Author: backblasts

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

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