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.”

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.