Backblast: Big Dora

Date: Thursday, 08/11/22

AO: #ao_mastodon

PAX: @Pat-Down @LeMond @Archive @Tortuga @Da Vinci @wet burrito @Jolly @SAGA @BigBlue @Guillighann @Sparrow @T-bone @Big Mac @Hancock @wanna @Arnold @dent @LouGee @Giggles @Katniss @Beaker

FNGs: 0

Q: @Beaker

Total: 21

WOR: Motivators (ic, x7), Arm circles (ic, both ways, x10), Abe Vigodas (ic, x10), T-Bone burpees (oyo, x5)


Pair up. While one partner performs an exercise, the other climbs Hoffa. For the trips up Hoffa, alternate sprinting and Bernie Sanders. Each pair must complete the following reps and exercises.

50 Coupon get ups

100 Derkins (Thanks @Katniss )

150 Overhead press

200 BBSUs

250 Curls

300 Goblet squats

Thang 2

Each PAX performed seal claps until @Tortuga completed 100, and then we sprinted up Hoffa


My network is strong and deeply supportive. Even in the light of that, I have learned again over the past two weeks the value of asking for help. Even if it is not your last resort.

Dr. Benjamin Lovaasen

Associate Professor

Chemistry Department

Wheaton College

Wheaton, IL 60187

(630) 752-7444

Longest Lake Loop

Backblast: Longest lake loop
Date: 8/3/2022
AO: #ao_tar_pit
PAX: @Katniss @Jolly @Panhandle @wet burrito @Shiplap @Bo-Peep @Spit Valve @Tortuga @8-Track @Bloomer FNGs: 0
Q: @Bloomer
Total: 10
Warm-o-Rama: squats, arm circles, Imperial Walkers, Abe vigoda, track runner stretch. Running drills: High knees, but kickers, karaoke
Thang 1: longest lake loop. jog around the lake and do 10 Burpee‘s for every bench you pass, 10 squats for every tree you pass that is 6 feet away from the sidewalk, 10 light pole push-ups. We completed the west side and north side sidewalks and jogged back to the hill. I think we could have completed the whole lake within 45 minutes. The east side of the lake was not as bad as the west. Lots of Burpee‘s and sweating by all.
Thang 2: On the Stoneledge near the hill we did 20 dips, 15 step ups, 15 Durkin‘s, held a deep squat for 30 seconds and sprinted up the hill. Thang 3. We finished with some light Mary and stretching.

Moleskin: It is a no-brainer to protect your spouse and kids from an outside threat or another person, but are we being mindful to protect our spouse and kids from our own shortcomings and sin.

Backblast: Gather Ye Coupons While Ye May

Date: Thursday, 07/28/22
AO: #ao_mastodon
PAX: @Archive @Double Dip @LeMond @Guillighann@Big Mac Big Blue @Panda Express @T-bone @Hancock @Beaker @wet burrito @Noodles @LouGee @Pat-Down @Sparrow @Captain Crunch (AJ) @SAGA
FNGs: 0
Total: 17

THANG 1: Burpee Sprints
10 blockees & sprint Hoffa to fence + 10 burpees at top & mosey down
Due 100 total = 5 sprints
El Capitan for the six

THANG 2: 200 partner Curls and Coupon Squats

THANG 3: 300 partner LBCs & pull-ups

THANG 4: Bataan Death Crawl
A combination of Catch Me If You Can and a traditional Bear Crawl. The last person drops and does 5 Burpees, while the rest of the Pax Bear Crawl in a line. After completing the Burpees, the last guy runs to catch the group, tapping the (new) last Pax on the shoulder, who then stops to begin his 5 Burpees, while the (former) last guy continues on to the front of the line. Continue until all Pax have performed a set of Burpees

MOLESKIN: Happiness is not having what you want but wanting what you have. Contentment is not the result of circumstances but character.


Date: Saturday, 07/30/22

AO: #ao_mastodon
PAX: @Captain Crunch (AJ) @Hancock @Sparrow @Archive @Jailbreak @Pat-Down @Bloomer
FNGs: 0
Q: @Hancock
Total: 7

Conditions: Sunny, mildly warm, dew on the ground

Warm-Up: SSH, mountain man poopers, picking daisies, thrusters, manrise

THANG 1: Coupon brigade from base of Hoffa to SHOP

THANG 2: 11’s: blockees at bottom, merkins at top of Hoffa

THANG 3: Pain stations. 10x pull-ups, squats, & table presses. When pull-ups team finishes 10 reps, we all switch to next station.

THANG 4: Zip line. We all took a turn down zip line, and did LBC’s while waiting our turn.

THANG 5: Redrum & manrise.

THANG 6: Mary in parking lot. Thor’s to 3 ( 1 BBSU & 4 American hammers, 2 & 8, and 3 & 12)

COT: Prayers for @Pat-Down for being with family for the next full week, and for @Captain Crunch (AJ)’s work to hire the right person for the job they need filled.

MOLESKIN: In the words of Thor: “I choose to run towards my problems, not away from them, because that’s what heroes do.” I say that’s what men do. If we are called to act like men and be courageous, then we move towards our problems. When we don’t, that just makes our problems bigger and unmanageable.


Backblast Running on Gary

Date: 07/29/2022

AO: #ao-ground-zero

PAX: @Toto, @Bo-Peep, @Katniss, @wet burrito, @Big Mac, @Pat-Down, @LeMond

FNGs: 0

Q: @LeMond

Total: 7

Ran about 4 miles and included at least 6 runs up and down Hoffa.


James 1:12

Blessed is the man who perseveres under trial, because when he has stood the test, he will receive the crown of life that God has promised to those who love Him …

A spiritual test, according to several religious traditions, is a life situation, provided by God, to evaluate man’s individual moral character and obedience to His laws.

How do you know if God is testing you or your resolve?

BACKBLAST: Touring the AO

Date: Tuesday, 07/26/22
AO: #ao_mastodon
PAX: @TBTF @Captain Crunch (AJ) Crunch @LeMond @Da Vinci@Tortuga @Gilligan @Hancock @Noodles @Big Mac @LouGee @Sparrow @SAGA
FNGs: 0
Total: 12

Conditions: A day of beauty searching for glory in the gloom

WOR: Greatest Showman OYO medley & then some squats and merkins to Usher’s “Sally” song

Music traveled with us…

THANG 1: Lindsays aka Forties
Lindsays are a high-rep variation of Elevens. You start with 30 reps of one exercise and 10 reps of another exercise OYO, then subtract 5 reps from the first exercise and add five reps from the second. Repeat OYO until you have 10 reps of the first exercise and 30 reps of the second. The sum must always add up to 40. Example: Lindsays with Squats and Merkins starts you with 30 Squats and 10 Merkins, then 25 Squats and 15 Merkins, then 20 Squats and 20 Merkins, then 15 Squats and 25 Merkins, then 10 Squats and 30 Merkins.

Planked for the six and finished out the last reps together as a PAX

THANG 2: recovered with @Tortuga leading us in the July #3rd-F verse shoutout: I Cor 16:13-14 “Be watchful, stand firm in the faith, act like men, be strong. Let all that you do be done in love.”

@Sparrow prayed for @Cookies and his mom

THANG 3: Run to ball diamond with a full PAX sprint race for the last 100 yards

THANG 4: at the ball diamond – paired up and raced to bases: 1st) bear, 2nd) crab, 3rd) lung, & home) burpee broad jump…held Al Gore until all PAX arrived home

THANG 5: Dan Taylor Alley

THANG 6: mosey to the light post by the pool house

THANG 7: 11s: burpees & big boys to Hoffa (aka try to catch @Big Mac)

THANG 8: Manrise up Hoffa


  • @Big Mac led in some single leg raises
  • @LouGee went through Q school on flutter counts
  • @Tortuga took us out with a 10-count @Jolly

COT: Prayers for @Beaker, @Cookies’mom, @LeMond’s friend’s injury?, @Gillian’s transition, @Doublemint recent loss; thanks for the PAX and what we have together!

MOLESKIN: Build beautiful lives…be patient: story told about GK Chesterton locking his keys in his desk…one can hem and haw and sit in frustration or you can sit back and say, “Look at this adventure, how am I going to get my keys out of my desk.”

Backblast: The Crossett Fit Games

Date: 7/13/2022
AO: #ao_tar_pit
PAX: @Katniss@Bloomer@Panhandle@wet burrito@TBTF
FNGs: 0
Total: 5
Worm-o-Rama: SSH (IC) x25, T-Bone burpees (OYO) x10, Abe Vegoda (IC) x10, Tappy Taps (IC) x20, Michael Phelps (OYO)Earlier in the month F3 Nation lost a HIM from Lehigh Valley, PA named Tree Hugger in an unfortunate accident. The PAX of Lehigh Valley, PA put out a challenge to the nation to share his story (below) and of course do a beat down in his honor. This was that beat down.Thang 1:
Five Rounds of the following:
1. 10 Pull-ups – we modified based on no pull-up bar
2. 20 V-sits (ups)
3. 30 Merkins
4. 40 yd Broad Jump Burpees
5. 50 yd Heart Chargers (full sprint)
6. 1/2 Mile Run – which for us included a trip up the hill for a visit to "The Spa"From Eric William Heck (Dynamite in the Gloom). I’m a PAX member of F3 Lehigh Valley, PA. I’m reaching out on behalf of all F3 Lehigh Valley PAX to share tragic news and ask for your support. On Wednesday evening, one of our PAX, Dave Crossett, F3 name Treehugger, was unexpectedly, suddenly, and tragically killed in a tree cutting accident at the age of 39. He leaves behind four children and his wife of 16 years, along with other siblings. We as a PAX are grieving the loss of Dave and supporting his family during this time of grief.
Dave was a true HIM. He was an accomplished attorney and co-owned his own practice, Cornerstone Law Firm. He loved serving others and the Lord and was deeply involved in ministry at his local church. He served as Chairman of the Elder Board at Fleetwood Bible Church. He received his Juris Doctorate from Regent University School of Law. He attended the Word of Life Bible School in NY and received his Bachelor of Arts degree in Theology from the Moody Bible Institute, Chicago, IL. Dave loved to mentoring others while teaching Sunday school and often preaching. Most of all, he loved spending time with his wife and four children, teaching his children scriptures and to love Jesus. Dave was held all PAX accountable and often heckled the PAX in good humor, but never left a PAX member behind.
I wanted to ask you all if you can share his story amongst the nation, pray for his family, and make public a WOD to run across the nation the Fleetwood PAX and I created to honor Dave. The WOD contains most of Dave’s favorite ways to get the PAX groaning.Moleskin: Tomorrow is never a guarantee. Show up today and make it count.CoT: Prayers for Treehugger’s family, friends/PAX, and all those who knew him

Backblast: Late Service Beatdown

Date: Saturday, 07/23/22

AO: #ao_mastodon
PAX: @Hancock @Bloomer @SAGA @Sparrow @Da Vinci @Jäzz Händz
FNGs: 0
Q: @Hancock
Total: 6

Conditions: Warm, humid, wet ground from rain earlier this morning

– 20x side straddle hop
– Picking daisies OYO
THANG 1: Redrum x 2

THANG 2: Doras. One partner runs up Hoffa & touches fence, other partner works on reps:
– 100 BBSU’s
– 200 merkins
– 300 curls
THANG 3: Mosey to Dan Taylor alley. Cross 1st bridge on your hands. Do Dan Taylors.

THANG 4: Mosey to SHOP. Partner runs up hill, other partner works on reps – 150 table presses. Stopped for time before reps were finished.

Prayers for friends of @Jäzz Händz, the husband is still “mildly conscious” after 1-1/2 years.

Completely forgot to take a video of name-o-rama.

MOLESKIN: As @SAGA says: (picks up coin rolled over by car): “Life is like this penny – it’s bent, but you can still spin it.”

Old School Beatdown

Backblast: Old School Beatdown
Date: Tuesday, 07/19/22
AO: #ao_mastodon
PAX: @LeMond @Jolly @Banks @Beaker @Pat-Down @SAGA @Shiplap @Hancock @Sparrow
FNGs: 0
Q: @Banks
Total: 9Conditions: Beautiful Morning, humid!WOR:

  • 7x Motivators
  • 10x Abe Vigodas IC
  • 10x Mountain Man Poopers IC
  • 5x @T-bone Burpees

THANG 1: String of pearls
We dropped our coupons at the base of Hoffa and took off on a tour of the AO making the following stops:

  • C.O.O.T.I.E.S. – 10x Pullups OYO
  • Basketball Courts – 3 Suicides, last place does 10 burpees
  • Bridge Crossing on your hands
  • Dan Taylor Alley – Dan Taylors to 8 while we went into the mist
  • Monkey Bars – Cross the Monkey Bars and complete 3 pullups
  • 11’s – We completed 11’s back to the parking lot with Merkins and Squats while crossing the bridge on our hands
  • Tennis Courts – Bearpees across

THANG 2: Mini Greta
We partnered up and did Greta to 25 Blockees and started on the 50 ThrustersCOR/NOR/COT:
Prayers for @LeMond and his job search, @Sparrow and some zoning issues, and all of those affected by the war in UkraineMOLESKIN: Spend time with your M’s and make an effort to do fun things with just them.