Author: backblasts

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.

QIC: Beaker
21 faithful PAX gathered on this beautiful morning for a beatdown.

WAR: We started with a 1/2 mile jog around the short loop to warm up our legs. We followed up with tappy taps (x5), hamstring stretching on each leg, Morrocan night clubs (x17 ic) , a shirtless Sparrow, Michael Phelps, and arm across chest stretches.

Thang 1: Dirty MacDeuce
4 sets of 3 exercises, each done in cadence to a four count. In between each set the PAX went up Hoffa AYG, back down as recovery and then held low plank for the 6.
Set 1: Merkins, American hammers, goblet squats
Set 2: Derkins, mountain climbers, Bonnie Blairs
Set 3: Overhead presses, shoulder taps, monkey humpers
Set 4: Standing skull crushers, flutter kicks, Blarts

Thang 2: Animal walks
YHC defined a quadrangle in the field at the base of Hoffa. The PAX travelled from corner to corner on the perimeter of the quadrangle in four animal walks. At each corner, 10 mucho leg-os were performed. The animal walks were: 1) resurrection bunnies, 2) duck walk, 3) crab walk, 4) bear crawl.

NOR: Aloha, Katniss, Sparrow, Bloomer, Whittler, Heist, Archive, Panda Express, Babe, Ralphy, Yankee, Jolly, BOGO, Hotbox, T-bone (respect), Banks, SAGA, Da Vinci, Gummi Bear, Beaker, Tortuga (respect)

COT: We prayed for injuries and illnesses and praise for a beautiful morning.

Gummi Bear was awarded a trophy and beverages for winning the FNG/Kotter drive.

13 PAX in attendance: @Panhandle @Banks @Rainman @Noodles @Shiplap @Big Mac @Da Vinci @Whiddler @Jolly @Katniss @Milk Duds @T-bone @Tortuga

WOR: 20 count side-straddle-hop in cadence/ Abe Vigodas (OYO) / butt kickers and high knees / Stretch quads and calves

Mosey to field, burpee broad-jump across and lunge back

Thang: Futfall – Split into two teams, play soccer but every time you kick the ball you need to do 1 burpee, 2 pushups or 3 sit-ups. Every time your team scores increment number of burpees by 1, pushups by 2 or sit-ups by 3. If the ball touches the track the responsible team all does 5 burpees.

Valient effort all around but the bad-guys win 4 to 3.

Moleskin: Joy is a manifestation of the fruit of the spirit. This group cultivates that for me.

Prayer: A year ago @Milk Duds came out of surgery for cancer. Couldn’t walk, now is in better shape than prior to the surgery. Praise God! @Noodles, thankful for interview opportunities.

WOR: OYO warmup and jogging start

8 Pax gathered in the 40 degree rain to run. Rain stopped midway through. Near perfect running weather.

Stayed on the pavement – 3 laps in the parking garage and then out Childs street to the culdesac and home.

NOR: @panhandle, @tortuga, , @hotbox, @aloha, @shamu, @katniss, @banks, @t-bone (Q)

Last minute weather un-HC (rhymes with fartsac): @jolly and @davinci

Moleskin : 1) I’m super thankful for the OCR crew welcoming my 2.0 to take my place tomorrow – those acts of kindness mean a lot – both to me and my family – that is I think a huge part of what being the F3 nation is all about. You all rock!

2) Francis of Assisi did not say “Preach the Gospel always, use words as necessary”. It’s a great quote but he didn’t say it.

Be wise. Be slow to share things via FB, Instagram, retweets or out of your own mouth that you don’t know to be true or reliable. There are plenty of factually great things to share. Don’t dilute your message and be “that guy” that needs everything to be fact checked.

Be the guy that everyone knows has “checked their sources” – then when you have something to say – people will listen.

COT: Prayers for @aloha and @noodles job searches, @saga and @jazz hands physical injuries and recoveries and for safe travel this holiday weekend – including the Frontline OCR crew.

T-Bone One armed Q

18 Pax – including FNG – @sherpa – gathered on a buggy and muggy morning for a Dora beatdown

WOR:

Jog around the parking lot

Goofballs

Abe Vigodas

Tappy Taps and hold

Michael Phelps and arm circles OYO

Thang 1:

Scout Run – Short loop – 3 bridges to Hoffa

Thang 2:

Musical Dora – partners switch off between running and calisthenics during the entire song then switch to next round when the song is over:

Round 1: Partner 1- run to bleachers and back

Partner 2 – burpees or squats

(Major Tom – Shiny Toy Guns)

Round 2: Partner 1 – run up Hoffa and back

Partner 2 – BBSUs

(C*m On Feel the Noize – Quiet Riot)

Round 3: 1 – bleachers

2 – merkins or lunges

(Blondie – The Tide is High)

Round 4: 1 – Hoffa

2 – flutter kicks

(Eminem – Lose Yourself)

Round 5: 1 – bleachers

2 – hold plank

(Teleman – Düsseldorf)

Round 6: 1 – Hoffa

2 – LBCs

(Styx – Renegade)

Round 7: 1 – bleachers

2 – burpees or squats

(Glen Campbell – Rhinstone Cowboy – @Panhandle’s request)

Mary:

1 minute leg lift hold

1 minute plank hold

NOR: @bigmac, @panhandle, @tortuga, @capncrunch, @hotbox, @wetburrito, @doublemint, @sherpa (FNG), @jailbreak, @babe, @aloha, @whittler, @bogo, @tbtf, @cheese, @pandaexpress, @ralphy, @t-bone (Q)

Moleskin :John 15:12 This is my commandment: Love each other in the same way I have loved you. 13There is no greater love than to lay down one’s life for one’s friends.

We as men are pretty good at laying down our lives for the big things – but let’s work on the daily practice of “laying down ourselves” to those in our spheres of influence.

COT: Prayers for Panhandle 2.0 in Mexico for the summer, Peace and Healing on anniversary of George Floyd death.

10 PAX – Sparrow, Katniss, HotBox, Panhandle, Shiplap, Shamu, Crack (and Dually Dog), Tortuga (respect), Jolly, TBTF QIC – if I missed anyone let me know as we didn’t record the NoR

The runners started early, circled back to the flag at 530AM and were off again for a nice morning run (didn’t get the miles).

The Ruckers did a quick WoR consisting of Abe Vigodas, Tappy Taps, and Imperial Walkers and we were off. We rucked about 1.25 miles to the Lincoln Marsh Prairie Patch Park where we got in some quick PT. PT consisted of a total of 50 derkins, 50 overhead presses, 50 squats, and 5 laps shuffled around a walking path at the park (roughly 15 minutes of PT). We then rucked back to the AO picking up various pieces of garbage on the side of the road to add weight (@Sparrow :)). Ended up at about 2.5 miles under ruck and 15 minutes PT

CoT
Prayers for Dr. Phil and his family after the passing of his brother; continued prayers for Cooper and the Bloomer family in Cooper’s ongoing recovery/rehab process