Author: backblasts

Date: 2025-05-17
AO: downrange
Q: Manhole
PAX: Manhole, Mr. Wilson (F3N), Dabo on Q
FNGs: None
COUNT: 28
WOR: yep

The Thang: 4 corners 1/4 mi

Moleskine:

COT:

Tags: downrange, Manhole, Mr. Wilson (F3N), Dabo on Q

Date: 2025-05-17
AO: ao_tar_pit
Q: T-bone
PAX: Beaker, T-bone, Da Vinci, Ankles, Portage, Archive, Panhandle, The wet burrito FNGs: None
COUNT: 8
WOR: SSH, tricep and should stretch, AVs, Runners stretch with yoga dogs

The Thang: run up the hill towards Main Street and back to the base then as a group complete 5 minute EMOM. Repeat 5x (Blockees, Thrusters, Coupon Swings, Squats, Merkins with BBSU). On the hill run everyone turns around when the first runner reaches them on the return.

Moleskine: BNTFHF – Be Nice, Think First (b4 you say something you later wish you hadn’t), Have Fun

COT: Portage baby due in January, 2.0 and Pax travel, Boundary Waters classroom for Da Vinci, Samsonite and maybe others?

Tags: ao_tar_pit, Beaker, T-bone, Da Vinci, Ankles, Portage, Archive, Panhandle, The wet burrito

Date: 2025-05-10
AO: ao_tar_pit
Q: LeMond
PAX: Da Vinci, Panhandle, Beaker, T-bone, Portage, The wet burrito, Dungy, SAGA FNGs: None
COUNT: 9
– Warmorama:
– 21s with 10 absolutions as punishment.
– Abe Vigodas
– Side leg raises
– Copperhead merkins
– Full batwings
– First thang: run around the school.
– Stop two times at ledges to do 10 rotating derkin/urkins.
– Stop at one ledge, hold body weight up for 1 minute.
– At top of driveway ramp:
– Aiken Legs
– Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Lunges (10 each leg), 20 Split Jacks (10 each leg forward). – Second Thang: Half The Dab
– 10 burpees per minute for 5 minutes EMOM, then run 1/4 mile. – Repeat with 10 T-Merkin burpees per 5 minutes EMOM, then run ¼ mile.. – Third thang: coupon thruster challenge.
– Partner up for 40 coupon thrusters for each Pax.
– Pax take turns with one half doing ten at a time, the other half holding plank. – At the spa: do one exercise Every Minute on the Minute, for 10 minutes. – 10 Burpees
– 20 Prisoner Squats
– 20 Merkins
– 25 Curls
– 20 Leg Raises
– 10 Burpees
– 20 Overhead Press
– 25 Jump Lunges, 1 is 1.
– 20 Bent Over Rows
– 25 Dips
– Moleskin:
– Q told a story about how the Kentucky Coffee Tree he planted for his daughter in 2023 died last year because of the cicadas. Q learned two lessons. One, trust yourself: the Q feared that the cicadas would harm the tree but took no action to protect it because a couple of tree experts told him not to worry about it. Two, show forgiveness: planting another tree rather than quitting in anger.

Tags: ao_tar_pit, Da Vinci, Panhandle, Beaker, T-bone, Portage, The wet burrito, Dungy, SAGA

Date: 2025-05-16
AO: downrange
Q: Manhole
PAX: Search Party (F3Naperville), PVC on Q
FNGs: None
COUNT: 67
WOR: yep

The Thang: Ruck out and back

Moleskine:

COT:

Tags: downrange, Search Party (F3Naperville), PVC on Q

Date: 2025-05-16
AO: ao_flat_earth
Q: Fiona
PAX: TBTF, Cheese, Dewey, Jolly, Bloomer, Shiplap, Panda Express, Gummi Bear, DQ, Fiona, Oompa, Jack, Krampus, BigBlue, Hershey, LeMond, Velveeta, Spielberg, Rawhide FNGs: None
COUNT: 19
WOR:SSH, Down and back.

The Thang: 2 small games, then 1 big game – Ultimate

Moleskine:Psalm 18:6 – remember that even in the hard times of life God is still listening and cares about us!

COT:Jack’s wife down in Florida, praise for Spielberg getting his green card.

Tags: ao_flat_earth, TBTF, Cheese, Dewey, Jolly, Bloomer, Shiplap, Panda Express, Gummi Bear, DQ, Fiona, Oompa, Jack, Krampus, BigBlue, Hershey, LeMond, Velveeta, Spielberg, Rawhide

Date: 2025-05-16
AO: ao_ground_zero
Q: T-bone
PAX: T-bone, Sparrow, Ankles, Panhandle, Samsonite, Stock boy FNGs: None
COUNT: 6
WOR: SSH, picking daisies, runners stretch

The Thang: run or ruck east – runners did stadiums and mooned the ao_flat_earth crowd (or so I heard)

Moleskine: BNTFHF – Be Nice, Think First, Have Fun

COT: 2.0 travels, Panhandle 2.0 18th bday, Sparrow travel to the red light district.

Tags: ao_ground_zero, T-bone, Sparrow, Ankles, Panhandle, Samsonite, Stock boy

Date: 2025-05-15
AO: ao_mastodon
Q: Stock boy
PAX: Sparrow, Linc, Da Vinci, Cheese, Archive
FNGs: None
COUNT: 6
WOR:
SSH, tin soldiers, Abe Vigodas, copperhead squats

The Thang:
Billy Madison – 5 reps of each exercise
K – Coupon calf raises
1 – Flutter kicks (4 count)
2 – BBSUs
3 – Merkins
4 – Curls
5 – Coupon presses
6 – Goblet squats
7 – Skull crushers
8 – Coupon swings
9 – Overhead presses
10 – Derkins
11 – Thrusters
12 – Blockees

Moleskine:
Tell others about things God has done in your life, not only for their benefit, but for your own. When I do that, it helps me to reflect on God’s grace towards me, preventing me from taking things for granted.

COT:
Prayers for Da Vinci’s friend whose wife fell, my friend’s son with cancer, and my other friend with lung cancer

Tags: ao_mastodon, Sparrow, Linc, Da Vinci, Cheese, Archive

Date: 2025-05-15
AO: ao_dark_room
Q: Lakers
PAX: LeMond, Framed, Sweet P, Beaker, Jolly, Toto, Tortuga
FNGs: None
COUNT: 8
WOR:
– Motivators from 5
– Arm circles
– Butterfly stretch
– Various calf/thigh stretches

The Thang:
Departed east towards Bloomingdale rd., north to Fullerton, west towards the LIBRARY (apparently violating Beaker’s restraining order), south towards Joesph lane, east towards COT. See attached map.

Stopped every two-four minutes for the following exercises: 60 sec low plank
10 x Superman
20 x American Hammers

Completed 1.8 mile course.

Cool down with some stretching.

Moleskine: Find your spot to REST. It’s not about doing nothing, it’s about a space where you can lay your burdens down and not carry them. For me, it’s in my faith. Find YOUR rest.

COT: Spielberg – praise for green card!

Tags: ao_dark_room, LeMond, Framed, Sweet P, Beaker, Jolly, Toto, Tortuga

Date: 2025-05-14
AO: downrange
Q: Manhole
PAX: Manhole, Search Party (F3Naperville), Mr. Wilson (F3N), 2-Hand Touch (F3 Naperville) on Q + 107 other non listed PAX, Red Shirt (F3 Naperville) FNGs: 1 Red Shirt (F3 Naperville)
COUNT: 112
WOR: yep

The Thang: ruck

Moleskine: 3rd F

COT: all prayers left unsaid, Lord’s Prayer

Tags: downrange, Manhole, Search Party (F3Naperville), Mr. Wilson (F3N), 2-Hand Touch (F3 Naperville) on Q + 107 other non listed PAX, Red Shirt (F3 Naperville)

Date: 2025-05-14
AO: ao_tar_pit
Q: Da Vinci
PAX: T-bone, Spielberg, Dungy, Tortuga, Mr Roboto, Jolly, Samsonite, Panhandle, Captain Caveman, Da Vinci, Stock boy FNGs: None
COUNT: 11
Warmorama to Arthur’s song.
Say Anything with coupon toe the field

Between sets run to boy calling you slow as fast as you can (touch flag). Mozy back.

Derkens and Crunchfrogs to Walkin’ in Mephis

Curls and Dying Cockroach to Walkin’ in Memphis
(4-count ab exercise done lying down that involves touching hand to opposite leg, back down, then other hand to opposite leg. Form can vary wildly.)

Skullcrushes and Cockroach Resurrection to Bettie Davis Eyes (AKA Better Days for Size according to Stock boy)
(4-count ab exercise done lying down on your six and pulling your knees and arms to your chest, then rapidly extending arms and legs back out, then back in. Preferably done directly after the Dying Cockroach and with at least one extra rep.)

Hand release and BBSU to More than Words

Shoulder Press and flutters to More than Drive by the Cars

Ranger merken and leg lifts to The Way It Is
(Rangers are erkin position – however, your hands should be placed back more in line with your rib cage instead of your shoulders.)

Dips and outlaws to I Guess That’s Why They Call It The Blues

Suicide Squats with coupon, oblique crunch to Oh Sherrie
(Start in normal starting squat position, squat, ~50% of regular squat, then back to normal starting position. Then go to full perpendicular regular proper squat, then back to normal vertical position, then finally go to full deep ankle squat before returning to vertical starting position.)

COT to 8675309

Soft rock musical moleskin to Lauper’s Time After Time:

Rich Butman, emeritus psychology faculty at Wheaton told me about what social pyschologists speak of propinquity: from Latin propinquitas, “nearness” – the tendency to form close relationships with those who we repeatedly encounter. And we are built for close relationships. This is part the reason why F3 matters. Relationships happen with propinquity, contact with the same people time after time.

To confirm that, here is Harvard Social scientist Arthur Brooks’ summary of relationship science, in a chapter he calls “cultivate your Aspen grove” in his fantastic book https://www.amazon.com/Strength-Finding-Success-Happiness-Purpose/dp/059319148Xhttps://www.amazon.com/Strength-Finding-Success-Happiness-Purpose/dp/059319148Xhttps://www.amazon.com/Strength-Finding-Success-Happiness-Purpose/dp/059319148X.

6 rules to summarize the research:

– You need human connections to help you get on the second curve of life and flourish.
– No matter how introverted you are, you cannot expect to thrive into old age without healthy, intimate relationships.
– For married people, a loving companionate spousal relations is key to thriving (and “companionate” love is not about falling love but staying in love, based less on passionate highs than stable affections and commitment)
– BUT marriage and family are not an adequate substitute for close friendships, which should not be left to chance.
– Friendship is a skill that requires practice, time and commitment (and it’s enormously time consuming)
– Work friendships are not a substitute for real friendships, although they can also be satisfying if design purposively

COT: Rejoice at benign results for T-bone friend, Spielberg green card confirmation, prayers for Dungy friend Danny, prayers for peace talks with Russia/Ukraine, prayers for courage to be relational, propinquitous beings made in the image of a God who is relation itself.

Announcements: Dunkin’ is dead. 😥 :doughnut: Moment of silence. I should have paid for :coffee:

Tags: ao_tar_pit, T-bone, Spielberg, Dungy, Tortuga, Mr Roboto, Jolly, Samsonite, Panhandle, Captain Caveman, Da Vinci, Stock boy