Author: backblasts

Date: 9/14/2023

AO: #ao_mastodon

PAX: @Tarzan, @Best In Show, @Banks @Captain Crunch, @LeMond, @Manhole, @Beaker

FNGs: 0

Q: @Beaker

Total: 7

WOR

SSHs, ic, 20

Goofballs, ic, 20

Mountain Man Poopers, ic, 10

5 T-bone burpees

Thang 1

1/2 mile sand race.

We divided into two teams. Each team carried 2 coupons and 2 60# sand bags. The team of 3 got an additional 120# sand bag. The team of 4 got the 100# medicine ball and an extra coupon.

The three man team won, handily.

Thang 2

Sandbag throws.

The three man team had 1 60# bag and the two man team had 2 60# bags. Each team had to move their sandbag 20 yds and bag via sand bag throws, while the other PAX completed blockees. Each sandbag had to go down and back 3 times. The winning team had the largest number of total team blockees.

The four man team won, 201 to 221.

Thang 3

Sandbag dodgeball.

4 60# bags and 1 120# bag were moved to the skate park. The team with the sandbags had to bring them across the skatepark, summiting 2 skatepark features on the way. The other team chucked tennis balls at them. 3 mucho leggos were needed to earn a tennis ball. If hit, the traversing PAX dropped their weight, did three burpees and returned (w/o weight), back to the start line before they could move weight again. When the team of 3 was throwing, it only cost 2 mucho leggos per tennis ball.

The four man team won, but I don’t think we evened the playing field sufficiently.

Moleskin

For my next 5 moleskins I plan to go over Fr. Richard Rohr’s 5 promises of male initiations:

Life is hard.

You are not that important.

Your life is not about you.

You are not in control.

You are going to die.

COT

@Flushy’s surgery, @Tarzan’s sister, @Toto + family.

Backblast: Pumping Iron
Date: 09.13.23
AO: #ao_tar_pit
PAX: @Gummi Bear @Samsonite @Manhole @8-Track @The wet burrito @Banks @Jolly @homer @Katniss @Pool Boy @Big Mac @T-bone @Panhandle @Spit Valve @Tortuga @Da Vinci @Shiplap
FNGs: 0
Q: @Shiplap
Total: 17

Warm-O-Rama: Motivators x 7, Tin soldiers x 15, MMP x 10, Arm Circles x 20, Copper head merkins x 10

Thang 1: 3 Stations – work through them on your own. Slow, controlled, full range of motion

10 – Sandbag Thrusters
20 – Merkins
30 – Dips
40 – Coupon Press
50 – Skull Crushers

10 – Sandees
20 – 1 arm rows – each arm
30 – Bent Over Rows
40 – High Pulls
50 – Cursl

10 – Thrusters
20 – Deep Squats
30 – Lunges
40 – Glute Bridges
50 – 1 Leg RDLs

Moleskin: Whatever you do – do it with consistency and intensity – you will see results

Date: Tuesday, 9/12/23
AO: #ao_mastodon
PAX: @Pool Boy, @Stock boy, @Cheese, @Samsonite, @Flubber, @Sampler, @TBTF, @Ankles, @Hancock
FNGs: 0
Q: @Hancock
Total: 9

Conditions: 55 degrees, light intermittent mist.

Warm-up: SSH, mountain man poopers, calf stretch, arm stretch, T-bone burpees

Thang: Tour the AO

Made a full lap around the AO, stopping at points to do exercises.

Stop 1: First Bridge Cross the 1st bridge west of the parking lot on your hands.

Stop 2: Ring of Fire The nine Pax gathered in a circle, and as a group, we did 80 merkins.

Stop 3: Monkey Bars Yes, we went on monkey bars. All a part of the tour.

Stop 4: Sprints Two sprints down Darling St.

Stop 5: Dan Taylor Alley We did Dan Taylors to 7/28.

Stop 6: 2nd Bridge Crossed the (longer) bridge, and some of us managed to do the whole length on their hands. Some.

Stop 7: Mini Dora At Pool House parking lot. Pax partnered up, one does reps and the other runs across the parking lot and back. Initially planned to go to 200 BBSU’s, but cut short for time.

Stop 8: Hoffa Manrise to the top, one round of Guantanamo.

Moleskin:

Only a part was shared at the workout, but the full moleskin is below.

On Saturday, my M and I went to a church leadership conference. One of the talks was on what keeps you from being a great leader.

The pastor said: 1) if you’re a good leader, great 2) if you’re bad leader, well that’s obviously a problem 3) but what’s really bad is if you’re a complicated leader. Because then you’re taking an already hard job and making it more difficult on everyone.

Here’s the 7 ways that we all can be a complicated leader.

1) You don’t love God and you don’t love people.
2) You not full of the Holy Spirit.
3) You’re not humble.
4) You’re not committed. You’re always a "maybe."
5) You always give the minimum amount of effort.
6) You don’t mind your own business.
7) You don’t speak up when things are wrong.

Identify one way you’re a complicated Leader and commit to tackling that area.

CoT:

• Pray for @Sampler’s younger brother who is having a hard time in his 1st year of college. • pray for @Ankles & M for the busy/hard two weeks ahead

Backblast: Thirteen Virtues of Benjamin Franklin

Date: 9/7/2023

AO: #ao_mastodon

PAX: @Tarzan, @Beaker, @Best In Show, @Crack, @Captain Crunch, @LeMond

FNGs: 0

Q: @LeMond

Total: 6

• Warmorama: 5 mins

  • Goofballs:13

  • Alarm clocks:13

Movement:

1. TEMPERANCE: 13 blockies

2. SILENCE

   1. 21s: counts reps 1-5 out loud. Reps 6-21 are all mental

   2. Punishment: 10 absolutions.

3. ORDER: Partner coupon swings: 30

4. RESOLUTION

   1. OYO:

   2. 16 goblet squats

   3. 8 svend press

   4. 16 bent over rows, 8 on each arm

   5. 8 triceps extensions

   6. Rifle hold until up until six is done.

5. FRUGALITY

   1. Do not lower your arms

   2. 10 4-ct squats

   3. 10 4ct back-stepping lunges with a twist

   4. 10 balance side lunges

   5. 10 side leg raises

6. INDUSTRY: Hero’s Journey Challenge: 3 sets under roof.

   1. 10 4-ct high knees

   2. 10 4-ct squats

   3. 10 4-ct alternate shoulder taps

   4. 10 4-ct mountain climbers

7. SINCERITY

   1. Ranger merkins: 60 sec, 30 sec rest, repeat

8. CLEANLINESS <- Missed this one.

9. JUSTICE

   1. 10 fly steps

   2. 10 squats

   3. 10 plank walkouts

   4. 10 star planks

   5. 10 supermans

10. MODERATION: 13 curls.

11. TRANQUILLITY: <- missed this one

12. CHASTITY: missed this one

13. HUMILITY: <- missed this one

• Moleskin

  • Discussed knife techniques class where leaving chopped items on the cutting board will cause your brain to become

  • You might think you can ignore the excess in your life but your brain is aware of it.

• These names of virtues, with their precepts, were:

• 1. TEMPERANCE. Eat not to dullness; drink not to elevation.
  2. SILENCE. Speak not but what may benefit others or yourself; avoid trifling conversation.
  3. ORDER. Let all your things have their places; let each part of your business have its time.
  4. RESOLUTION. Resolve to perform what you ought; perform without fail what you resolve.
  5. FRUGALITY. Make no expense but to do good to others or yourself; i.e., waste nothing.
  6. INDUSTRY. Lose no time; be always employ’d in something useful; cut off all unnecessary actions.
  7. SINCERITY. Use no hurtful deceit; think innocently and justly, and, if you speak, speak accordingly.
  8. JUSTICE. Wrong none by doing injuries, or omitting the benefits that are your duty.
  9. MODERATION. Avoid extreams; forbear resenting injuries so much as you think they deserve.
  10. CLEANLINESS. Tolerate no uncleanliness in body, cloaths, or habitation.
  11. TRANQUILLITY. Be not disturbed at trifles, or at accidents common or unavoidable.
  12. CHASTITY. Rarely use venery but for health or offspring, never to dulness, weakness, or the injury of your own or another’s peace or reputation.
  13. HUMILITY. Imitate Jesus and Socrates.

Backblast: IPC Week 1
Date: Tuesday, 9/5/23
AO: #ao_tar_pit
@ PAX: @Jolly@Big Mac@Bo-Peep@SAGA@DQ@Da Vinci@Banks@Katniss@Panhandle@Tortuga@T-bone@8-Track@Sparrow@Beaker@Shiplap
FNGs: 0
Q: @Shiplap
Total: 15Warm-o-rama:

1. Side straddle hops
2. Good mornings
3. Arm circles
4. Runners stretch

IPC Week 1
Description from the F3 Greenwood site:
FORMAT

• 45min AMRAP (with E5MOM: 20 yards Mode of Transportation (MOT))
• Coupon and EMOM timer is needed for this workout
• Set an EMOM timer for 5 minutes and when the timer starts, the workout starts.
• E5MOM MOT will happen 8-times during the WOD on the 5th , 10th , 15th , 20th , 25th , 30th , 35th & 40th min
• Set out 2 cones

• 1 cone is at the starting line
• 1 cone is 10 yards out

THE THANG

• In each of 3 rounds, PAX must alternate between executing 10 reps of each of the round’s two exercises until 80 total reps are completed (40 reps of each exercise).
• Throughout the WOD, every 5 minutes PAX must complete a 20-yard (10 out / 10 back) MOT associated with the round they are executing before continuing to execute reps
• If time remains after completing all three rounds, loop back to the beginning & repeat from round 1 to continue adding reps to score until time expires.

Score = Total Reps Completed
Round 1
Exercises: Flying Squirrels / WW3 Sit‐ups
MOT during this round: Coupon Lunge Walk
Round 2
Exercises: Block‐Over Burpees / No-Cheat Merkins
MOT during this round: Murder Bunny
Round 3
Exercises: Thrusters / Jillian Michaels
MOT during this round: Rifle CarryMoleskine: Be a great communicator

Backblast: Mary-Murph
Date: Thursday, 9/7/23
AO: #ao_mastodon
PAX: @Gummi Bear, @Hailey, @The wet burrito, @T-bone, @Sparrow, @SAGA, @Jolly, @Panhandle, @Da Vinci, @Ankles, @Sally, @Bloomer, @Hancock, @Tortuga, @Aloha, @Spokes, @Bo-Peep, @Cottontail, @T.B., @Katniss, @Flubber, @TBTF
FNGs:
Q: @Stock boy
Total: 23WoR: Side-straddle-hops, Abe Vigodas, stretch on your ownThang:
Mary-Murph:

1. 1 mile run
2. 100 hanging leg lifts (toe tapping the bar for REAL men)
3. 200 BBSUs
4. 300 flutter kicks (2 is 1)
5. 1 mile run

Moleskin: Don’t put off time with your loved ones; you never know which opportunity might be your last.Prayers: Safe baby delivery for @Bo-Peep and Bo-Betsy, safe travels and successful gospel spreading for @Rosetta, and good fellowship/family-time for @Ankles with his dad as he visits him in Colorado.

Date: 9/5/2023

AO: #ao_mastodon

PAX: @Captain Crunch, @BuzzKill, @Aloha, @Samsonite, @Magellan, @Sampler, @Flubber, @Falsetto, @Ankles, @Pool Boy, @Gummi Bear, @LeMond

FNGs: 2

Q: @LeMond

Total: 12

• Warmorama: 5 mins

  • SSHs: 20

  • Windmills: 15

  • Back-stepping lunges: 10 each side

  • Arm circles: 10s

• Pre-Thang at Cooties

  • 10 pull ups.

  • 10 assisted one-legged squats on right leg

  • 10 pull ups

  • 10 assisted one-legged squats on left leg.

• Thang 1: animal movements in parking lo

  • Ape walks across

  • Ape walk back

  • Bunny vs Bear

    • Partners: one Pax does 5 hops; other Pax does bear crawls.

    • Switch as you cross field

  • Bunny vs Crawl Bear

• Extra: Clock Merkins

• Thang 2: The Hightower

  • Bible Verse: Matthew 5:9 Blessed are the peacemakers, for they will be called children of God. So – 5 Exercises – 9 reps each. 1) Burpees 2)Bodybuilders – burpee with Plank jack 3)Triple Merkin Burpees – burpee with 3 hand release merkins 4)Triple Jump Squat Burpees – burpee with 3 jump squats 5)Putting them all together – Triple Merkin Triple Jump Squat Bodybuilders – burpee with 3 hand release merkins, plank jack, and 3 jump squats

  • Sprint to top of Hoffa, then run down.

• On Hoffa:

  • Reach and touch, 10 on each leg

  • Wall sit; Pax take turns slapping high fives

  • Flutter Kicks

• Moleskin

  • “I cannot remember the books I’ve read any more than the meals I have eaten; even so, they have made me.” Ralph Waldo Emerson

    • I use this analogy with workouts: you might not remember a good beatdown but it helps make who you are.

  • Quote: “I’m so happy we’ve evolved.” Ankles while doing the Ape Walk.

  • Notes:

    • The path bordering the field by Hoffa is curved and Pax can get lost when doing the ape walk.

Date: 09/02/23
AO: #ao_flat_earth
PAX: @Swish @T.B. @8-Track @Bones @Cheese @Gummi Bear @Jolly @Shiplap @Banks @Captain Crunch @Big Mac @Hershey @Spokes @Archive @DQ
FNGs: 0
Q: @DQ
Total: 15

WoR

• SSH
• Runners stretch with arm reach

The Thang
Ultimate. High scoring game that ended as a tie in the final seconds. 14-14

Moleskine
Confess your (age appropriate) sins to your kids. A former pastor of mine shared a story about when he realized he was accidentally cultivating a culture of perfectionism in his house. He realized he messed up with his son and confessed to him. His son later told his wife “Mom, did you know that dad makes mistakes”? Our kids need to know we’re all sinners in need of forgiveness, and that’s why Jesus died for us.

COT

• @Jolly’s M and her health issues
• @Rosetta’s transition in Texas

Date: Saturday, 8/19/23
AO: #ao_mastodon
PAX: @T-bone @Bloomer@Bo-Peep @DQ @BuzzKill @TBTF
FNGs: 0
Q: @TBTF
Total: 6WoR: Motivators, Goofballs, T-Bone Burpees, Abe Vegodas, Tappy Taps, Stetch OYOThang 1: Tortoise and Hare routine (partner routine) starting from field opposite of Hoffa, across the field, up Hoffa to the fence, and back is one "lap"

1. Round 1 – 5 burpees, rifle carry
2. Round 2 – 10 merkins, walking curls
3. Round 3 -10 star jumps, overhead press
4. Round 4 – 10 merkins, walking curls
5. Round 5 – 5 burpees, rifle carry

• Once done we ran through the AO stopping at the bridges where we crossed without using our feet

Thang 2: Park stations – carry block with you

1. Station 1 – COOTES – pullups/blockees
2. Station 2 – Playground – atomic merkins/thrusters
3. Station 3 – SHOP/Tables – table press/BBSUs (coupon)

• Short recovery mosey

Moleskin:
Importance of feedback and encouraging one another to share observations.Prayers:
I waited too long to post and forgot what we prayed for but know that God heard us

Date: Wednesday, 08/26/23

AO: #ao_tar_pit

PAX: @Panhandle @Da Vinci @Pool Boy @The wet burrito @Beaker

FNGs: 0

Q: @Beaker

Total: 5

Conditions: Pleasant

WOR:

@Shiplap’s :black-diamond: warm-up

Abe Vigodas (ic, x14)

Tappy Taps (x10)

Plank Fondas (ic, x5 per side)

Bat wings (ic, x15)

Pretzel arms (ic, x15)

Wonderbras (ic, x15)

Moroccan night clubs (ic, x10)

The Thang: The walls of Jericho

Moseyed to the bottom of the wheel.

PAX performed 7 reps of 7 different exercises, ic, followed by a lap around the school. Repeat until the exercises and lap are performed 7 times. The following exercises were performed:

CPRs (6-count cadence)

Goblet squats

Upright rows

Bonnie Blairs

Shoulder taps

Merkins

American hammers (w/ :coupon:)

We completed 4 runs and 5 times through the exercises

COT:

Understanding and patience in the public discourse.

@Toto’s trip to Colombia and adoption of their son and daughter

At least two other things I forgot.

MOLESKINE: The story of Joshua at the Walls of Jericho is not a story of Joshua overcoming his enemies. It is a story of God’s faithfulness to His promises and His work in the world, not ours.