Author: backblasts

Backblast: Back and Burpees

Date: 01/12/23

AO: #ao_mastodon

PAX: @Bloomer @Bo-Peep @Banks @Shiplap @Panhandle @Maniac @Katniss @Captain Crunch @Pool Boy @Sparrow @Jolly @Big Mac @Da Vinci @Tortuga @SAGA @Stock boy @Dilbert

FNGs: 0

Q: @Dilbert

Total: 17

WoR

• SSH

• Windmills

• Arm circles

• @T-bone burpees

Thang 1

Light post 11s with bent over rows going down and burpees going up. After each round, mosey to the next light post with a single arm farmer carry, alternating arms every round.

Thang 2

PAX split into two groups. One group started at The Shop and the other started at Cooties. The groups performed the below exercises for their location, and switched locations once those exercises were completed. Each group was able to complete each location’s exercises twice.

Cooties

• 20 pull ups

• 10 burpees

• 20 supermans

• 10 burpees

The Shop

• 20 incline plank, single arm rows

• 10 burpees

• 20 upright rows

• 10 burpees

Moleskine

Waiting on the Lord is an active pursuit. God speaks to us through prayer, reading the Word, and through the wisdom of Godly community. God gave us a lot of wisdom when he gave us wives, so confer with your wife. We as PAX are also so fortunate to have this group of Godly men seeking to live for Jesus as best we can. There is so much experience and wisdom to draw from. So lean into this community as you feel led during seasons where you need to make a more significant decision.

CoT

• @Bloomer’s brother as he continues recovering from a stroke. Praise for the miraculous progress, and pray that he is able to recover even more fully.

• Cardinal, member of F3 Knoxville, collapsed during his VQ and passed away. Pray for his family and his community as they grieve this tragedy.

Backblast: Merkin Mania!
Date: 1/11/2022
AO: #ao_tarpit
PAX: @Jolly, @Tortuga, @Big Mac, @Banks, @Panhandle, @Pool Boy, @Shiplap, @Da Vinci
FNGs: 0
Q: @Banks
Total: 8
Conditions: A surprisingly warm January Morning!Warm-O-Rama:

• 15x Side Straddle Hops IC
• 10x Windmills IC
• 10x Mountain Man Poopers
• Stretch OYO
• 10x Merkins IC

Thang 1: Merkin Mania
We made our way around the lake stopping at each bench to complete 10 Derkins. When we finished, no one knew how many benches we had stopped at, so we worked our way around backwards doing incline Merkins and adding one rep at each bench until we were back at the start in order to get an accurate count. FYI there are 21 benches…. We ended up doing 210 Derkins and 231 Incline Merkins.There was a lot of mumblechatter from the PAX, and some comparisons to @Noodles…5 MOM:
We moseyed back to the flag and completed the following IC:

• 25x Squats
• 20x LBC’s
• 20x Oblique Crunches each side

Moleskin
Where the head leads, the body will follow. Whether you think you can or you can’t, you’re right.Prayer:
@T-bone is getting a root canal. Praise for Naomi returning home, and continued prayers for @Pool Boy and family as she continues her treatment at home.

Backblast: Musical Dora
Date: 01/10/2023
AO: #ao_mastodon
PAX: @Stock boy @Bloomer @Panda Express @Jolly @Hancock @Sparrow @Banks @Tortuga @Shiplap @Maniac @Dilbert @Beaker @SAGA @Da Vinci @LeMond
FNGs: 0
Q: @Shiplap
Total: 15

Thang 1: 10 Minute EMOM
Alternate 15 Thrusters and 15 Burpees EMOM for 10 minutes = 75 Burpees and 75 Thrusters if you completed all reps

Thang 2: Musical Dora – PAX partnered up – One completed the exercise while the other ran a lap around the parking lot. When a song changed so did the exercise. Emphasis on good form over reps
OH Press
Squat jump
Side Lunges
Blockees
Curls
Skull Crushers
1 Arm Rows

Moleskin: Have empathy. You never know what someone is going through.

COT: Prayers for Naomi, the PAX health, @Tortuga student who lost a sibling

Backblast: HIM v. HIM

Date: 1/5/2023

AO: #ao_mastodon

PAX: @Jolly (respect), @Banks, @Captain Crunch, @Aloha @Stock boy @Shiplap @Panhandle (respect) @Sparrow @LouGee @SAGA @TBTF @Bo-Peep @T-bone(respect) @Hancock @Da Vinci @Panda Express @Dilbert

FNGs: 0

Q: @Jolly

Total: 17

Conditions: Wet, light snow

Warm-O-Rama:

• 20x SSH
• Leg Stretches OYO
• Arm Circles/Michael Phelps OYO
• 5x @T-bone Burpees OYO

The Thang : HIM v HIM

We made our way to the tennis courts and partnered up with another PAX of similar abilities. One PAX would run to the end of the tennis courts do either burpees or blockees while the other PAX did the exercise for the round. When the first PAX completed their burpees they ran back and the PAX switched. The PAX that completed the most reps was the “winner” for the round. The winner then did SSH while the loser completed an additional 5 burpees. We completed the following rounds:

• Goblet Squats / 10 Burpees
• Curls / 5 Blockees
• Big Boy Situps / 10 Burpees
• Calf Raises with Coupons / 10 Burpees
• Step ups / 5 Blockees
• Overhead triceps / 10 Burpees
• Lunges with Coupons / 10 Burpees
• Bent over rows / 10 Burpees

We took an intermission and @Panhandle lead us in a recovery round in cadence of flutter kicks.For MABA participants there were a total of 75 burpees (including the T-Bone burpees) plus any additional that you took for losing a round.

Moleskin:

ChatGPT today is as inferior and “dumb” as it will ever be. It will only get “smarter” every day that passes. We as men should follow this model – strive to constantly make ourselves better than we were the day before. Let’s leave 2023 better men than we came into it.

Prayer:

Healing for Naomi

Backblast: What a Maniverssary it was
Date: 1/4/2023
AO: #ao_tarpit
PAX: @Banks @T-bone @Panhandle @Shiplap @Jolly
FNGs: 0
Q: @Shiplap
Total: 5
Conditions: A little moist but pleasant and warmWarm-O-Rama:

• 20 SSH IC
• 15 Tin Soldiers
• OYO Picking Daiseys
• OYO Arm Circles
• 15 Mountain Man Poopers

Thang 1: Partner 1 cleaned and pressed the sandbag while throwing it forward around the lake. Partner 2 completed BOMBS (Burpee, Outlaws, Merkins, BBSU, Squats) x 10 in the parking lot and ran to relieve their partners. Rinse and repeat until time expiredMoleskin
Be grateful for F3. The fitness gets us there and the fellowship keeps us coming backCOT:
For healing PAX, all PAX who posted and didn’t

Backblast: Greta! Date: 1/3/2023
AO: #ao_mastodon
PAX: @Hershey, @Jolly, @Tortuga, @Banks, @Captain Crunch, @LeMond, @Aloha @Stock boy @Shiplap @Panhandle @Swish @Sparrow @LouGee @SAGA @8-Track @Spit Valve
FNGs: 0
Q: @Banks
Total: 16
Conditions: Wet and rainy

Warm-O-Rama:
15x Squats IC
10x Side Step Squats IC
10x Windmills IC
Stretch OYO
5x @T-bone Burpees OYO
10x Merkins IC

The Thang : Greta
We made our way to Hoffa and partnered up. One PAX would run the hill while the other completed reps Dora style. We added a sandbag at each end, and when it was with your group, each PAX would take turns carrying up the hill and then pass to the next group. We completed the following exercises:

100 Blockees
200 Thrusters
300 Kettle Bell Swings

Moleskin
Be consistent and show up everyday.

Prayer:
Healing for Naomi, Mucho Leggo driving back from Alabama, and the war in Ukraine.

Backblast: Finish The Year Strong!
Date: 12/31/2022
AO: #ao_tarpit
PAX: @Hershey, @Jolly, @Tortuga, @Big Mac, @Banks, @Dilbert, @Beaker, @Captain Crunch, @LeMond, @T-bone, @McCowskey (DR), @Bubbles (DR)
FNGs: 0
Q: @Banks
Total: 12
Conditions: A little light frost to start the morningWarm-O-Rama:

• 25x Squats IC
• 10x Windmills IC
• Stretch OYO
• 5x @T-bone Burpees OYO
• 10x Merkins IC

Thang 1: Nolan Richardson
We made our way to the Track, turned on some 80’s workout music courtesy of @Hershey, partnered up and completed a Nolan Richardson aka 40 minutes of hell:Partners completed the following exercises Dora style while the other partner ran 50 yds, completed a Bobby Hurley and ran back:

• 150 Burpees
• 300 Squats
• 150 BBS
• 300 LBAC
• 150 Merkins
• 300 Imperial Walkers

Thang 2: 4:1 Count Exercises
We completed Dan Taylors to 8 Squats & 32 Lunges down the track, turned around and completed (Some of us) Flat Tires to 8 Derkins & 32 Wheelbarrow Walks3 MOM:
We moseyed back to the flag and completed 51 Flutters IC courtesy of @Beaker and 10 elbow plank body shifts IC courtesy of @McCowskeyMoleskin
Be a little deaf. We have to develop the ability to ignore, to endure, to forget. Not just cruel provocations from jerks, but also unintentional slights and mistakes from people we love or respect. It helps to be a little deaf and give grace where we can.Prayer:
Kids in @Hershey’s family with Hand Foot and Mouth, Healing for Naomi, and starting 2023 Strong!

Date: 12/29/22
AO: #ao_mastodon
PAX: @Moneypuck, @Tortuga, @Panhandle, @Big Mac, @Swish, @T-bone, @Hancock, @Maniac, @LouGee, @Katniss, @Dilbert
FNGs: 0
Q: @Dilbert
Total: 11
Conditions
43*F, No misery experienced (GMI = 0), Wet and sloppy flat land with an icy HoffaWoR
SSH, Abe Vigodas, Arm circles (little and big), MerkinsThe Thang
A workout focused on your whole core, including your arm core and your leg core.PAX partnered up at the base of Hoffa, sharing a half coupon between the two. Six rounds of exercises were performed. Each round consisted of one PAX performing the exercise AMRAP while the other ran up and down Hoffa (or to a distant light post, since Hoffa ended up being pretty slick). When the running PAX made it back to the base, the two PAX switched. This was then repeated once more so each PAX performed each exercise twice.Round 1: High plank pull throughs
https://www.youtube.com/watch?v=Zko5x2SoQmoRound 2: Travolta lunges
Named "Travoltas" by @Tortuga. Introduced to the PAX as "Lunge and reach". I see in the exicon there are already "Travoltas" and "Travolta Merkins". So I added "lunges" to this Travolta exercise.
https://www.youtube.com/watch?v=a1tvKGRUwvwRound 3: High plank rows
https://www.youtube.com/watch?v=RDfw6I1ukGMRound 4: Woodchop lunges
https://www.youtube.com/watch?v=SlI6xLUmX5sRound 5: One arm block swings
https://www.youtube.com/watch?v=r777bo9KuY4Round 6: One arm merkins with coupon assist
We can all dream of doing a one arm merkin. Today, we used the coupon to modify a pushup that puts more load on one side of the torso than the other.
https://youtube.com/clip/UgkxsJEIVJg8S0qmB6wn6wc5J8mSeht2HznCMary
Hip raise with leg raise. 12 reps each leg IC
Bird dog bear: 20 reps IC (https://www.youtube.com/watch?v=k6zpQCoDgZs)
Dead bugs: 40 reps ICCOT
@Moneypuck joined us today. He is a member of F3 Puget Sound. Welcome!Prayers for @Archive as he and his M welcomed their new baby this week, for @Guillighann‘s daughter and an upcoming surgery, @Pool Boy’s daughter Naomi’s current sickness.Moleskine
Philippians 4:8 – "Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things."When my M and I are in the trenches, feeling stretched, just getting through the days and not having much time to connect ourselves, I tend to look at her primarily as a coworker. I don’t show her as much love and grace. I’m in a hurry and I get more easily irked if she doesn’t live up to unrealistic expectations I have for her.What habit can I put in place, or how can I tune my environment, so that I’m thinking of more of the true, lovely, and commendable things about her. One thing I did was change the background of my phone to be a picture of her and my 2.0 that shows off how wonderful she is. Now the hundreds of times I look at my phone each day, I am reminded of everything good about my lovely bride.My challenge to the PAX is to identify areas where you can tune your environment or build habits to feed yourself more Philippians 4:8 style thoughts.

Backblast: Banks’ Welcome Back Beatdown Date: 12/21/2022
AO: #ao_tarpit
PAX: @Panhandle, @Hershey, @Jolly, @Tortuga, @Big Mac, @Katniss @Crack @Banks
FNGs: 0
Q: @Banks
Total: 8
Conditions: Cold outside, be we were nice and warm!

Warm-O-Rama:
20x Squats IC
10x Windmills IC
5x @T-bone Burpees OYO
10x Merkins IC

Thang 1: Burpee EMOM
We made our way to the Spa, turned on some Christmas music and proceeded with a Burpee EMOM. We started at 5 burpees and then added one each round. Once a PAX reached failure, they would subtract 2 burpees and keep going. No surprise, but @Big Mac lasted the longest and completed the round of 17.

Thang 2: Beach Body
Each station was assigned an exercise and we would rotate based upon the pace setter, we completed 2 rounds:
10x Sandees (Pacesetter, completed 8x on rd. 2)
Single Arm Coupon Curls
Thrusters
Coupon Squats
Bent Over Sandbag Rows
Derkins
Overhead Press
Grave Diggers

Moleskin
Marcus Aurelius said, "Be tolerant with others and strict with yourself" This is a great reminder that you should hold yourself to the highest standard, but give grace to others when they are not able to achieve the same standard you set for yourself.

Prayer:
Safe travels during the holidays