Author: backblasts

Welcome to F3

Our 3 F’s are: Fitness, Fellowship & Faith

5 Core Principles:

• Free of Charge
• Open to all men
• Held outdoor, rain or shine, heat or cold
• Led by men in a rotating fashion
• End with a Circle of Trust

I am not a professional. I have no knowledge of any injuries. You are here at your own risk. Know your body, know your limits. Be safe and modify as needed.

WoR:

Tappy Taps x 15

Soft step downs: x 15 each side (stand on your coupon, step down with one leg very softly as if you are stepping on an egg while not crushing it, using the leg that remains on the coupon to support your movement)

Leg compass: x 15 each side (4-count exercise, standing on one leg, extend your opposite leg forward, to the side, then back, then return to neutral)

Imperial walkers: x 15 IC

The Thang

Today’s workout was courtesy of fellow PAX, Coat Factory, at AO Foley. Evidence of just how some simple Physical Therapy (Athletico) exercises, if timed correctly, can provide a great beatdown!

We alternated between defined counts of strength exercises and Tabata timed movement exercises (each 8 rounds, 40 sec on, 20 sec rest). Made some adjustments along the way (20 sec on, 10 sec rest).

Squats – 60

Burpee Broad Jumps – Tabata

Sprinter Lunges x 40 hard count (lunge but your hands come down to the ground like you are getting into the starting blocks)

Tuck Jumps – Tabata

1 leg dead lift – 30 each side

Skater Planks – Tabata – in plank position, do a skater hop – ie hop to one side brining your inside leg behind your outside leg as you land

1 leg glute bridge – 30 each side: one leg stays straight, the other bent with foot on the ground, use the bent leg to lift your butt & straight leg in the air while keeping the straight leg pointed out straight

Bonnie Hurleys – Tabata – do a Bonnie Blair (both side) immediately followed by a Bobby Hurley – repeat until timer runs out

Curtsey squats – 30 each side – 1 legged squat with your other leg coming back behind your active leg for support, like you are curtseying after your wonderful dance moves

Mary:

LBFC (obviously) x 30

American Hammers x 30

Gas Pumps x 30

American Oil Crunches aka Thai Night Club Wallet Drops x 30

NoR: BOGO, Drumline, DaVinci, Tortuga, Cheese, T-Bone, 8-Track, TBTF, SAGA, Katniss, Noodles (Q)

CoT: Prayers for T-Bone’s sister and difficult season. Prayers for SAGA to find a good balance between work and personal life and may he be comforted as he makes decision regarding recommended surgical procedure.

Moleskin – My challenge to the PAX to is take time and reflect about the impact of F3 in our lives. I came to F3 focusing on the fitness aspect and I loved it. Over time, coming together with a group of strangers allowed me to bring my wall down. It made it easier for me to open up and share my struggles without feeling shame. We are all broken individuals with our own burdens. I have come to realize just how important the Fellowship and Faith components are. These are what make F3 unique. I’ve seen the power of prayer during our Circle of Trust. There is a sense of relief knowing that there will usually be someone else within the group going through similar struggles. Let it be a reminder that you don’t have to carry heavy burdens on your own.

13 PAX showed up to AO Mastodon: Sparrow, Tortuga (respect), Panda Express, Drumline, Bloomer, 8-Track, Noodles, T-Bone (respect), Jolly, SAGA, Da Vinci, Banks, BOGO (Q)

WOR: 15 mountain climbers (in cadence), 12 abe vigodas (in cadence), 20 goofballs (in cadence), OYO michael phelps, OYO quad stretches

Thang 1: Pearls on a string. Run the bigger loop that goes over 4 bridges (~.8 miles). Stop to do exercises after each bridge. The exercises accumulate: 10 Side-straddle Hops in cadence (added at bridge 1), 10 Mucho Legos (added at bridge 1), 15 Burpees (added at bridge 1), 50 American Hammers (added at bridge 2), 15 Star Jumps (added at bridge 3), 50 Tricep Dips (added at bridge 4)

Thang 2: Bernie Sanders on Hoffa with ab exercises at the top and bottom: 40 Flutter Kicks / Bernie Up, 40 Gas Pumps / Bernie Down, 40 Dollys / Bernie Up, 40 LBCs / Bernie Down

Mary: 3 minutes of in cadence flutter kicks

COT: Prayers for Noodles’ M, Prayers for Jolly’s M, Prayers for Sparrow as they begin fostering two kids

13 Pax gathered on a near perfect morning to run

>
> WOR: top down warm-up – tricep stretch, Michael Phelps, quad stretch, runners stretch >
The Thang: we ran north on the path – varying speeds- no records were set – there was an interesting chase where Heist played the role of antelope to Tortuga’s lion – the outcome a forgone conclusion. >
> NOR: @shiplap, @whittler, @banks, @heist, @tortuga (respect), @toto (respect), @cheese (respect), @big Mac, @beaker, @jolly, @sparrow, @katniss, @t-bone (respect, Q) >
> Moleskin: 1) girls can be athletes too – encourage your daughters and your sons. 2) don’t get too caught up in language and labels – words like “social justice” and “evangelical” have been co-opted and often cause visceral reactions and divisiveness. Don’t put yourself and others in a box and don’t be afraid to have real conversations with people about big issues >
> COT: new jobs and more time in the office for many, @big Mac – parent solo, @archive job interview, others I may have forgotten but God hasn’t.

2 PAX in attendance – Cookies, TBTF (QIC)

We started off with a quick warm up consisting of SSH, Abe Vegoda’s, Picking Daisies, and Arm Circles.

We then took turns alternating a Farmer’s Carry of 2 coupons from the flag to the basketball courts.

Once we made it to the basketball courts we built our routine based on whether we made or missed various shots:
– Shot/Make/Miss
– Layup/25 Merkins/50 curls
– Free Throw/25 Merkins/25 Curls
– 3-Pointer/Mosey/25 Skull Crushers
– Half Court/10 count Jolly/Suicides

We did 4 rounds or 2 shots each PAX. In total we did 50 merkins, 275 curls, 100 skull crushers, 3 rounds of suicides, and 1 mosey

We then carried our coupons back to the flag

COT – Prayers to Cookies as he continues to prepare and pursue his calling, traveling PAX, and general good health

13 PAX gathered at AO Mastodon on a warm and beautiful July morning for a leg themed beatdown. QIC Beaker.
WAR

Motivators (x7, ic)
Tappy taps (x8 ic)
Quad stretch (oyo)
Derricks (x5 each leg, ic)
Tie fighters (20, ic)

Thang 1
do-ah-diddy to Dan Taylor alley for ultimate frisbee. The front runner did two mucho leg-os while the PAX passed them.

Thang 2
Couldn’t find the frisbee, so we Dan Taylor-ed to the baseball diamond. Not sure how many Dan Taylor it was for everyone, but YHC finished an 8 count.

Thang 3
Still in search of the frisbee, we did a Dora. Partner 1 travelled via bear crawl from fence to fence on the grass just outside of the baseball diamond (to protect Jolly’s soft hands) while partner one performed an exercise. Then partners switched. Rinse, lather, repeat until all exercises were completed. Total reps: 100 Bonnie Blairs, 200 dips, 300 spiced rum squats.

Mosey back to the flags.

NOR: Babe, Babysitter, Banks, Beaker (QIC), Cheese, Crack, Heist, Jolly, Katniss, Panda Express, Sparrow, T-Bone, Tortuga

Moleskin: Being a gracious father is one way for use to be little Christs in this world. In the midst of all of the other roles of a father, remember to be gracious and love your kids with the freedom you have been granted through Christ’s love for you.

15 Pax gathered to start the July Arms Race and then play some Ultimate Frisbee to recover from @Katniss’s Wednesday beatdown

WOR: Motivators (4), Goofballs (20), Tappy Taps (10), Quad Stretch

Thang 1: 4 rounds of 25 coupon curls

Thang 2: Split into teams and scout run to Dan Taylor alley – first team fully there receives to start the game.

Thang 3: Ultimate Frisbee – 6 on 7 (@hotbox and @saga did some non-running work). No injuries (except maybe to the pride of the larger team that lost 4-2). Mosey back to flags and coupon curl for the 6.

NOR: @achtung, @shiplap, @tbtf, @beaker, @crack, @cap’n crunch, @pandaexpress, @noodles, @saga, @jolly, @hotbox, @aloha, @katniss, @banks, @t-bone (Q)

Moleskin: Build little memories with your kids and spouse – it isn’t always about the big trips and big dollars – do little things together – they can still be meaningful – a little one on one time with a 2.0 or your M goes a long ways towards building great memories and having a healthy home life.

COT: Crack and T-bone have 2 newly minted 20yo 2.0’s, Travel blessings on Saga and Cap’n Crunch (and everyone else), Whittler job interview, House changes for Banks and a lot of job changes coming up for a number of pax.

WOR- In cadence- Batwings, stretch, split into two groups, give each group a volleyball and see how many volleys each group can do without the ball touching the ground. After each hit do some burpees (1, 2 or 3). This did not work well.

Mosey via Indian run to Ackerman Park Volleyball Court.

With the two teams from earlier play volleyball, but after each time touching the ball do a burpee and if your team loses a point do two.

Mosey back to the flag, do some Mary.

Moleskin – So much glory in the mundane, don’t miss it.

Prayer

14 PAX came out – @Sparrow @Beaker @Panhandle @Draper(respect) @Hotbox @Tortuga(respect) @Heist @SAGA @Shiplap (Happy Birthday) @Cheese(respect) @Cookies @Jolly @Katniss @Big Mac

23 PAX came out on a warm, humid Tuesday morning. @Shiplap took 8 of our newer PAX (Aloha, Babe, Binford, BOGO, Cheese, Getaway, Heist, Panda Express) along with @ Sparrow for some VQ training. I took the remaining 13 PAX (Banks, Beaker, Big Mac, Bloomer, Crack, Hotbox, Jolly, Katniss, Panandle, Tbone, TBTF, Tortuga, Whittler) for a regular Tuesday beat down.

WOR:

Motivators (first time I’ve made it through without screwing them up!)

Arm Circles – in cadence

Michael Phelps – OYO

Tappy Taps – in cadence

THANG 1:

Indian Run to far baseball field

THANG 2:

11s – Burpees/Merkins. Started along the right field foul line with 1 Burpee and ran about 100 feet for 10 Merkins. Repeat increasing Burpees and decreasing Merkins until 10 burpees/1 Merkin.

THANG 3:

Catch Me if You Can – PAX partnered up. One PAX started running backwards while the other did 5 Bobby Hurley’s. After completing the Bobby Hurleys you sprint to catch your partner and switch. We did this back to the base of Hoffa

THANG 4:

More 11s – American Hammers/BBSU. American Hammers at the base of Hoffa – BBSU at the top. Finished off a humid sweaty morning with a man rise up Hoffa.

COT:

Praise for Tortuga and his M and the progress that has been made along with prayers for continued progress. Prayers for Babe and his M and the 2.0 on the way tomorrow! Prayers for Noodles and his job search.