Backblasts

Backblast: It’s Cold Outside
Date: 1/26/22
AO: #ao_tar_pit
@PAX: @Tortuga @Banks @Cookies @Bloomer
FNGs: 0
Q: @Banks
Total: 4
Conditions: Very Cold – 7 degrees at the start with a feels like temperature of -22The goal of the day was to keep moving and stay warm and I think we accomplished that!Warm-O-Rama:

• 7x Motivators
• 16x Mountain Man Poopers
• Stretch OYO

Thang 1: Bataan Death March
We moseyed around the lake dropping to do 5 burpees and then run to the front. Each PAX did 4 sets of burpeesThang 2: Dora
We partnered up at the top of the ramp and completed a traditional Dora. One PAX would run the ramp down and up while the other completed reps.

• 100 Merkins
• 200 BBS
• 300 Squats

10 MOM: We circled up in the spa and took turns leading Mary for the group

• 25x Flutter Kicks IC
• 20x American Hammers IC
• 20x BBS
• 15x Glute Bridge with legs marching IC
• 20x Each Side Oblique Crunches IC
• 15x Shoulder, Thigh & Foot Taps IC
• 20x Crunchy Frog IC
• 20x Leg Raises

COR/NOR/COT:
Prayers for Tortuga’s Cousin who is in a coma and for my wife as she heads out of town for the next week.Moleskin:
Get up and do the hard things, they are never as bad as you think they will be!

Date: Monday, 1/24/22
AO: #ao_mastodon
PAX: @Tortuga @Da Vinci @Panhandle @Ranger Rick @Shiplap @Banks @8-Track @Archive @Jolly @Sparrow @Buster @SAGA
FNGs: 1, @Buster
Q: @SAGA
Total: 13

Conditions: A cold and snowy wonderland
Warm-Up: A bit of stretching to the soundtrack of CATS
The Thang: 10 of us rucked and shared what we were learning while three of us took to Hoffa for a run/sled excursion! We all gathered at Hoffa at the end for an 8min sledding blitz.
COT: prayers for @Katniss & @Beaker in quarantine-land, prayed for Ms and family/friendships
Moleskin: Ask for help! You get something you need and so does the one serving. Everyone wins: ask for help.

Date: Tuesday, 1/20/2022
AO: #ao_mastodon
PAX: @Cookies @Da Vinci @Giggles @pillow mint @Tortuga @Jolly @Katniss THE @wet burrito @Bloomer @Archive @Sparrow @Woodrider (Justin Lacy) @Banks @8-Track @Hancock @Captain Crunch (AJ) @Crack @SAGA
FNGs: 0
Q: @Cookies
Total: 18
Conditions: 5 degrees and clear, light breezeYHC was excited to be back with the PAX, I brought my Christmas present full of 80lbs of Florida sand back with me and several others showed up with some serious weight to lug around. There were also some sleds…..At start time we had 15 for a triple clusterfreeze! If we used the ending PAX and temp the decrease in temp by 1 and increase in PAX by 3 would have given us a quadruple, but it was not meant to be that it should go in the record books that way.Unfortunately there had been warm days recently so the lake was off limits. Instead we did our WOR at the base of Hoffa. Though YHC was tempted to call it, we did not do motivators to 11, instead the PAX were regaled with a story of downrange PAX doing just that 3 days in a row because they thought I was demonstrating “a normal amount of motivators” when I introduced them to the exercise. Instead we did SSHs, imperial walkers, and calf raises.Explaining the THANG was a bit of a cluster as YHC had not anticipated 18 PAX and had to adapt a bit, once it got started it took on its own character and had plenty of momentum.There were 2 work stations, top and bottom of Hoffa. Pairs started at the top and one worked while the other went down, did 10 reps of work and came back up. Then they switched.Work at the top could be any of these:

• Burpees/Blockees/Sandies
• Flutter Kicks
• Block swings
• Sandbag flips
• BBSUs

Work at the bottom could be:

• 10 Curls
• 10 Rows
• 10 Chest Press
• 10 High Pulls

There were some suggested ways to go up and down including:

• Murder Bunnies
• Sandbag drag
• Bernies
• Komodo Dragons
• Crawl Bear
• Coupon Carries

PAX were also encouraged to modify, YHC witnessed:

• Flying Nuns
• Rolling
• Sledding
• Tandem Sledding
• Body Sledding
• Sliding on knees
• Curling position sliding with a block

Moleskin: Take your life to 11, not just physical pursuits but also the delicate parts of life. A while back I realized that when my 2.0 gives me a hug that I would always pull away first, I started making a conscious effort to always hold him until he let go and it has changed our relationship in a great way. Always look for ways to lean into your relationships and responsibilities in life, take them to 11.

Backblast: Bag Relay
Date: 1/18/22
AO: #ao_mastodon
PAX: @Banks @Hancock @dude @Shiplap @Captain Crunch (AJ) @Cookies @Woodrider (Justin Lacy) (downrange) @8-Track
FNGs: 0
Q: @Shiplap
Total: 8
Conditions: Mild and delightful for a January morning

Warm-O-Rama:
Motivators x 7, mosey, Mountain man poopers x 15, mosey, merkins IC x 10, mosey, squat IC x 10, mosey

The Thang: Bag Relay
Starting at the flag each group had to clean, press and throw their sandbag to the pool house.
PAX 1: would throw the sandbag
PAX 2: Complete B.O.M.B.S x 20 reps – run to partner throwing the sandbag and switch. Every team made it to the pool house and started back towards the flag.

COR/NOR/COT:
@Woodrider (Justin Lacy)’s MIL as she recovers from Covid
Give @Cookies and his M the power to reach their goal fo raising funds to help spread his word
To help guide @Hancock to find the right job

Moleskin: Sometimes the most simple things make the biggest impact. This "simple but hard" beatdown showed just this. Take the time to impact people around you by doing the simple things

Backblast: Run Club
Date: Friday, 1/14/2022

AO: #ao_ground_zero

PAX:  @T-bone@Panhandle@Beaker@Da Vinci@Toto@pillow mint@Hancock@Banks@Shiplap@Sparrow@Tortuga@Crack (and Dooley Dog)
FNGs: 0
Q: @Tortuga
Total: 12

WOR: Stretch on your own.

Thang: Ran south, under Roosevelt and around the neighborhood there.

Moleskin: All speeds welcome. 

Sometimes you invite a guy to F3 and they tell you, “I shouldn’t come, I’m not in good enough shape yet.”  It’s kind of like inviting a guy to go out to a bar and they say, “I shouldn’t come.  I’m not drunk enough yet.”
You come to F3 to get in shape, not once you are already in shape.  That said, we should keep an eye out for new (an old) HIM and encourage all speeds.

It’s also like coming to Jesus.  If you’re thinking, “I’m not good enough yet,” you’re right.  No one is.  That’s why God sent Jesus.  He calls us to follow him even as we are rejecting him and are in completely lousy shape.  As Jesus was being nailed to the cross he called out, “Father , forgive them.”  Jesus says, “All speeds welcome.”  In the book of Matthew, He says, “Come to me, all who labor and are heavy laden, and I will give you rest.”

COT:

• @pillow mint expressed his gratitude for F3 and this group of men.  He received many a hearty, “AYE!” in response.
• @T-bone’s M’s good friend, Candace, just lost her mom to COVID.
• @K-pop is home from college due to a close contact and is quarantining for 7 days.
• Prayers for @Hotbox and family as they settle in to their new home.
• @Noodles and family are going through COVID.

Backblast: 2 Year Maniversary
Date: 1/04/22
AO: #ao_mastodon
PAX: @Shiplap @Jolly @Beaker @Spokes @Da Vinci @Gummi Bear @Sparrow @Tortuga @Hancock @Panhandle @8-Track @T-bone @Giggles @Captain Crunch (AJ) @Katniss
FNGs: 0
Q: @Shiplap
Total: 15
Conditions: unusually warm 34 degree dayWarm-O-Rama:

• 7x Motivators
• 15x Tin Soldiers IC
• 15x Mountain Man Poopers IC

The Thang: Dora B.O.M.B.S.
PAX partnered up.
PAX 1 did 22 Thrusters then ran to second entrance of first parkin lot and back
PAX 2 worked the 4 corners of the WOR parking lot and completes 22 Overhead claps IC, 22 Merkins, 22 BBSU, 22 SquatsEach round the PAX decreased the reps x 2COR/NOR/COT: I should have done this BB within 24 hours so I would have remembered the COT. – note to selfMoleskin: Life is all about consistency. You will have good days and bad, but over the course of time being consistent will help you reach your goals.

Backblast: The Total Gym
Date: 1/12/2022
AO: #ao_tar_pit
PAX: @Shiplap @Spokes @Panhandle @Tortuga @8-Track @TBTF @Banks
FNGs: 0
Q: @Shiplap
Total: 7
Conditions: warm – even warmer on the headed ramp!
WOR: SSSH, good balls, arm circles, Michael Phelps, picking daiseysThang: Total Body Workout
The beatdown took place at the ramp. The bottom of the ramp was the leg circuit and the top was the upper body. After you finished the circuit on the top you ran 5 hills (modified to 3) before you can start the other circuit.Lower Body Circuit:
10 Thrusters w/ sandbags, 20 Lunges, 30 SquatsUpper Body Curcuit
20 Merkins 30 OH Press, 40 Coupon press, 50 curls, 60 skull crushersCOT: prayers for @Tortuga daughter and the health of the PAXMoleskin: (edited)

Backblast: Tortoise and the Hare Date: 1/13/22
AO: #ao_mastodon
PAX: @Bloomer, @Beaker, @Banks, @Tortuga, @Katniss, @Hancock, @Panda Express, @8-Track, @Jolly, @Captain Crunch (AJ), @Da Vinci, @Shiplap, @wet burrito, @Panhandle, @TBTF
FNGs: 0
Q: @Banks
Total: 15
Conditions: balmy 33 degrees

Warm-O-Rama:
7x Motivators
15x Tin Soldiers IC
15x Mountain Man Poopers IC
12x Merkins IC

The Thang: Tortoise and the Hare B.O.M.B.S.
PAX partnered up and were offered the choice of farmer’s carrying 2 coupons or 1 sandbag. 1 PAX would carry the load while the other dropped and did an exercise and then ran to catch up, from there the PAX switched. Each PAX did the same exercise for 5 rounds and then they moved onto the next one. The exercises were:
5x Burpees
10x Outlaws
15x Merkins
20x BBS
25x Squats
We circled the short loop around the lake and each time the PAX crossed a bridge, they owed 30 blockees as a team before crossing. For those carrying a sandbag, they owed 20 Sandees.

Most PAX finished on Merkins or BBS

COR/NOR/COT
Prayers for Health and finishing the week strong, for Tortuga’s 2.0 in the DR, and for the F3 Prayer circle to continue going strong

Moleskin: The lesson of the Tortoise and the Hare is a good one. It doesn’t matter how fast or slow you go, carry the burden, keep moving forward, and ultimately you will get to where you are headed.

Backblast: Partner workout
Date: tel:12/13/202/11/2022
AO: #ao_mastodon
PAX: @Bloomer, @Beaker, @Banks, @Cookies, @Tortuga, @T-bone, @Katniss, @Hancock, @Panda Express, @8-Track, @Jolly, @Captain Crunch (AJ), @Da Vinci FNGs: 13
Q: @Bloomer
Total: 13
Conditions: crisp 3 degrees
Warm up: windmills, squats, goofballs, arm circles, plank jacks

The Thang:
1. “I got up” push up challenge
2. Alternate air squats with a partner for 3 minutes
3. One partner runs the length of the parking lot and kicks the snow pile while the other works. Then switch.
– coupon Merkens, lunges with a coupon, coupon swings, big boy sit ups, shoulder press, curls, jump over coupon Burpee, thrusters, side straddle hop, tricep extensions

4. Alternate Abe exercises with a partner for 3 minutes

Moleskin: “Be completely humble, gentle and patient, bearing with one another in love so that you make unity of the Spirit” Eph 4:2

8 PAX (@Panhandle @T-bone @Jolly @Katniss @pillow mint @8-Track @Sparrow @Beaker) came out on a chilly Saturday morning for a Jolly Q. Banks is still under the weather so Jolly stepped in as an inferior substitute Q

Conditions: cold (in the teens)

WOR: Motivators, arm circles, picking daisies, a mosey around the parking lot.

Thang 1: Stairs and Burpees

We ran up the first staircase did 5 burpees, ran down the next staircase did 5 burpees, up the next 5 burpees etc….making our way around whole school for a total of roughly 80 burpees.

Thang 2: Slow in cadence reps. We did rounds of slow reps of one upper body exercise paired with an ab exercise. In addition, each PAX had the opportunity to call out burpees during the workout and make everyone do another 10 burpees. Several PAX took advantage of his option.

Round 1: 25 Merkins (slow count down) 25 leg lifts (slow count up) 25 Merkins (slow count up) 25 leg lifts (slow count down)

Ran down the hill and back up

Round 2: 25 Bent Over Rows (slow count up) 25 Dollys (slow count out) 25 Bent Over Rows (slow count down) 25 Dollys (slow count in)

Ran down the hill and Bernied back up

Round 3: 25 Skull Crushers (slow count up) 25 Big Boy Sit Ups (slow count up) 25 Skull Crushers (slow count down) 25 Big Boy Sit Ups (slow count up)

Ran down the hill and back up

Round 4: 25 Curls (slow count up) 25 Curls (slow count down) 10 Burpees (slow 6 count)

COT: prayers for Sparrow and his M’s pregnancy

Moleskin: Take the time to be thankful for the good things in your life. Don’t get too caught up on what you don’t have.