Backblasts

Veteran’s Day, Wednesday, 11/11/20

Eight PAX turned out on a significantly colder morning than Tuesday (32 degrees vs 66.) DaVinci bailed, but we may have seen him circling the track, none of us could confirm the identity of the friendly greeter who swung by mid beatdown.

WOR IC 4 count motivators, 11 tappy taps, 11 goof balls, 11 merkins, 11 mountain climbers, one lap around the track.

Verse of the workout: Galatians 6:2. “Bear one another’s burdens, and so fulfill the law of Christ.”

We left no man behind today and helped them finish up any set of reps as needed.

Thang 1:

At goal line, 50 reps, when PAX finished their reps, they helped any neighbors finish theirs. Once all PAX finished the set: 100 yard dash, army crawl through the end zone, plank for the 6, mosey back to the starting goal line together.

Round 1: Seal jacks.  Round 2: Blockees.  Round 3: jump over blocks.  Round 4: Kettlebell swings.  Round 5: windshield wipers.

Thang 2:

Rifle carry to 15 yard line, 11 thrusters, carry back to goal, rifle to 30, 22 thrusters, carry back, rifle to 45, 33 thrusters, carry back.  A few PAX began a second round of 33 before we ran out of time.

NOR: Shiplap, Katniss, TBTF, DBC, Noodles, T-Bone, Saga, Tortuga (Q).

COT: Prayers for Cookies and Hot Box as they travel, for purity, and for their families back home.  Thanks for the freedoms won and protected for us by our veterans.

On a 66º November morning (how could we not go into beast mode and feel the burn), an attempt was made to make our Nantan proud as he showed us the glory of a vow and commitment to his M. 15 PAXs in attendance: Captain Crunch, Da Vinci, Tortuga (respect), Panhandle, T-Bone, TBTF, Noodles, Double Beef n’ Cheddar, Bloomer, Katniss, Gummi Bear, Jolly, Shiplap, Sparrow, SAGA (Q)

WOR: 6 Motivators – a sign of what was to come… | mtn. climbers | bat wings | goof balls

THANG 1: 5 groups of 3 PAX – pull-ups / push-ups / squats in rotating fashion through the following rounds of reps: 1) 10 pull-ups, 20 push-ups, 30 squats; 2) 15 pull-ups, 30 push-ups, 45 squats; 3) 20 pull-ups, 40 push-ups, 60 squats; 4) 25 pull-ups, 50 push-ups, 75 squats; 5) 30 pull-ups, 60 push-ups, 90 squats

TOTAL = 100 push-ups + 200 push-ups + 300 squats = 600 reps

THANG 2: burpee run – +1 burpee at each lamp post (1, then 2, then 3, until 9 posts are hit) then 10 burpees at bottom of Hoffa, run the hill, finish with 11 burpees at the top

TOTAL = 66 burpees

MARK OF THE BANKS: 666 reps

2 minutes of MARY on the top of Hoffa = 50 flutter kicks + 2 nipple scrappers to end

CoR/NoR/Cot: Continued prayers for our country, the orphans in Zimbabwe, COVID wisdom, our schools, Ms & 2.0s

Moleskin: the gift our our freedom and gratitude for those who have died for our country – call to be proud but not prideful and a reminder that you can do hard things.

PAX in attendance: Big Mac, T-Bone, Tortuga, Noodles, Yoyo Rabbit, Saga, Panhandle, DaVinci, Sparrow, DBC, and TBTF-WoR – Michael Phelps x30 seconds, arm circles x30 seconds each direction, Abe Vegotas x10, Slow Squats x10, and slow Merkins x10

Thang – The goal was to get around the AO twice, the first included stops for PT and the second was pure ruck (shuffling needed due to time).

• First Lap:
  • On the first lap around the AO we stopped after the pool house for a speed routine (PAX accomplished 20 reps of 5 movements as fast as possible. We did OH presses, Merkins, American Hammers, Squats, and Imperial Walkers. We proceeded to ruck to Dan Taylor Alley where we bear crawled across the field stopping at the first soccer net. We then lunged from the first soccer net to the second soccer net. Next we shuffled to the northwest corner of AO for one last PT stop where the PAX hammered out 20 Merkins/20 Squats/20 American Hammers. From there we completed the first lap (to the flag)
• Second Lap:
  • Goal was to ruck the Archive mile where mumble chatter was encouraged. Time snuck up on me and we ended up shuffling the back half.

COT – Prayers for the teachers, students, and staff at the schools to stay safe amid the increasing numbers. Prayers for the children of the Hope4TheOrphan program (I apologize I can not recall the girls name we prayed for this morning) .

It was a beautiful morning and a recording setting Saturday morning at our newest AO. We had 10 faithful PAX in attendance, 7 of which were pulling a double header and posting at the “afternoon” workout at AO Mastodon at 7AM to complete the “Getting Jacked 777” challenge. YHC wanted to make sure each HIM felt the pain that was earning the coveted award.

WOR: SSH IC x 50, Goof balls IC x 15, Picking daises rotating to the left and right, quad stretch

The THANG: No Mercy Mile
Starting on the track – Bear crawl curve 1, lunge curve 2. Jog the straight aways stopping at the 50 yard line on each and complete Merkins on the first stop and curl/press on the second.

Thang 2: 10 Minutes of Meat Head
Rows IC x25
One Arm Rows x 10 (each arm)
Curls x 10 – then 5 negatives
Skull Crushers x 10 – then 5 negatives
Coupon Press x 15 IC

Thang 3: 5 minutes of Captain Crunch Yoga

NOR: Sparrow, Cookies, Katniss, Captain Crunch, DaVinci. Shiplap (Q), Panhandle, Saga, Big Mac, Wet Burrito

COT: Praised the lord for our M’s and 2.0s. We prayed for peace for our country as we go through an unsettling time.

18 PAX assembled on a downright balmy Midwestern November morning for Purple Pain, with exercises paired for the duration of a Prince classic hit (alternating when the purple pain point is achieved), with a hill run option as desired. My dinky speaker ensured we were well below Wheaton city ordinance for volume.

Purple Rain: Warmorama (Motivators, Imperial Hillbillies OYO, Abe Vigodas OYO, Batwings)

1999: Derkens and Dutch Bazookas

Cream: Dips and Dollys

When Doves Cry: Curls & LBCs

Raspberry Beret: Overhead Press & Outlaws

I Would Die 4 U: Skullcrushers & Scissor Kick

Kiss: Merkens and Mary of your choice

U Got the Look: Rows & Russian Twists

Little Red Corvette: Kettlebell Swings & Smurfjacks (OMMITTED DUE TO TIME)

Let’s Go Crazy: Blockees & Bonnie Blairs

COT: Prayers for patience and peace as we count votes, for Musa (through the #Hopemoves2020 campaign), and for our efforts to combat this virus.

Attenders: Bloomer, Gummy Bear, Shiplap, Sparrow, Wet Burrito, Captain Cruch, TBTW, Noodles, Tortuga, Hotbox, Jolly, Cookies, Panhandle, T-bone, Beaker, Big Mac, Saga, Da Vinci (Q)

21 PAX showed up on election day to work together on the campaign trail.  It was great to see such a large group today – I like to think it’s all about camaraderie around the election but I also believe DaVinci’s jackpot challenge played a role.

WOR

Motivators – 4 count forever

Tappy taps

Mtn climbers

Merkins

Michael Phelps

Arm windmills

7 teams of 3 sharing – 1 coupon per team

Drop off coupons at base of Hoffa then mosey to pull-ups.

Pull-ups – most plus fewest electoral votes

California = 55

AK, MT, ND, SD, VT, WY, DC = 21

Total = 55+21 = 76

Teams of 3 – 1 on pull-ups, teammates perform plank or Al Gores – rotate as needed

This one was pretty quick as several finished this in barely more than 1 round.

Electoral Victory Burpee Challenge – base of Hoffa – this one was a grinder!

270 combined team burpees for the win

Base of Hoffa:  1 teammate performs coupon jump over burpees in round 1, blockees in round 2, regular burpees in round 3 (and repeat).

Teammate 2 runs uphill and relieves Teammate 3.

Teammate 3 performs merkins until relieved then runs down the hill to relieve Teammate 3.

So one always running, one always doing merkins and one always doing burpees.

Count burpees only – Coupon stuffing was called twice in which burpees get double counted.

Finished with 3/4 mile loop run back to base of Hoffa.

NOR: Crash, Crack, SAGA, TBTF, Shiplap, Panhandle, Sparrow, DaVinci, Hotbox, Banks, Wet Burrito, Beaker, Gummi Bear, Big Mac, Cap’n Crunch, Tortuga, Jolly, Cookies, FNG/Cohiba/Nudo, Katniss, T-bone (Q)

COT:  Focus on election peace and civility and reminder that God is in control.  That we should pray for and love those with whom we disagree and try to walk in their shoes.  Shout out to Hope4theOrphan #hopemoves2020 to raise awareness for orphans worldwide and specifically in the city of Bulawayo, Zimbabwe which has been ravaged by AIDS, banana republic politics and the resulting economic devastation.

10 PAXs circled up and took on some more weight for our food drive ruck day around the AO – TOGETHER WE CAN: Captain Crunch, Banks, Panhandle, Cookies, Big Mac, Sparrow, Katniss, Shiplap, Da Vinci, SAGA (Q)

WARM-UP:

1. Can Can Motivators (held cans out during whole exercise) x5
2. Can Can Windmeals x5
3. Can Can Al Gore (squat & prayed for the coming election w/cans out front, palms up)
4. Can Can Dance Competition (did the can can while holding cans out to the side)

Line-up in pairs for the ruck walk-and-talk speed-dating

• PAX had a can in each hand during the ruck, when I said can, they said can, can and held up can as displayed

THANG 1: PAIR-SHARE & rotated pairs during ruck

• What is a passion or interest you enjoy?
• Share a scar story.
• What is your favorite book or movie?
• What is your ideal vacation?
• If you could have a meal with anyone who is currently dead, who would it be?

THANG 2: CAN TAYLOR ALLEY – “ain’t got no legs (or arms)”

quietly pray for the hungry, helpless, & homeless—as you feel the inconvenience of the exercise (notice you are not alone in the quiet, dark journey)

• 1 squat followed by 4 lunges w/increase to 2 squat + 8 lunges, etc + held two cans palms up
• Added flying nuns to end

THANG 3: PAX PRAYER in cadence while we crossed into enemy lines…

I don’t know but I’ve been told – repeat, etc.

Rucking cans will not grow old

Look to my left or to my right

I’m never alone in the fight

Early morning I carry weight

A call to love and not to hate

F3 Nation represent

To these friendships we commit

AO Mastodon we ruck

Here before our God, awestruck

Out of darkness comes the dawn

Faithful lives we will lead on

Lift our M and 2.0s

Thank you God for giving those

Thanks also for this here PAX

May these friendships always last

Here we give our lives to God

As we travel with this squad

Out into our given day

God’s good glory on display

THANG 4: MANRISE

51 count Can Can Dance Competition

MARY: 1 minute ruck plank on cans

CoR/NoR/Cot

Prayers for Cookies new job, starting on Wed and a trip to Las Vegas; the troubled woman who passed us rucking; our nation and the election

Moleskin:

• “Come and hear, all you who fear God, and I will tell what he has done for my soul.” ~ Psalm 66:16
• Give the gift of hospitality in asking someone a question and fostering a space for them to share.

It was a chilly morning. A full moon was visible in the distance as 18 PAX were present for today’s beatdown. Throughout the week I struggled with deciding to do a regular workout or do what I have been known to do which is to bring fun and celebration on this Halloween morning. My father, Jose M. Malagon Sr., passed away on 10/24/2020. I asked myself, what would my father have me do? With my M pushing me to get out there and workout, I was able to see just how much I need F3 in my life during this difficult season. I decided to keep it fun for the group and incorporate the number 24 to acknowledge my father’s passing. Halloween is also my father’s birthday. He would have been 64 on this day. Today was in celebration of my father’s life.

WoR: Frankensteins x24, Batwings x7, Webbicides x 5 sprints – 5 Merkins at each line – 25 total Merkins.

This is Halloween (Nightmare Before Christmas) – PAX to hold People’s chair position. For every Halloween reference made during the song, PAX to perform a squat (29 references). PAX to also max out on squats when cued by La La La towards final seconds of the song.

Thang 1 – Zombie Lane – 2 Rounds w/ Coupons

Round 1 – Zombie Plank Pull Throughs X24 (Plank Pull Throughs) followed by Zombies & Blocks (Bears & Blocks) rally to the base of the hill, back to base of Zombie Lane.

Round 2 – Goblet Squats x24 followed by Murder Bunnies rally to the base of the hill, back to base of Zombie Lane

Zombie walk w/ coupon to base of the hill.

Thang 2 – Zombie Hill – 4 Rounds – PAX to perform an exercise at the base of the hill before performing Zombie Crawl up the hill. Rinse and repeat.

Round 1 – BOO-Urpees x24 (6 count burpee – on 6 count cover/uncover eyes and yell “BOO” on the jump)

Round 2 – Corpse Press x24 (Overhead Press)

Round 3 – Crucible Merkins x24

Round 4 – Skull-crushers x24 (Triceps – behind head to overhead)

CoR/NoR: Sparrow, Archive, Jazz Hands, Captain Crunch, Hotbox, Banks, Katniss, Bloomer, Tortuga, Crack, SAGA, Jolly, Cookies, Da Vinci, Nickerdoodle, T-bone, Too Big Too Fail, Noodles (Q).

CoT: Thank you to God for Archive and his, newly born, 2.0. Prayers for Archive’s M and continued recovery. Prayers for Jazz Hands’ M so that God may reveal job opportunities and to continue adjusting to remote learning. Prayers for Crack and his M’s mother who recently passed away as they themselves continue in the healing process.

Moleskin: Thank you to the men of F3 Wheaton. For pushing me each and every time and giving me words of encouragement. For telling me of my inspiration towards them. I, too, am inspired by all of them. Thank you all for reaching out during this difficult time. My father was short in stature but had a big presence. Not perfect and didn’t always know how to express his love at times. We had our differences, our ups and down. Days before he passed, he posted in Spanish on Facebook:

A true act of mercy. Loving each person, whoever they are. See the good side of each person, whoever they are. Forgive each person, whatever they have done. Being willing to do everything quickly for the Lord and for any child of his, no matter how difficult it may be.

I closed with a passage on Comfort from 2 Corinthians 1:3-5 NIV – “Praise be to the God and Father of our Lord Jesus Christ, the Father of compassion and the God of all comfort, who comforts us in all our troubles, so that we can comfort those in trouble with the comfort we ourselves receive from God. For just as we share abundantly in the sufferings of Christ, so also our comfort abounds through Christ”.