Backblasts

Date: 7/13/2022
AO: #ao_tar_pit
PAX: @Katniss@Bloomer@Panhandle@wet burrito@TBTF
FNGs: 0
Q: @TBTF
Total: 5
Worm-o-Rama: SSH (IC) x25, T-Bone burpees (OYO) x10, Abe Vegoda (IC) x10, Tappy Taps (IC) x20, Michael Phelps (OYO)Earlier in the month F3 Nation lost a HIM from Lehigh Valley, PA named Tree Hugger in an unfortunate accident. The PAX of Lehigh Valley, PA put out a challenge to the nation to share his story (below) and of course do a beat down in his honor. This was that beat down.Thang 1:
Five Rounds of the following:
1. 10 Pull-ups – we modified based on no pull-up bar
2. 20 V-sits (ups)
3. 30 Merkins
4. 40 yd Broad Jump Burpees
5. 50 yd Heart Chargers (full sprint)
6. 1/2 Mile Run – which for us included a trip up the hill for a visit to "The Spa"From Eric William Heck (Dynamite in the Gloom). I’m a PAX member of F3 Lehigh Valley, PA. I’m reaching out on behalf of all F3 Lehigh Valley PAX to share tragic news and ask for your support. On Wednesday evening, one of our PAX, Dave Crossett, F3 name Treehugger, was unexpectedly, suddenly, and tragically killed in a tree cutting accident at the age of 39. He leaves behind four children and his wife of 16 years, along with other siblings. We as a PAX are grieving the loss of Dave and supporting his family during this time of grief.
Dave was a true HIM. He was an accomplished attorney and co-owned his own practice, Cornerstone Law Firm. He loved serving others and the Lord and was deeply involved in ministry at his local church. He served as Chairman of the Elder Board at Fleetwood Bible Church. He received his Juris Doctorate from Regent University School of Law. He attended the Word of Life Bible School in NY and received his Bachelor of Arts degree in Theology from the Moody Bible Institute, Chicago, IL. Dave loved to mentoring others while teaching Sunday school and often preaching. Most of all, he loved spending time with his wife and four children, teaching his children scriptures and to love Jesus. Dave was held all PAX accountable and often heckled the PAX in good humor, but never left a PAX member behind.
I wanted to ask you all if you can share his story amongst the nation, pray for his family, and make public a WOD to run across the nation the Fleetwood PAX and I created to honor Dave. The WOD contains most of Dave’s favorite ways to get the PAX groaning.Moleskin: Tomorrow is never a guarantee. Show up today and make it count.CoT: Prayers for Treehugger’s family, friends/PAX, and all those who knew him

Date: Saturday, 07/23/22

AO: #ao_mastodon
PAX: @Hancock @Bloomer @SAGA @Sparrow @Da Vinci @Jäzz Händz
FNGs: 0
Q: @Hancock
Total: 6

Conditions: Warm, humid, wet ground from rain earlier this morning

WOR:
– 20x side straddle hop
– Picking daisies OYO
THANG 1: Redrum x 2

THANG 2: Doras. One partner runs up Hoffa & touches fence, other partner works on reps:
– 100 BBSU’s
– 200 merkins
– 300 curls
THANG 3: Mosey to Dan Taylor alley. Cross 1st bridge on your hands. Do Dan Taylors.

THANG 4: Mosey to SHOP. Partner runs up hill, other partner works on reps – 150 table presses. Stopped for time before reps were finished.

COR/NOR/COT:
Prayers for friends of @Jäzz Händz, the husband is still “mildly conscious” after 1-1/2 years.

Completely forgot to take a video of name-o-rama.

MOLESKIN: As @SAGA says: (picks up coin rolled over by car): “Life is like this penny – it’s bent, but you can still spin it.”

Backblast: Old School Beatdown
Date: Tuesday, 07/19/22
AO: #ao_mastodon
PAX: @LeMond @Jolly @Banks @Beaker @Pat-Down @SAGA @Shiplap @Hancock @Sparrow
FNGs: 0
Q: @Banks
Total: 9Conditions: Beautiful Morning, humid!WOR:

• 7x Motivators
• 10x Abe Vigodas IC
• 10x Mountain Man Poopers IC
• 5x @T-bone Burpees

THANG 1: String of pearls
We dropped our coupons at the base of Hoffa and took off on a tour of the AO making the following stops:

• C.O.O.T.I.E.S. – 10x Pullups OYO
• Basketball Courts – 3 Suicides, last place does 10 burpees
• Bridge Crossing on your hands
• Dan Taylor Alley – Dan Taylors to 8 while we went into the mist
• Monkey Bars – Cross the Monkey Bars and complete 3 pullups
• 11’s – We completed 11’s back to the parking lot with Merkins and Squats while crossing the bridge on our hands
• Tennis Courts – Bearpees across

THANG 2: Mini Greta
We partnered up and did Greta to 25 Blockees and started on the 50 ThrustersCOR/NOR/COT:
Prayers for @LeMond and his job search, @Sparrow and some zoning issues, and all of those affected by the war in UkraineMOLESKIN: Spend time with your M’s and make an effort to do fun things with just them.

Backblast: Lifting Heavy Things
Date: Thursday, 07/14/22
AO: #ao_mastodon
PAX: @LeMond @Jolly @Big Mac @Banks @Beaker @LouGee @Pat-Down @SAGA@Archive @8-Track @T-bone
FNGs: 0
Q: @Banks
Total: 11Conditions: Beautiful Morning, and even a little chilly!WOR:

• 7x Motivators
• 10x Abe Vigodas IC
• 10x Mountain Man Poopers IC
• 10x Merkins IC

THE THANG: Lifting Heavy Things
We circled up and each PAX was assigned an exercise and then we rotated. We assigned a Rep count to 1 station, and they were the pacer.

• Sandbag Bent Over Rows x 30 (Rounds 1&2 this was the pacer)
• Chest Flys
• Derkins
• Triceps Extensions
• Table Press
• Sandbag overhead press
• Squats
• Back Flys
• BBS
• Lunges
• Shrugs
• For the 3rd round we swapped Bent Over Rows with Sandees x 10 as the pacer

Between each round we would run to the top of Hoffa or hold plank, PAX Choice. We completed 3 rounds right on time!COR/NOR/COT:
Prayers for @T-bone’s 2.0 on her birthday, @Archive’s work stress and the war in Ukraine.MOLESKIN: Attitude is everything in life. If you have the mindset going into something that you can’t fail, you will be surprised with what you are able to accomplish. "Whether you believe you can or you can’t, you are right."

Medal of Honor
Date: Tuesday, 07/12/22
AO: #ao_mastodon
PAX: @LeMond @Panhandle (respect) @Jolly (respect) @Double Dip @Big Mac @Cheese (respect) @Banks @Beaker @LouGee @Pat-Down @Sparrow @Katniss @SAGA
FNGs: 0
Q: @SAGA
Total: 13

Conditions:

On this date in 1862, The Medal of Honor was authorized by the United States Congress for those who have distinguished themselves by acts of valor. SAGA beatdown the PAX and offered his version of honor.

WOR: motivators, bat wings, mtn. climbers, t-bone burpees…rifle carry to Hoffa

THE THANGS:
18 Merkins

El Capitan up Hoffa (run down)

62 Derkins

18 Alligator Merkin

62 LBCs

62 Outlaw squats

62 Flutters

18 Hodors

62 Overhead Press

18 Nipple scrappers

62 OYO Mary

Redrum

Mosey around to cooties and 10 pull-ups with sprint back to Hoffa

MARY: @Beaker led in leg lifts & an enjoyable cadence of flutters from @Panhandle

ANNOUNCEMENT: #2nd-f tonight @ 7PM

MOLESKIN: Frederick Buechner – "Christians are supposed to ask one way or another what it means to be themselves.

If you had to bet everything you have on whether there is a God or whether there isn’t, which side would get your money and why?

When you look at your face in the mirror, what do you see in it that you most like and what do you see in it that you most deplore?

If you had only one last message to leave to the handful of people who are most important to you, what would it be in twenty-five words or less?

Of all the things you have done in your life, which is the one you would most like to undo? Which is the one that makes you happiest to remember?

Is there any person in the world or any cause that, if circumstances called for it, you would be willing to die for?

If this were the last day of your life, what would you do with it?

To hear yourself try to answer questions like these is to begin to hear something not only of who you are, but of both what you are becoming and what you are failing to become. It can be a pretty depressing business all in all, but if sackcloth and ashes are at the start of it, something like Easter may be at the end."

PRAYER: Ball of man giving thanks for the PAX & F3

Backblast: You do You in a Beautiful Way

Date:7/11/22
AO:#ao_mastodon
PAX:@Jolly, @SAGA, @Shiplap, @Cheese, @Big Mac, @T-bone, @Pat-Down, @Panda Express, @Jailbreak, @TBTF, @LeMond

FNGs:0
Q:@LeMond
Total:11

@LeMond did his first Q in Wheaton, leading a ruck walk around the pond with some merkins, squats and lunges thrown in—with the packs on. Other Pax ran or did the Murph, like @T-bone who hasn’t let injuries stop him from working out.

Backblast: 4 Year Anniversary Beatdown
Date: 7/6/2022
AO: #ao_tar_pit
PAX: @Tortuga@Jolly@Katniss@SAGA@Banks
FNGs: 0
Q: @Banks
Total: 5
Worm-o-Rama:

• Motivators 7x
• Abe Vigodas IC 7x
• Mountain Man Poopers IC 10x
• T-Bone Burpees 5x

Thang 1: Mosey around the AO stopping at each bench we pass to complete 10x Derkins. We broke up the lap around the lake with squat jumps around the circle, 25x air thrusters, and Lunges. (This was a lot of Derkins)Thang 2: Beach Body Beatdown
We circled up and assigned an exercise to each station. We let the person doing the sandbag bent over rows be the pacer, then we would rotate.

• 30x Bent Over Sandbag Rows
• Triceps Extensions
• Chest Press
• Single Arm Curls
• Sandbag Squats

We completed 2 rounds at 30 rows, and 2 rounds at 20 rows for a total of 100 rows2 MOM:
We wrapped up with 40 Slow Flutter Kicks ICMoleskin: Push yourself past what you think you are capable of. Challenge your mind to do more than you think possible, and push 5% longer than you think. If you keep this up, you will become stronger and push past your limits regularly. Change is inevitable."No man ever steps in the same river twice, for it’s not the same river and he’s not the same man." – HeraclitusCoT:Prayers for@Tortuga’s trip, The Highland Park Shooting, and the War in Ukraine

Backblast: 4th of July Spectacular Run Club!!
Date: 7/1/22
AO: #ao_ground_zero
PAX: @Jolly@Tortuga@Banks@Katniss@TBTF@Gummi Bear@Cheese@Toto@LeMond@Pat-Down@Panda Express
FNGs: 0
Q: @Banks
Total: 11
Warm-o-Rama: Stretch OYOThang: Ran South on the prairie path, turned left on Orchard and came in the back of Seven Gables. We ran through the flag display and then made our way back to Ground Zero.COR/NOR/COT: Prayers for Safe Travels, a safe holiday, Patdown’s parents, and for the war in Ukraine.

(thanks @Captain Crunch (AJ) for the title)
Date: 6/21/22
AO: #ao_mastodon
Pax: @Hancock @Jolly @Captain Crunch (AJ) @Da Vinci @Panhandle @TBTF @Beaker @T-bone @Big Mac @8-Track @Noodles @Sparrow @K-pop @Panda Express @Shiplap @Pink Drink @Tortuga @LeMond Gilligan (FNG) Big Blue (FNG)
FNGs: 2
Q: @Hancock
Total: 20

WoR: Picking Potatoes OYO (a.k.a. Picking Daisies)

The Whole Thang (mostly in order)
– Mosey with coupons to bottom of Hoffa
– Mosey for a bit
– “Get down, The Eye is watching!” plank for ~30 seconds, 2-3 times total throughout workout
– 20x Legolas merkins
– Mosey back
– 15x Gandalf fireworks star jump burpees
– “One does not simply lunge-walk into Mordor” across Hoffa field & back again
– 40x beer mug curls (“they come in pints?”)
– 20x “army of the dead” deadlift table presses
– 20x Galadriel’s light overhead presses
– Murder orc (murder bunny) up hill
– Samwise carry a partner across Hoffa field and back. Switch off OYO. “I can’t carry the ring for you, Frodo, but I can carry you!”
– “For Frodo!” manrise up Hoffa

Moleskin:
“All we have to decide is what to do with the time that is given us.” -Gandalf

CoT:
Ukraine, and other things that escape my mind. God heard them. Including the prayer from the random passerby that walked into the middle of our prayer circle and prayed with us.