Backblasts

Backblast: Carrying Heavy Things Date: 09.23.23
AO: #ao_tar_pit
PAX: @Panhandle @T-bone @The wet burrito @Da Vinci @SAGA @Pool Boy @Beaker @Banks
FNGs: 0
Q: @Banks
Total: 8

Warm-O-Rama:
10x Windmills IC
Side Straddle Hops and Stretching to the tune of "Sandstorm"
10x Merkins IC
Stretch OYO

Thang 1: Heavy Stuff

We picked up heavy things and carried them around the lake. Any time an object touched the ground, we did 5 burpees per item. We carried the following:
200 lb Sandbag
100 lb Sand Medicine Ball
3x 60 lb Sandbags
6x Coupons

Thang 2: Sisyphus Competition
We broke up into 4 teams of 2 and had each team compete against 1 other. There was a sandbag in the middle, and each time you threw it, you had to run back to the start to earn another throw. There was a lot of back and forth and some cheating, but no one proved victorious. We called it after ~ 10 minutes and then carried everything back to the flag

2 MOM: @Panhandle called his classic 52 Flutters IC

COT: Thankful for bodies that work and prayers for spending time on things that matter this weekend

Moleskin: From Jordan Petersen’s 12 Rules for Life : "Compare yourself to who you were yesterday, not who someone else is today"

Date: 09/20/23
AO: #ao_tar_pit
PAX: @Tortuga @Falsetto @Katniss @Panhandle @Ankles @Jolly @The wet burrito @8-Track @Spit Valve @Captain Caveman @DQ
FNGs: 0
Q: @DQ
Total: 11

WoR

• SSH
• Goofballs
• Arm circles
• Copperhead squats

Thang 1
We went to the garage given the :thunder_cloud_and_rain: in the area. PAX got a partner and made their way up to the top of the garage and back down following this pattern:

• Both partners start with 15 goblet squats
• Partner 1 farmer carries both coupons
• Partner 2 does 5 burpees. Once finished, runs up to Partner 1
• Both partners do 15 coupon swings
• Partner 2 farmer carries both coupons
• Partner 1 does 5 burpees. Once finished, runs up to Partner 1

Partners repeat that pattern until they returned to the bottom of the parking garage.

Thang 2
DORA-esque workout with your partner from Thang 1:

• 50 shoulder presses
• 100 tricep extensions
• 150 curls
• 200 single arm rows

While not completing exercises, PAX had the option to either do 15 merkins or run up and down two levels.

Moleskine
Luck is when preparation meets opportunity. Accomplishing a goal is a matter of faithfully working and preparing ultimately an opportunity is presented. You likely won’t catch a break if you’re not doing the work along the way to prepare you for that moment.

CoT

• @T-bone’s 2.0 having surgery on Thursday
• @Sampler’s brother’s health

Backblast: IPC Week 3 (Cindy 500)
Date: 09.19.23
AO: #ao_tar_pit
PAX: @Panhandle (respect) @T-bone (respect) @Sparrow @The wet burrito (respect) @Shiplap @Jolly (respect) @DQ @Sampler @Flubber @8-Track @Tortuga (respect) @Big Mac @Da Vinci @LeMond @SAGA
FNGs: 0
Q: @Panhandle
Total: 15Warm-O-Rama: picking daisies, arm circles, copper head squats, SSH, goofballsThang: PAX did IPC Week 3, the Cindy 500 (https://f3greenwood.wordpress.com/2023/09/17/cindy-500-ipc-2023-week-3/)Each round alternating exercises with increasing reps of 10-15-20-25-30, followed by 400m run.
Round 1: merkins and thrusters
Round 2: thrusters and v-ups
Round 3: v-ups and JB squats
Round 4: JB squats and blockees
Round 5: blockees and merkinsCOT: prayers for @Flubber‘s brother (severe fatigue); @T-bone‘s 2.0 having surgery on Thursday.Moleskin: We mostly work in the ordinary – learn to delight in it. (edited)

F3 Greenwood
CINDY 500 – IPC 2023 Week 3
No. More. Running. I hope the skinny runners enjoyed last week because this week’s beatdown is about as far from what we did last week as it possibly can be. Without further ado, I present to you t…
Sep 17th

Date: 09.09.23
AO: #ao_mastodon
PAX: @Bloomer@Samsonite (Respect) @Bo-Peep @Jailbreak @Captain Crunch Coco Puffs (2.0) @Stock boy Fruit loops (2.0) @TBTF (QIC)
FNGs: 0
Q: @TBTF
Total: 9WoR – SSHs (25 IC), Copperhead Squats (15 IC), Copperhead Merkins (15 IC), Abe Vegodas (10 IC), Tappy Taps (10 IC), Stretch OYOThang 1 – The Beast (6 reps at 6 stops over for 6 rounds)
– Round 1 – Burpees
– Round 2 – Merkins
– Round 3 – Jump Squats
– Round 4 – Jump Squats
– Round 5 – Merkins
– Round 6 – BurpeesThang 2 – TABATA/Mary Mix – up to 20 minutes
5 rounds, each round = 4 minutes of 20 seconds of work/10seconds of rest
– Round 1 – Pull ups and LBCs
– Round 2 – Merkins and American Hammers
– Round 3 – Squats and 100s
– Round 4 – SSHs and Crunchy Frogs
– Round 5 – high plank and low plankCoT – Prayers for Bo-Baby and Rosetta’s journeyMoleskine – The value of small gestures and what they can mean for others

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.