Backblasts

Backblast: Snow much fun
Date: Saturday, 1/28/23
AO: #ao_tar_pit
PAX: @Shiplap @wet burrito @Pool Boy @Tortuga @Big Mac @Double Dip @LeMond @Gummi Bear @Hershey @T-bone
FNGs: 0
Q: @Tortuga
Total: 10

Conditions: 18 degrees, no wind, untouched snow around the track. Perfect.

WOR: Imperial Walkers, copperhead merkins, wider, and wider still, Michael Phelps, Goof Balls, Abe Vigodas

Thang One: Laps around the track
We stuck together for this one. Four teams. One PAX lay on their back in the sled with a coupon. Teams of three had one puller with the other PAX farmer’s carrying the other two coupons. Teams of two had the other PAX pulling and farmer’s carry one coupon. We switched when any PAX called out, “Switch”. The passenger PAX did reps while riding. We completed three legs each of chest presses, skull crushers, leg lifts, block ferkins, and modified monkey humpers – with hands on the coupon instead of ankles for stability.

Thang 2: Tug of War. Five on five. Two rounds.
Short slow mosey around the track.

Thang 3: Relays
Two teams of five. One PAX in the sled, legs up to allow a PAX to push him while he does chest presses. 30 yards out and back, switching pushers. While waiting to push, PAX completed squats, burpees, or hand release tuck jump burpees. Riders switched after four pushes (or so).
One more round of tug of War.

Thang 4: jumps
straight legged jumps – locked knees. All ankles and arms.
hinge jumps – Slight knee bend, mostly hip hinge and arms.
Squat jumps – Deep squat followed by explosive jump. Coupon high or higher.

Mary:
Leg raise hold to failure, one legged plank to failure, other leg to failure.
American Hammers, IC, 10 normal speed, 10 really slow.

Moleskine: Proverbs 19:20 “Listen to advice and accept instruction, and in the end you will be wise.”
@Big Mac told me Thursday that I wasn’t getting down to 90 degrees on my squats. My sin nature wanted to get defensive and angry. Thankfully, I was able to accept his feedback. I started getting lower.

NOR/COT: Prayers for @LeMond and his M as their baby is due in February, Naomi is improving from her holiday illness but seizures are increasing, @Panhandle colleague gets test results back on Monday.

Coffeeteria: @T-bone ordered donuts on his phone before arriving. @Jolly beat him to it by skipping the beatdown (he had a race later) and arriving at Dunkin a little early. @T-bone’s donuts are paid for and will be served next Saturday. Hopefully they’re not too stale.

Backblast: 5 Alive with a twist
Date: 01/17/23
AO: #ao_mastodon
PAX: @Shiplap @Spokes @Stock boy @Crack @LeMond @Gummi Bear @Hancock @Da Vinci @SAGA @Jolly @Pool Boy @Dilbert @Tortuga @Panhandle @Beaker @bumble @Big Mac @Captain Crunch
FNGs: 0
Q: @Shiplap
Total: 18WoR
Side Straddles Hops x20, Wind Mills IC x 10, Arm Circles OYO, MMP IC x 10Thang 1 – 5 Alive – Push the 12The PAX completed the old school beatdown of 5 alive. PAX ran to light pole 1 and did one burpee, light pole 2 = 2 burpees, light pole 3 = 3 burpees until……..light pole 6 = 5 burpees and 1 star jump………light pole 11 = 5 burpees, 5 star jumps, 1 merkin…….light pole 16 = 5 burpees, 5 star jumps, 5 merkins, 1 dive bomber………light pole 21 = 5 burpees, 5 star jumps, 5 merkins, 5 dive bomber, 1 squat……..light pole 25 = 5 burpees, 5 star jumps, 5 merkins, 5 dive bombers, 5 squats.The 12 when finished worked back wards completing 10 burpees at every light pole until the caught up with the 6. Once they caught up with the 6 they did 15 burpees while the 6 completed their reps. A few PAX did over 250 burpees.Thang 2 – From the Pool house "All You Got" to the flagThang 3 – EMOM for 4 minutes
Burpees, BBSU, merkins – pick a rep count – many started with 5. Each minute increase a rep count until 4 minutes is up or you fail – then decrease by a repMoleskin
Have grace and be courteous to others. you never know what other people are going through.

Backblast: The Copperhead Special

Date: Saturday, 1/25/23

AO: #ao_tar_pit

PAX: @Jolly @Shiplap @Panhandle @wet burrito @Pool Boy @SAGA @Da Vinci @Tortuga @Big Mac @Bo-Peep @Katniss

FNGs: 0

Q: @Jolly

Total: 11

WOR: SSHs, ic, x20; arm circles and Michael Phelps oyo, picking daisies, 5 @T-bone burpees

Thang 1:
We dropped our coupons off at the spa and then did a lap around the school. We stopped at each staircase and did 5 burpees. In an effort to not injure ourselves we did not go up and down the stairs in the snow. By my count (sketchy at best) there are 11 staircases for a total of 55 burpees.

Thang 2:
We returned to the spa and circled up for some Copperhead exercises. Slow, in cadence, full range of motion reps.

Round 1:
10 Bent over rows
10 Squats
10 Curls
10 Overhead presses
10 Triceps extensions

After completing those 5 exercises we went down the hill did 10 burpees ran back up the hill and did 10 more burpees.

Round 2:
10 Big boy situps
10 Coupon merkins (led by @Shiplap)
10 leg lifts while holding coupon
10 Calf raises
10 Lunges (5 each leg)

After completing those 5 exercises we went down the hill did 10 burpees ran back up the hill and did 10 more burpees.

Round 3: repeat of round 1 followed by 5 burpees at the bottom and 5 burpees at the top.

Round 4: repeat of round 2 and then back to the flag.

Unofficial burpee count: 5 + 55 + 20 +20 +10 = 110

Moleskin: It’s easy to become complacent in life and just go through the motions. Finds ways to challenge yourself whether it’s home life, work life or F3 life!

Prayer: Baby Ivy finally getting to go home. @Da Vinci’s friend.

Backblast: The Copperhead Special

Date: Saturday, 1/25/23

AO: #ao_tar_pit

PAX: @Jolly @Shiplap @Panhandle @wet burrito @Pool Boy @SAGA @Da Vinci @Tortuga @Big Mac @Bo-Peep @Katniss

FNGs: 0

Q: @Jolly

Total: 11

PAX: bumble, Captain Crunch, Crack, Hancock, Pink Drink, Short Circuit, Stock boy
FNGs: 0
Q: Crack
Count: 7

Warm-o-Rama: Motivators (7), Abe Vigodas (10), Tappy Taps (10), Bat Wings (10). At this point several of the PAX wondered if I was repeating Noodles’ workout from Thursday… Willy Mays Hayes (10)

Mosey w/ coupons to Hoffa
The Thang: The ABC’s

1. Alligator Merkins
2. Broad Jump Burpees
3. Colt 45 – coupon curls, lower half, upper half, full
4. Derkins – 10
5. El Capitan – Deep lunges up Hoffa, touching hands to ground
6. Foxholes at top of Hoffa – 10 (sit up, roll to merkin, flapjack)
   Mosey back down to Coupons
7. Grave diggers – 10
8. Hand-release merkins – 10
9. Inch-worm bear crawl
10. Jackhammers – 2 is 1 – 10
11. Knerkins – Chuck Norris merkins – 10
12. LBCs – 50
13. Murder Bunnies – 25yds
14. No Surrenders – 20
15. Outlaws – leg circles – 10
16. Plank Jack’s – 20
17. Quiet – silent low plank 30 sec.
18. Ranger Merkins – 20
19. Star Jumps – 20
20. Thrusters – 20
21. Upright Rows – 20
22. V-Up Roll Ups – 10
23. Windshield Wipers – 10
24. X-Cross Sit Ups – 2 is 1 – 10
25. Yul Brynners – Carolina Dry Dock, Wide Merkin, Merkin, Ranger Merkin, Diamond Merkin, Crucible Merkin, Knerkins – 5!
26. Zombie Crawl up Hoffa

Mary: American Hammers IC – 10, Flutter Kicks IC – 20, Crunchy Frog IC – 10

COT

Coffeeteria: Good conversation about sports, bikes, and life at Tredwell Coffee

Date: Saturday, 1/21/23
AO: #ao_tar_pit
PAX: @Dilbert @Jolly @Shiplap @Sparrow @Panhandle @Hershey @wet burrito @Pool Boy @SAGA @Da Vinci @Noodles @LeMond @Double Dip @Tortuga @Archive @T-bone @Beaker
FNGs: 0
Q: @Beaker
Total: 17

Backblast – Run Club Date: 1/20/23
AO: #ao_ground_zero
PAX: @Banks @Double Dip @Tortuga @Panhandle @Jolly @Pool Boy @Stock boy @Beaker @Cheese @Gummi Bear @SAGA @T.B. @Toto @Da Vinci @TBTF
FNGs: 0
Q: @Banks
Count: 15

Thang: We ran north on the path, turned around, and ran back south

Moleskin: "Running is the greatest metaphor for life, because you get out of it what you put into it." – Oprah Winfrey

COT: Prayers @T.B.’s evaluation and @TBTF’s Interview

Backblast: Return of the Desert Fathers
Date: Wednesday, 1/18/22 – 5:30 AM
AO: #ao_tar_pit
PAX: @DaVinci, @Panhandle (respect), @Shiplap, @Jolly (respect), @SAGA, @Sparrow, @Tortuga (respect), @Pool Boy
FNGs: 0
Q: @Da Vinci
Total: 8
————————————
Conditions: annoyingly mild

Warmorama, follow the leader to Joshua Tree

Thang: The PAX chose from Wild, Mild or Child (concealed in envelopes – read saying and then do exercise)

1. Wild

Panhandle flutters to 60
“A beginner who is insulted and tolerates it is like a tree that is watered each day.” Isaiah 1
“The beginning of evil is distraction.” Poemen 43

Around the school with every staircase (burpee for early finish)
“A beginner who is insulted and tolerates it is like a tree that is watered each day.” Isaiah 1

Sprint to goal posts, 70% back
“Go and attach yourself to a person who fears God, and from your contact with that person he will teach you too to fear God” Poemen 65

Jacobs ladder (10x up the hill, increasing burpees, 1 – 10)
“We see three physical activities with Abba Pambo: no food until evening every day, silence, and a great deal of handiwork.” Poemen 149

30 burpees
“The beginning of evil is distraction.” Poemen 43

2. Mild

Panhandle Flutters to 40
“Do not entrust your conscience to somebody in whose heart you do not have confidence.” Poemen S 14

Around the school with every other staircase (burpees if you finish early)
“If a person has humility, is indifferent to goods, and does not pass judgment, the fear of God comes to him.” Euprepius 5

Sprint to goal posts, 40% back
“A person is as in need of humble-mindedness and of the fear of God as he is of the breath that comes out of his nose.” Poemen 49

Jacobs ladder (7x up the hill, increasing burpees to 1-7 )
“It is said of abba Pior that every day he started all over again” Poemen 85

20 burpees
“Do not fulfill your own will; rather accept the obligation to humble yourself before your brother.” Poemen 157

3. Child

Panhandle Flutters to 30
“Deeds are good, but indifferent to posssessions is greater than all.” Theodore of Pherme1

Around the school with no staircases (burpee if you finish early)
“A brother said to Abba Poemen, ’If I fall into grievous sin, my thoughts devour me and accuse me, saying ’Why did you fall?” The elder said to him: ’at whatever time a person fall into a misdeed and say, ‘I sinned,’ it is done with, immediately.” Poemen 98

Mozy lap
“We do not need anything other than alert intelligence.” Poemen 134

Jacobs ladder (5x up the hill, increasing burpees to 1-7 )
“A person living with his neighbor ought to be like a pillar of stone: insulted but not getting angry; revered without becoming haughty.” Poemen S 11

10 burpees
“Satan does not know by which passion the soul is worsted. He sows, but he know not whether he will reap; he sows some people with porneia, others with slanderous thoughts, and likewise with the rest of the passion and to whatever passion he notices a soul inclining, he fires it up.” Matoes 4

Moleskine:
“If Moses had not led the sheep to a fold, he would not have seen what he saw at the bush.” Poemen S 8

Prayer: Prayed

Date: 1/19/23

AO: #downrange
PAX: @Crack @bumble @Toto @Beaker @Captain Crunch @Noodles
FNGs: 0
Q: @Noodles
Count: 6

PAX were introduced to a new way of strengthening their shoulders. They were also introduced to the use of broomsticks, pvc pipes and wooden rods when weights are not available. Some came in underestimating the beatdown but gained much respect for it at the end.

WoR: Motivators x7, Tappy Taps x15, Abe Vigodas x15, Batwings x15, Michael Phelps. Mosey around the parking lot and headed over to the COOTEEs area.

The Thang: 2 TABATA rounds – We used our coupons to sit on but exercises can be done standing up. Broken down as follows:

Cycle 1 – 3 min – Bradford Press – Closed grip, a little more than shoulder width apart. Starting with pipe in front of you, sweeping motion to an overhead and pull down behind the head. Push back up to overhead and again to starting position. Repeat, focusing on form. Increase your reps as you get comfortable with the form.
Rest – 1 min – Squats
Cycle 2 – 3 min – Left Windmill – Wide grip. Starting overhead and with a sweeping movement down to your left that will lead to same movement on your right.
Rest – 1 min – Squats
Cycle 3 – 3 min – Right Windmill – Starting overhead and with a sweeping movement down to your right that will lead to same movement on your left.
Rest – 1 min – Squats
Cycle 4 – 3 min – Shoulder Dislocations/Pass Throughs – Wide grip and sweeping movement front and behind your back.
Rest – 1 min – Squats
Cycle 5 – 3 min – Wall Angels – Shoulders, back and 6 against the wall. Arms against the wall at 90 degree. Slowly raise your arms until you begin to feel your shoulders tighten without your back arching too much. HOLD and back to 90 degree starting point.
Rest – 1 min – Squats

Rinse and Repeat for time. Second round, we were able to get up to Windmills.

CoT: Prayers for @Beaker’s father as he recovers from knee surgery. Prayers for @Crack’s daughter as she remains committed to her internship and ask that God provide her with the wisdom to make decisions that are best for her and career.

Moleskin: Think of a challenge that you would like to take on and commit for the year.

Backblast: Saga’s Meniscus Memorial Beatdown! Date: 1/19/2023
AO: #ao_mastodon
PAX: @Tortuga, @Banks, @Stock boy @Shiplap @Panhandle @Sparrow @SAGA @8-Track @wet burrito @Dilbert @Pool Boy @Hancock @Big Mac @Da Vinci @Archive
FNGs: 0
Q: @Banks
Total: 15
Conditions: Wet and rainy

Warm-O-Rama:
20x Goofballs IC
10x Windmills IC
25x Squats IC
Stretch OYO
5x @T-bone Burpees OYO
10x Merkins IC

Thang #1 : Route 121
We proceeded to make our way around Mastodon stopping at each light post to complete an increasing number of burpees up to 11, we regrouped, and then counted back down to 1 for a total of 121 burpees

Thang #2 : Dan Taylors
We continued on our journey by completing Dan Taylors up to 8. (4 Lunges, 1 Squat up to 32 Lunges, 8 Squats

8 MOM:
We moseyed back to the flag and circled up for some Mary
20x Single Leg Lifts IC followed by 10x Single Leg Circles IC for each leg. It should be noted that the mumblechatter during this routine was almost deafening…
40x Glute Bridges IC
15x Leg Raises IC
25x Squats IC

Moleskin
"Believe in yourself, and the world will believe in you too. The only limit to your success is the one you set for yourself." – ChatGPT (Create an original motivational quote)

Prayer:
Prayers for Davincis friends in the loss of their 2nd son, and for all of the people in their community. Continued healing for Naomi.