Author: backblasts

Backblast: Run/Ruck Monday
Date: Monday, 4/11/2022
AO: #ao_mastodon
Pax: @Panhandle@Panda Express@Jolly@Bo-Peep@Gummi Bear@Ranger Rick@Sparrow@Jailbreak@Banks@Cheese@Shiplap@Tortuga@Crack
FNGS: 0
Q: @Ranger Rick
Total: 13
Warm-up:
SSH IC – 25
Flutter kicks
Stretch
Thang: Run/Ruck in Wheaton
Moleskin: The importance of reflection (edited)

Date: Saturday, 4/9/2022
AO: Mastodon
PAX: @Pink Drink, @Bo-Peep, @pillow mint, @Crack, @Captain Crunch (AJ), @wet burrito, @Hancock, @TBTF, @WATER WINGS, @Noodles
FNGs: 0
Q: @Noodles
Total: 10
Conditions: The day was bright, sunny and chilly. Parking was limited due to 5K taking place.
Warm-Up: Motivators x7, Batwings x7, Rocky Balboas 1 minute, Michael Phelps OYO

The Thang: KISS (Keep It Simple Stupid) Refreshed

I dug up an IPC beatdown from 2020. There are only 2 exercises involved: merkins and squats.

The beatdown started with 400m around the path circling the baseball field.

Then PAX alternated exercises in the following manner:

400m to start
100 merkins
400m
90 squats
400m
80 merkins
400m
70 squats
400m
60 merkins
400m
50 squats
400m
40 merkins
400m
30 squats
400m
20 merkins
400m
10 squats
800m (2 laps) for the finish

Nobody finished. That’s because each lap was to be done carrying your coupon except for starting and finishing laps. I ended up calling time.

Mary:
Arm Circles Front/Back
Moroccan Nightclubs
Raise the Roof
Watch TV (plank with hands under chin as you would do when watching TV)

CoT: Prayers for @Crash as he deals with current back injury. Prayers for @Crack and the rest of his family as they take on this difficult time with Crash. Help them be the support that Crash needs. Help Crash remain positive and motivated. Prayers for @Captain Crunch (AJ) and the rest of the PAX taking tonight’s 25 mile ruck.

Moleskin: Today I spoke about my lack of motivation after dealing with my heel injury. My heel feels much better. Today, I asked PAX to remind themselves of why they come out to F3 and the physical aspect of it. It’s easy to get lost in your own bubble. PAX don’t have to be the most fit nor is there shame in being the 6. Come to F3 with your own goal. If you’re the 6, wake up, focus on the HIM in front of you, the stone or park light coming up. Next time, it’ll be the PAX, stone or light after. We will all get better. If you’re a front runner, look behind you and see how you can motivate and push that person. When I struggle, I know that I can show up to F3 and push myself knowing that there are PAX here to motivate me.

BACKBLAST: Intervals! Date: 4/9/2022
AO: #ao_tar_pit
PAX: @Shiplap @SAGA @Tortuga @Da Vinci @Katniss @Bo-Peep @Banks @Jolly @T-bone @Gummi Bear @Sparrow
FNGS: 0
Q: @Banks
Total: 11
Conditions: Clear skies, brisk and amazing

WOR: The Usual
7x motivators
12x Tin Soldiers IC
12x Mountain Man Poopers IC
5x T-Bone Burpees
1 slow jog around the track

The Thang:
Interval Training – We would jog, run, sprint, and then walk around the track. We completed 3 sets of 4 (3 mi) broken up by 5 Minutes of EMOM each time.

EMOM 1 & 3: 10x Burpees & 5x Star Jumps – 5 Rounds
EMOM 2: 15x Merkins, 10x Squats, 5x BBS – 5 Rounds

COR/NOR/COT:
Prayers for Cookies as he settles his family and for Davinci’s friend.

Moleskin:
Plan your life like you will live forever and live your life like you will die the next day – Take the time and put in the effort to make memories with your family.

Date: Friday, 4/8/2022
AO: #ao_ground_zero
PAX: @Tortuga @T-bone @Banks @Gummi Bear @Bo-Peep @pillow mint @Toto @8-Track @Beaker
FNGS:0
Q: @Beaker
Total: 9The Thang: We ran to a parking garage in Wheaton, ran up each set of stairs and down the ramp. After completing both sets of stairs, we ran to the other garage and completed those stairs. We ran each garage 2 times and returned to the start point.

Moleskin: "He needs his brother man as a bearer and proclaimer of the divine word of salvation. He needs his brother solely because of Jesus Christ. The Christ in his own heart is weaker than the Christ in the word of his brother; his own heart is uncertain, his brother’s is sure." -Dietrich Bonhoeffer.

This week especially I have found that the word in the mouth of my brother is sure, while mine is uncertain. Speak the sure word to your brother.

BACKBLAST: Push yourself!
Date: 4/6/2022
AO: #ao_tar_pit
PAX: @Shiplap @SAGA @Tortuga @Da Vinci @Katniss @Bo-Peep @Spokes @WATER WINGS @Baywatch
FNGS: 0
Q: @Shiplap
Total: 9
Conditions: Rainy and amazingWOR: SSH x 25, Goof Balls x 15, Tin Soldiers x 15, picking daisies OYOThe Thang:
Exercises: Burpees, OH Press, Merkins, BBSU, SquatsComplete above exercises x 10 run 1 mile
Complete above exercises x 20 run 3/4 mile
Complete above exercises x 30 tun 1/2 mile
Complete above exercises x 40 run 1/4 MileCOR/NOR/COT:
Find a partner who will push you to be better – but also be able to push yourself when no one is watching!

Date: Saturday, 4/2/22

AO: #ao_mastodon

PAX: @Hancock @Jailbreak @Bo-Peep @WATER WINGS @Pink Drink @TBTF

FNGs: 0

Q: @Hancock

Total: 6

Warmorama: 20 SSH, Short mosey around parking lot, picking daisies

The thang: Carry coupons to base of Hoffa. Markers were placed at approx. 0, 25, 50, 75, and 100 yards. Then:

• 10 jump over burpees at 0 yard line.
• Murder bunny to 25 yards and do 25 thrusters. Carry coupon back to 0 yard line.
• Murder bunny to 50 yards and do 50 alternating block merkins, 1 is 1. Carry coupon back to 0 yard line.
• Murder bunny to 75 yard line and do 75 curl presses. Carry coupon back to 0 yard line.
• Murder bunny to 100 yards and do 100 coupon windshield wipers, 2 is 1. Carry coupon back to 0 yard line.
• 10 jump over burpees at 0 yard line.

• Finally, one hill sprint to close out the workout.

Moleskin: “For the moment all discipline seems painful rather than pleasant, but later it yields the peaceful fruit of righteousness to those who have been trained by it.”

‭‭Hebrews‬ ‭12:11‬ ‭ESV‬‬

https://bible.com/bible/59/heb.12.11.ESV

I personally have come far since I started F3 in November, and I still have far to go. The progress I have isn’t because I’m especially awesome, but because I have exercised discipline over my fitness. I encourage you all to exercise discipline over fitness and all areas of your life.

Backblast: YDY Monday
Date: Monday, 4/4/2022
AO: #ao_mastodon
Pax: @Panhandle@Jolly@Banks@Shiplap@Katniss@Da Vinci@Tortuga@Jailbreak@TBTF@Milli@Crack@Spokes
FNGS: 0
Q: @Banks
Total: 12Warm-up:
Stretch OYOThang: Mosey to Wheaton North and played Ultimate Frisbee, the Blue team won! Noteably @Gummi Bear was not in attendance.COR/NOR/COT
Prayers for bodies that work and a good weak. Praying for a rapid end to the war in Ukraine.

Date: Friday, 04/01/22
AO: #ao_ground_zero
PAX: @Beaker @Panhandle (respect) @Gummi Bear @Bo-Peep @pillow mint @Spokes @SAGA
FNGs: 0
Q: @SAGA
Total: 7Conditions: It was dark and cool but the PAX were kept warm with rising heart rates…
Warm-Up: merkins, leg stretches OYO, tappy taps

The Thang: the fool returns
SAGA led the PAX with a weighted vest on a run on the hill loop. Once PAX passed him they were dubbed fools and had to pay 10 burpees to continue running. SAGA stayed in the lead for the first 3 round totaling 30 burpees. The PAX then set out in front of him and he rucked. While on their fools’ errand, he planked in a dark alley and upon their passing him again all did 25 more burpees – it was very foolish. This happened again and another 25 burpees were tallied for a total of 80 burpees during the three plus loops for the run.

COT: @pillow mint‘s sister-in-law who is battling cancer, @Bo-Peep & his M as they navigate in-law relationships as the wedding nears.

Moleskin: "He is no fool who gives what he cannot keep to gain that which he cannot lose." This famous quote is from Jim Elliot’s October 28, 1949 journal entry, written the autumn after he graduated from Wheaton College.

Budget of the United States Government, Fiscal Year 2023

Backblast: Run/Ruck Monday
Date: Monday, 3/28/2022
AO: #ao_mastodon
Pax: @Panhandle @Panda Express @Jolly @Bo-Peep @SAGA @Ranger Rick @sparrow

FNGS: 0
Q: @Ranger Rick
Total: 7

Warm-up:
SSH IC – 20
Burpees – 5
Love thy neighbors – 15

Stretch

Thang: Run/Ruck in Wheaton

Moleskin: The importance of practicing gratitude.

Gratitude starts with noticing the goodness in life. It is an expression of appreciation for what one has or for something that brings one joy. Practicing gratitude – making conscious efforts to count one’s blessings – is important for well-being. Feeling grateful boosts happiness and fosters both physical and psychological health, even among those already struggling with mental health problems. We each shared something we are grateful for in life.

Date: 3/25/22
AO: #ao_Ground_Zero
PAX: @Cheese, @Toto, @Panhandle, @Abuna, @Da Vinci, @T-bone, @Bo-Peep, @Shiplap, @Gummi Bear, @Tortuga, @pillow mint, @Panda Express, @TBTF (QIC)
FNGs: 0
Q: TBTF
Total: 13
Conditions: Perfect day for a runWarm-O-Rama: stretching OYOThe Thang: We ran to and around AO Mastodon and back and then north up the Prairie PathCOR/NOR/COT: Prayers for Ukraine, traveling PAX, T-Bones family friend