Backblasts

1/14/21 – Burpees? – AO Mastodon

16 PAX braved the ice this morning for a fun workout. Many of us took advantage of the burpee count in today’s beatdown to catch up or get ahead in our MABA challenge CSAUP.

Warm-O-Rama
Goofballs – IC 20
Don Quixotes – IC 20
Arm Circles – OYO
Michael Phelps – OYO
Burpees – OYO 10

Thang 1:
Elevens: Start at first lightpole – 10 merkins, 1 burpee; each lightpole decrease merkins and increase burpees. Total count: 55 merkins, 55 burpees

Mosey to Dan Taylor Alley

Thang 2:
Burpee Dans: 1 burpee, 4 lunges (each leg counts as 1 rep); 2 burpees, 8 lunges; repeat increasing reps (1 burpee, 4 lunges each time). Total count: 28 burpees, 112 lunges

Mosey to Hoffa, stopping part way for 10 more burpees

Thang 3:
Half-Heartbreak 1,2,3: PAX partnered up. One teammate sprinted up Hoffa while the other worked to complete the reps. When first teammate returned, second ran up Hoffa. Repeated until all reps were complete. Due to time, the reps were reduced to 50 merkins, 100 big boi situps, 150 squats.

Name-O-Rama: Beaker, Banks, T-Bone, Archive, Cookies, Hot Box, SAGA, Shiplap, Tortuga, Sparrow, DaVinci, Jolly, Bloomer, Katniss, Crack (Q)

CoT: Prayers for Crack’s brother-in-law, for Big Mac and family, for Banks’ work situation, and for strength and peace in this time.

Backblast: Wednesday 01.13.21 T-bone’s Musical Revue @AO Tarpit

11 Pax showed up despite a call for burpees and running – to the music that has flavored T-bone’s (nearly) 5 decades on earth.

WOR (Rhinestone Cowboy – Glen Campbell – 1975)

Goofballs

Tappy taps

OYO hamstring stretch

Seal Claps (visualization of how fast we can lose our integrity)

10 burpees

The Thang: (about 40 minutes)

Run 1: (Freebird – Lynyrd Skynard – 1973)

Burpees: partners in sync (I Was Made for Loving You – KISS – 1979)

Run 2: (Bohemian Rhapsody – Queen – 1979)

Burpees: partners alternating Leonidas burpees (9 to 5 – Dolly Parton – 1980)

Run 3: (God Gave Rock and Roll to You – Petra – 1977)

Burpees: partners alternating (I’m Still Standing – Elton John – 1983)

Run 4: (Born to Run – Bruce Springsteen – 1975)

Burpees: OYO regular (Carry on Wayward Son – Kansas – 1976)

Run 5: (Something About You – Level 42 – 1985)

Burpees: 11 to finish – celebrating the 11 days before T-bones 50th (We are the Champions – Queen – 1977)

NOR: Whittler, Banks, Shiplap, Gummi Bear, DaVinci, Tortuga, Big Mac, TBTF, Noodles, Katniss and T-bone (Q)

COT: Phil 4:8 – Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things.

– Talk of integrity – how it takes a long time to build it and a moment to lose it – I want to encourage all HIM’s to be accountable to someone on a deep level – to avoid getting to a place where that “moment” is possible.

– Prayers for Banks workplace after a big RIF this week and for the families of those now looking for work, Crack’s Bro-in-law – for protection, safety and bringing someone alongside him in a time of distress, Bloomer’s son and his upcoming procedure, Our nation for healing and civility – especially amongst believers so we may be a light to those around us.

1.12.21 “I need help” @ AO Mastodon

It was a nice crisp morning for Bloomer’s VQ. 18 PAX should up for the beatdown. Coupons were required.

The workout today was called “I need you,” because it is important for men to admit that we need other men in our lives. Not just to move heavy pianos or refrigerators, but we need to be accountable to other men and allow them to know what is going on internally. Ecc 4:9-12 says,

“Two are better than one, because they have a good return for their labor. If either of them falls down, one can help the other up. But pity is the man who falls and has no one to help them up. Also, if two lie down together, they will keep warm. But how can one keep warm alone? Though one may be overpowered, two can defend themselves.

Warm-O-Rama:

  • 30x Arm Circles
  • 20x Side Straddle Hops
  • 15x Merkins
  • 20 Air Squats

Thang 1: 4 Min Partner Challenge

One person would do continuous burpees while their partner would do continuous air squats. If a person needed a break or was slowing down they would say, “I need help.” At that point they would switch exercises and continue until one of them said, “I need help.”

Thang 2: Be the Blade – As Iron sharpens Iron, so one man sharpens another.

Partners spread out around the circle parking lot with their coupons. One partner would run 1 lap around the parking lot circle while their partner would be completing the required exercise until their running partner return. Then they would switch places and complete the other half of the round. Once both partners completed the run and the required movement they would move to the next movement and work through the list accordingly. Partners were encouraged to verbalize the phrase, “I need you or I need help” when they transitioned.

  1. Coupon merkins
  2. Lunges with a coupon
  3. Coupon swings
  4. Big boy sit ups
  5. Shoulder press
  6. Curls
  7. Set ups
  8. Thrusters
  9. Side straddle hop
  10. Tricep extensions
  11. Murder bunnies

Thang 3: 3 Minutes of Mary

One person would do flutter kicks while their partner would do American hammers. If a person needed a break or was slowing down they would say, “I need help.” At that point they would switch exercises and continue until one of them said, “I need help.” The three minutes were brutal and switching easily went from 40-50 seconds a piece to 15-20 seconds or less by the end of the time.

COR/NOR/COT:

We prayed for the return to school for kids and employees. The protection of our marriages for those who are married. Banks had a tough day ahead and a friend of a friend’s brother passed away.

MOLESKIN:

Men, I don’t know where you are in your life or what is going on, but it is vitally important to have a friend who you can be honest with. Being gut level honest with one other person about what is going on (good and bad) protects your life. We protect your body by working out, but are we protecting our marriages, our hearts, our minds, how we parent, and our daily decisions with the same veracity.

Don’t be the man who battles life alone or walks through the dark night of the soul alone. Let a trusted friend into year heart and mind. Let your friend be a Blade to encourage and spur you on. You will save yourself a lot of hurt and pain and poor choices if you let someone know what is going on. It may be humbling or even humiliating at times, but it is totally work it. Your Blade can help protect you and keep you on the right path.

I encourage you to do the most MANLY thing you can do by sharing your weaknesses and short comings with a trust brother.

America’s Best Aerobic Athletes 1.9.20 AO Mastodon

11 PAX for an Aerobics warmup and some time under weight with Archive (QIC). 

WOR- “Champions” Circle up and do 3 different movements during the National Aerobic Championship theme song (link here). Movements: Lemur Dance, kick leg as high as possible clap hands below raised leg. Aerobic Athletes, high knees with OH hand clap. In Thrust We Trust, hands on hips thrust to the right and left. Q starts movement next PAX counts to three and starts, goes around the circle until Q is reached. Change movement at that point.

One twist: each time “Champions” is said in the song, drop and do a burpee. 12 burpees in this exercise, and an elevated heart rate.

The Thang: Archive had collected a variety of “gifts” (2 logs, 3 sandbags, “Jerry”, and assorted coupons). The gifts and PAX had to get the gifts and themselves to various objectives under a time limit. Penalty reps (per weight) would be added for every 10 seconds elapsed above the time limit. Objectives:

Top of Hoffa- 5 rows per weight. 3 minutes to the top over the 2 fences. Made it with time to spare. 10 rows with each weight. 

Scouts Cabin- 6 minutes. Did not make it, 50 penalty reps. 50 OH presses with each weight. 

Pool House- 5 minutes. Made it. 20 squats. 

Parking Lot- 10 minutes. Made it but coupons were not in line. 50 penalty reps. 50 curls.

Bucket brigade of coupons back to cars.

1 more: Boat/Canoe

COR NOR- Archive (QIC), Captain Crunch, Jolly, FNG (welcome Selena!), Jazz Hands, Crash, Cookies, Smokey, TBTF, Da Vinci, DBnC

Moleskine- Prayers for Crash’s travels, Jazz Hands’ new nanny and job search for his M, thanks for Greta’s new heart, and many many prayers for the country.

1.9.2021 – AO Tarpit “There will be Burpees”

It was a calm cool morning and 5 brave PAX (Tortuga, Katniss, Shiplap, Hotbox, Banks) showed up for what was promised to be an intense beatdown. YHC promised the PAX they wouldn’t be cold for long and from the looks of it, the beatdown lived up to that promise.

Warm-O-Rama:

  • 7x Motivators
  • 15x Windmills IC
  • 10x Merkins IC
  • Short Jog around the parking lot to warm up

Thang 1: Burpees

YHC has been keeping track of my PR for 100 burpees, so I figured I would challenge all the PAX to see what they could do. So we completed 100 burpees for time. Tortuga showed us all up finishing around 7:30, and YHC brought in the 6 at 10:30, but everyone was warmed up after that!

Thang 2: Bataan Death March

One PAX would drop and complete 3 burpees and then move to the front of the line, we completed 5 rounds of all PAX as we jogged around the lake.

Thang 3: Lifting Heavy Things

We would complete a circuit of various exercises while the person with the sandbag would complete a set number of reps and then we would rotate.

Round 1:

  • 25x Merkins with Sandbag on your back
  • Bent Over Rows
  • Overhead Press
  • Curls with 1 coupon in each hand
  • Goblet Squats

Round 2:

  • 12x Burpees with the Sandbag (Sandees)
  • Tricep Extensions
  • Derkins
  • Star Jumps
  • Lunges

Round 3:

  • 12x Ground to shoulder with Sandbag
  • Skull Crushers
  • Big Boi Situps
  • Chest Press
  • Hodors

At this point, we took a quick break for some squats to the song “Flower” by Moby.

3 MOM:

  • 20x crunches elbow to knee each side
  • 15x Crunchy Frog IC
  • 4x Delayed Leg lowers

COR/NOR/COT:

Praise for Greta and her new heart, and prayers to take advantage of the time with families this weekend and make the most of it.

MOLESKIN:

I am really thankful for this group of HIM. I never would have been able to complete this workout on my own and they pushed me to go farther than I would on my own.

A Little Bit of Entropy

17 PAX showed up on a balmy January morning to learn some chemistry at my VQ.

Warm-O-Rama

Motivators – IC 7

Tappy taps – IC 15

Michael Phelps – OYO

Arm circles – OYO

The Thang:

It is a reasonable thing to say that reactions in chemistry occur due to two reasons, Coulomb’s law and the second law of thermodynamics. We explored these law’s today.

We explored Coulomb’s Law by seeing how opposites attract. We performed three sets of exercises. Each exercise was as many as you can in 1 minute, followed by 10 burpees. The sets were repeated 2 times each.

Set 1: Overhead press, goblet squats, 10 burpees

Set 2: Merkins, Bonnie Blairs, 10 burpees

Set 3: Coupon curls, no surrenders, 10 burpees

The second law of thermodynamics say that during any process, the entropy of the universe increases. In plain language, chemical reactions happen because they increase the randomness and disorder in the universe. You can also say that entropy is the tendency for things to mix. I cannot think of a more random, disordered mix of exercises than the birthbee.

In between sets 2 and 3 (above) we explored the second law by doing and Indian run around the AO, stopping to perform 5 birthbees in the ice at 3 bridges, for a total of 15 birthbees.

Those working on the MABA challenge completed 75 burpees (60 standard burpees and 15 birthbees) during this exercise.

Name-O-Rama: Tortuga, DBC, Archive, Cap’n Crunch, Panhandle, Jolly, Picasso, Crack, Cookies, Bic Mac, T-Bone, Sparrow, Banks, Shiplap, DaVinci, Beaker, Katniss.

Announcement: We will be having coffeeteria in the parking lot after weekday workouts for those who can make it. BYOC.

COT: Prayers of praise for T-bone’s neighbor who received a heart transplant, prayers for the state of our nation, thanks for the PAX for friendship and support during times of upheaval and unrest.

Journey of the Magi

11 PAX (@Tortuga, @T-Bone, @Beaker, @Noodles, @Big Mac, @Katniss, @Hotbox, @Shiplap, @Banks, @GummiBear, @Da Vinci Q) appeared like stars to combat the post-Christmas blues by celebrating Epiphany. We explored the magi as life exemplars. Wisdom came from splicing the sayings of the desert fathers with Q-source handbook, which helpfully modify ancient desert wisdom for our time and place:

WARMORAMA: Sidestraddle hops during Sufjan Stevens We Three Kings with arm circles during the chorus and leg stretches at the end.

Q-Source: “A man maintains Fitness for reasons outside of himself” (37)

The Thang: Coupon Hike around the lake.

LEG 1: Coupon curls as we walked. 20 burpees

John Colobos: “Humble mindedness and fear of God are superior to all virtues.”

Q Source: “Nothing good comes easily, nor should it, for it is what a man learns about himself during a difficult journey a makes him an Effective guide for those that come afterward.” (26)

LEG 2: Overhead press as we walked: 10 burpees

John Colobos: “Who is as strong as a lion? Yet a lion is falls into a snare because of its belly, and all its strength is brought low.”

Q Source: “The HIM is not an ascetic living in a monastery. He knows that while what he eats may often be outside of his control, how much he eats is always his responsibility.” (40).

LEG 3: Partner sprints for a star jump as other partner carries both: 20 burpees

Isaac of the Cells: “Do not bring children here. Four churches here have been deserted because of children.”

Q Source: “The seeds of discontent sown by the ineffective father will yield a legacy of damaged fruit” (54).

LEG 4: Walk with coupon: 10 burpees.

Repeat sequence at football field.

COT: For schools, Wheaton Bible church pastoral transition, our divided nation. Everything may be expected of us, but Christ gave everything for us. It is about more than the gifts we give to Christ (1st half of life), it is about receiving what he gives to us (second half of life).

Abba Isidore: “A life without a word is better than a word without life.”

Q Source: “A good boss will give you a clear job description so that you know what is expected of you. As a husband and father, you won’t need anything like that because everything is expected of you.” (63)

Gentile da Fabriano, Adoration of the Magi (1423)

Cookies VQ: 12/30/2020 @ AO TARPIT

After an overnight snow turning to rain creating extremely wet and “crunchy” conditions, this morning the rain tapered off at TARPIT for 45 minutes allowing 9 HIMS to emerge for a beatdown treating their cores with special honor. @Shiplap @T-bone @Hotbox @Da Vinci @Archive @Big Mac @Gummi Bear @Tortuga (Respect), and @Cookies marked their workouts in the temporary trappings of the ground, the snow will melt and wash away but their gains will remain. The only angels in the snow this morning were the PAX!WOR: Arms out the whole time, core tight
“Baseball” Bat wings and lunges – like bat wings, eagle wings, or dragon wings, but holding two baseballs in each hand. Forward circles with palms down, backward circles with palms up.
· 20x small forward, 20x small backward (fast)
· 20x medium forward, 20x medium backward (fast)
· 10x large forward, 10x large backward (slow)
· 20x bringing arms together in front and crossing over then as far back as possible (like Michael Phelps but slow)
· 20x bringing arms together overhead then all the way down at sides (medium pace)
· (Q forgot the last one) 20x standing lunges with arms straight out to the sides or at right angles then twist at the torso as far as you can without bending in the direction of the forward knee
10x SLOW Abe Vagodas (keep holding baseballs if you want)
15x GoofballsThe stairs/hill running activities were shelved for a future beatdown due to the wet/slippery conditionsTHANG: Paired up and each pair carried a coupon and a baseball bat to the grass on the far side of the field for a paired up AMRAP in 5 minute segments. One PAX in the pair performed the A exercise, the other the B exercise until one of them called switch then they would switch, alternating thusly for 4 minutes then a new A/B exercise was assigned during the 1 minute rest period. While this was an AMRAP workout, PAX were reminded that form is more important than sheer number or reps, focusing on correct shape of the spine and protecting their lower backA1 – Plank up/down with an Annie
B1 – American HammerA2 – Nolan Ryan
B2 – Lunge position but leaning forward (straight back), one arm coupon rowA3 – Coupon pull through
B3 – LBBBCs (LBCs w/ or w/o a baseball bat behind neck, only lift one side of the body with each crunch)A4 – Sit Through
B4 – Marching bridgeA5 – Dancing Bear
B5 – BBSU, twisting alternate elbow to kneeFinisher:
5 sets: Sprint to the fence and back then 5 flutter kicks (two kicks with each foot counts as 1) followed by a clockwise and counterclockwise Outlaw
Hold Al Gores for the 6
Laying down in the snow some of us took a couple of back stretches while @Gummi Bear tried hitting snowballs with the baseball bat
Mosey back to the parking lot for COTMoleskin:
1 Corinthians 12:12-23

12 The body is a unit, though it is made up of many parts; and though all its parts are many, they form one body. So it is with Christ. 13 For we were all baptized by one Spirit into one body–whether Jews or Greeks, slave or free–and we were all given the one Spirit to drink. 14 Now the body is not made up of one part but of many.15 If the foot should say, “Because I am not a hand, I do not belong to the body,” it would not for that reason cease to be part of the body. 16 And if the ear should say, “Because I am not an eye, I do not belong to the body,” it would not for that reason cease to be part of the body. 17 If the whole body were an eye, where would the sense of hearing be? If the whole body were an ear, where would the sense of smell be? 18 But in fact God has arranged the parts in the body, every one of them, just as he wanted them to be. 19 If they were all one part, where would the body be? 20 As it is, there are many parts, but one body.
21 The eye cannot say to the [oblique], “I don’t need you!” And the head cannot say to the [lower back], “I don’t need you!”22 On the contrary, those parts of the body that seem to be weaker are indispensable, 23 and the parts that we think are less honorable we treat with special honor.

We lift up all of this PAX, our Ms and 2.0s. We lift up all that cannot join us in the gloom because their bodies don’t work the same as ours or their schedules make it impossible. We remember that in the body of Christ we are all together and interdependent but also all dependent on Christ.

Crash’s VQ – 1/5/20, AO Mastodon

15 PAX showed up on a beautiful winter morning to work out.

WARM O RAMA
Goofballs – IC 20
Side-Straddle Hops – OYO 15
Tappy Taps – IC 15
Arm Circles – OYO
Michael Phelps- OYO

THE THANG
Part 1:
Grave Diggers- 30
Blockees- 15
Overhead Press- 30
Run Up Hoffa and do 10 burpees

Part 2:
Goblet Squats – 40
Lunges With Coupon – 40
Flutter kicks – 20 (two legs equal one rep)
Run up Hoffa and do 30 squats

Part 3:
Merkins – 20
Derkins – 15
Yul Brynners – 2
Run up Hoffa and do 10 burpees

Rinse and repeat. PAX got through a second round of parts 1 and 2 before time was up. Hoffa was extra slippery this morning, which meant the PAX were sledding or sliding down rather than moseying.

CIRCLE OF TRUST
Shiplap, Banks, Archive, Tortuga, Jolly, Cap’n Crunch, TBTF, Picasso (DR), Crack, T-Bone, Gummi Bear, Da Vinci, Panhandle, Sparrow, Crash(VQ)
Prayers for: Jolly’s Mother in law (broken wrist that will need surgery), Tortuga’s friend who was in an ATV accident, and for T-Bone’s neighbor who is waiting for a heart transplant.

Are We Done Yet? – 1.4.21

Urkel Guest Q:

THE SCENE: 18 STUPID degrees and with the wind chill, felt like 12! Stupid Winter.
New year, new HIM. What a way to start the week then by Rucking a few miles with a
whole lotta Burpees (Thanks St. Louis!) and other pain mixed in? Great mix of
Naperville and Wheaton PAX. Lots of 2nd F happened as well!


F3 WELCOME AND DISCLAIMER:
-Welcome to F3
-I am not a professional
-You are participating at your own risk
-You are responsible for your own well-being
-You are here voluntarily, and you are not paying to be here
-Know your limits and do the best you can, all exercises can be modified and are
only suggestions.


WARM-O-RAMA: (warm up)

  • -Good Mornings (ICx10)
  • -Deep Lunge stretch both legs (Countdown from 10)
  • -Hammy stretch both legs (Countdown from 10)
  • -SSH (ICx25)
  • THE THANG 1: Indian Ruck with Burpees for the First Mile
    HIM got in a straight line and Indian Ricked the first mile (stole this from @Pi, thanks for
    the idea). During this we stopped twice to get 20 Burpees in (Thanks St. Louis!)

  • THE THANG 2: Man, That’s a Long 100yds!
    PAX lined up and did a series of hard moseys and exercises for the length of about
    100yds.
    -Walking Lunges, Hard mosey back to start
    -Broad Jumps, Hard mosey back to start
    -Traveling Peter Parkers, Hard mosey back to start
  • Squat Lunge Walk, Hard mosey back to start
    PAX finished off with 20 more Burpees. (Thanks St. Louis)
  • (6MoM)
    Weighted BigBoi’s (IC 15x)
    Heel Touches (IC 20x)
    Plank Static Hold until done

COUNT-OFF & NAME-O-RAMA:
25 Rucking Champions! (Setting records for Wheaton)- Pi (RESPECT), Webelos, Flush,
Mayhem, Wine in a Box, Elway (RESPECT), Banks, Shiplap, Beaker, Da Vinci, Jolly, Crack,
Sparrow, Picasso (DR), Cookies, Panhandle, Captain Crunch, Hotbox, Wet Burrito, Big Mac,
TBTF, Archive, Katniss, Noodles, Urkel (QIC)


CIRCLE OF TRUST:
● Today, we prayed for this new strand of Covid to die out, for everyone going back to
work or school, and for everyone fighting the pandemic.


MOLESKIN:
I recently heard a good sermon that made me think. I’m not normally a heavenly man, but I did want to have you ponder on this. Our bodies are vessels, containers, literally of organs and bones, but on a deeper level, we are vessels of hope and light. Times have been dark for too long now and we carry with us, wherever we go, this precious treasure of the good that we have inside of us all. God has chosen us, just earthen vessels of human frailty, to be filled with Himself—the very essence of who He is, so that we are His vessels of light, hope and love to the world around us.

We can take this everywhere into our everyday lives: our workplaces, schools, sporting events, social media. We should bring Hope, love, and light into the places of hurt, anger, bitterness, hate, and selfishness—shining the light into those dark places of depression, fear, torment and anxiety.


We are just ordinary people, just ‘jars of clay’, whom God has deposited a priceless, precious
treasure to take to the world around us.


From (John 15:5). “He has chosen us to be His vessel so that His power and greatness will be
seen through us—clearly revealing that it is from God, not from ourselves. Apart from Christ, we
can do nothing, but united with Him, we can do extraordinary things.”


We are strong, We grow, We build, We succeed! Here’s to the men of F3 Naperville & F3 Wheaton!

Did I do that?!
Yes, yes I did!
-Urkel