Backblasts

Date: 2025-06-09
AO: ao_tar_pit
Q: DQ
PAX: Panhandle, Tortuga, Jolly
FNGs: None
COUNT: 4
WOR:
– SSH
– Goofballs
– Abe Vigodas
– Arm circles
– Copperhead squats
– Calf stretch

Thang 1:
Fat Amy with blocks. After completing each exercise, run up the ramp, do 10 star jumps at the top, run back down. Exercises were: • 50 goblet squats
• 40 BBSUs
• 30 lunges
• 20 coupon swings
• 10 blockees

After blockees, reverse your way all the way back up to 50 goblet squats.

Thang 2:
Partner up. Partner 1 farmer carries coupons to top of hill, does 15 thrusters, comes down. Partner 2 does a hold while they wait for Partner 1 to return. Switch

Each PAX went up the hill 4 times, and completed the following holds: • Regular plank
• Side plank left
• Side plank right
• Boat / Canoe

Moleskine:
Joshua 24:14-15
“Now therefore fear the Lord and serve him in sincerity and in faithfulness. Put away the gods that your fathers served beyond the River and in Egypt, and serve the Lord. 15 And if it is evil in your eyes to serve the Lord, choose this day whom you will serve, whether the gods your fathers served in the region beyond the River, or the gods of the Amorites in whose land you dwell. But as for me and my house, we will serve the Lord.”

We don’t pray to a golden calf anymore, but there are still idols we’re likely worshipping that prevent us from letting God be lord over our whole life. Here are 7 idols to throw away: • Comfort: We choose ease over obedience
• Control: you’re trusting in your plan more than God’s providence • Image: We value perception over authenticity
• Entertainment: We numb our souls instead of nourishing them • Affirmation: We crave applause more than God’s approval
• Culture: We conform to the world instead of being transformed by the Word
• – Achievement: We strive for a blessing instead of living from one. If I’m not producing, I’m not valuable

COT:
– Tortuga’s 2.0 handling a conflict with a friend on her trip

Tags: ao_tar_pit, Panhandle, Tortuga, Jolly

Date: 2025-06-09
AO: ao_ground_zero
Q: Pool Boy
PAX: Big Mac, Crack, Mr Roboto, Stock boy, Noodles, Manhole, Dr. Phil, Audible, Katniss, T.B. FNGs: None
COUNT: 11
WOR: Goofballs, Abe Vigodas, OYO stretching

The Thang: Ran or rucked north

Moleskine: I often find myself being too harsh with my kids. You probably do too. Whether it’s with your kids or someone else who’s important in your life, take some time to look at the big picture: Responding with patience and graciousness is going to be way better for the other person and your relationship with them.

COT:
– Crack – SIL c-section today
– T.B. – big job interview Wednesday
– Manhole – dad got good medical test results recently
– Big Mac – 3 y.o. that has been mentioned before with tumor. Previous outlook was grim. Recently the outlook is much better.

Tags: ao_ground_zero, Big Mac, Crack, Mr Roboto, Stock boy, Noodles, Manhole, Dr. Phil, Audible, Katniss, T.B.

Date: 2025-06-07
AO: ao_flat_earth
Q: Jolly
PAX: Tortuga, Mr Roboto, Candyland, Spokes, Swish, White Noise, Stump, Panda Express, Jack, Oompa, Coach T, KerPlunk, Scoopy FNGs: None
COUNT: 14
WOR: SSH, down and back

The Thang: Ultimate

Moleskine: step up and lead

COT:

Tags: ao_flat_earth, Tortuga, Mr Roboto, Candyland, Spokes, Swish, White Noise, Stump, Panda Express, Jack, Oompa, Coach T, KerPlunk, Scoopy

Date: 2025-06-07
AO: ao_mastodon
Q: Falsetto
PAX: Stock boy, Cheap Shot, Falsetto, TBTF
FNGs: None
COUNT: 4
WOR:[ ] SSH ICx20
– [ ] Abe Vigodas IC x10
– [ ] Mountain Man Poopers ICx10
– [ ] Arm Circles, foreward/backward IC x10
– [ ] Seal Claps ICx10

“Electric Sunrise” – Plini (meter=11)
– [ ] Farmer Carry coupons with partner to Hoffa after each partner to fail, then ALL rifle carry.

Thang 1: “Pneuma” – TOOL (m=6 and 5)
12:00 min EMOM
– [ ] 4 cycles of 3 exercises: 40 Curls, 50 sec. Plank, 40 Squats w/ coupon

**Baseball field lap and back to Hoffa

Thang 2: “Them Bones” -Alice in Chains (m=7) Burpees in rhythm for entire song; when meter changes to 4, then slow to T-bone Burpees.

Thang 3: “Invincible” – TOOL (m=7)
12:00 EMOM: A-BOMBS (2 cycles)
– [ ] Ascend Hoffa (Manrise)
– [ ] Blockees x15
– [ ] Overhead Press x25
– [ ] Merkins x25
– [ ] BBSU x25
– [ ] SSH x50

“Changes” – Yes (m=changing)
Pickup coupons and farmer carry/rifle carry back to base.

COT:
Count-off
Name-o-ram-a

Moleskine:

Consider if you are pursuing “Resume virtues” or “Eulogy Virtues.” It’s tempting to pursue things you can put on your resume. Instead pursue your own character and integrity and how you can love others well. These are the Eulogy virtues that people will speak about you when your time comes.

Tags: ao_mastodon, Stock boy, Cheap Shot, Falsetto, TBTF

Date: 2025-06-03
AO: ao_mastodon
Q: Ankles
PAX: LeMond, Mr Roboto, Katniss, Stock boy, Falsetto, Audible, Ankles FNGs: None
COUNT: 7
WOR: SSH, T-boneBurpees, Abe Vigodas, Picking Daisies, Runners Stretching

The Thang:

3 Picnic Games:

Game 1: Cooperative Tortuga Style HooverBall

– Main ongoing game throughout beatdown.
– Used 7lb medicine ball & volleyball net.
– PAX cooperate to extend rallies as long as possible.
– After PAX fields the ball, immediately switch to other side of net. – PAX cannot field ball twice in a row.
– PAX responsible for a rally ending—thrower, one or more intended recipient, or everyone; honor system used—(“Offending PAX”), must immediately leave HooverBall court.
– Offending PAX must complete one of the other “picnic games” (see below) before returning. – Non-Offending PAX remain & immediately start next rally.

Game 2: Sack Race

– PAX put both legs in a provided nylon sack.
– PAX hops down to the 1st base foul ball line & back.
– Once task is complete, PAX immediately rejoins ongoing HooverBall rally.

Game 3: Spoon & Egg Race

– PAX balances one of the wooden eggs on one of the wooden spoons provided.
– PAX must travel around the baseball diamond balancing the egg, stopping at each base.
– PAX does 3 burpees at the base once they arrive if the egg was not dropped in that leg. If it was, PAX does 5 burpees instead. – Once task is complete, PAX immediately rejoins ongoing HooverBall rally.

Moleskine:

In Life, Progress is Not Linear

Whether trying to improve oneself or trying to help others, remember that progress is rarely even & linear. Do not get discouraged or impulsively change tactics just bc one doesn’t see immediate results. Like boiling water, sometimes one is doing everything “right” & all that’s required is consistency & some patience.

COT:

Katniss’s 2.0 Sadie & her upcoming MRI.

Transition to summer & for safety/grace in all the travel & different routines that come with a new season of life.

Tags: ao_mastodon, LeMond, Mr Roboto, Katniss, Stock boy, Falsetto, Audible, Ankles

Date: 2025-06-07
AO: ao_tar_pit
Q: Beaker
PAX: Dungy, T-bone, Da Vinci, Panhandle, DQ, Bo-Peep, Big Mac, SAGA, Beaker FNGs: None
COUNT: 9
WOR: Lab around the lot. Windmills, ic. Merkins, ic. Squats, ic. Arm Circles, ic. Penalty burpees for Bo-Peep and SAGA.

The Thang:
http://K.I.SS.
100 merkins
400 m run
90 squats
400 m run
150 burpee spittoon
80 merkins
400 m run
70 squats
400 m run
150 burpee spittoon
60 merkins
400 m run
50 squats
400 m run
100 burpee spittoon
40 merkins
400 m run
30 squats
400 m run
50 burpee spittoon
20 merkins
400 m run
10 squats
800 m run

Moleskine: We live in an increasingly factionalizing world. F3 is a rare place where men who would otherwise never get to know each other can become friends. Take full advantage of it. Find a PAX who wouldn’t be in you circles and have a 1-on-1. Get to know him and learn from him.

COT: 3 year old with a brain tumor, praise for Panhandle’s 2.3 and her good experience at HoneyRock.

Tags: ao_tar_pit, Dungy, T-bone, Da Vinci, Panhandle, DQ, Bo-Peep, Big Mac, SAGA, Beaker

Date: 2025-06-06
AO: ao_ground_zero
Q: Toto
PAX: Beaker, Stock boy, Cottontail, Portage, Panhandle, Mr Roboto, The wet burrito, Noodles, Katniss, DQ FNGs: None
COUNT: 11
WOR:
None

The Thang:
5 runners, 4 ruckers, 2 walkers
Headed north. 3 PAX took the alternate route back through the Lincoln Marsh.

Moleskine:
Lamentations 3:22-24. If a man could affirm this in the devastation of a (tragically preventable) war, then we can as well regardless of our circumstances.

COT:
Mr Roboto potential health concern

Tags: ao_ground_zero, Beaker, Stock boy, Cottontail, Portage, Panhandle, Mr Roboto, The wet burrito, Noodles, Katniss, DQ

Date: 2025-06-06
AO: ao_flat_earth
Q: Shiplap
PAX: Tortuga, Swish, Guppy, Jack, Stump, Jolly, Banks, Candyland, Gummi Bear, Krampus, Shiplap, LouGee, LeMond FNGs: None
COUNT: 13
WOR: SSH, down and back

The Thang: Ultimate

Moleskine: Never Give up

COT: Stump moving to Australia, Lemond’s brother in law.

Tags: ao_flat_earth, Tortuga, Swish, Guppy, Jack, Stump, Jolly, Banks, Candyland, Gummi Bear, Krampus, Shiplap, LouGee, LeMond

Date: 2025-06-05
AO: ao_mastodon
Q: Tortuga
PAX: Bo-Peep, Panhandle, Mr Roboto, Archive, Cheese, Stock boy, SAGA, Falsetto, nemo FNGs: None
COUNT: 10
WOR: ssh, short mosey, stretching

The Thang: pullups, dips, pistol squats, patty cakes, bridge crossing, Dan Taylor, monkey bars, mucho leggo, wall sit

Moleskine: seek to serve and ask for help

COT: Panhandle 2.0 lsat, Bo Peep and family adjustment, Falsetto M placing international students, Archive Dad memory loss

Tags: ao_mastodon, Bo-Peep, Panhandle, Mr Roboto, Archive, Cheese, Stock boy, SAGA, Falsetto, nemo

Date: 2025-06-05
AO: ao_dark_room
Q: Banks
PAX: Flower Boy, Jolly, Framed, Crack, Noodles, LeMond, Lakers, Beaker, Banks FNGs: None
COUNT: 9
WOR: the usual
– 7x motivators
– 10x windmills
– 10x mountain man poopers
– 10x Merkins IC
– Stretch OYO

The Thang: tortoise and the hare BOMBS
The PAX partnered up and while one farmers carried around the loop, the other would do the exercise and then run to catch up and switch. Exercises were 5 sets of each: – Burpees
– Outlaws
– Merkins
– BBS
– Squats

Moleskine:
You can’t carry the load forever, stop and take a break every once in a while.

COT:parents and kids starting summer routines

Tags: ao_dark_room, Flower Boy, Jolly, Framed, Crack, Noodles, LeMond, Lakers, Beaker, Banks