Run Club, 1/14/22

Backblast: Run Club
Date: Friday, 1/14/2022


PAX:  @T-bone@Panhandle@Beaker@Da Vinci@Toto@pillow mint@Hancock@Banks@Shiplap@Sparrow@Tortuga@Crack (and Dooley Dog)
FNGs: 0
Total: 12

WOR: Stretch on your own.

Thang: Ran south, under Roosevelt and around the neighborhood there.

Moleskin: All speeds welcome. 

Sometimes you invite a guy to F3 and they tell you, “I shouldn’t come, I’m not in good enough shape yet.”  It’s kind of like inviting a guy to go out to a bar and they say, “I shouldn’t come.  I’m not drunk enough yet.”
You come to F3 to get in shape, not once you are already in shape.  That said, we should keep an eye out for new (an old) HIM and encourage all speeds.

It’s also like coming to Jesus.  If you’re thinking, “I’m not good enough yet,” you’re right.  No one is.  That’s why God sent Jesus.  He calls us to follow him even as we are rejecting him and are in completely lousy shape.  As Jesus was being nailed to the cross he called out, “Father , forgive them.”  Jesus says, “All speeds welcome.”  In the book of Matthew, He says, “Come to me, all who labor and are heavy laden, and I will give you rest.”


  • @pillow mint expressed his gratitude for F3 and this group of men.  He received many a hearty, “AYE!” in response.
  • @T-bone’s M’s good friend, Candace, just lost her mom to COVID.
  • @K-pop is home from college due to a close contact and is quarantining for 7 days.
  • Prayers for @Hotbox and family as they settle in to their new home.
  • @Noodles and family are going through COVID.

Feel the Heat

Backblast: Feel the Heat
Date: 1/5/2022
AO: #ao_tar_pit
PAX: @Shiplap @Panhandle @T-bone  @Giggles  @Jolly  @Tortuga  @TBTF  @Katniss
FNGs: 0
Q:  @Tortuga
Total: 9
Conditions: cold (single digits) and windy
WOR: SSH, arm circles, copperhead merkins and squats

Thang: the Millennium
At the top of the heated ramp we started with 100 burpees. Once one HIM finished, we all stopped, moseyed down the ramp, and sprinted back up, trying to pass the man in front of you on the way up. Repeato with: shoulder taps (2=1), four level squats (weak, medium, deep, and jump), flutter kicks (2=1), and merkins.
At the halfway point we took a 60 second Jolly on the heated surface. We felt the heat.
The second five exercises were X-toe touches, lbcs, ssh, crunchy frogs, and side squats.
Got back to the flag for NOR at 6:15. Boom.

COT: prayers for Banks who has been MIA, and for Katniss’s 2.0, Charlotte, celebrating her 4th birthday today.

Moleskin: Prayer – make it a habit. I am pumped to see so many guys join the January prayer circle. Praying once a day for the same guy all month is such a great habit to get into. I encouraged the PAX with Philippians 4:6+7 “Do not be anxious about anything, but in everything with prayer and petition with thanksgiving present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.”

12 Days of Cindy

Backblast: 12 Days of Cindy
Date: Tuesday, 12/21/21
PAX@T-bone@Big Mac@Hancock@Hotbox@Gummi Bear@8-Track@Jolly@Tortuga@Banks
FNGs: 0
Total: 9

Conditions: A cool calm mid-December morning.WoR: SSH, IC, Arm Circles and Michael Phelps, OYO, copperhead merkins and squats

Thang 1: Moseyed to the base of Hoffa then paced off about 50 yards from it, almost to the path.On the first Day of Cindy, Tortuga sang to me, “A quick jaunt up Hoffa.”
Day 2: Two Jack Webbs, and a quick jaunt up Hoffa.

  • Day three: Santa Squats
  • 4 -Peppermint Plank Jacks
  • 5 – Golden Blockees
  • 6 – Christmas Light Lunges
  • 7 – Snow Presses (Shoulder Press)
  • 8 – Festive Kicks (Flutter Kicks)
  • 9 – Candy Cane Curls

All of this was done IC as much as possible.  Runs up Hoffa included carrying your coupon to the base of Hoffa, leaving it there, moseying up Hoffa and retrieving the coupon on the way back.
We ran out of time at day nine, so we finished by doing the final three days without the rest of the reps.

  • 10 Meter Crawls – Bear Out / Crab Back
  • Sleigh Bell Sit Ups holding Cindy  overhead
  • Reindeer Complexes (Bear Complex)
    • Cindy starts on ground with each rep and each cadence is treated as an isolated movement.
      • Power Clean
      • Front Squat
      • Push Press Cindy to Shoulders
      • Back Squat
      • Push Press
      • Ground Cindy

COT: Prayers for our marriages, praise for bodies that work and friends to work out with, Praise that Hotbox was able to find a month by month rental near his new job.  Also, through God’s providence, his parents were able be with his grandpa as grandpa was hospitalized and is in his final days.

Moleskin: Two things:
1. Be quick to listen, slow to speak, and slow to become angry.  In fact, silence is better than putting your foot in your mouth.
2. Compliment your wife.  An old neighbor, out of the blue, commented to my M, “You look so pretty!”  She absolutely lit up.  Remind your wife that she is gorgeous.

Workout developed by @Little Debbie (Tallahassee, FL). Slightly modified by Tortuga.

Run Club

Backblast: Run Club
Date: Friday, 12/10/2021


PAX:  @Jolly@Tortuga@Panhandle@Toto@pillow mint@T-bone@Spokes@TBTF@Gummi Bear@Ranger Rick@SAGA@Crack@Milk Duds@Big Mac@Cheese
FNGs: 0
Total: 15

WOR: Leg stretches OYO. Walked the first minute or two.Thang: Ran the Prairie Path east.  Some rucked.


  • Crack’s friend, Bryan, cancer diagnosis,
  • finals week at Wheaton College,
  • Crack traveling to Colorado to move K-Pop home from college,
  • 2.0’s spiritual growth and faith walks,
  • M’s

Moleskin: James 1:19 “Be quick to listen, slow to speak, and slow to become angry.”  This was my moleskin from Tuesday.  I need to add to it that we can’t do this.  We can’t have that kind of patience.  This is why we need a savior.  This is why God sent us Jesus.  Aye?
@Jolly  replied with, “Could you repeat that?  I wasn’t listening.”

The Scorcher

Backblast: The Scorcher
Date: 12/07/21
AO: #ao_mastodon
PAX: @SAGA @TBTF @Beaker @Panda Express @Hancock @Tortuga @Sparrow @T-bone @Pink Drink @Aloha @bumble @Jolly @Katniss @Big Mac @Da Vinci @Paul Davis(Hat Trick) @Panhandle @Banks @Zoro @Bloomer @Crack @Giggles @8-Track
Q: @Tortuga
Total: 23

Conditions: A chilly 11 degrees in the shade.

WOR: 52 ssh IC, goof balls, a variety of punches, 5 T-Bone burpees, etc

Thang 1: 20 high knees (1=1), 10 burpees, 20 forward punches. AMRAP. We were going to do this for 10 minutes. About three minutes in, I changed the plan. First to finish five sets yell out and we’ll all stop. Big Mac did so. Quickly.

Thang 2: 20 high knees, 10 Bonnie Blairs (1=1), 20 backfists. First to finish five rounds stops us all. I couldn’t tell if it was Big Mac or Zorro on this one to finish first.

Thang 3: 20 high knees, 10 jump squats, 20 overhead punches. First to finish five rounds stops us.

Thang 4: Bringing it all together.
One round of each of the above, followed by a lap of the parking lot. AMRAP

Mary: 52 flutter kicks IC, followed by some stretching.

COT: Prayers were lifted up for patience, especially with those we are close to. Thanks for good friends, bodies that work, and cold mornings to enjoy together.

Moleskin: James 1:19 – Be quick to listen, slow to speak, and slow to get angry.

Most of the beatdown was from the darebee website.

Hills and Pullups

Backblast: “Hills and Pull Ups”Date: Friday, 11/5/2021
Eight gathered on a cold morning for a Run Club with pull ups in honor of the 1000 pull up challenge.
PAX:@Jolly@Tortuga@Da Vinci@Panhandle@Toto@8-Track@CHiPs@Gummi Bear
FNGs:  0
Total:  8

WOR: Tappy taps, leg stretches, and a short walk.
Thang: Moseyed to Triangle Park.  Pull ups optional there.  Ran a loop up Blanchard Road hill and around back down to the park.  More optional pull ups.  One more loop with a final round of optional pull ups.  Moseyed back to Ground Zero.  4+ miles.  30 pull ups for me.

Moleskin: My trip to Peru did not go as I or Anna had planned.  I missed the final leg of the flight there which made me four hours late.  We had to scramble to change the elaborate touring plans she arranged for the day.  She got sick at the first site, and we spent the next day and a half in the hotel room or traveling to the clinic for care.  Thankfully, God has taught me over the years that His plans are perfect.  I was able to see that He had me there to care for my daughter; to hold her hair back while she threw up, to buy overpriced gatorade with my super pathetic Spanish, and to give my wife peace that Anna was in good hands.  I didn’t get to see Macchpiccu, but I did get to be there when my daughter needed me.  Thank you, Lord.
   We don’t always see how God is using our busted plans, but we can always trust that “all things work together for good, for those who are called according to his purpose.” Romans 8:28

COT:  for @Da Vinci’s aunt who is still in the hospital, today’s orphan: Nelisiwe.

Iron PAX week 4

Backblast: Wednesday, 9/29/21, AO Tarpit, 5:15 AM

After a quick WOR of arm circles, overhead claps, copperhead merkins and squats, we moseyed over to the field behind the track for Iron PAX week 4.

Thang: Do 25 reps, run 25 yards, do three burpees, run back, repeato. Continue for 52 minutes and 30 seconds.

Reps, completed in this order:

  • 200 curls
  • 175 squats
  • 150 Overhead Press
  • 125 Kettlebell Swings
  • 100 Merkins
  • 75 Thrusters
  • 50 Bonnie Blairs (right leg-left leg = 1 rep)
  • 25 Blockees

The two PAX who finished the reps before time was up, began to work their way back up the reps starting with the 25 blockees.

We were so beat up after this workout that we stayed there for NOR and COT to get some rest before heading back to the parking lot for coffeteria.

NOR: Big Mac, Zorro, 8-track, Panhandle (respect), Milk Duds (respect), T-Bone (respect), Sparrow, Hotbox, Giggles, Tortuga (respect) Q

COT: Praise for bodies that work and friends to work out with. Prayers for a friend of Big Mac having knee replacement surgery, Saga’s M having tests done today, T-bone’s M having tests done, and Milk Duds who finishes an eight year contract today and begins a new position soon.

Moleskin: Proverbs 18:6 has been on my mind lately: “A fool’s lips walk into a fight, and his mouth invites a beating.” My lips have walked me into several fights recently. I am reminded to ask God to help me keep a tighter rein on my tongue.

Run Club

Backblast, 9/10/21. 5:30am, Ground Zero

Nothing exciting. We ran.

NOR: Crack, Jolly, T-Bone (respect) Panhandle (respect), Panda Express, Banks, Bloomer, Cookies (ruck), Giggles, Knight Rider, Gummi Bear, Cheese (respect), Tortuga (respect) Q

COT: Prayers for Saga’s exam, Noodles’ new job adjustment, Crack’s 2.0 internship and horse selection, travel, praise for bodies that work, recovery from nagging injuries.

Ultimate Run Club

BACKBLAST: 8/20/21, AO Ground Zero
We ran to Monroe and played Ultimate.  The goal began in the end zones and then moved ten yards closer together after each score.  When the goal was scored on the 40 yard line, we moved it back to the end zones.
NOR: Banks, Cheese (respect), Toto, T-Bone (respect), 8-Track, Gummi Bear, Tortuga (respect), Jolly, Panda Express, and Shiplap.
COT: Thanks for bodies that work and friends to work out with.  Prayers for T-bone’s medical procedure on Friday. 

Ultimate Run Club

Backblast: 8/6/21, 5:30AM, Ground Zero (And Monroe Middle School)

We moseyed about a mile to Monroe, split into teams, and played ultimate. Good game.

NOR: 8-Track, Banks, Cheese (respect), Crack, DaVinci, Panda Express, Shiplap, T-Bone (respect), TBTF, Tortuga (Q, respect)

COT: Thanked God for a great day, bodies that work, friend to workout with. Prayers for Noodles and his M and Crack’s brother-in-law who is in the hospital with heart failure.