Backblasts

Thank you @Archive@Banks@Beaker@Big Mac, @Bloomer@Captain Crunch (AJ)@Da Vinci@Jolly@Noodles@SAGA@Sparrow@Tortuga@Whittler for joining YHC ITG. Thank you @Katniss for having my . Special thanks to my buddy @Shiplap for inviting me to be Guest Q for a day

Got up at 4am, packed my bags and boarded the plane for The Mastadon
Arrived at 5:15aSet up lighted cones in the tennis courts

Conditions
30°, wet, gusts of wind

Announcement/Disclaimer: 
Good morning!
We are not professionals and I am not aware of your injuries. This is a free workout, each pax participates at his own risk, modify as needed. We acknowledge that there is a new risk we all face, COVID-19. Keep 15+ feet workout distance at all times and respect non-F3 walkers and runner’s space..

Warm-O-Rama
Happy Jacks
Do 5 side straddle hops in cadence then after the 5th one everyone does two jump squats. Like this… Side Straddle Hops IC: One, two, three, ONE! One, two, three, TWO! One, two, three, THREE! One, two, three, FOUR! One, two, three, FIVE! Quickly followed by two jump squats. Repeat 4x or until no one can breathe
High Knees (20)
Imperial Walkers (15)
Capri Lap
Tappy Taps (12)
Abe Vigodas (12)
Arm circles (10 forward and 10 backward)Today the challenge will be very difficult, a combination of physical and mental. Once you pick up your coupon, don’t let it touch the ground again until 6:15am. Aye!

Mosey to the tennis courts

Thang
Elevens
Curls/Chest Press
Begin at the first cone and complete 1 curl. Move w/coupon to the other side of the tennis court to the other cone and complete 10 chest presses. Rinse and repeat OYO Recover

Mosey with coupon to the other large parking lot

Thang II
4 corners 10x, 20x, 30x
High Pulls
Overhead Press
Goblet Squat
Tricep Extensions
Move to each corner as a group and complete one exercise 10x. Once all four exercises are completed (one exercise at each corner), repeat another round, this time 20x reps. Finish with round 3 and 30x reps.Mosey back to flags

6MoM (ran out of time)
Flutter kicks w/coupon (30

)CoR
NoR
Site Q read Announcements

CoT
Prayer

Today’s Q was focused on remembering the man, the myth, the legend that brought us shamrocks, leprechauns, and a green Chicago River. 15 PAX showed up to walk the way of St. Patrick (Tar Pit style).

Warm-o-Rama:
Motivators – IC
Tappy Taps – IC
Bat Wings – IC (forward arm circles, backward arm circles, seal claps, overhead claps)
Abe Vigodas – IC
Michael Phelps – oyo

While the PAX finished loosening up with their Michael Phelps, YHC gave a little history on the real St. Patrick. Born in the late 4th century AD to wealthy British parents, he was kidnapped at the age of 16 by Irish raiders and taken to Ireland (likely County Mayo near Killala). He spent 6 years in captivity there.

Thang 1: Slavery – to remember his time in captivity, the PAX performed the following exercises, then ran to the top of the ramp, performed 20 merkins, and then returned to the base. A total of 6 trips.
10 Blockbees
20 Goblet Squats
20 Thrusters
20 Upright Rows
20 Kettle Bell Swings
20 Grave Diggers (1 rep = both sides)

Thang 2: Escape to Freedom – Patrick was able to escape from his captors and trekked the ~200mi across Ireland and back to Britain. To remember this, the PAX went for a Scout Run around Lake Ellyn.

Thang 3: Study for the Priesthood – Upon return to Britain, Patrick began studying the Christian faith and, after ~15 years became a priest.
25 Coupon Curls
25 Overhead Presses
25 American Hammers (1 rep = both sides)

As time was running out, the PAX were unable to recreate Patrick’s return trip to Ireland to minister to the Christians and witness to the unbelievers.
Instead, we finished with 1 minute of Big Boi Situps AMRAP.

Name-o-Rama: Shiplap, Whittler, Gummi Bear, SAGA, Beaker, Katniss, Hotbox, Panhandle, Big Mac, T-Bone (respect), Da Vinci, Babe, Tortuga (respect), Banks, Crack (Q)

Moleskin: One thing to remember about St. Patrick the man: when he returned to Ireland, his focus was to minister to the small population of Christians who lived there as well as witness to the unbelievers. As we go about our days, we need to remember that our calling is not just to those who don’t know, but to those who do as well. Continue to lift up and support your brothers as you speak into the lives of those you interact with.

It was a beautiful morning at AO Mastodon. When your QIC rolled up to the AO @ 4:55 it was particularly gloomy, only fitting based on the beatdown that was about to take place. YHC set up the stations and patiently waiting for the PAX to arrive while polishing off my coffee for the extra energy needed!

WOR: SSH x 20, Good Ball x 15, Hillbillys x 20, Picking Daisey’s Right/Left, Quad Stretch Left/Right, Arm Circles, Michael Phelps, Tricept stretch Right/Left

The Thang: There were 5 station with the PAX split evenly. Each station was an AMRAP for 4 minutes with 30 seconds of recovery. Second time around the stations were cut to 2 minutes and half the rep count. At any given time your QIC can yell burpees and 5 burpees must be performed. There were also 25 burpees to start and 35 in-between rounds

Station 1:
20 Squats
20 Box Jumps
20 Lunges
20 Split Jacks

Station 2
20 Abyss Merkins
20 Table Press
20 Dips
20 BBSU

Station 3
20 Bent Over Rows
40 Curls
20 1 Arm Rows
20 High Pulls

Station 4
20 derkins
30 Chest Press
40 Skull Crushers

Station 5
30 Leg Lifts
30 BBSU
50 IC Flutters
50 Dbl LBCs

The PAX completed 135 Burpees which is 20 more than last time.
25 Before the first round
50 During the first round of station – 2 sets of 5 each
35 at intermission
25 during the second round.

NOR: Sparrow, Da Vinci, Big Mac, Noodles, Bloomer, Whittler, Panhandle, Hotbox, Saga, T-Bone (Respect), Tortuga (Respect), Jolly, Banks, Cookies, Katniss, Shiplap (Q)

Pre-Blast reprise for context: On February 2, 2021 a very unfortunate thing happened to SAGA in the quotes channel of Slack – he thought this was a safe place, he thought acceptance and tolerance were before him, he thought “modify as necessary” should also extend to his disability in spelling – It was there announced that Tortuga, Jolly, and Cookies must pay for there insensitivity and this should extend to all the PAX who stood by and let him be afflicted with such correction. Having thus lived with being upset for over a month and the FACT that he did not feel cared for and knew it would be a few more years before he would gain actual respect, he has decided he would do what our current culture has taught him to do: he would become angry and let everyone know of his oppression! He should not have to put up with this kind of abuse (he sees the way you all look at him with that disapproving glare in your eyes—you should be ashamed of yourselves). The PAX have begun to murder him with there words so he has decided to murder them with his beatdown. He tried to understand why their so mean to him. What had he done to deserve such blatant rejection? He has tried to love them equally and find ways to support they’re causes. He must now speak his truth—you all have hurt me and must pay the price of you’re offense. You’ve experienced Shiplap’s HOUSE of PAIN—now it’s time for SAGA’s HILL of HURT. What kind of fire comes out of the furnace when coupons are thrown in?

WOR: Glory Week playlist began with Bruce Springsteen’s “Born in the USA”

Motivators / Mountain Man Poopers / Mountain Climbers / Rochamburpees: Choose a partner. Both in chillcut plank position (elbows & toes). Play Rochambeau (rock, paper, scissors) while in chillcut. Round 1: loser does 1 Burpee, winner does 1 Merkin. Stay in chillcut and play several rounds, adding an additional Burpee/Merkin every round. EC: every tie, both do round # of Merkins.

Brought coupons to bottom of Hoffa w/flags…as Springsteen’s “Born to Run” began we completed a Glory Day mosey around the field w/flags & accomplished 20 burpees when two flags went down. Planted flags at the top of Hoffa & explained the workout with Glory Week inspired music at the top and bottom of the hill.

ONLY THANG: SAGA’s Hill of H.U.R.T.

H = Hoffa Hill Manrise Sprint + 10 burpees at the top to celebrate your manliness

U = Upper Body (R1 = 50 overhead press / R2 = 50 curls / R3 = 50 rows) – REPEAT

R = Redrum (murder bunny up Hoffa, 10 blockees, rifle carry down)

T = Thighs (R1 = 50 squats / R2 = 50 lunges / R3 = 50 jackhammers) – REPEAT

6 minutes of Mary led by Springsteen’s “Oh Mary Don’t you Weep” as the PAX called out exercises: crunchy frogs, LBCs, flutter kicks, canoe, reverse planks, hip raises.

Back to the parking lot to the tune of Springsteen’s “Glory Days”

CoR/NoR/Cot:

19 PAX in attendance: Banks, Beaker, Cookies, Babe, TBTF, Jailbreak, Katniss, Captain Crunch, Wet Burrito, Double Beef n’ Cheddar, Bloomer, Archive, Tortuga (respect)), Sparrow, Da Vinci, Jolly, Hotbox, SAGA (Q) + my 2.0 FNG was named: Stupe

Prayers for Archive and M as they navigate sleepless nights with the wee one, also lifted up Tortuga’s M and my M as they face mental and physical challenges, gratitude given for the lives we have to steward.

Hotbox & Tortuga led the way in reciting James 1 for the PAX.

Beaker drove to Aurora and brought us some delicious German doughnuts to enjoy during our coffeteria & stenciling festivities of 777 Glory, 8-ball, PAXademy, pull-up 500, FNG Drive, etc.

“Redrum” submitted to the F3 Exicon.

Announcement: 2^nd-F gathering on Wed 3/17 @ 7:30pm @ Bank’s house

It was a cool beautiful morning at the Tarpit, and the PAX enjoyed an amazing sunrise while they went through today’s beatdown. Since it was a Paxademy reprisal, all PAX knew what they were in for before they even showed up. 18 PAX came out in the early morning gloom on a Saturday (Shiplap, Jolly, Cookies, TBTF, Hotbox, Tortuga, Sparrow, Saga, DaVinci, Gummibear, Jliz, BigMac, Panhandle, Rainman, Beaker, Bloomer, Katniss, Banks). This was the beginning of the Banks-Saga double header that would conclude Glory Week and what a doozie to start out with! Since it was Glory week and all, we listened to some good old songs from the Glory Days while we worked out.

Warm-O-Rama:

• 7x Motivators
• 15x Windmills IC
• 15x Mountain Man Poopers IC
• 15x Merkins IC
• Slow Jog around the track mapping out the day’s activities

The Thang: Intervals

The purpose of interval training is to spike your heart rate and then actively recover. All of the exercises and focus for the day was to continually spike the heart rate, but also provide time to recover and bring it down.

We broke the track into 4 sections consisting of about 50m walking, 150m jogging, 100m fast paced run, and 100m sprint. The goal was to go around the track and give it everything you had in the sprint, and then recover with the walk. We completed 4 laps around the track using the intervals outlined above.

Next we did some EMOM (Every Minute on the Minute) Intervals. 5 rounds of 10x burpees and 5x Star Jumps.

We then completed 4 more interval laps followed by 5 more rounds of EMOM consisting of 15x Squats, 15x Merkins, 5x BBS.

We finished off the thang with 4 more interval laps for a total of 12 interval laps or 3mi and another 5 rounds of EMOM consisting of 10x burpees and 5x Star Jumps.

COR/NOR/COT:

Praise for the day and prayers for Tortuga and Saga’s M’s as they go through challenges. Prayers to focus on being present this weekend and enjoy the time with family.

WoR:

10 burpees, 25 SSH (in cadence), 15 Abe Vagodas (slow count), 10 merkins (slow), 10 squats (slow), 5 burpees, rifle carry coupon to the field in front of Hoffa

Thang:

Three A.L.A.R.M. Beatdown = 3 rounds of Arms, Leg, Abs, Run, Merkin (“A.L.A.R.M”) movements

Round 1 – shoulder press x25, goblet squats x25, BBS x25, run Hoffa and back, derkins x25; we burpeed or loaned reps for the six and then did five additional burpees for good measure

We then moseyed about halfway around the AO to the soccer fields stopping for about 100 yards of lunges along the way.

Round 2 – TAPS x25, jump squats x25, dutch bazookas x25, run to the bridge and back, 25 merkins; we burped or loaned reps for the six and then did five additional burpees for fun

We then moseyed back to the field in front of Hoffa for the final round

Round 3 – shoulder press x25, lunges x25 (both legs = 1), american hammers (both sides = 1 rep), back peddle up Hoffa and mosey back, derkins x50; SSH for the six

Next we carried our coupon to the COOTES to do 5 pull ups each on our way back to the flag

NoR:

19 incredible HIMs were in attendance – Da Vinci, Panhandle, T-Bone, Captain Crunch, Bloomer, Big Mac, Hot Box, Sparrow, Crash, Crack, Banks, Shiplap, Saga, Cookies, Jolly, Tortuga, Chee-eesseee, Katniss, TBTF

CoT:

prays for Crack to be able to work his schedule and spend time with his grandmother who turns 98 (Happy B-Day!) and prayers for the HIMS and their families for wellness and happiness

Side note – when I call random unplanned burpees I know on the outside I sound like me but in my head all I hear is Shiplap from the House Of Pain Q calling burpees…It can’t be just me right

• 

The heavens declare the glory of God and the sky above proclaims his handiwork.” ~ Psalm 19:1

WoR:We entered the gloom with a rousing call to a beatdown via this PLAYLIST: https://www.youtube.com/watch?v=Isic2Z2e2xs which carried the following constellation of 14 PAX into orbit: Sparrow, Archive, Da Vinci, Bloomer, Tortuga (RESPECT), Beaker, Hotbox, Banks, Cookies, Babe, Panhandle, Jolly, Katniss, SAGA (Q)

1. 7 Motivators
2. 10 Squats – 3 count
3. Tappy-Taps
4. Sun Gods – 3 count
5. 5 Half-Moon Push-Up – OYO

Thang 1: Mosey – orbit to the “asteroid belt” – halfway we paused for 5 half-moon pushups on an asteroid.

“I don’t want a minute of easy happiness until this earth knows that God is alive! We must bow down before the living God and weep aloud for having killed him up to now. We are born for trouble, born for battle. Shame on us Christians who are always wanting to have it nice and soft, with a bit of God in our lives!…God calls out to us, “Share in my business!” and we are fooling ourselves unless we do this.” – Christoph Friedrich Blumhardt

Thang 2: Shooting Comet – 100 yard dash on road in triads — there and back

Thang 3: Asteroid Belt

1. 10 Half-Moon Pushups
2. 10 Dips
3. 10 Derkins

Thang 4: Death Star (modified) – 5 stations out in shape of star. Run to each point of the star and perform 30 merkins at each, for a total of 150. – ended with star jumps. At this point we had made it to Jupiter and gave thanks for Hotbox and his M (who walked down the aisle to this song in the suite).

Thang 5: Ursa Minor aka Little Bear, aka Little Dipper (Bear Crawl 360) – i.e. bear crawl while spinning.

Thang 6: Ursa Major aka Big Bear, aka Big Dipper – Bear crawl for 14 and then burpee into a star jump (in honor of Polaris in the ursa minor constellation).

Thang 7: Moon Gods – Start in side plank on elbow and edge of lower foot. Bring top foot into the air as high as comfortable and move in circular pattern. Switch sides and repeat!

Thang 8: Mosey to Manrise (x3) – threw in some burpees cause they are fun.

Mary: Heels to Heaven – heels up at 90 degrees. Count cadence lowering the heels down to 6 inches, then thrust them back up to 90 degrees bringing your 6 off the pavement, thus shooting your heels to heaven.

ENDED ON URANUS – which is funny!

CoT w/prayers for our M’s & a closing Moleskin:

O extravagant God,
in this ripening, red-tinged [spring] autumn,
waken in me a sense of joy
in just being alive,
joy for nothing in general
except everything in particular;
joy in sun and rain
mating with earth to birth a harvest;
joy in soft light
through shyly disrobing trees;
joy in acolyte moon
setting halos around processing clouds;
joy in the beating of a thousand wings
mysteriously knowing which way is warm;
joy in wagging tails and kids’ smiles
and in this spunky old city;
joy in the taste of bread and wine,
the smell of dawn,
a touch,
a song,
a presence;
joy in having what I cannot live without —
other people to hold and cry and laugh with
joy in love,
in you;
and that all at first and last
is grace.

—Ted Loder, Guerrillas of Grace