Backblast: Tribute to Cardinal + B.O.M.B.S.

Date: 01/14/23
AO: #ao_mastodon
PAX: @Crack@Captain Crunch@Bloomer@Maniac@Archive@T.B.@TBTF@Stock boy@Jailbreak@Short Circuit
FNGs: 0
Total: 10

Side Straddles Hops x15, Tempo Merkins x10, Flutter Kicks Double Count x10, Little Baby Arm Circles Forward x10, Little Baby Arm Circle Backward x10, Hallujahs x10, Knoxville Cherry Pickers x10, Samson Hold (20 sec), PHELPS it out (30 seconds), Willie Mayes Hayes x10

Thang 1
Cardinal’s VQ Routine to honor our fallen HIM from KnoxvilleStarting location was in the field opposite of the base of Hoffa5 of each: Burpees (We had a moment of silence for our brother Cardinal after completing this first set), Big Boys, Heels to Heaven, Across the field in front of Hoffa and to the top, rinse and repeat10 of each: Burpees, Little Baby Crunches, Mt. Climbers Double Count, Run across the field and to the top of Hoffa, rinse and repeat returning to the starting location15 of each: Burpees, Air Squats, Freddy Mercury’s, Run across the field and to the top of Hoffa, rinse and repeat returning to the starting location20 Burpees, run across the field and to the top of Hoffa, rinse and repeat returning to the starting location returning to the starting locationSummary: Total of: 100 Burpees, 10 Big Boys, 10 Heels to Heaven, 20 Crunches, 20 Mt. Climbers, 30 Air Squats, 30 Air Squats, and a bunch of running HoffaThang 2
B.O.M.B.S. at the Corners – one trip around the @Archive mile stopping at the 4 corners doing Burpees, Overhead Claps, Merkins, BBSUs, and Squats x10 per corner). We made it through 3 corners before we ran out of time6MOM
Did approx. 5 minutes of Mary in Ring-Of-Fire fashion before moseying back to the flagMoleskin
Given the circumstance with our brother from the gloom, Cardinal, today’s thoughts were around how tomorrow is never a guarantee and to make the most of the life you have and appreciate what God has blessed you with. Also, take some time to reflect on life circumstances and choices and be sure you are valuing every day to the extent you can.CoT –
Prayers for Cardinal and his family, prayers for TB’s M as she continues her education at NIU, prayers for TB as he coaches his schools basketball team (1st game that evening)

Friday the 13th, not so scary

Date: 1/13/23
AO: AO Ground Zero ( W. Liberty Dr. and S. Carlton Ave, Wheaton)
PAX: Banks, Beaker, Big Mac, Crack, Double Dip, Hershey, Humpty, Jolly, Katniss, Panhandle, Pool Boy, Stock Boy, Topham, Tortuga, and Pacecar (canine)
FNGs: 0
Q: Crack (really Pacecar)
Total: 14 human, 1 canine

Backblasting run club can make for very boring reading. What did we do? We ran. It was dark. Humpty didn’t think it was quite as dark as it had been previously. Even though it was Friday the 13th, we didn’t see anything scary. Maybe it was too early for the ghouls to be out?

Back and Burpees

Backblast: Back and Burpees

Date: 01/12/23

AO: #ao_mastodon

PAX: @Bloomer @Bo-Peep @Banks @Shiplap @Panhandle @Maniac @Katniss @Captain Crunch @Pool Boy @Sparrow @Jolly @Big Mac @Da Vinci @Tortuga @SAGA @Stock boy @Dilbert

FNGs: 0

Q: @Dilbert

Total: 17


  • SSH

  • Windmills

  • Arm circles

  • @T-bone burpees

Thang 1

Light post 11s with bent over rows going down and burpees going up. After each round, mosey to the next light post with a single arm farmer carry, alternating arms every round.

Thang 2

PAX split into two groups. One group started at The Shop and the other started at Cooties. The groups performed the below exercises for their location, and switched locations once those exercises were completed. Each group was able to complete each location’s exercises twice.


  • 20 pull ups

  • 10 burpees

  • 20 supermans

  • 10 burpees

The Shop

  • 20 incline plank, single arm rows

  • 10 burpees

  • 20 upright rows

  • 10 burpees


Waiting on the Lord is an active pursuit. God speaks to us through prayer, reading the Word, and through the wisdom of Godly community. God gave us a lot of wisdom when he gave us wives, so confer with your wife. We as PAX are also so fortunate to have this group of Godly men seeking to live for Jesus as best we can. There is so much experience and wisdom to draw from. So lean into this community as you feel led during seasons where you need to make a more significant decision.


  • @Bloomer’s brother as he continues recovering from a stroke. Praise for the miraculous progress, and pray that he is able to recover even more fully.

  • Cardinal, member of F3 Knoxville, collapsed during his VQ and passed away. Pray for his family and his community as they grieve this tragedy.

Merkin Mania

Backblast: Merkin Mania!
Date: 1/11/2022
AO: #ao_tarpit
PAX: @Jolly, @Tortuga, @Big Mac, @Banks, @Panhandle, @Pool Boy, @Shiplap, @Da Vinci
FNGs: 0
Q: @Banks
Total: 8
Conditions: A surprisingly warm January Morning!Warm-O-Rama:

  • 15x Side Straddle Hops IC
  • 10x Windmills IC
  • 10x Mountain Man Poopers
  • Stretch OYO
  • 10x Merkins IC

Thang 1: Merkin Mania
We made our way around the lake stopping at each bench to complete 10 Derkins. When we finished, no one knew how many benches we had stopped at, so we worked our way around backwards doing incline Merkins and adding one rep at each bench until we were back at the start in order to get an accurate count. FYI there are 21 benches…. We ended up doing 210 Derkins and 231 Incline Merkins.There was a lot of mumblechatter from the PAX, and some comparisons to @Noodles5 MOM:
We moseyed back to the flag and completed the following IC:

  • 25x Squats
  • 20x LBC’s
  • 20x Oblique Crunches each side

Where the head leads, the body will follow. Whether you think you can or you can’t, you’re right.Prayer:
@T-bone is getting a root canal. Praise for Naomi returning home, and continued prayers for @Pool Boy and family as she continues her treatment at home.

Backblast: Musical Dora

Backblast: Musical Dora
Date: 01/10/2023
AO: #ao_mastodon
PAX: @Stock boy @Bloomer @Panda Express @Jolly @Hancock @Sparrow @Banks @Tortuga @Shiplap @Maniac @Dilbert @Beaker @SAGA @Da Vinci @LeMond
FNGs: 0
Q: @Shiplap
Total: 15

Thang 1: 10 Minute EMOM
Alternate 15 Thrusters and 15 Burpees EMOM for 10 minutes = 75 Burpees and 75 Thrusters if you completed all reps

Thang 2: Musical Dora – PAX partnered up – One completed the exercise while the other ran a lap around the parking lot. When a song changed so did the exercise. Emphasis on good form over reps
OH Press
Squat jump
Side Lunges
Skull Crushers
1 Arm Rows

Moleskin: Have empathy. You never know what someone is going through.

COT: Prayers for Naomi, the PAX health, @Tortuga student who lost a sibling

Run Club

Backblast: Run Club
Date: 1/6/23
AO: #ao_ground_zero
PAX: @Banks @T-bone @Toto @Tortuga @Topham @T.B. @Shiplap @Beaker @TBTF @Jolly @Panda Express @SAGA @Dilbert @Panhandle @Stock boy @Da Vinci
FNGs: 0
Q: @Tortuga
Total: 16

WOR: Goof balls

The Thang: we ran to the Wheaton College track.
10 burpees, run a lap around the edge of the field. The track was an ice rink. Burpees were optional.
Did a one minute suicide sprint using the 5 yard lines.
Return to the flag.

Moleskin: Cows and buffalo. When a storm approaches from the west, cows run away, to the east. They end up running with the storm and spend more time in it. Buffalo run TOWARD the storm. They attack it. This actually allows them to spend less time in it. They both get wet, but the buffalo have a shorter time of it.
The storms are our problems/ challenges. Yes, they might suck, but putting them off or running from them make them last longer. Be a buffalo and embrace the suck. Do hard things head on.

COT: prayers for travel for Toto and family and for T.B.’s M heading to Mexico for two days.

Backblast: HIM v HIM

Backblast: HIM v. HIM

Date: 1/5/2023

AO: #ao_mastodon

PAX: @Jolly (respect), @Banks, @Captain Crunch, @Aloha @Stock boy @Shiplap @Panhandle (respect) @Sparrow @LouGee @SAGA @TBTF @Bo-Peep @T-bone(respect) @Hancock @Da Vinci @Panda Express @Dilbert

FNGs: 0

Q: @Jolly

Total: 17

Conditions: Wet, light snow


  • 20x SSH
  • Leg Stretches OYO
  • Arm Circles/Michael Phelps OYO
  • 5x @T-bone Burpees OYO

The Thang : HIM v HIM

We made our way to the tennis courts and partnered up with another PAX of similar abilities. One PAX would run to the end of the tennis courts do either burpees or blockees while the other PAX did the exercise for the round. When the first PAX completed their burpees they ran back and the PAX switched. The PAX that completed the most reps was the “winner” for the round. The winner then did SSH while the loser completed an additional 5 burpees. We completed the following rounds:

  • Goblet Squats / 10 Burpees
  • Curls / 5 Blockees
  • Big Boy Situps / 10 Burpees
  • Calf Raises with Coupons / 10 Burpees
  • Step ups / 5 Blockees
  • Overhead triceps / 10 Burpees
  • Lunges with Coupons / 10 Burpees
  • Bent over rows / 10 Burpees

We took an intermission and @Panhandle lead us in a recovery round in cadence of flutter kicks.For MABA participants there were a total of 75 burpees (including the T-Bone burpees) plus any additional that you took for losing a round.


ChatGPT today is as inferior and “dumb” as it will ever be. It will only get “smarter” every day that passes. We as men should follow this model – strive to constantly make ourselves better than we were the day before. Let’s leave 2023 better men than we came into it.


Healing for Naomi

Backblast: What a Maniverssary it was

Backblast: What a Maniverssary it was
Date: 1/4/2023
AO: #ao_tarpit
PAX: @Banks @T-bone @Panhandle @Shiplap @Jolly
FNGs: 0
Q: @Shiplap
Total: 5
Conditions: A little moist but pleasant and warmWarm-O-Rama:

  • 20 SSH IC
  • 15 Tin Soldiers
  • OYO Picking Daiseys
  • OYO Arm Circles
  • 15 Mountain Man Poopers

Thang 1: Partner 1 cleaned and pressed the sandbag while throwing it forward around the lake. Partner 2 completed BOMBS (Burpee, Outlaws, Merkins, BBSU, Squats) x 10 in the parking lot and ran to relieve their partners. Rinse and repeat until time expiredMoleskin
Be grateful for F3. The fitness gets us there and the fellowship keeps us coming backCOT:
For healing PAX, all PAX who posted and didn’t


Backblast: Greta! Date: 1/3/2023
AO: #ao_mastodon
PAX: @Hershey, @Jolly, @Tortuga, @Banks, @Captain Crunch, @LeMond, @Aloha @Stock boy @Shiplap @Panhandle @Swish @Sparrow @LouGee @SAGA @8-Track @Spit Valve
FNGs: 0
Q: @Banks
Total: 16
Conditions: Wet and rainy

15x Squats IC
10x Side Step Squats IC
10x Windmills IC
Stretch OYO
5x @T-bone Burpees OYO
10x Merkins IC

The Thang : Greta
We made our way to Hoffa and partnered up. One PAX would run the hill while the other completed reps Dora style. We added a sandbag at each end, and when it was with your group, each PAX would take turns carrying up the hill and then pass to the next group. We completed the following exercises:

100 Blockees
200 Thrusters
300 Kettle Bell Swings

Be consistent and show up everyday.

Healing for Naomi, Mucho Leggo driving back from Alabama, and the war in Ukraine.

Finish The Year Strong!

Backblast: Finish The Year Strong!
Date: 12/31/2022
AO: #ao_tarpit
PAX: @Hershey, @Jolly, @Tortuga, @Big Mac, @Banks, @Dilbert, @Beaker, @Captain Crunch, @LeMond, @T-bone, @McCowskey (DR), @Bubbles (DR)
FNGs: 0
Q: @Banks
Total: 12
Conditions: A little light frost to start the morningWarm-O-Rama:

  • 25x Squats IC
  • 10x Windmills IC
  • Stretch OYO
  • 5x @T-bone Burpees OYO
  • 10x Merkins IC

Thang 1: Nolan Richardson
We made our way to the Track, turned on some 80’s workout music courtesy of @Hershey, partnered up and completed a Nolan Richardson aka 40 minutes of hell:Partners completed the following exercises Dora style while the other partner ran 50 yds, completed a Bobby Hurley and ran back:

  • 150 Burpees
  • 300 Squats
  • 150 BBS
  • 300 LBAC
  • 150 Merkins
  • 300 Imperial Walkers

Thang 2: 4:1 Count Exercises
We completed Dan Taylors to 8 Squats & 32 Lunges down the track, turned around and completed (Some of us) Flat Tires to 8 Derkins & 32 Wheelbarrow Walks3 MOM:
We moseyed back to the flag and completed 51 Flutters IC courtesy of @Beaker and 10 elbow plank body shifts IC courtesy of @McCowskeyMoleskin
Be a little deaf. We have to develop the ability to ignore, to endure, to forget. Not just cruel provocations from jerks, but also unintentional slights and mistakes from people we love or respect. It helps to be a little deaf and give grace where we can.Prayer:
Kids in @Hershey’s family with Hand Foot and Mouth, Healing for Naomi, and starting 2023 Strong!