Backblasts

Date: 12/29/22
AO: #ao_mastodon
PAX: @Moneypuck, @Tortuga, @Panhandle, @Big Mac, @Swish, @T-bone, @Hancock, @Maniac, @LouGee, @Katniss, @Dilbert
FNGs: 0
Q: @Dilbert
Total: 11
Conditions
43*F, No misery experienced (GMI = 0), Wet and sloppy flat land with an icy HoffaWoR
SSH, Abe Vigodas, Arm circles (little and big), MerkinsThe Thang
A workout focused on your whole core, including your arm core and your leg core.PAX partnered up at the base of Hoffa, sharing a half coupon between the two. Six rounds of exercises were performed. Each round consisted of one PAX performing the exercise AMRAP while the other ran up and down Hoffa (or to a distant light post, since Hoffa ended up being pretty slick). When the running PAX made it back to the base, the two PAX switched. This was then repeated once more so each PAX performed each exercise twice.Round 1: High plank pull throughs
https://www.youtube.com/watch?v=Zko5x2SoQmoRound 2: Travolta lunges
Named "Travoltas" by @Tortuga. Introduced to the PAX as "Lunge and reach". I see in the exicon there are already "Travoltas" and "Travolta Merkins". So I added "lunges" to this Travolta exercise.
https://www.youtube.com/watch?v=a1tvKGRUwvwRound 3: High plank rows
https://www.youtube.com/watch?v=RDfw6I1ukGMRound 4: Woodchop lunges
https://www.youtube.com/watch?v=SlI6xLUmX5sRound 5: One arm block swings
https://www.youtube.com/watch?v=r777bo9KuY4Round 6: One arm merkins with coupon assist
We can all dream of doing a one arm merkin. Today, we used the coupon to modify a pushup that puts more load on one side of the torso than the other.
https://youtube.com/clip/UgkxsJEIVJg8S0qmB6wn6wc5J8mSeht2HznCMary
Hip raise with leg raise. 12 reps each leg IC
Bird dog bear: 20 reps IC (https://www.youtube.com/watch?v=k6zpQCoDgZs)
Dead bugs: 40 reps ICCOT
@Moneypuck joined us today. He is a member of F3 Puget Sound. Welcome!Prayers for @Archive as he and his M welcomed their new baby this week, for @Guillighann‘s daughter and an upcoming surgery, @Pool Boy’s daughter Naomi’s current sickness.Moleskine
Philippians 4:8 – "Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things."When my M and I are in the trenches, feeling stretched, just getting through the days and not having much time to connect ourselves, I tend to look at her primarily as a coworker. I don’t show her as much love and grace. I’m in a hurry and I get more easily irked if she doesn’t live up to unrealistic expectations I have for her.What habit can I put in place, or how can I tune my environment, so that I’m thinking of more of the true, lovely, and commendable things about her. One thing I did was change the background of my phone to be a picture of her and my 2.0 that shows off how wonderful she is. Now the hundreds of times I look at my phone each day, I am reminded of everything good about my lovely bride.My challenge to the PAX is to identify areas where you can tune your environment or build habits to feed yourself more Philippians 4:8 style thoughts.

Date: 12/27/22
AO: #ao_mastodon
PAX: Captain Crunch, Crack, Dilbert, Hancock, Jolly, LeMond, Panhandle, SAGA, T-Bone, Tortuga
FNGs: 0
Q: Crack
Total: 10

Conditions: 5°F, partly to mostly cloudy, light breeze
GMI (Gloom Misery Index): 37

YHC decided to gift the PAX with one final Q for the year. Thoughts of ways to incorporate 3 French Hens crossed my mind for several hours last night, but alas, I couldn’t make it happen. Instead, we ended up with a classic Crack Q

Warm-o-Rama: SSH, Tappy Taps, Bat Wings, Michael Phelps

Thang 1: Our tour of the AO started counter-clockwise this time, in Bataan Death March style (last PAX drops and performs 5 burpees, then sprints to front of line). At the approximate half-way point we arrived at Dan Taylor Alley. This, of course, means Dan Taylors! After traversing the field in squat-lunge 4x pattern, we regrouped and continued our March. We arrived back at Hoffa right as YHC got to my second round of burpees, meaning all PAX got to perform 2 rounds.

Thang 2: The PAX counted off by 2’s, and separated into two groups. (Somehow we ended up with 6 Ones and 4 Twos. Not sure who couldn’t count…) The Ones started at Hoffa, bear crawling up to perform 10 burpees at the top. Meanwhile the Twos headed to the SHOP and performed 30 picnic table presses. The groups switched, and much mumbling was heard from both groups. Round two found PAX crab-walking up Hoffa, and round three saw them Bernie’ing up. Round three also switched things from table presses to atomic merkins.

Mary: With almost exactly 5 minutes remaining, the PAX circled up for American Hammers, Flutter Kicks, BBSUs, slow-cadence Merkins, and Crunchy Frog.

Date: 12/26/22
AO: #ao_mastodon
PAX: Captain Crunch, Crack, TBTF, Tortuga
FNGs: 0
Q: Crack
Total: 4

YHC grabbed the Q spot at the last minute, and encouraged the PAX to “eat, drink, and be merry, for tomorrow we RUCK!” Apparently that scared away some of the usual Monday PAX, because only 4 HIM showed up. Fascinating, as it was 28°F warmer at startex than it had been on my previous Q! Practically t-shirt weather, right?

After a short warm-o-rama of SSH, Abe Vigodas, and Merkins in cadence, we headed out at a moderate ruck pace. The plan was to stop at various points along the route for PT, but the mumble-chatter was so interesting that we never did. We ended up with 2.5mi, including several ascents of Hoffa.
Mary: raised ruck flutter kicks IC to wrap things up

Coffeeteria followed at County Farm Bagels.

Date: 12/23/22
AO: #ao_ground_zero
PAX: Beaker, Hershey, T-Bone, Toto, Tortuga, Topham, Crack
FNG’s: 0
Q: Crack
Total: 7

Conditions: -12°F, west wind 26mph, gusting to 40mph. Wind Chill values around -30-35°F
GMI (Gloom Misery Index): 51

Thang: We ran (with the wind at our backs) to the downtown parking garage, where we ran laps of the ramps, up to level 4, around the top, and back down again. The return run back to the start point was brutal!

Moleskin: We often focus on family and gifts during the Christmas season, but there are many who don’t have anyone or anything. Think of those less fortunate than you this season and look for ways to help them.

5 of the PAX decided to warm up with Coffeeteria at County Farm Bagels.

Backblast: Santa’s Sleigh
Date: 12.22.22
AO: #ao_mastodon
@ PAX: @Hancock @Archive @Toto @Big Mac @T-bone @Tortuga @Hershey @Pink Drink @Bloomer @Swish @Jolly @Beaker @LeMond @Captain Crunch @Panhandle @SAGA @Katniss @Dilbert @Aloha @Spit Valve @Noodles
FNGs: 0
Q: @Tortuga
Total: 21

WoR: Goofballs, motivators (7), arm circles, t-bone burpees, leg stretch OYO

Thang 1: Santa’s sleigh
We split into four teams, each with a coupon. As we moved around the AO the coupons had to stay in motion, either curling or overhead pressing.
At each stop we had a pair of exercises: one upright, one down on the ground. We all started with the upright exercise. We started with seal claps and flutter kicks. Everyone started seal clapping. The Q announced, “I’m looking for someone who has worked in a school.” If this was true of you, you remained standing doing seal claps. If this was not true of you, you got down and started flutters. The next statement was, “I’m looking for someone who has working in a school AND has worked for a church.” Any of those standing who had NOT worked for a church started flutters. This pattern continued until one PAX remained. That PAX chose a present from the sleigh or wagon.
Repeato until all PAX claimed a gift.
Some pairings: Thrusters with crunchy frogs, hillbilly squats with leg raises, jump squats with plank jacks.

Interesting tidbits: @Hershey has broken seven or eight bones. There are some cat people among us. Many of us have been thrown up on. @Spit Valve is the world’s best dad.

Moleskine: The God of the universe who knitted you together in your mother’s womb, created all things , loves you so much that he sent his only son to die for you. Don’t forget what an amazing salvation we have from this god who loves us.

COT: prayers for @Archive and family with baby due any day, traveling mercies, and something else that I forgot.

Backblast: Banks’ Welcome Back Beatdown Date: 12/21/2022
AO: #ao_tarpit
PAX: @Panhandle, @Hershey, @Jolly, @Tortuga, @Big Mac, @Katniss @Crack @Banks
FNGs: 0
Q: @Banks
Total: 8
Conditions: Cold outside, be we were nice and warm!

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

Thang 1: Burpee EMOM
We made our way to the Spa, turned on some Christmas music and proceeded with a Burpee EMOM. We started at 5 burpees and then added one each round. Once a PAX reached failure, they would subtract 2 burpees and keep going. No surprise, but @Big Mac lasted the longest and completed the round of 17.

Thang 2: Beach Body
Each station was assigned an exercise and we would rotate based upon the pace setter, we completed 2 rounds:
10x Sandees (Pacesetter, completed 8x on rd. 2)
Single Arm Coupon Curls
Thrusters
Coupon Squats
Bent Over Sandbag Rows
Derkins
Overhead Press
Grave Diggers

Moleskin
Marcus Aurelius said, "Be tolerant with others and strict with yourself" This is a great reminder that you should hold yourself to the highest standard, but give grace to others when they are not able to achieve the same standard you set for yourself.

Prayer:
Safe travels during the holidays

Date: 12.17.22

AO: #ao_mastodon
PAX: @Crack, @Archive, @Bloomer, @TBTF, @Hancock, @Sparrow, @ShortCircuit, FNG (@HubbaBubba), @Noodles
FNGs: 1
Q: @Noodles
Total: 9

WoR: Motivators x7, Tappy Taps x15, Abe Vigodas x15, Little Merkin Boy

Anytime there’s a 12 Days of Christmas, you know it’s going to be a good beatdown. I decided to dig back to 2019 archives and bring this beatdown back with a few exercise variations. We listened to some classic Christmas tunes throughout the beatdown. After today, some PAX will continue loving these tunes and some will listen to them differently. Love it or hate it, we had fun today.

The Thang:

We began with a 1200m mosey starting at the base of Hoffa along the short mile loop and left again crossing the bridge to the island and back again to the base of Hoffa. PAX then did the following:

Day 1 – HODORS x1
Day 2 – Previous day + Standing Skullcrushers x2
Day 3 – Previous days + Curls x3
Day 4 – Previous days + OHP x4
Day 5 – Previous days + Rows x5
Day 6 – Previous days + Merkins x6
Day 7 – Previous days + Squats x7
Day 8 – Previous days + Lunges x8
Day 9 – Previous days + Blockees x9
Day 10 – Previous days + Goblet Squats x10
Day 11 – Previous days + Coupon Press x11
Day 12 – 1200m mosey

Moleskin: Take time to reach out to someone you have not seen or spoken to in a while. Have that connection now. Don’t regret not having the opportunity to connect.

CoT: Prayers for @Crack’s friend as he prepares to embark on his rehabilitation journey. Prayers for @Stock boy so that he may be safe in his travels to and from Florida. Prayers for @Archive and his family as the prepare themselves to welcome a baby boy into their family.

Backblast: Twelve Days of Beatdown
Date: 12/14/2022
AO: #ao_tar_pit
PAX: @Tortuga, @Jolly, @wet burrito, @Pool Boy, @Panhandle, @LeMond
FNGs: 0
Q: @LeMond
Total: 6
* Warmorama
o Side Straddle Hops
o Arm Circles
o Imperial walkers
o Sprinters Stretch (Both Sides)
* Twelve Days of Beatdown
o On the first day of Christmas my Q gave to me…a lap up the ramp of Glenbard
o On the second day of Christmas my Q gave to me…2 Monkey Humpers
o On the third day of Christmas my Q gave to me…3 Triceps Extensions
o On the fourth day of Christmas my Q gave to me…4 Calling Blockies
o On the fifth day of Christmas my Q gave to me…5 Diamond Merkins
o On the sixth day of Christmas my Q gave to me…6 Curlers Curling
o On the seventh day of Christmas my Q gave to me…7 Swans a Squatting
o On the eighth day of Christmas my Q gave to me…8 Maids a Mountain Climbing
o On the ninth day of Christmas my Q gave to me…9 Big Boy Situps
o On the tenth day of Christmas my Q gave to me…10 Lords a Leaping (Bobby Hurley)
o On the eleventh day of Christmas my Q gave to me…11 Plank Jacks
o On the twelfth day of Christmas my Q gave to me…12 Drummers Jumping (SSH’s)
* Extra: Santa’s watching! Hold plank and tell stories about Christmas presents.
Moleskin:
o Psalm 27:14
o “Wait for the Lord; be strong, and let your heart take courage; wait for the Lord!”
o Q mentioned the measurable decrease in testosterone in the male population over the last twenty years and how strength training is a natural testosterone booster.

Date: 12.10.22
AO: #ao_mastodon
PAX: @Crack, @Archive, @T.B., @Bloomer @Stock boy @RedAlert (get him on Slack) FNG (Short Circuit), @Captain Crunch, @Maniac, @Noodles
FNGs: 1
Q: @Noodles
Total: 10

WoR: Motivators x15, Ballerina Toe Squats x15, Batwings x15 and threw in some Moroccan Night Clubs x15, Michael Phelps OYO, Merkins x10 (slow count)

In doing some reading I came across the benefits of loosing belly fat by starting with Weight Lifting then Running. Reason for this is because there is lower energy on the run and the body is forced to tap into its fat stores. That was the focus today while enjoying some tunes throughout the beatdown.

Thang 1: Stationary 11s – Squrls (Squat w/Curl)/OHPs
Squrls x10, OHP x1
Squrls x9, OHP x2
Etc.

Thang 2: Coupon Press, Goblet Squats, Skullcrushers
Round 1 – x30 each
Round 2 – x20 each
Round 3 – x10 each

Thang 3: Indian Run – Mosey around Archive mile. One line, PAX in back sprints up to front. Next PAX must wait until first PAX takes lead and sets pace before sprinting to the front.

Shout out to @Bloomer for great job of picking up the 6. Had quite a few PAX drop off but awesome job in pushing themselves and finishing.

MoM: We finished our Thangs a bit earlier than expected and so this turned into a last minute audible. PAX performed the following exercises for time:

Cobra Hold, Superman Hold turned version Grass Cutters, Wall Squat Hold, Suzanne Sommers (Thighmasters), Bird Dog, Glute Bridges, Dead Bugs

While doing the Squat Holds, we may have scared off a lady and her dog. It didn’t help that we were playing some good ol’ AC/DC Radio tunes. Oops!

Moleskin: For those that remember our FNG experience, we may have told ourselves, “I am never coming back.” Even for those that have been here for some time, we still face a lack of motivation here and there. Today we saw a clear example faced with the rigorous physical and mental aspect of the beatdown, you can count on PAX to drop back and push you past your limits. This is part of what should serve as the motivation to keep coming back. This a part of what F3 is all about.

CoT: Praise for the repairs on @T.B.’s car. Praise for his musical leadership and being able to pass that on to others. Prayers for @Archive and his M as they anticipate the birth of their first son.