Run Club

Backblast: We ran
Date: 10/21/22
AO: #ao_ground_zero
PAX: @Pool Boy @Beaker @Tortuga @8-Track @Toto @LeMond @Topham @Crack @Spokes @Humpty @TBTF
FNGs: 0
Q: @Tortuga
Total: 11

Warm-o-Rama: Stretch OYO

Thang: we ran south.

Moleskin: “Love me when I need it the least, because that’s when I need it the most.” This quote hangs in my parents house. My mom had an affair with a black man when I was in fifth grade. My sister is black. My dad didn’t bail on the marriage or family, even though he had every biblical right to do so. He chose, with God’s help) to love Mom when she deserved it the least.
When you want to wring someone’s neck, that’s when they most need your love. Pray that God will give you that love in that time/ season.

COT: @Crack is traveling to Michigan this weekend to spend time with his oldest 2.0, Carissa.

Backblast: Form over Function

Date: 10/18/2022
AO: #ao_mastadon
PAX: @Poolboy, @Sparrow, @Pink Drink, @Hancock, @Tortuga, @LeMond, @Jolly, @Dilbert, @T-bone, @Wet Burrito, @Beaker, @Panda Express @TBTF, @Spokes, @Panhandle, @Giggles, @Maniac, @Katniss, @Big Mac

FNGs: 0
Q: @Big Mac,
Total: 19
1. Warmorama: Motivators, Burpees, Picking Daisies, Arm Circles, Mountain Main Poopers

2. the Thang:

· Squats

o 50 Squats, first one done starts running and rest chase up Hoffa.

o Demonstrate proper form
Squats – Most common exercise to cause injury (with weight).

§ Full 90 degrees

§ No touch of arms to legs

§ Full extension at top (knees and hips extended)

o Some recommendations from YouTube

§ Stretch ankles to get better form, keep legs slightly farther apart if low flexibility.

§ Keep shoulders pinched in back.

§ Keep butt tight.

o Do 50 with proper form

· Kettlebell Swings

o Form

§ Keep back straight,

§ Flat back

§ Feel slightly wider than shoulder-width apart.

§ Hinge at hips, coupon high enough to see below it looking straight ahead.

§ Strength comes from hips.

o Do 50 with proper form, then run the hill.

· Thursters

o Form

§ Coupon in upright rack position

§ Squat to at least 90 degrees (or elbows to knees)

§ Full extension with arms above head

§ Head between arms at top

o Try to do 50 with proper form, then run hill

· Burpees

o Form

§ Chest touch ground

§ Hands clap above head with feet off the ground

§ Full stand at top (open hips)

o A recommendation from YouTube

§ Squat to get down part of the way, don’t bend and fall on arms/shoulders

· Merkins

o Wrists should be under shoulders

o Butt should be tight, abs tight, body firm

o Arms fully extend, full range of motion

o When come down, shoulder blades should come together and

o Wide or narrow is fine but don’t flare arms out.

· Repeat all 5 exercises with a bad dad joke quiz question. If you get it right run to the lamp post, wrong? Run Hoffa. Either way do 15 perfect reps first.

o Question 1: How is a wizard who raises the dead and a sexy vampire similar? They are both necromancers/neck romancers

o Question 2: What did Yoda say when he saw himself in 4k? HDMI

o Question 3: What do skinny jeans and a cheap hotel have in common? No ballroom.

o Question 4: What’s an astronaut’s favorite part of the keyboard? The space bar.

o Question 5: What’s blue and not heavy? Light blue.

· Moleskin

o We are constantly affecting our form. There is an idea in economics which I’m sure is much more beautiful in Aristotle’s metaphysics or in Beaker’s inorganic chem class that some goods take consumption capital. For example, coffee takes some investment before it tastes good.

o I have a hunch that most of the best parts of life require consumption capital. Behavioral economist Dan Ariely observes that we tend to love or value things in direct proportion to the work we put into the thing. If you want to love your body, put work into it, if you want to love music, work at it, if you want to love your children and spouse, work on it. If you want to love your relationship with God, work on it. What consumption capital are you building? What loves are you forming?

· Prayer:

o LeMond (having a girl! J Prayer for healthy development and delivery)

o Tortuga: Jackie had a good experience with chiropractor, pray the benefits last.

o Katniss: Prayer for a good birthday for the 2.0.

Backblast: Cold, wind, darkness, and pickleball

Backblast: Cold, wind, darkness, and pickleball
Date: 10/17/2022
AO: #ao_mastadon
PAX: @T-bone, @LouGee, @Tortuga, @Spit Valve, @Sparrow, @Big Mac, @Jolly, @Pool Boy, @8-Track, @SAGA, @Giggles, @Panhandle, @LeMond
FNGs: 0
Q: @LeMond
Total: 13
1. Warmorama: Happy Jacks, Windmills, Mountain Man Poopers.
2. Some Pax did the Murph, some opted for a run, and others embraced the cold darkness to play pickleball.
It is just that we should be grateful, not only to those with whose views we may agree, but also to those who have expressed more superficial views; for these also contributed something, by developing before us the powers of thought.

Bumbles Q: Farmers Revenge

Date: 10/15/22A.O: #ao_mastodon
PAX: @hancock, @noodles, @sparrow, @crack, @pink drink, @autobot, @carmen, @bumble
FNGs: 2
Count: 10
Warmup: Picking Daisies, Raise the Roof, Michael Phelps, 10 Air Squats, 10 Merkins, 10 Tbone Burpees, Run a lap around Hoffa.

The Thang: AMRAP timed by each PAX farmer carrying two coupons around the baseball field. One round of air squats, LBCs, merkins, flutter kicks, plank, air squats LBCs, Merkins, flutter kicks, burpees.
The Thang 2: 2 rounds of bear crawl up Hoffa, lunge back down. Moved picnic tables for ladies yoga. Scout run around northside half way through transitioning into scout run with one burpee before you sprint to the front.

Moleskin: Don’t take yourself too seriously. Push yourself out of your comfort zone. Be goofy sometimes.

Backblast: Greta is Back and better than ever

Backblast: Greta is Back and better than ever
Date: 10/13/22
AO: #ao_mastodon
PAX: @Shiplap @Pink Drink @Autobot @Tortuga @Jolly @Double Dip @Giggles @Big Mac @Panda Express @Panhandle @Spokes @Maniac @Hancock @Dogear @Pool Boy @Dilbert @T-bone
FNGs: 0
Q: @Shiplap
Total: 16Warm-up: SSH x 20, Tin Soldiers x 10, Mountain Man Poopers x 10, Picking Daiseys OYO, Tricep Stretch OYO, Michael PhelpsTHANG 1: Partner workout. 1 PAX runs hill while the other completes the exersize. Flip when your partner gets back and count accumulated reps.100 Blockees
200 Thrusters
300 Coupon SwingsMoleskin: Find a partner to push yourself. Someone else will help push you beyond your limits

Backblast: Monday Beatdowns are back!

Backblast: Monday Beatdowns are back!
Date: 10/10/22
AO: #ao_tar_pit
PAX: @Shiplap @Katniss @LeMond
FNGs: 0
Q: @Shiplap
Total: 3WOR: SSH x 25, Tin Soldiers, Arm CirclesThang 1: Lap around the LakeThang 2: We ran around the track and stopped at each corner to complete an exercise. The first lap we did 7 reps, second lap 14, third lap 21, fourth lap 28, fifth lap 21Corner 1: Burpees
Corner 2: Merkins
Corner 3: Bonnie Blairs
Corner 4: ThrustersMoleskin: Have great appreciation for F3. It binds us and keeps us together.CoT: Prayers for selling our house and my job transition.


Backblast: It Looked Good on Paper
Date: 10/06/2022
AO: #ao_ground_zero
PAX: @wet burrito, @Jolly, @Spokes, @Tortuga, @Hancock, @Giggles, @T-bone, @Dogear, @Pool Boy, @LeMond
FNGs: 0
Q: @LeMond
Total: 10
1. Warmorama: 5 mins
a. Imperial Walkers
b. Windmills
c. Monkey humpers
d. In unison PAX does 2-count side straddle hop and counts reps 1-5 out loud. Reps 6- 21 are all mental and everyone must stop together at 21. If anyone stops early or goes over Q has PAX perform penalty workout of Q’s choice.
e. Penalty is 10 8-ct body builders
2. Pre-thang: All about the Benjamins, OYO
1. 25 Curls for the Girls, 25 Walking Lunges, 25 Squats, 25 Walking Lunges back to your coupon, 25 Overhead Press, 25 Walking Lunges, 25 Mountain Climbers, 25 Walking Lunges back.
3. Thang 1: Parking lot drills
Paint the line: squat at bottom of each line
a. Jog back to start
b. Ski jumps
c. Up downs
4. Thang 2: Catch Me if You Can
From base of Hoffa, 5 diamond merkins, then catch man with block.
a. To return: 5 diamond merkins, then catch man doing murder bunnies
5. Thang3: rifle carry up Hoffa, Blocktanamo
a. PAX, in a circle, hold standard 8x8x16 concrete blocks straight out in front of them while one PAX sets down his block to run inside the circle pressing down on the others blocks. The next PAX sets his block down as soon as the guy next to him is on the move. Ends when the final PAX completes his lap. Works both clockwise and counterclockwise. A modified version of a PAX favorite, Guantanamo.
6. Mary
American Hammers
In a famous passage, the seventeenth-century Anglican clergyman Jeremy Taylor defined prayer using a series of metaphors, which culminated in the image of a lark:
Prayer is the peace of our spirit, the stillness of our thoughts, the evenness of recollection, the seat of meditation, the rest of our cares, and the of our tempest; prayer is the issue of a quiet mind, of untroubled thoughts, it is the daughter of charity and the sister of meekness; and he that prays to God with an angry, that is, with a troubled and discomposed spirit, is like him that retires into a battle to meditate, and sets up his closet in the outquarters of an army, and chooses a frontier-garrison to be wise in. Anger is a perfect alienation of the mind from prayer, and therefore is contrary to that attention which presents our prayers in a right line to God. For so have seen a lark rising from his bed of grass, and soaring upwards, singing as he rises, and hopes to get to heaven, and climb above the clouds; but the poor bird was beaten back with the loud sighings of an eastern wind, and his motion made irregular and unconstant, descending more at every breath of the tempest than it could recover by the liberation and frequent weighing of his wings: till the little creature was forced to sit down and pant, and stay till the storm was over; and then it made a prosperous flight, and did rise and sing, as if it had learned music and motion from an angel as he passed sometimes through the air about his ministries here below.


Backblast: Take Only What You Can Carry
Date: 10/02/2022
AO: #ao_ground_zero
PAX: @Archive, @Pool Boy, @Babe, @Dogear, @Jailbreak, @SAGA, @Jolly, @Shiplap, @Giggles, @TBTF, @LouGee, @T-bone, @Sparrow, @Spit Valve, @Double Dip, @LeMond
FNGs: 0
Q: @LeMond
Total: 16
1. Warmup Without Ruck
o 3 rounds:
o 10 SSHs 4-ct in cadence
o 10 squats
2. Ruck walk, stopping for:
o 10 big boy sit-ups
o 10 thrusters
o 10 swings
o Repeat multiple times
3. Movement with Ruck included
o Army crawls between lamp posts
o Lunge walks with twist over forward leg
o “Ladylike” movement along path
o Bear crawls up Hoffa
4. Hold plank for 1m30s
Very early in the morning, while it was still dark, Jesus got up, left the house and went off to a solitary place, where he prayed. ~ Mark 1:35 NIV

Backblast: Tour de Mastodon

Date: 10/01/22

AO: ao_mastodon
PAX: Hancock Bloomer Carmen Jailbreak Noodles Captain Crunch (Sisyphus) TBTF Spokes
FNGs: 0
Q: Hancock
Total: 8

Conditions: 50 degrees, sunny, fog early in the workout

Warm-up: SSH, mountain climbers, T-bone burpees, picking daisies

Thang 1: run to Dan Taylor alley. 1st bridge cross on your hands. 2nd bridge bear crawl.

Thang 2: Dan Taylors across field

Thang 3: Run back to (missing) flagpole & take coupons to COOTEEs

Thang 4: Partner exercises. Pull-ups & merkins, then LBCs & goblet squats

Thang 5: mosey to pool house parking lot
• More partner exercises. Farmer carry across parking lot & burpees.
• Suicides

Thang 6: mosey with coupons to Hoffa & recover with a redrum.

Moleskin: Proverbs 17:9 “Love prospers when a fault is forgiven, but dwelling on it separates close friends.”

We forgive a friend, not for some small slight, but a major screw-up. This is grace. But to harp on it in your head, over and over, or to remind that friend “you know, I totally let you slide on that…” will drive a wedge between you two. If you’re going to give grace, give it. Because, really, if you’re going to receive grace, you would want to actually be given grace.

CoT: Prayers for our health, for injured pax Da Vinci Banks T-bone @Big Mac, for stress on our lives, be it financial, marital, job, whatever, for Ukraine, and gratefulness for our brothers in F3/Christ we do life with and lean on one another