Backblasts

Backblast: Run Club
Date: Friday, 12/10/2021

AO: #ao_ground_zero

PAX:  @Jolly@Tortuga@Panhandle@Toto@pillow mint@T-bone@Spokes@TBTF@Gummi Bear@Ranger Rick@SAGA@Crack@Milk Duds@Big Mac@Cheese
FNGs: 0
Q: @Tortuga
Total: 15

WOR: Leg stretches OYO. Walked the first minute or two.Thang: Ran the Prairie Path east.  Some rucked.

COT:

• Crack’s friend, Bryan, cancer diagnosis,
• finals week at Wheaton College,
• Crack traveling to Colorado to move K-Pop home from college,
• 2.0’s spiritual growth and faith walks,
• M’s

Moleskin: James 1:19 “Be quick to listen, slow to speak, and slow to become angry.”  This was my moleskin from Tuesday.  I need to add to it that we can’t do this.  We can’t have that kind of patience.  This is why we need a savior.  This is why God sent us Jesus.  Aye?
@Jolly  replied with, “Could you repeat that?  I wasn’t listening.”

Backblast: The Scorcher
Date: 12/07/21
AO: #ao_mastodon
PAX: @SAGA @TBTF @Beaker @Panda Express @Hancock @Tortuga @Sparrow @T-bone @Pink Drink @Aloha @bumble @Jolly @Katniss @Big Mac @Da Vinci @Paul Davis(Hat Trick) @Panhandle @Banks @Zoro @Bloomer @Crack @Giggles @8-Track
Q: @Tortuga
Total: 23

Conditions: A chilly 11 degrees in the shade.

WOR: 52 ssh IC, goof balls, a variety of punches, 5 T-Bone burpees, etc

Thang 1: 20 high knees (1=1), 10 burpees, 20 forward punches. AMRAP. We were going to do this for 10 minutes. About three minutes in, I changed the plan. First to finish five sets yell out and we’ll all stop. Big Mac did so. Quickly.

Thang 2: 20 high knees, 10 Bonnie Blairs (1=1), 20 backfists. First to finish five rounds stops us all. I couldn’t tell if it was Big Mac or Zorro on this one to finish first.

Thang 3: 20 high knees, 10 jump squats, 20 overhead punches. First to finish five rounds stops us.

Thang 4: Bringing it all together.
One round of each of the above, followed by a lap of the parking lot. AMRAP

Mary: 52 flutter kicks IC, followed by some stretching.

COT: Prayers were lifted up for patience, especially with those we are close to. Thanks for good friends, bodies that work, and cold mornings to enjoy together.

Moleskin: James 1:19 – Be quick to listen, slow to speak, and slow to get angry.

Most of the beatdown was from the darebee website.

Date: 12/06/2021
AO: #ao_mastodon
PAX: @Jolly @Sparrow @Spokes @Cheese @Tortuga @Beaker @Panhandle @Shiplap @SAGA @Zoro @Archive @Da Vinci
FNGs: 0
Q: @Da Vinci
Total: 12WOR

After the Saint Nick EC we ran and we rucked.

From William Bennett’s The True St. Nicholas

Yes, Santa Claus is sometimes overexposed and exploited. But anything good is open to being exploited. In fact, anything good is likely to be exploited. Such is human nature. Saint Nicholas, in his heyday, was arguably just as overused and overexposed as Santa Claus is today. People called upon him to fulfill every conceivable desire, from finding a husband to conquering an enemy. The citizens of Bari went so far as to steal his bones to give their city a boost. For that matter, Saint Nicholas was well connected with commerce and materialism long before Santa Claus came along. Many a ship captain prayed to Nicholas for a profitable voyage, many a merchant invoked his name in sealing a lucrative deal. Trade guilds appropriated him in hopes of selling more buttons, barrels, and boots.

Even so… “Santa Claus is, in a very real sense, the result of a Christ-inspired goodness that has rippled down seventeen centuries, from Nicholas’ time to our own. Despite secularization and commercialization, Santa Claus is a manifestation of Nicholas’s decision to give to others. The history of Saint Nicholas is a kind of miracle in itself. It is a legacy that resonates with God’s love.”

Takeaway: Behind Santa Claus is Saint Nicholas, and behind Saint Nicholas is the Christ whom he defended, suffered for, and in whose name he gave gifts.

Backblast: Ultimate Football
Date: 12-04-2021
AO: #ao_tar_pit
PAX: @wet burrito @Panhandle @T-bone @Jolly @Katniss @TBTF @Tortuga @Archive @Banks @Big Mac @pillow mint @Shiplap @Bloomer @Cheese @Noodles @SAGA @Spokes @hat trick (FNG) FNGs:1
Q: @T-bone
Total: 18

WOR: Tbone burpees and yoga dogs

The Thang: run to Ackerman Park. Ultimate football with LED light up ball and wrist bands. 1/2 way thru some kind sole lit up the field creating an awesome visual effect on a brisk foggy morning. Return to AO for COT and Dunkin

COT: prayers for people of Afghanistan, healthy bodies and F3 fellowship.

Moleskin: the Means IS the End. Life is about the journey and how we live it.

Backblast: Ski Season Workout
Date: 12/04/21
AO: #ao_mastodon
PAX: @Captain Crunch (AJ)@SAGA@TBTF@Beaker@Hotbox@Panda Express@Hancock@Jäzz Händz@Tortuga@Sparrow
Q: @Ralphy *VQ
Total: 11WOR: Side straddle hops IC (x20)
Abe Vigodas IC (x10)
Picking Daisies
Michael PhelpsThang 1:
Cross country skiing mixed with moguls in the form of…
Black Snake (indian run while weaving through PAX) around the softball field and Hoffa part of the AO.Thang 2:
We hit the slopes. Pax had to complete one each of the following "routes" (increasing in difficulty) before being free to choose.
– 10 Lt. Dans, 10 overhead presses, run up Hoffa
– 10 blockees, 5 mucho leg-o’s, 10 curls, run up Hoffa x2
– 20 merkins, 10 American hammers, 10 Bobby Hurleys, murder bunny up Hoffa
– 15 coupon swings, 15 thrusters, 20 merkins, murder bunnies up Hoffa x2A prize was awarded to the PAX who completed the most routes with the most value going to the harder routes. @Bloomer crushed the workout and went home with new send-o-vision glasses.COT: @Tortuga‘s sister, @Beaker’s family following the death of his M’s grandma*Thanks to the PAX for supporting my VQ on a Saturday morning!

Backblast: Beach Body 2021
Date: 12/02/2021
AO: #ao_mastodon
PAX: @Bloomer @bumble @Pink Drink @Panhandle @Tortuga @SAGA @Spokes @Giggles @Hotbox @T-bone @Panda Express @Hancock @Gummi Bear@Katniss @Archive @Shiplap @Banks @wet burrito @Ralphy @Big Mac @Sally(FNG)
FNGs: 1
Q: @Banks
Total: 21WOR:
7xMotivators
15x Mountain Man Poopers IC
15x Tappy Taps IC
10x Merkins ICTHANG 1: Beach Body
PAX circled up and each were given an exercise, one PAX was in the center and had to complete 12x Sandees. Once the PAX in the center finished, we rotated.
Exercises:

• Bent Over Rows with Sandbag
• Overhead Press
• Star Jumps
• Merkins with a Sandbag
• Grave Diggers with a Sandbag
• Single Arm Curls
• No Surrenders
• Thrusters
• Tricep Extensions
• Sprints
• Dips
• Abyss Merkins
• Table Press
• Big Boy Situps
• Blockees
• Goblet Squats
• Derkins
• Step Ups
• Pick Your Own

We also had a few songs mixed in where we paused and worked out together:

• Chumbawamba Tubthumping – SSH and a burpee for every "I get knocked down"
• Moby Flower – Go into a squat for every "Bring Sally Down"
• Drowning Pool Bodies – Hold Plank and Donkey Kick on "1, 2, 3, 4" and do a Merkin on "Let the bodies hit the floor" (The speaker malfunctioned during this one, so we cut it short)

Overall we completed 1 full round and ended right on time!COT: Prayers for a strong finish to the week, and for all of us to remember what this holiday season is aboutMoleskin: "Success is not final, failure is not fatal, it is the courage to continue that counts" – Winston Churchill

Backblast: November Black Diamond “4 Corners”
Date: 11/22/2021
AO: #ao_tarpit
PAX: @Big Mac @T-bone @Panhandle @Jolly @Banks @Archive @Zoro
FNGs: 0
Q: @Katniss
Total: 8
Conditions: Maybe the chilliest yet.
WOR: Merkins, Bonnie Blairs IC, Tappy Taps, Quad stretch
THANG 1: Mosey to "The Wheel" – Do 25 burpees, sprint up the driveway, mosey down the steps. Repeato X2THANG 2: Mosey w/ coupons to back practice field beside the track. Q establishes 4 corners of the practice field. At each corner, PAX will perform a specific count of an exercise until they count down from 10 reps to 1 (i.e. first corner 10, next corner 9, next corner 8, 7, 6 and so on down to 1 rep).Between corners (but still on practice field): Sprint the sidelines, bear crawl the endzones
Upon completion of one full cycle (e.g., all 55 blockee reps) you must exit practice field to the track, sprint the longs and bear crawl on the track around the endzones. Then come back into the practice field for your next round/cycle.Rd 1 – Blockees (10,9,8,7,6,5,4,3,2,1)
Rd 2 – Thrusters (10,9,8,7,6,5,4,3,2,1)
Rd 3 – Jumpover burpees (we got through maybe 10, 9, 8?)THANG 3: You-call-it Mary w/ blockee pacer. (A PAX calls a Mary exercise for the group to do, they do it until he completes 10 blockees)

Moleskin: None. Extra prayers for those affected by the tragedy in Waukesha. Prayers for safe travels and holidays.December black diamond nominee: Given to @Big Mac before he heads off to Mexico for 5 months!

Backblast: Old School Ruck for the OG
Date: 11/29/2021
AO: #ao_mastodon
PAX: @Shiplap @Ranger Rick @TBTF @Archive @8-Track @Sparrow @Da Vinci @Panhandle @Big Mac @Jolly @SAGA @Tortuga @Katniss
FNGs: 0
Q: @Shiplap
Total: 13
Conditions: AmazingTHANG 1: 3 PAX ran (@Jolly @Panhandle @Tortuga) The rest shuffled and rucked to the soccer fields – complete 75 yards of ruck pullsThang 2: Shuffled to the pool parking lot. On one end complete 20 cruchy frogs with ruck and 20 American Hammers with Ruck. We then shuffled across the parking lot and up the stairs. Once there we completed: 5 Ruckbees, 10 OH Squats, 15 Merkins, 20 BBSU, 25 Standing tricep extentionsEach round we added 1 rep to the BOMBS.Thang 3: @Archive special. Move from light pole to light pole. Complete 2 burpees at each light pole. To get from light pole to light pole you need to crab walk, bear crawl, crawl bear, and bernie in that order.COT: Prayers for selling my house and getting into the other one – if it is meant to be. Spoiler alert – the sellers just bailed on us. Guess it wasn’t meant to be.

Moleskin: Brick by Brick – take one little step at a time – focus on consistency and getting better each day.

Backblast: Thankful for EMOM
Date: 11/25/2021
AO: #ao_mastodon
PAX: @Shiplap @Beaker @Captain Crunch (AJ) @kodak(downrange), @Da Vinci @Spokes @Archive @CHiPs @SAGA @Gummi Bear @Katniss
FNGs: 0
Q: @Shiplap
Total: 11
Conditions: Surprising mild – perfect for a good latherTHANG 1: Burpee Mile – run the @Captain Crunch (AJ) mile and stop ever 1/4 mile to do 12 burpees.Thang 2: At the COOTIES – EMO2M – 5 Pull ups, 5 Burpees, 5 Merkins, 5 Dips – add a rep each round working up to 10 of each – then back down to 5. This would account for 22 minutesThang 3: 11s – 10 BBSU/1 Leg raise – sprint the hill, 9BBSU/2 Leg raises go back down the hill…………time expired and no one finishedCOT: Prayers for the PAX, health, and praise for all the wonderful things in our lives that we may take for granted.

Moleskin: Enjoy little things in life like a warm place to sleep, food to eat, and family. Not everyone is blessed with those little things we take for granted everyday.

Backblast: Leg Blaster
Date: 11/23/2021
AO: #ao_mastodon
PAX: @Shiplap @Hancock @SAGA @Captain Crunch (AJ) @Banks @Da Vinci @Gummi Bear @Panhandle @Hotbox @Big Mac
FNGs: 0
Q: @Shiplap
Total: 10
Conditions: Beautifully BriskTHANG: We broke into groups of 3 (1 of 4 – but an injured @SAGA was the extra) and worked our way around Mastodon. There were 3 stations where the groups would stop and perform the various exercises as a group. The emphasis was on perfect form, if a team member called you out you simply correct it, if another team calls you out you have to start that exercise over. The goal was to absolutely dominate the PAX legs. Based on the mumble chatter the next couple days – mission accomplished.Station 1: 100 Thrusters (Knees to elbows), 200 BBSU, 300 Squats (90 or lower)Station 2: 100 Burpees (good merkin), 200 Bonnie Blair, 300 DipsStation 3: Only one group got too – 100 Chin ups, 200 merkins, 300, American HammersCOT: Prayers for healing PAX, selling my house, etc

Moleskin: The accountability of the group is an amazing thing. Taking months off of working out it was easy to jump back in – other groups or solo doesn’t have nearly the effect. The PAX are the power of F3!