Backblasts

Backblast: Coupon Hop
AO: #ao_mastodon
PAX: @Jolly, @Tortuga, @Banks, @8-Track, @SAGA, @Panhandle, @Sparrow, @Panda Express, @Aloha, @Bloomer, @Beaker, @Zoro, @Captain Crunch (AJ), @Hotbox FNGs: 0
Q: @Bloomer
Total: 15
Conditions: Dark warmish morn.
Warm-Up: Imperial walkers, squats, windmills, sumo squat walks, side straddle hops. The Thang:
1. Partner up. One partner farmer carries two coupons to the light pole while the other partner runs ahead and does squats until their partner arrives. At light pole partners switch tasks and move to the next light pole, all the way to the soccer field/parking lot by Dan Taylor alley. 2. Upon arrival partners alternate burpees for 3 minutes.
3. We completed 25 murder bunnies, 20 goblet squats, 25 murder bunnies
4. We ran a circuit around the soccer field. We started with 20 sit-ups, back pedal the length of the soccer field, 20 push ups and completed the round by bunny hopping 15 coupons. 5. We completed 15 murder bunnies, 10 goblet squats, 15 murder bunnies
6. PAX carried coupon back to flag and does 7 curls at every light pole in the way back.

COT: Prayers for the full life of captain Crunch, Afghanistan, Haiti, hurricane repair, shooting and senseless violence in America.

PAX: @Jolly, @Tortuga, @Cheese, @Da Vinci, @Banks @Archive, @8-Track, @SAGA, @Panhandle, @Ranger Rick, @Jailbreak, @Panda Express, @Big Mac
FNGs: 0
Q: @Jolly
Total: 13
Conditions: It was a humid fall morning.
Warm-Up: OYO stretching needed to run or ruck.
The Thang:
Runners ran over to Wheaton College and did some sprints at Franklin Middle School on the way back.
Ruckers rucked.
Announcements:
Lot’s of open Q spots in October. Sign up today or be assigned.
New channel coming…Get to Know your PAX.
COT: Prayers for Tortuga’s upcoming surgery this Thursday.

Backblast: Frolf

Date: Saturday, 10/2/2021

AO: #ao_mastodon

PAX: @TBTF, @Bad Debt, @Captain Crunch, @Jäzz Händz, @Crack, @Jailbreak, @Tortuga (respect) Q

FNGs: 0

Q: @Tortuga

Total: 7

Seven PAX showed up for an afternoon beatdown (7am). They were greeted by six gallon jugs of water and two frisbees.

WOR: Seven count motivators, arm circles, seal claps, overhead claps, copperhead squats and merkins, a slow jog down the parking lot and a skip back.

Thang 1: Arms. Four stations, two rounds. 10 pull ups, 20 reverse flys with gallon jugs, 20 side pull ups, and 20 inverted rows.

Thang 2: Frolf (frisbee golf) round 1. Two teams. To earn a throw you had to complete five reps. Choose between merkins, squats, lunges (2=1), or reverse flys. As a team, get the frisbee to the next lamp post. Advance to the frisbee after completing the reps and throw from its landing spot. As soon as the post is hit, the entire team advances to the post and restarts their reps. Played from Cooties past the pool parking lot.

Thang 3: Frolf round 2. Same teams. Six trees were designated as targets in the far east end of the park. Teams had to complete 10 reps per person before advancing to the frisbee. While advancing, the jugs had to be held out at shoulder height. Reps rotated through squats, tuck jumps, and hinge jumps.

Thang 4: Frolf round 3. Soccer goals were the targets. Instead of reps, teams had to travel to throws. For the first target, after the first throw the team had to broad jump burpee to the disc. Once one team member arrived, the rest could mosey to the disc. Lunges, bear crawl, and team’s choice finished out the round.

Thang 5: Scout mosey back to the flag. The first three HIM carried two milk jugs rifle carry style. The last man ran to the front, snagging the milk jugs from the third guy in line on his way there. Repeato. Shifted to jugs at shoulder height out to the side, then out to the front, and back to rifle carry. We arrived at the flag at 8:01, but I decided to add one last lap of the parking lot to our scout walk for good measure (since Jäzz Händz thought we were done).

COT: We praised God for bodies that work and friends to work out with. Bad Debt’s 2.0, Ben, does not have a torn ACL, as was suspected, but just a bone bruise. His recovery will be much quicker. We lifted up Jäzz Händz’s friend Brian and his wife as he is still in a coma, Crack and his family as he is travelling a lot for work, K-pop as he adjusts to the workload at college, Tortuga’s 2.0, Gulliver, as she is flying to Costa Rica today and will be there two weeks followed by Peru for four weeks, and Jailbreak’s old co-worker who passed away. Prayers for his family.

Coffeteria returned to the Wheaton Public Library after a significant hiatus!!! Saga joined us there. Jailbreak and Bad Debt had family obligations.

15 PAX (8-Track, Aloha, Banks, Beaker, Big Mac, Giggles, Gummi Bear, Jolly, Panhandle, Ralphie, Saga, Sparrow, T-Bone, Tortuga, Zoro) came out on a beautiful fall morning for a Jolly good beatdown.

WOR:

Tappy Taps – in cadence

Arm Circles – in cadence

Side Straddle Hops – in cadence

Michael Phelps – OYO

Leg Stretches – OYO

THANG 1:

We split up into teams of three and set off to work our way around the small loop stopping at each lamp post to complete a couple exercises. Two members of the team would complete the exercises while the third team member ran the half mile loop until he caught back up to his team.

Exercises: started with 10 Merkins and 10 BBSU per person not running. (n-1) x 10. After the first set was complete the Pax lunged to the next lamp post and repeated the exercises doing 20 this time. The exercises remained the same for the entire beat down increasing by 10 each lamp post up to 50 and then decreasing back down to 10.

MOLESKINE:

No quote in particular. Just a reminder to be the best husbands and fathers we can. Your kids really do grow up fast so enjoy each day with them and be present.

COT:

Prayers for Saga’s M and her upcoming MRIs. Prayers for Shiplap’s family and their new addition!

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.

(I know this doesn’t technically count for a proper F3 event since there was only one PAX present, but wanted to backblast about it, to show you guys I’m still trying to stay on the ball and get in a workout despite anxiety and sleep being a major hinderance right now)

Backblast for EC Late-Late Service Beatdown

“Bataan Death March Duo”

PAX who posted:

1. Jäzz Händz + M

M went for a run at 10:45am between work projects, asked if I’d like to join. I regretted not having a reprisal of @Cookies ‘ Tuesday EC workout at 6:30 am this morning, so this was a great makeup option.

WoR

Imperial Walkers

Bat wings (while walking)

(arm circles, overhead claps, seal claps, michael phelps)

Thang 1

Bataan Death March – Duo Edition

M began her run. YHC dropped and did 10 merkins. Sprinted to catch up. Resumed a slow mosey with her until her next checkpoint. She walked/ran in roughly 1:30-2:00 spurts, so between each of those phases I did either 10 Merkins or 25 LBCs.

Ended up doing a 25 minute run with 5 sets of 10 merkins, and 5 sets of 25 LBCs spread out between, with sprinting to catch up. Covered 1.7 miles in the Wheaton suburbs. Heart rate was going strong, sweat was flowing. Good mid-morning EC working for me, glad I was able to stay on it.

Moleskine

Listen to your wife. She loves you, and if she suggests coming for a run with her because she knows it’ll be good for you, do it. But push yourself further: show her how hard you can work, show her what F3 helps you accomplish, and show her your strength that comes from the camaraderie of all you HIMs. Show her you can work hard, and that you’re willing to do it with/for her. She’ll be impressed, you’ll get a good workout, and your bond and time spent together will be greater and deeper.

F3 Wheaton Birthday Ruck – The pre-blast is worth revisiting @ https://f3-wheaton.slack.com/archives/CHAB0AB1C/p1632574191139700

WOR: OYO stretch while @Archive took us down memory lane with the lore of F3 Wheaton’s beginnings and supplied us with these haiku:

rucks alone
a month of mondays
Crunch

Pizza beer ballerina toe squats
the Q flees

Banks finishes alone

second beatdown
four hour ruck
Noodles

monday Crunch Q
thursday Banks Q
saturday Archive Q
repeat

four years of beatdowns
faith fitness fellowship for free
a round of birthbees for nantan three

THE THANG: We were a group of HIM carrying heavy things in packs around the AO and offering some mumble chatter along the way. We did a manrise at Hoffa where @Sparrow drew our attention to resurrection and the assent of F3!

COT: 19 PAX: @Archive @Banks @BigMac @CaptianCrunch @Cheese (RESPECT) @8-Track @Hotbox @Jail Break @Jolly @Katniss @Panhandle (RESPECT) @SAGA (Q) @Shiplap @Sparrow @T-bone (RESPECT) @TBTF @Tortuga (RESPECT) @Zoro + an FNG (@Tackle Box – welcome)

Moleskin: Our Nantan @Banks led us in a reminder of where we have come from and where we are going. He shared the F3 charge of “free to lead” and encouraged the PAX to not travel alone but together…

BACKBLAST: 25 September, Saturday – 8-Track Special

13 PAX started the BD (@Sparrow, @Hotbox, @Panhandle, @Tortuga, @Beaker, @Spokes, @Shiplap, @Jolly, @Banks, @Da Vinci, @Big Mac, @SAGA, @8-Track (Q)) with one special guest added midway @wet burrito. Warm-o-rama
-The motivator (7-count)
-Hamstring stretch
-Picking cherries
-Arm circles
-Merkins
-15 x Regular
-10 x wide arm
-5 x diamond
-100 over-head arm claps (with a 40 second hold midway)

Workout
-PAX paired off
-reps were combined sets of (60, 70, 80, 90, 100, 90, 80, 70, 60) 1) squats with coupon
2) 1 PAX then does 40-yeard bear crawl; 1 PAX does farmer 40-yeard carry with 2 coupons (PAX need to go same pace) 3) over-head press with coupon
4) bear crawl & farmer carry back (PAX switch workout)
5) run one 400m lap
Goal was 10 intervals
Moleskin: Don’t Make Assumptions from “The four Agreements”

“Don’t Make Assumptions: We should not assume that others know what we think or what we want, and vice versa. We should communicate our needs and our feelings clearly, and we should ask questions instead of jumping to conclusions when thinking about the behaviors of others.”
https://www.amazon.com/Four-Agreements-Practical-Personal-Freedom/dp/1878424319/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1632589659&sr=8-1http://Amazon.comhttps://www.amazon.com/Four-Agreements-Practical-Personal-Freedom/dp/1878424319/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1632589659&sr=8-1

COT: Gathered to ask for Strength, Courage, Wisdom to become better Men, Husbands, Fathers, Brothers, Sons.

BACKBLAST: 25 September, Saturday – 8-Track Special

13 PAX started the BD (@Sparrow, @Hotbox, @Panhandle, @Tortuga, @Beaker, @Spokes, @Shiplap, @Jolly, @Banks, @Da Vinci, @Big Mac, @SAGA, @8-Track (Q)) with one special guest added midway @wet burrito.

Warm-o-rama

-The motivator (7-count)

-Hamstring stretch

-Picking cherries

-Arm circles

-Merkins

-15 x Regular

-10 x wide arm

-5 x diamond

-100 over-head arm claps (with a 40 second hold midway)

Workout

-PAX paired off

-reps were combined sets of (60, 70, 80, 90, 100, 90, 80, 70, 60)

1) squats with coupon

2) 1 PAX then does 40-yeard bear crawl; 1 PAX does farmer 40-yeard carry with 2 coupons (PAX need to go same pace)

3) over-head press with coupon

4) bear crawl & farmer carry back (PAX switch workout)

5) run one 400m lap

Goal was 10 intervals

Moleskin: Don’t Make Assumptions from “The four Agreements”

“Don’t Make Assumptions: We should not assume that others know what we think or what we want, and vice versa. We should communicate our needs and our feelings clearly, and we should ask questions instead of jumping to conclusions when thinking about the behaviors of others.”

The Four Agreements: A Practical Guide to Personal Freedom (A Toltec Wisdom Book): Don Miguel Ruiz: 9781878424310: Amazon.com: Books

COT: Gathered to ask for Strength, Courage, Wisdom to become better Men, Husbands, Fathers, Brothers, Sons.

12 Faithful PAX (8-Track, Banks, Cheese, Cookies, Giggles, Knight Rider, Panhandle, Ranger Rick, Saga, T-Bone, Tortuga, Toto) showed up on a cool Friday morning for a little run/ruck action at AO Ground Zero. We had 10 runners and 2 Ruckers. The runners headed north on the prairie path, cut through Lincoln Marsh and ended up at Monroe middle school to run some intervals on the “Track” and then headed back to the flag. All was good except YHC underestimated how dark it is now, Fall is truly upon us! We gathered at the flag and lifted up Cookies upcoming travel and that we all have a great weekend with the families.

Moleskin: It is better to run in the dark with friends!