Backblasts

Backblast: Q School Beatdown
Date: 07/11/23
AO: #ao_mastodon
PAX: @Banks@Sparrow@Jolly@Shiplap@Samsonite@Spokes@Hancock@Panhandle@Cheese@LouGee@Maniac@Stock boy@The wet burrito@Manhole
FNGs: 0
Q: @Shiplap
Total: 16Beautiful day at AO Mastodon. 16 PAX came for what they thought would be a lot of talking and tips about Q’ing. What they got was a moderate beatdown, a few tips, and a few examples of what not to do. Hope all had fun and enjoyed5 Core principles and disclaimerWOR: SSH IC x 20, Merkins IC x 10, Squats IC x 15, Copper Head merkins x 10, copper head quats x 10, picking daisies5 EMOM – 35 SSH and 8 burpeesThe Thang: Circled at the bottom of Hoffa for some IC resistence trainingMerkins and block merkins – 11, 10, 9……..Coupon press IC x 30Rows IC x 25One Arm rows, IC x 20Copper Head rows x 10Tricep Extentions x 20Skull Crushers x IC x 20Copper head skull crushers x 5Squats IC x 25Lunges OYO 10 each legCurls IC x 255 count copperhead curls x 10Lunges x 10 each leg6MOM: Crunches x 25, Slow bicylces x 10, Leg lifts IC x 15COT: Prayers for all the PAX, and unmentioned requests, praise for bringing F3 to all of us.Moleskin: There is one undeniable truth; Men need authentic relationships with other men who are working to be strong fathers, husbands and leaders. Isolation will destroy a man! We have the opportunity to change our community and the trajectory of our families. Getting in the best shape of your life is just a by-product. The workout is what draws most men like a magnet but the relationships, brotherhood and community keeps men coming back. Come check out an F3 workout near you and help us accomplish F3’s mission to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Black Diamond

Date: Tuesday, 07/11/23
AO: #ao_mastodon
PAX: @Crack @Beaker @Pool Boy @Blackout @LeMond @Ankles @SAGA
FNGs: 0
Q: @SAGA
Total: 7

Conditions: A warm summer morning.

WOR: side-straddle-hops / squats / mtn. man climbers / OYO stretch

THE THANG: an 8 mile ruck loop to our three original AOs: starting at Mastodon we made our way to Tar Pit and then followed the Prairie Path over to Ground Zero and returned back to Mastodon in just over a 2 hour adventure.

COT: prayers for @Crack & work, @Pool Boy’s family, @LeMond’s M

MOLESKIN: We are but a grain of sand, but O how wonderful, this landscape of beach that is human history.

Date: Saturday, 07/08/23

AO: #ao_tar_pit

PAX: @T-bone @SAGA @Beaker

Q: @Beaker

Total: 3

Conditions: Wet and warm

Warm-Up:

SSHs (x12)

Tappy taps (x12)

Batwings + pretzel arms (ic, x12)

Thang

Moseyed to the hamster wheel

Dirty MacDeuce

A round consists of a set of 12 reps for each of 3 exercises, in cadence. followed by a run up the hill to the wall, and back down. we completed three rounds for a group of three exercises, and then switched exercises and rinse, lather, repeated. The exercises were as follows:

Group A

Curls for the gurls

Goblet squats

Coupon flutters

Group B

Skull crushers

Lunges

Shoulder taps

Group C

Bent over rows

Monkey humpers

American hammers

Between groups B and C we took and interlude to rest, moseyed to the lake and did 11s with the benches from 10 burpees/1 bbsu to 1 burpee/10 bbsus, clockwise. Then we did Dan Taylors to 6 back towards the hill. This got us to the turn around. We moseyed back to the hill and finished with Group C exercises.

Moleskin

Our days consist of many microtransitions, from project to project and work to home, etc. Our success and happiness depends, in part, on our ability to navigate these microtransitions well. The last step in an effective microtransition is the reset. In this you focus on the goal of the next phase and what the situations and people need from you in this phase. For example: What would it mean to transition to home well. What kind of day did my family have? what mental space do I need to be in to be present with them? Focus on these transitions well. One reset ritual I have fallen out of the habit of was going up the stairs to my office. I would stop on each of 3 landings, cross myself at each one and say: 1) you have died and ben buried with Christ in your baptism, 2) you have been raised to new life with him, 3) go forth and be his hands and feet in this world. I am challenging myself to pick this habit back up and challenging the PAX to come up with an intentional, physical, reset ritual. To hear more about microtransitions, listen to this podcast: https://www.artofmanliness.com/character/behavior/microtransitions-third-space/

COT

Chobani’s recovery, @SAGA’s M and @SAGA’s time with PhD work, @Pool Boy’s 2.0 Naomi and the transition to a G-tube, thankfulness for 2nd F and bodies that work.

Date: Friday, 07/7/23
AO: #ao_ground_zero
PAX: @Hancock @Blackout @Cottontail @LeMond @Rosetta (respect) @Pool Boy @Big Mac @Spokes @Ankles @Bones @T-bone (respect) @Jolly (respect) @LouGee @Panda Express Exrpress @Cheese (respect) @Dr. Phil @Samsonite (respect) @Airpump @Topham @Banks @Hershey @Archive Chobani (downrange) @SAGA
FNGs: 0
Q: @SAGA
Total: 24

Date: 7/6/2023AO: #ao_dark_room
PAX: @Captain Crunch, @Best In Show, @Toto, @Noodles, @Beaker, @Tarzan, @LeMondFNGs:
Q: @LeMond

Total: 7

• Warmorama: 5 mins

  • Windmills

  • Side leg raises

  • Imperial Walkers

• Pre-Thang: Jacked Up

  • SSH x 20 4-ct IC

  • Seal Jacks x 20 4-ct IC

  • Plank Jacks x 20 4-ct IC

  • Crossover Squat Jacks (aka Deny Terio) x 20 IC

  • Smurf Jacks x 20 IC

• 11s: 1 coupon thruster, then 10 pullups

  • Cut short for time

• Leg Thang

  • Bulgarian Split Squats: 10 4-ct on each side

  • Wall sit for 1 minute

  • Wall leg raises: 10 4-ct on each side

  • Single-leg assisted squat.

• 1st Hill Thang:

  • Lunges up the hill with coupons up gentle side, murder bunnies down.

• 2nd Hill Thang: Partner up. Partner 1 does goblet squats while Partner 2 does Bernie Sanders up the hill, does 3 burpees at top. 4 Rounds.

  • At the top: 3 burpees

  • At bottom: Partner does 20 goblet squats, then holds Al Gore.

• 3rd Hill Thang: Murder bunnies up hill, then back to flag.

• Extra Thang: bucket brigade lunges with coupons: 8 4-ct on each side

• Moleskin

  • “Courage is not the absence of fear but rather the assessment that something else is more important than fear.” —Franklin D. Roosevelt

Backblast: 5 Year Manniversary
Date: Wednesday, 07/05/23
AO: #ao_tar_pit
PAX: @Samsonite @T-bone @SAGA @Pool Boy @Ankles @Banks
FNGs: 0
Q: @Banks
Total: 6Conditions: Hot and StickyWarm-Up:

• 7x Motivators
• Triceps Stretch
• Picking Daisies
• Slow Squats

The Thang: Lifting Heavy Things
I recently got a new toy (100# Medicine Ball) and wanted to put it to good use!We circled up and did the following reps and rotated when the pacer completed their reps:

• 6x Medicine Ball over the shoulder throws (Pacer)
• Sandbag bent over rows
• Dips
• Merkins
• Sandbag Squats
• Star Jumps

After 1 round, we lined up and passed the medicine ball to each other up and down the hamster wheelWe then moseyed around the school and did another round of reps replacing Merkins and Star jumps with Derkins and Mountain Climbers RespectivelyWe then headed back to the flag and did squats to the tune of "Flower" by MobyCOT: prayers for @Ankles family as they travel to Europe and for @Pool Boy and Naomi as she is home nowMOLESKIN: Perseverance pays off. Put your mind to something and stick with it and eventually good things will happen!

Date: Saturday, 06/24/23
AO: #ao_tar_pit
PAX: @Panhandle @Captain Crunch @SAGA
FNGs: 0
Q: @SAGA
Total: 3

Date: 6.22.23

AO: #ao_dark_room
PAX: @Captain Crunch @LeMond @Tarzan @Klinko, @Noodles
FNGs: 0
Q: @Noodles
Total: 5

WoR: Motivators x7, Goof Balls x15, Copperhead Squats x15, Batwings x15, Moroccan Night Clubs x15, Michael Phelps OYO

The Thang: TABATAs – Chest

TABATA 1 – WORK – 1 min/REST – 30 seconds

WORK – Incline Reverse Grip Merkins
REST – Squats
WORK – Kneeling Archer Merkins (R)
REST
WORK – Kneeling Archer Merkins (L)
REST
WORK – Chest Pullbacks (R)
REST
WORK – Chest Pullbacks (L)
REST
WORK – Slow Wide Merkins

TABATA 2 – WORK – 1 min/REST 30 seconds – Rinse and Repeat

TABATA 3 – WORK – 45 seconds/REST 15 seconds – Rinse and Repeat

.5 mile mosey around AO

MoM: Cobra Hold, Child Poses + R/L Tuck Under

Moleskin: When Life Feels Dark, Shine Jesus’ Light

CoT: Prayers for family health issues, recent grief and loss, difficult conversations at work. May God grant us strength, peace, comfort, wisdom and patience.

Backblast: Leg Day

Date: 06/22/23

AO: #ao_mastodon

PAX: @Airpump @Gunga @Jolly (respect)@Rosetta (respect) @Banks @SAGA @Ankles @Bloomer @LouGee (respect) @Pool Boy @Hancock

FNGs: 0

Q: @Jolly

Total: 11

WOR: SSH x 51 (one more than the black diamond group), picking daisies and other OYO leg stretches.

Thang 1:
Two line scout run to Dan Taylor alley. The pax in back did 1 mucho leggo and then sprinted to the front of the line.

Thang 2:
10 yard sprints X 25. (we did 5 penalty burpees about halfway through compliments of @Banks and @SAGA trying to cheat)

Thang 3:
One legged calf raises. Pax held onto the fence for balance while we did 2 sets of 30 reps (2 is 1) on each leg.

Thang 4:
Dan Taylors to 8:32

Thang 5:
Partnered up and one Pax started backpedaling while his partner did either 5 Bonnie Blairs or 5 jump squats. Once you complete the 5 reps you sprint up to your partner and change roles. We made are way around the AO and back to the flag or about 30 feet from the flag for the last Thang.

Thang 6:
Green Sally Up Squats to Flower by Moby

Date: 06/17/23
AO: #ao_mastodon
PAX: @Airpump @Gunga @SAGA @Jailbreak @Maniac @TBTF (QIC)
FNGs: 0
Q: @TBTF
Total: 6WOR: Motivators, T-Bone Burpees, Abe Vegodas, Good Mornings, Arm Circles, 30 seconds stretch OYOThe Thang 1: 11s
11s around small lap/through island stopping at light posts doing Star Jumps and MerkinsThe Thang 2: Coupon Circuit (4 stations, carry coupon through stations) – first round do 10 reps of each move, second round do 9, third round do 8, etc
1 – COOTES – 10 pullups/ 10 blockees, carry coupon to station 2
2 – Playground/Swings – 10 atomic merkins/ 10 shoulder press, carry coupon to station 3
3 – SHOP – 10 table presses/ 10 coupon swings, carry coupon to path to pick it up later)
4 – Basketball courts – mosey to courts, 10 burpees/ 10 BBSUs, mosey back to station 1 picking up coupons on the wayCOT:
Prayers for Jailbreak’s back (tweaked during workout), prayers for all PAX working through things whether shared or kept to oneselfMoleskine:
Discussed the value of showing up to do hard things (lift coupons, raise children, perform in school, etc) as well as life’s never ending demands on your time and challenged PAX to reflect on where we/they are showing up in their lives and if it is aligned with their goals