Backblast: More Fun with Coupons

Backblast: More Fun with Coupons
Date: 5/16/2023
AO: #ao_mastodon
PAX: @Blackout, @Stock boy, @Big Mac, @The wet burrito, @Hancock, @Samsonite, @Captain Crunch, @TBTF, @Judo, @Maniac, @Ankles, @Rosetta, @LeMond
FNGs: 1
Q: @LeMond
Total: 13
* Warmorama: 5 mins
o SSHs
o Windmills
o Imperial Walkers
o Arm circles, overhead claps
o Mountain climbers
* Pre-Thang in parking lot
o One partner holds up block in squat position.
o Other Partner sprints down and back; switch and repeat
o 10 blockies
o 20 coupon gas pumpers
o 20 coupon swings
* Extra-Thang at base of hill
o No surrenders, holding coupon.
o Coupon pass around between partners.
* The Thang
o 10 Burpee BJO, 10 HRM, Run up hill and back
o 9 Burpee BJO, 10 Goblet Squat w/ Coupon run
o 8 Burpee BJO, 10 Leg Lifts with Coupon extending above your chest; run
o 7 Burpee BJO, 10 Coupon Thrusters, Run
o 6 Burpee BJO, 10 Bent-over Rows, Run
o 5 Burpee BJO, 10 Solo Pass Around, Run
o 4 Burpee BJO, 10 Elf-on-a-Shelf, Run
* Final Thang
o Pax hold blocks in a circle, take turns running around pressing down.
* Moleskin
o You can’t stop the waves, but you can learn to surf.
o Jon Kabat-Zinn
* FNG: Welcome Samsonite!

Backblast: Black Diamond – Murder Bunny 5 Alive 5/16/2023

Backblast: Black Diamond – Murder Bunny 5 Alive

Date: Tuesday, 5/16/23

AO: #ao_mastodon

PAX: @Shiplap @T-bone @Tortuga @DQ @Panhandle @Pool Boy @LouGee @Beaker @Jolly @8-Track @Crack

FNGs: 0

Q: @Jolly

Total: 11

WoR: Shoulder and triceps stretches, Arm Circles, Michael Phelps, Picking Daisies, 5 Min EMOM – 35 SSH/8 Burpees

The Thang: 5 Alive (Start with 1 rep of first exercise than add a rep at each light pole until you reach 5 reps. Then add another exercise: 5 reps 1st exercise + 1 rep 2nd exercise continuing until 5 reps of each of the 5 exercises)

1st 5 – Triceps Extensions – Murder bunny between light posts

2nd 5 – Coupon big boy situps with an overhead press at the top – Rifle carry between light posts (turns out the light posts are a little too far apart to murder bunny the whole way)

After 2nd 5 run a lap around the short loop

3rd 5 – Thrusters – Coupon Lunges between light posts

After 3rd 5 run another lap around the short loop

4th 5 – 1 Arm Rows (2 is 1) – 10 Murder bunnies followed by rifle carry between light posts

Last 5 – Blockees

We did not have time to complete the last 5 so we moseyed back to the flag and did 5 blockees.

Moleskin: I repeated my tried and true moleskin that your kids grow up really fast so enjoy every minute you have with them!

@LeMond then provided a real moleskin which you can find in his backblast but to summarize: “you can’t stop the waves but you can surf on them”.

Backblast: Black Diamond – An EMOM Greta

Backblast: Black Diamond – An EMOM Greta
Date: Saturday, 5/9/23
AO: #ao_mastodon
PAX: @Shiplap@T-bone@Tortuga@DQ@Panhandle@Pool Boy
FNGs: 0
Q: @Shiplap
Total: 6WoR: 40 OH Press while citing the principles of F3, Neck Rotations, SSH x 15, Picking Daiseys,The Thang: EMOM workout combined with Greta. One minute you complete an exercise with a rep count, the next minute you run the hill – no partners10 Rounds – 10 Blockees, Hill, 10 blockee, hill…..rinse and repeat – Blockees took about 40 seconds, hill took about 4517 Rounds – 15 Thrusters, hill, 15 Thrusters, hill….rinse and repeat – Thrusters took 30-40 seconds, hill took about 5018 Rounds – 20 merkins, hill, 20 merkins, hill….rinse and repeat. – Merkins took about 30 seconds, hill took just over 50@Moleskin:
Moleskin: @Da Vinci

Taking it easy on the knees

Date: 05/11/23
AO: #ao_mastodon
PAX: @Katniss @Banks @mac&cheese @Blackout @Jolly @Panhandle @Tortuga @Logs @Pool Boy @Judo @Stock boy @Big Mac @Cottontail (welcome!) @DQ
FNGs: 1
Q: @DQ
Total: 14


  • SSH
  • Goofballs
  • Arm circles

The Thang
PAX hit the upper body today. No running, no lower body lifts. All the exercises we did were tabata style: 20s work / 10s rest.
PAX started off at cooties where we did the following circuit 5 times:

  • Pull ups
  • Curls
  • V up roll ups
  • Deep swimmers press
  • Tricep extensions

We then moved to the shop where we did the following circuit 5 times:

  • Table shrugs
  • Incline plank, single arm row – left arm
  • Incline plank, single arm row – right arm

After that we laid on the tables at the shop to do the following circuit 5 times:

  • Pull overs
  • Skull crushers
  • BBSUs with shoulder press

And we had just enough time back at the flag for 50 flutter kicks

Two things had me thinking about loneliness this past week:

  • An epic performance of The Sound of Silence by Disturbed. The song reflects on how it’s so easy to get consumed by the distractions and idols of society, to the point where you no longer have time or energy to take the initiative to engage in meaningful, authentic relationships where you can open up and be supported.
  • A quote from Ted Lasso: “There is something worse out there than being sad, and that is being alone and being sad.”

F3 provides a defense against loneliness. Lean into the group. You don’t have to be sad and alone, dejected and alone, struggling and alone. This community of men carries each other.


  • Praise that @Stock boy’s son has been medically cleared of any issues after going to the hospital this week
  • Praise for @Tortuga’s daughter achieving a massive PR in her track and field event after a season of not seeing the progress she hoped for
  • Prayers for safe and fruitful travels for @Sparrow as he leaves for Thailand tonight
  • Prayers for @Crack and his family in the middle of a challenging season

Backblast: Calisthenics at Sunrise

Date: 5/11/2023
AO: #ao_dark_room
PAX: @Captain Crunch, @Noodles, @Tarzan, @Toto, @Flushy, @LeMond
FNGs: 0
Q: @LeMond
Total: 6

* Warmorama
o Motivators from 7
o Imperial walkers
o Side leg raises
o Arm circles
o Picking daisies
o Mosey around skate park
* Pre-thang at building
o 10 absolutions
o 10 Bulgarian split squats, each leg
o 10 one-legged dips, each leg
o 10 wall sit leg raises
o Balls to the walls: 1 min
* The Thang: Charles Bronson
o 50 SSHs, run around hill, bear crawl to top, jog back down
o 50 merkins
o 50 burpees
o 50 LBCs
* Extra Thang
o 4 rounds of one-armed burpees with Bernie Sanders up hill
o Failure to launch
* Mary at top of hill
o Box cutters
o Boat and Canoe
o Supermans
o Outlaws
* Moleskin
o Jordan Peterson
o An 18 year-old decides she wants to retire at 52.
o She works and works, forgetting it was a younger version of herself who made that decision.
o The faculty of rationality inclines dangerously to pride: all I know is all that needs to be known.

Sparrow’s Star Wars Orbeez Game

Backblast: May the Orbeez 4th.
Date: Thursday, May 4th, 2023
AO: #ao_mastodon
Pax: @Hancock @Stock boy @Pool Boy @Ankles @T-bone @Spokes @8-Track @Big Mac @Captain Crunch @Katniss @Tortuga @SAGA @Da Vinci @Panhandle @Sparrow @Hershey @Mater FNGs: 1
Q: @Sparrow
Total: 17

A battle to take and defend Hoffa Hill. Complete the group workout and run for the high ground. If you get hit by Orbeez or a Beefstick do 5 burpees (or 10 merkins or 10 starjumps or surrender your beefstick).

Recap: Claiming the high ground early created a strong and persistent advantage. Challengers from below believed they could take the hill if they worked together, but that remained strictly in the realm of theory. The beefstick’s didn’t factor into game play as much as I expected. Most pax held on to beefsticks instead of using them as extra lives. I think they also got forgotten during the thrill of flying water beads. @Big Mac staged a very effective beefstick attack on 5 of us at the beginning of game #2.

These were the exercises completed X 2 at the start of each game: 100 Burpees
100 Merkins
100 Star Jumps
100 Squats
100 Bonnie Blairs (1 is 1)
100 Big Boy Sit-ups
100 Mountain Climbers (2 is 1)
100 Side Straddle hops (2 is 1)
100 Flutter kicks (2 is 1)
100 Little Baby Crunches

Make listening your new superpower. You will learn more, love more, and understand more. Dedicate an entire meeting to really understanding the other person’s perspective. Or as @Stock boy put it, “What was that you were saying?”
While we were yet sinners, Christ died for us. You don’t have to clean up your act to be loved by Jesus. He was willing to die for you just the way you are. Come as you are and let his love clean you up.

May the 4th Be With You!

Date: 5.4.23

AO: #ao_dark_room
PAX: @Beaker @LeMond @Toto @Noodles
FNGs: 0
Q: @Noodles
Total: 4

WoR: Motivators x7, Tappy Taps x15, Batwings X15, Moroccan Night Clubs x15, R/L Calf Stretch

The Thang: Cinco de Cardio Circuit

PAX completed 2 Rounds of the following:

400 meters (2 laps around skating park lot)
10 Burpees
400 meters
20 Squat Jumps
400 meters
30 Box Jumps
400 meters
40 Mountain Climbers
400 meters
50 Rocky Balboas (2=1 count)

Moleskin: Don’t underestimate yourself. We are capable of doing more than we give ourselves credit for. Be gritty, welcome challenges and see them as an opportunity to continue shaping ourselves. Persevere. As some of us celebrate Cinco de Mayo, remember the history behind it. It’s become such a big part of American culture but we often just associate it with Margaritas and Tacos. The battle took place on 5/5/1862 in the city of Puebla between the Mexican Army and the French Army. The Mexican army was considered the inferior army yet defeated the much larger and experienced French army. The battle itself did not prevent French invasion but was the first battle in a war that Mexico would eventually win.

CoT: Prayers for @Toto’s M as she celebrates another year of life. We pray for many more years of celebration. Prayers for @LeMond’s father as he struggles with back issues. Bless the hands of the providers to be involved in his care. Prayers for patience, good communication and positive conflict resolution.

Everything’s Harder with a Hill

Date: 05/03/23
AO: #ao_tar_pit
PAX: @Big Mac @8-Track @The wet burrito @Tortuga @Panhandle @SAGA @Da Vinci @Jolly @Shiplap @Bloomer @Pool Boy @Blackout @DQ
FNGs: 0
Q: @DQ
Total: 13


  • SSH
  • Arm circles
  • Picking daisies

The Thang
PAX partnered up and headed to the spa. At the spa, one partner performed reps of the given exercises while the other ran down and back up the hill. The partnership performed the reps until they combined accumulated the target number. Each round concluded with a different exercise for picking up the six. Below were the exercises and reps completed for each round:

  • Round 1
    • Speed skaters – 100
    • Dive bombers – 50
    • Pick up the six: Pike Around the World
  • Round 2
    • Grave diggers – 100
    • Leg lifts to knee tucks – 100
    • Pick up the six: wall squats
  • Round 3
    • Side to side merkins – 100
    • Deep swimmers press – 50
    • Pick up the six: leg raises with coupon hold
  • Round 4
    • Big boy shoulder presses – 25
    • Alternating staggered pushups on coupon – 25
    • Pick up the six: heel overs

Round 4 had to be cut short due to time.

Distance creates distortion. Proximity creates perspective. The closer you are to people, the more accurately you understand them. The further you are, the more likely you are to have a distorted understanding of who they are.


  • Praise for @Tortuga’s daughter coming home and the work she’s done
  • Prayers for healing for @Pool Boy’s daughter, and for resilience for his family
  • Prayers for @Big Mac’s mom, her health, and wisdom/discernment for her doctors

Backblast: SAGA Beatdown SAGA – black diamond

Date: Tues, 05/02/23
AO: #ao_mastodon
PAX: @Shiplap @Panhandle @Jolly @Katniss @SAGA
FNGs: 0
Total: 5

Conditions: a great day to sucker punch one’s self
Warm-Up: Goofballs, Mtn. Climbers, Merkins, Arm Circles, Sally (squats into merkins), EMOM for 5min: 35 side straddle hops + 8 burpees

The Thang: Redrum x3 // @ Cooties x3: 10 pullups, 20 merkins + 30 squats // lap back to Hoffa & rinse-repeat into x2…however SAGA decided that SAGA was doing too much and told him to toss some merlot and jolly about while various reps continued around him…one more lap & and a redrum to finish

COT: prayed for @Crack & family / @Gummi Bear and the addition of a 2.0 / @Tortuga’s 2.0 returning / @Aloha’s coming 2.0

Moleskin: You display what you obey; obedience is the showcase of what you trust.

Announcements: #2nd-f frivolity coming on Hale Street + Sat family beatdown to notice in #1st-f

Backblast: Moving slowly in a big circle

Date: 4/27/2023

AO: #ao_dark_room

PAX: @Captain Crunch, @Banks, @Shiplap, @Noodles, @Manhole, @Tarzan, @Beaker

FNGs: 0

Q: @Beaker

Total: 7


Motivators, ic, x7

Mountain climbers, ic, x15

Sn soldiers, ic, x15

Batwings, ic, x15

Pretzel arms, ic, x27

The Thang

We completed round of the following exercises clockwise around the 0.5 mi loop, waited for the 6 holding something and then moseyed back to the rear to move onto the next round.

All rounds were completed by performing multiples of the reps listed below, starting at 1 and ending at 8. For example, 1 mountain climber (2 is 1) and 4 bear crawls, followed by 2 mountain climbers and 8 bear crawls, all the way to 8 mountain climbers and 32 bear crawls.

The rounds:

Mountain bears

– 1 mountain climber (2 is 1) and 4 bear crawls. Plank for the 6.

Dan Taylors

– 1 squat and 4 lunges (1 is 1). Al Gore for the 6.

Crab dip

– 1 dip and 4 crab walks. Plank for the 6 (EC for a reverse plank.)


– 1 burpee and 2 broad jumps. Al Gore for the 6 (Jolly for the 6 for Captain and Shippy)

Flat tires

– 1 partner derkin followed by 4 wheelbarrows. There was no 6.

Broadbees are hard. Crab dips cause complaining. We never got to duck humpers. With that, I am pleased.

45 seconds of plank at the flag, just to induce some grumbling. It worked.


To honor @Sparrow’s moleskin challenge:

An important concept that I think about is the importance of naming. When we receive a name, we are given and identity and a mission. Our identity is giving to us. It is not something we can earn, or even change. Our mission is something we are called to. We can live up to it, we can fail to live up to it, but it doesn’t change our identity.

One example of this in my life is fatherhood. On April 7, 2013, I was named "father", and I will be a father for the rest of my life. My mission is to lead my children as a father. Somedays I live into that mission, others I do not live into it nearly enough. However, regardless of my performance in my mission, I cannot change that I am a father. I can, at worst, be a terrible father, but not a non-father.

I received my most important name in my baptism, wherein I was named "son of God". All of us in this circle who are Christians are so named. Remember that this naming was God’s doing, and as such, He gave you an identity and a mission. This identity was given to you by God, not by yourself, and your performance in your mission, or lack thereof, does not strengthen nor weaken your identity as a son of God. Therefore, you are freed to live your mission as a son of God without restriction or fear.

When you live your mission fully, excellent! When you live it poorly, return to your name and remember that your identity is held in Christ, freeing you to live your mission again. Therefore, go forth today remembering your identity as father and as son of God and live into each of those callings in one way today more than you did yesterday, secure in your name(s).


YHC forgot a bunch, so let me simply note that we are all lifting up @Crack and his family right now and leave it at that.