did not get there due to time.

After the round of 75 the PAX moseyed to the top of Hoffa for some Mary with a view, we circled (ovaled) up and went around the circle each PAX calling out an exercise for 5-10 reps and the next PAX immediately with no break calling out the next.

We moseyed to the bottom of Hoffa, did 20 reps of anything we wanted with the coupon and made our way to the flag

Count-O-Rama – 14 PAX in attendance

Name-O-Rama –

COT – Prayers for Dale (Crack’s uncle) who had a health scare and needs to make significant changes in lifestyle to remain healthy, Prayers for the community to stay healthy and safe