Backblast: Tour de Mastodon

Date: 10/01/22

AO: ao_mastodon
PAX: Hancock Bloomer Carmen Jailbreak Noodles Captain Crunch (Sisyphus) TBTF Spokes
FNGs: 0
Q: Hancock
Total: 8

Conditions: 50 degrees, sunny, fog early in the workout

Warm-up: SSH, mountain climbers, T-bone burpees, picking daisies

Thang 1: run to Dan Taylor alley. 1st bridge cross on your hands. 2nd bridge bear crawl.

Thang 2: Dan Taylors across field

Thang 3: Run back to (missing) flagpole & take coupons to COOTEEs

Thang 4: Partner exercises. Pull-ups & merkins, then LBCs & goblet squats

Thang 5: mosey to pool house parking lot
• More partner exercises. Farmer carry across parking lot & burpees.
• Suicides

Thang 6: mosey with coupons to Hoffa & recover with a redrum.

Moleskin: Proverbs 17:9 “Love prospers when a fault is forgiven, but dwelling on it separates close friends.”

We forgive a friend, not for some small slight, but a major screw-up. This is grace. But to harp on it in your head, over and over, or to remind that friend “you know, I totally let you slide on that…” will drive a wedge between you two. If you’re going to give grace, give it. Because, really, if you’re going to receive grace, you would want to actually be given grace.

CoT: Prayers for our health, for injured pax Da Vinci Banks T-bone @Big Mac, for stress on our lives, be it financial, marital, job, whatever, for Ukraine, and gratefulness for our brothers in F3/Christ we do life with and lean on one another

Backblast: Respect Q

Date: Thursday, 09/29/2022
AO: #ao_mastodon
PAX: honoring our PAX of RESPECT: @T-Bone @Panhandle @Tortuga @Jolly + @Pink Drink @Majorette @Bo-Peep @Bloomer @Dogear @Autobot @Jan Hus @Sparrow @Hancock @Archive @Wet Burrito @SAGA
FNGs: 1, @Dogear

Total: 16

Conditions: chill in a respect kind of way

Warm-Up: motivators / mtn man poopers / mtn climbers / merkins / stretch OYO

The Thang:
1) 50 burpees

2) 50 LBCs

3) 50 merkins

4) 50 air squats

5) 50 yard dash (up Hoffa)

6) 50 overhead press

7) 50 skull crushers

8) 50 curls

9) 50 bent over rows

10) 0 to 50 Nantan burn (aka dash of @Tortuga) Bernie up Hoffa to fence +10 Burpees + Bear Crawl down + 10 Blockees at bottom

11) 50 step riffle carry to cooties (2 is 1)

12) 50 pull-ups w/ 50 goblet squats: rotate as needed

13) 50 derkins

14) 50 dips

15) 50 burpees/blockees (4 to 1)

MOLESKIN: perspective matters: buddy watching the Yankees… Knowing the end of the game makes the errors matter less…the story you tell yourself is the story you live in – tell complicated stories and remember in Christ we win at the end of it all

@Banks is getting a surprise party tonight! (or at least it is a party – the surprise part is debatable)

Iron PAX Challenge, Week 4

Death by Skinny Runner
Date: 9/28/22
AO: #ao_tar_pit
PAX: @Tortuga @Double Dip @SAGA @Jolly @Spit Valve @Carsten Schumm (First Gear) @Panhandle @8-Track @T-bone @Crocket (FNG welcome, Respect, respect!)
Q: @Tortuga
Total: 10
FNGs: 1
WOR: Arm circles, Michael Phelps, goof balls, walk, jog, around the track.

The Thang:
100 Gas Pumpers (Knees to Chest)
50 Jump Rope
1 mile run
25 Hello Dollies
25 Burpees
50 Jump Rope
400-meter run
25 Hand Release Merkins
25 V-Ups
50 Jump Rope
400-meter run
25 Leg Raises
25 Jungle Boi Squats – 2 spoons style
50 Jump Rope
400-meter run
25 4-count flutter kicks (watch the video)
25 Bonnie Blairs (hard way – right leg and left leg counts as 1)
50 Jump Rope
400-meter run
100 Big Boy Sit-ups
50 Jump Rope
1 mile run

@T-bone substituted the rower for the laps. Top time 38:30.

COT: prayers for injured PAX: @Banks @Da Vinci @T-bone @Big Mac. Big Mac’s doctor’s appointment went well. They think it’s a torn abdominal muscle. Rest should make it well.

Moleskin: Greater love has no one than this, that someone lay down his life for his friends. This doesn’t just mean dying. We can give up what we want: a great score for IPC, a night out with friends, a place in the checkout line. These small sacrifices for others also show the heart of Christ who gave up everything for us. Be willing to give up some of your wants for others’ benefit.


Date: Monday, 09/26/2022
AO: #ao_mastodon)
PAX: @Archive @T-bone (respect) @Pool Boy @8-Track @Jolly (respect) @Jailbreak @Spit Valve @Sparrow @Big Mac @Tortuga (respect) @Panhandle (respect) @Double Dip @SAGA
FNGs: 0
Total: 13

Conditions: 48 but felt like 90 with the PAX in attendance
Warm-Up: goofballs, tappy-taps, sally (merkins + squats)

The Thang: some ran & some rucked & some murphed

COT: prayers for @Archive’s M & baby on the way, @8-Track’s trauma healing

Moleskin: be a good friend, ask a good question

Iron PAX Challenge, Week 3

Backblast: Mrs. Burns, IPC week 3
Date: 9/21/22
AO: #ao_tar_pit
PAX: @Tortuga @LeMond @SAGA @Jolly @wet burrito @Carsten Schumm (First Gear) @Panhandle
Q: @Tortuga
Total: 7
WOR: Walk, skip, stretch around the parking lot, T-bone burpees.

The Thang:
This WOD is dedicated to Kathleen (M of Burns from F3 Puget Sound), who courageously battled pancreatic cancer for 571 days until August 21, 2022.
(5 Rounds, 7 Exercises per round + 1 additional run)

Repeat 5x
20 Overhead Coupon Presses
20 Burpees
20 Curls
20 V-Ups
20 Goblet Squats
13 Man-Makers
Run 400M

After the 5th round, run another 400M, for rep #571.

Your score is your time.

Our times ranged from 35:35 to 42+ minutes. @Carsten Schumm (First Gear) broke Tortuga’s respect coupon on his first round of blockees. @Jolly graciously sacrificed his coupon for him to finish.

COT: Prayers for First Gear’s grandma who is still working through the death of her husband of 57 years. Lemond’s M is at week 18 in her pregnancy. Prayers for continued health.

Moleskine: Be an encourager. Write a note to someone you care about. Pens and post its were provided and utilized.

Exit the Nineties (aka Da Vinci’s Folly)

Backblast: Exit the Nineties
Date: 9/15/22

PAX: @jolly @saga @pinkdrink @bloomer @Janhus @spokes @poolboy @majorette @T-Bone @panhandle @bopeep @bigmac @patdown @hancock @tortuga @archive @Davinci
FNGs: 2
Total: 19

RADIOHEAD - OK Computer - Music

After entering the Nineties on Tuesday, today we exit them with a workout set to the late Nineties album OK Computer, which critiques assent to computer technology, but which was only possible because of computer technology.

Warmorama follow the leader.

Jacobs Ladder:  7 burpees (at this point Da Vinci blew a calf muscle, imparting at great cost to himself the crucial life lesson of not Qing twice in the same week)

Workout with these two exercises with each song.

  1. Derkens and Dutch Bazookas
  2. Dips and Dollys
  3. Curls & LBCs
  4. Overhead Press & Outlaws
  5. Skullcrushers & Scissor Kick
  6. Merkens and Mary of your choice
  7. Rows & Russian Twists
Icon image

Moleskin: In his book The Life We’re Looking For Andy Croush makes a distnction between DEVICES VS. INSTRUMENTS

Fill your home with devices that play music, and the chance that you will maintain the habits of practice that aallow you to make music yourself, to create rather than consume, will shrink. Sign up for an unlimited video-streaming service, and somehow the time available for reading books – and concentrating on them – will seem to dwindle.

Instruments expand the capacity of human beings without shrinking other parts of us at the same time. They do so because they extend our capacities by further developing our hearts, souls, minds, and strength – further involving us in the glorious and difficult work of being persons in the world.   (140,142).

Backblast: Good Morning, Friday Runners

Date: 09/16/2022
AO: #ao-ground-zero
PAX: @Beaker, @wet burrito, @Tortuga, @Panda Express, @Pool Boy, @Toto, @TBTF, @Jolly, @Andrew Abernethy (Humpty), @Carl Cho (Carmen), @LeMond
FNGs: 0
Q: @LeMond
Total: 11
1. Warmorama: SSHs, Tappy Taps.
2. Run: 22 minutes down the Aurora Branch of the IPP and then ran back.
Every good and perfect gift is from above, coming down from the Father of the heavenly lights, who does not change like shifting shadows.
James 1:17
COT: Prayed for the recovery of @Da Vinci

Iron PAX Challenge, Week 2

Backblast: Belle Ringer, IPC week 2
Date: 9/14/22
AO: #ao_tar_pit
PAX: @Tortuga @LeMond @SAGA @Big Mac @T-bone @Jolly @wet burrito @Da Vinci @Carsten Schumm (First Gear) @Panhandle @Bo-Peep @Spit Valve
FNGs: 0
Q: @Tortuga
Total: 12

WOR: arm circles, Michael Phelps, etc. OYO

The Thang:
Belle Ringer
Format: AMRAP for 45 minutes
Set-Up: Make a 5-point star with each point of the star being 25 yards away from the center.

Five Blockees. Rifle carry to cone 1 and perform 10 “We’re Not Worthy”. Farmer carry back to center.
Five Blockees. Rifle carry to cone 2 and perform 15 Goblet Squats. Farmer carry back to center.
Five Blockees. Rifle carry to cone 3 and perform 20 Overhead Triceps Extensions. Farmer carry back to center.
Five Blockees. Rifle carry to cone 4 and perform 25 KB Swings. Farmer carry back to center.
Five Blockees. Rifle carry to cone 5 and perform 30 Curls. Farmer carry back to middle.
Each round is 125 total reps.

@Big Mac got in 632 total reps. @Jolly was right on his tail.

Workout was completed with a background of non-stop nineties music. Thank you, @T-bone.

COT: Prayers for Ivy, and Tbone’s neighbor with cancer. Praise for the job offer coming @LeMond’s way today. We look forward to hearing how sweet the deal turns out!

Moleskine: Write a note to your wife. It’s easy, and encouragement is so important for our M’s. Post-its and pens were distributed and utilized.

Enter the Nineties

Backblast: Enter the Nineties
Date: 9/13/22

PAX: @LeMond @poolboy @pinkdrink @spokes @saga @maniac @T-Bone @Tortuga @patdown @panhandle @hancock @majorette @jolly @davinci
FNGs: 0
Total: 14

This week we enter the Nineties with a workout set to the early Nineties album Siamese Dream.

Warmorama to “Disarm” follow the leader

Jacobs Ladder:  9 burpees

  1. Lunges and LBCs
  2. Hand Release Merkens and American Hammers
  3. Squats and Flutters
  4. Side straddle hops and BBSU
  5. Wide Merkens and Leg Lifts
  6. Bonnie Blairs and Crunchy Frogs

Jacobs Ladder:  3 burpees 

Moleskin: In his book Christ is Time which puts Nineties music into conversation with theology, my friend Mark Edwards says, “I have learned more Christian theology from what Nietzsche rejects than from what most professing Christian theologian affirm…”

Commenting on the lyrics “Today is the greatest day” he contrasts two ways of making that claim.

First, he cites Nietzshe:

“If some day or night a demon were to sneak after you into your loneliest loneliness and say to you, ‘This life as you now live it and have lived it, you will have to live once more and innumerable times more, and there will be nothing new in it …’ How well disposed you have to become to yourself to love to crave nothing more fervently…”

But instead of this Mark counsels not the idolatrous seizing of time, but gratitude for it:

 “When Christ is encountered, when one repents of trying to be the Übermensch at the center of all history, when one sets aside one’s own master plan and simply follows the Rabbi down uncharted roads, then one begins to understand that this life, our lives, her life and indeed my today is a gift of the crucified and resurrected Lord of Time, who is Jesus of Nazareth.”  (p. 150).

COT: Prayers for Maniac, Naomi, Lemond.

Iron PAX challenge, Week 1

Backblast: IPC Week 1
Date: 9/7/22
PAX:@Tortuga , @Spit Valve@T-bone@8-Track@Panhandle@wet burrito@Jolly@SAGA@Big Mac@Sparrow@LeMond @firstgear
FNGs: 0
Total: 12

Care Bear Squared
WOR: ssh, goof balls, copperhead  air squats, arm circles
The Thang
Four cones in a square, 25 yards apart.
Start at cone 1, bearcrawl to cone 2 and perform 25 air squats.
After the squats, bearcrawl to the left to cone 3 and perform 25 merkins.
After the merkins, reverse bearcrawl to cone 4 and perform 25 big boy sit-ups.
After the big boy situps, bearcrawl to the right to cone 1 and perform 25 burpees.

AMRAP for 45 minutes

COT: prayers for @LeMond’s job search, @T-bone’s 2.0 in Costa Rica, Sweet Treats turns 23.

Moleskine: 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 you hearts and your minds in Christ Jesus.
Luke 6:25: Out of the overflow of the heart, the mouth speaks.
Proverbs 18:6: A fool’s lips walk into a fight, and his mouth invites a beating.