Backblasts

Samsonite 7:25 AM

Backblast: UBU Monday
Date: 10/16/2023
AO: #ao_mastodon
PAX: @Tortuga @TBTF @Buns @Ankles @Gummi Bear @Cheese @Banks @Shiplap @Jolly @Hershey @Da Vinci @SAGA @Spit Valve @dewey @T.B. @Crack @Pool Boy @Stock boy @Sparrow @DQ @LouGee @Samsonite @8-Track
FNGs: 0
Q: @Samsonite
Total: 23
Conditions: Consistent Crispy Cool Conditions. Convivial.

WoR: Perfect Motivators (IC). Exquisite Tappy-Taps (IC). Expertly Selected Stretches (OYO). Beautiful Arm Circles (Forward, Back, Overhead Claps, Seal Claps) (IC).

All the Thangs: , , , + murphing? Maybe?

CoT: Conflict in Israel/Gaza
Moleskine: Train It + Gain It. We grow and strengthen the muscles, brain power, and spiritual qualities that we use. There is no real separation between these parts of our selves. Find the things you want to gain, and train there.

Announcements: 3 (more) Sundays of @Samsonite Part of the 2nd F. If I may, I would encourage either Oct 29 or Nov. 5. It would be fun to have an F3 contingent at the Show! Also, Thursday Night Football Garage Party @Shiplap (November 9th)

Date: 10/14/2023
AO: #ao_mastodon
PAX: @Sparrow @Stock boy @Bloomer Binky (FNG) @Captain Crunch@Jailbreak@TBTF (QIC)
FNGs: 1
Q: @TBTF
Total: 7
Conditions: Mist Moisty Metropolis of Molecules (Weather vocabulary courtesy of @Gummi Bear; https://f3-wheaton.slack.com/archives/C02GPQVMQDN/p1695752312384489)WoR: SSH (IC) x25, @T-bone Burpees OYO (10), Copperhead Squats IC (15), Abe Vegoda (IC) x10, Arm Circles (a bunch)Thang: utilized the "wester-most" loop for multiple laps (~1/3 mile with 15 light posts along the way)
– Lap 1 – Burpees at all light posts (set goal between 3-5 reps per stop)
– Lap 2 – Blockees at all light posts (set goal between 3-5 reps per stop)
– Mid-Point Coupon Work –
– Shoulder Press (set goal between 20-30 reps), SSH "rest" IC x25
– Coupon Curls (set goal between 30-40 reps), Plank Jack "rest" IC x25
– Goblet Squats (set goal between 30-40 reps), High Knees "rest" IC x26
– Lap 3 – Merkins at all light posts (set goal between 3-5 reps per stop)
– Lap 4 – Squats at all light posts (3 reps) – done for speedCoT: prayers for peaceful resolution in Ukraine and Gaza/Israel conflicts
Moleskin – value of direct and transparent guidance/say what needs to be said not what the recipient wants to hear

Date: 10/12/23
AO: #ao_mastodon
PAX: @Sparrow @Archive @Da Vinci @Ankles @Panhandle @Jolly @Mad Cow @T-bone @Jailbreak @Banks @Cottontail @Tortuga @Pool Boy @DQ
FNGs: 1
Q: @DQ
Total: 14

WoR

• SSH
• Goofballs
• Pickin daisies
• Arm circles

Thang 1
Pax lined up in the field facing Hoffa and did one round of:

• Murder bunny to the base of Hoffa
• Rifle carry up Hoffa
• 50 bent over rows at the top of Hoffa
• Rifle carry back down
• Reverse murder bunny back to start

Thang 2
Pax moved to Cooties where we targeted doing 50 reps of the following exercises, with a 12 min time limit:

• Pull ups
• We’re not worthies
• Grave diggers
• Good morning upright rows (this was done with two Baby O blocks

50 reps of each of those in 12 minutes was quite a stretch

Thang 3
Pax moved to The Shop where we targeted doing 80 reps of the following exercises, with a shorter 9 min time limit (just for the sake of ending on time)

• Incline plank single arm rows
• Pull overs
• Twisty curls with two Baby O blocks

80 reps of each of these was an extreme stretch… but hey it kept people moving.

Moleskine
My M came home from her weekend trip with friends overwhelmed with gratitude for me as a husband and father. I responded by saying I’m so glad you have this shining image of me right now, because I need to confess a couple failures of mine over the past couple days.

While I was more focused on my failures, Erin shared with me the bigger picture of how awesome I’m doing. I’m certain this is true of every man a regular part of F3. It’s an intentional decision to almost daily challenge yourself to grow as a HIM.

So be reminded of two things:

• You’re doing GREAT! You’re here. You show up in life in all areas. You’re doing GREAT!
• Keep working through personal struggles you face. You’re not defined by these struggles. But be honest about them and bring them to God and your M, and you will have the power to overcome and grow.

COT

• Prayers for Israel war
• Prayers for all Ms and our marriages. May our bond with our Ms continue to strengthen every day.

Backblast: Grinding through it

Date: 10/12/2023

AO: #ao_dark_room

PAX: @Beaker, @Best In Show, @Toto, @Captain Crunch, @Noodles, @Manhole, @LeMond

FNGs: 0

Q: @LeMond

Total: 7

• Warmorama: 5 mins

  • Motivators from 7.

  • Groiners: 20

  • Mountain Man Pooper: 10

  • Side lunges: 15

  • Arm circles: 10 in each direction

• Pre-thang 1:

  • Balls to the walls: 1 minute hold

  • Wall sit: 1 minute hold

  • Balls to walls, 5 shoulder press ups.

  • Wall sit: 10 alternating leg lifts

• Pre-thang 2 at backside of hill

  • Each Pax army crawls midway, clock merkins: 5 each direction. Bernie Sanders up and over. Run back.

  • Second round: 10 clap merkins.

• Main Thang: 5 thrusters on one cone, rifle carry to the middle (5 hand-release merkins) rifle carry to the other cone for 5 coupon swings. Travel back. Every time you are in the middle, 5 man makers. Number of reps of coupon work are 10, then to 15, back to 10 and then 5.

  • Coupon: rifle carry or curls.

• Notes: we ran out of time for Mary but we got through the main thang!

• Moleskin: reflections on planting a Kentucky Coffee Tree for my daughter.

  • After planting a tree, some people will add stakes and wire supports, but this hurts the tree because the tree doesn’t develop the strength to withstand strong winds.

  • It’s not a good idea to add fertilizer to a tree right after planting it because the tree will focus on growing its branches, not on developing a strong root base.

Backblast: The Sequel to BoPeep’s Black Diamond

Date: 10/11/2023

AO: #ao_tar_pit

PAX: @8-Track, @Panhandle, @Shiplap, @T-bone, @Tortuga, @Jolly, @Bo-Peep, @Captain Caveman, @Banks, @Ankles, @Samsonite, @Big Mac, @Spit Valve

FNGs: 0

Q: @Jolly

Total: 13

Conditions:

Perfect fall morning.

WOR:

Side straddle hops

Abe Vigodas

T-bone Burpees

OYO Stretches

Thang 1

Set up

4 cones set roughly 40-50′ apart in a square one cone in the middle.

4 stations

1. Squats with a curl (Squirrels) x 20
2. One Arm Rows x 20 each arm
3. Big Boys with Coupon x 20
4. Calf Raises with Coupon x 40

In between each station you return to center with the MOT being lunges and complete 5 American Hammers with coupon

Thang 2

After completing the first round PAX broad jump burpee’d around the square —at each corner PAX completed 5 Mucho Leggo.

While completing Thangs 1 and 2 we had a 5min EMOM. Every five minutes PAX stopped what they were doing and had 1 minute to complete 35 SSH and 8 Burpees.

Rinse and repeat for about 30-35 minutes

Cool down:

1 min squat hold

1 min plank

COT:

Moleskin—James 1-19: “My dear brothers and sisters, take note of this: Everyone should be quick to listen, slow to speak and slow to become angry

Date: 10.03.23

AO: #ao_tar_pit

PAX: @Jolly @Shiplap @Panhandle @DQ @Tarzan @Best In Show @Da Vinci @SAGA @Tortuga @Beaker

FNGs: 0

Q: @Beaker

Total: 10

WOR: Goofballs (ic, x40), tin soliders (ic, x15), Thunderstruck (plank during song, merkins at "thunder")

Rifle carry to the top of the hill in front of the school. If you want to put the block down, stop moving and do curls and until you are properly rested.

The Thang

20 reps each of three exercises, mosey down the driveway to the bottom of the hill, all you got back up.

Burpee spittoon to 100 (For a burpee spittoon, the PAX must accumulate 100 burpees, 5 at a time. The first PAX back to the top of the hill begins doing burpees. When they get 5, they bank them by saying "5". The next PAX to complete 5, including the original PAX, says "10", and so forth, until 100 burpees are banked.

Repeat with 15 reps of the exercises, including the burpee spittoon.

Repeat with 10 reps of the exercises, including the burpee spittoon.

Repeat with 5 reps of the exercises, including the burpee spittoon.

Go through all of the above again with the round 2 exercises.

We completed 20 and 15 reps of round 2. Round 3 was a pipe dream.

Round 1

Block over merkins (2 is 1)

Thrusters

4 is 1 American Hammers

Round 2

Standing skull crushers

Grave diggers (2 is 1)

WWIII situps

Moleskin:

Joseph Ferrari is a psychology professor at DePaul, a Catholic deacon (I got this wrong originally) and the foremost expert on procrastination. He argues that the majority of procrastination is not a time management issue, but is a fear avoidance issue. The core of the matter is a fear of failure. His estimation is that successful people fail 15% of the time. They still succeed a significant amount, but failure is not an uncommon part of their lives. Successful people accept the possibility of failure and don’t run away from this possibility.

The prescription: seek out activities where you may fail, but the stakes are low, so that you can learn that failure is not a game ender, but can be weathered.

COT: Thankfulness for the PAX, prayer for all the @SAGA is going through.

Date: 10/3/2023
AO: #ao_mastodon
Pax: @raisin (downrange, Hotbox’s brother), @Samsonite, @Aloha, @Banks, @Buns, @Brockovich, @Gummi Bear, @Captain Crunch, @LeMond, @Pool Boy, @Crack, @Sparrow, @Hancock
FNGs: 0
Q: @Hancock
Total: 13

Conditions: about 60 degrees, dew on the ground.

WoR: SSH, mountain man poopers, stretches.

Thang 0 (before the thangs): split into two teams. All did 10 merkins and ran one lap around tennis court parking lot. Pax lines up in the order of finishing, and then counted off into two teams. YHC graciously sat out for the workout to make the teams even, and for no other reason whatsoever.

Thang 1: murder bunny relay. Two at a time from each team murder bunny up Hoffa and come back down. The next two start then. First team done wins. Pax did reps as they waited.

Thang 2: thruster up Hoffa relay. Coupons were placed halfway up Hoffa. One pax runs up, does 10 thrusters, and comes back to tag the next Pax.

Thang 3: green Sally up intermission. We all stopped during the thruster relay to do a green Sally up together.

Thang 4: The Contender. True to American Gladiator tradition, we competed in an F3 version of the beloved event. Two Pax stand on their own coupon, spaced apart about one coupon length. Goal is to push the other Pax off the coupon. Best of three rounds. Worked best when the contenders started in a one hand grip, and each contender had one teammate behind them, one arm allowed to help stabilize the contending Pax. No injuries reported, so this was a success. Waiting pax did reps of… cheering on and encouraging their teammates under threat of burpees if there wasn’t enough cheering.

No penalty burpees we’re given.

Thang 5: bear crawl relay. Two Pax bear crawl up the hill. Remaining Pax did reps at the bottom.

Thang 6: lunge walk relay. Two Pax lunge walked from the hill to the path and back, stopping for 10 merkins. Waiting Pax cheered on their teammates.

Winner: Team 2! Congrats gentlemen! Post your 🏆 emoji as your Slack status with pride.

Moleskin: Hebrews 12:11 NIV- “No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it.”

CoT: Prayers for @Crack’s household with travels and a busy schedule for the week.

Backblast: Frisbee Date: 9/29/23
AO: #ao_flat_earth
PAX: @Cheese @Spokes @Tortuga @Jolly @LeMond @Banks @DQ @Bones @Hershey @8-Track @Oompa @macncheese @Crack @Gummi Bear
FNGs: 0
Q: @Banks
Total: 14

WoR:
42x SSH IC
Stretch OYO
Loop around the field

The Thang
Ultimate Flying objects were thrown and sometimes caught. Some points were scored.

Moleskin
Treat yourself like you would take care of someone else. In order to be your best for others, you need to take time for yourself

Date: 9/26/2023

AO: #ao_mastodon

PAX: @Bloomer, @Samsonite, @Pool Boy, @Aloha, @Ankles, @Hancock, @LeMond

FNGs: 0

Q: @LeMond

Total: 7

• Warmorama: 5 mins

  • SSHs: 20

  • Abe Vigodas: 15

  • Frankenstein: 15

  • Arm circles: 10 forward and backward

• Pre-Thang

  • 12 alarm clocks OYO

  • Mosey to Aquatic Building, scout run

  • Balls to walls on pool building for 1 minute

  • Wall sit for 1 minute.

  • Balls to walls for 30 seconds.

  • Wall sit, then 10 leg lifts each side.

• Thang 1: parking lot suicides.

  • 50 8-ct bodybuilders between partners

  • Suicide runs: 2,4,6,8 lines

• Flat Tire, from path around ballfield.

  • Partner 1 gets into wheelbarrow and takes 4 steps then does 1 derkin, takes 8 steps and does 2 derkins. Pax completed 6 rounds each

• Ring around Hoffa, a solo trip

  • 75 merkins: regular, narrow, wide, your choice

  • 75 Jungle Boy Squats

  • 75 Big Boy Situps

• Moleskin

  • Litany of Humility

    • O Jesus, meek and humble of heart,

    • Hear me.

    • From the desire of being esteemed,

    • Deliver me, O Jesus.

    • From the desire of being loved,

    • Deliver me, O Jesus.

    • From the desire of being extolled,

    • Deliver me, O Jesus.

    • From the desire of being honored,

    • Deliver me, O Jesus.

    • From the desire of being praised,

    • Deliver me, O Jesus.

    • From the desire of being preferred to others,

    • Deliver me, O Jesus.

    • From the desire of being consulted,

    • Deliver me, O Jesus.

    • From the desire of being approved,

    • Deliver me, O Jesus.

    • From the fear of being humiliated,

    • Deliver me, O Jesus.

    • From the fear of being despised,

    • Deliver me, O Jesus.

    • From the fear of suffering rebukes,

    • Deliver me, O Jesus.

    • From the fear of being calumniated,

    • Deliver me, O Jesus.

    • From the fear of being forgotten,

    • Deliver me, O Jesus.

    • From the fear of being ridiculed,

    • Deliver me, O Jesus.

    • From the fear of being wronged,

    • Deliver me, O Jesus.

    • From the fear of being suspected,

    • Deliver me, O Jesus.

    • That others may be loved more than I,

    • Jesus, grant me the grace to desire it.

    • That others may be esteemed more than I,

    • Jesus, grant me the grace to desire it.

    • That, in the opinion of the world, others may increase and I may decrease,

    • Jesus, grant me the grace to desire it.

    • That others may be chosen and I set aside,

    • Jesus, grant me the grace to desire it.

    • That others may be praised and I go unnoticed,

    • Jesus, grant me the grace to desire it.

    • That others may be preferred to me in everything,

    • Jesus, grant me the grace to desire it.

    • That others may become holier than I, provided that I may become as holy as I should,

    • Jesus, grant me the grace to desire it.

• “You must practice seeing yourself with a little distance, cultivating the ability to get out of your own head. Detachment is a sort of natural ego antidote. It’s easy to be emotionally invested and infatuated with your own work. Any and every narcissist can do that. What is rare is not raw talent, skill, or even confidence, but humility, diligence, and self-awareness.”

Backblast: Run and gun
Date: Thursday, 9/23/23
AO: #ao_mastodon
PAX: @Maniac, @TBTF
FNGs:
Q: @Stock boy
Total: 3

WoR: Motivators, arm circles forward/backward, seal claps, overhead claps, Abe Vigodas, stretch on your own

Thang 1: 16’s – coupon calf raises / goblet squats

Thang 2: 3 rounds alternating sprints / coupon lunge walks up Hoffa

Thang 4: Tabata alternating overhead presses and coupon curls

Thang 5: Tabata alternating pull-ups and merkins

Thang 6: Tabata one arm rows alternating arms

Moleskin: I relayed a dream I had last night. It was Christmas, and I was at a large gathering with extended family. I was standing at the top of some stairs, and looking down at the large room, observing the festivities. At the far end of the large room, I saw a small girl about 2 – 3 years old, and suddenly realized it was my daughter. She looked up at me, grinned, ran across the room, and began to climb the stairs to me. When she got to the step below me, I reached down, took her in my arms, and we hugged, smiling.

Suddenly my vision faded to black, then slowly returned. When it did, my daughter was no longer in my arms. I gasped audibly enough that everyone in the grand room below quieted and stared at me. I cried out, “She’s gone!” It then dawned on me that my daughter is not a toddler anymore; that I was past that point in our lives, and that she is grown. A deep sense of sorrow overwhelmed me and I began to sob.

I’ve had dreams similar to this a few times, with my other children. I realize that I long for the days where my children were young, innocent, full of wonder, and loved just spending time with me.

Prayers: Pray for @Maniac for a successful hosting of some people from Church that he doesn’t know very well. Pray for @TBTF as he takes his kids to a birthday party, that he’ll appreciate the time spent with them. Pray that my F3 party will be a success (I think it was).