Category: Uncategorized

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
Blockees
Curls
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

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

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

Warm-O-Rama:

• 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.

Moleskin:

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.

Prayer:

Healing for Naomi

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

Warm-O-Rama:
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

Moleskin
Be consistent and show up everyday.

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

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!

Date: 12/29/22
AO: #ao_mastodon
PAX: @Moneypuck, @Tortuga, @Panhandle, @Big Mac, @Swish, @T-bone, @Hancock, @Maniac, @LouGee, @Katniss, @Dilbert
FNGs: 0
Q: @Dilbert
Total: 11
Conditions
43*F, No misery experienced (GMI = 0), Wet and sloppy flat land with an icy HoffaWoR
SSH, Abe Vigodas, Arm circles (little and big), MerkinsThe Thang
A workout focused on your whole core, including your arm core and your leg core.PAX partnered up at the base of Hoffa, sharing a half coupon between the two. Six rounds of exercises were performed. Each round consisted of one PAX performing the exercise AMRAP while the other ran up and down Hoffa (or to a distant light post, since Hoffa ended up being pretty slick). When the running PAX made it back to the base, the two PAX switched. This was then repeated once more so each PAX performed each exercise twice.Round 1: High plank pull throughs
https://www.youtube.com/watch?v=Zko5x2SoQmoRound 2: Travolta lunges
Named "Travoltas" by @Tortuga. Introduced to the PAX as "Lunge and reach". I see in the exicon there are already "Travoltas" and "Travolta Merkins". So I added "lunges" to this Travolta exercise.
https://www.youtube.com/watch?v=a1tvKGRUwvwRound 3: High plank rows
https://www.youtube.com/watch?v=RDfw6I1ukGMRound 4: Woodchop lunges
https://www.youtube.com/watch?v=SlI6xLUmX5sRound 5: One arm block swings
https://www.youtube.com/watch?v=r777bo9KuY4Round 6: One arm merkins with coupon assist
We can all dream of doing a one arm merkin. Today, we used the coupon to modify a pushup that puts more load on one side of the torso than the other.
https://youtube.com/clip/UgkxsJEIVJg8S0qmB6wn6wc5J8mSeht2HznCMary
Hip raise with leg raise. 12 reps each leg IC
Bird dog bear: 20 reps IC (https://www.youtube.com/watch?v=k6zpQCoDgZs)
Dead bugs: 40 reps ICCOT
@Moneypuck joined us today. He is a member of F3 Puget Sound. Welcome!Prayers for @Archive as he and his M welcomed their new baby this week, for @Guillighann‘s daughter and an upcoming surgery, @Pool Boy’s daughter Naomi’s current sickness.Moleskine
Philippians 4:8 – "Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things."When my M and I are in the trenches, feeling stretched, just getting through the days and not having much time to connect ourselves, I tend to look at her primarily as a coworker. I don’t show her as much love and grace. I’m in a hurry and I get more easily irked if she doesn’t live up to unrealistic expectations I have for her.What habit can I put in place, or how can I tune my environment, so that I’m thinking of more of the true, lovely, and commendable things about her. One thing I did was change the background of my phone to be a picture of her and my 2.0 that shows off how wonderful she is. Now the hundreds of times I look at my phone each day, I am reminded of everything good about my lovely bride.My challenge to the PAX is to identify areas where you can tune your environment or build habits to feed yourself more Philippians 4:8 style thoughts.

Date: 12/27/22
AO: #ao_mastodon
PAX: Captain Crunch, Crack, Dilbert, Hancock, Jolly, LeMond, Panhandle, SAGA, T-Bone, Tortuga
FNGs: 0
Q: Crack
Total: 10

Conditions: 5°F, partly to mostly cloudy, light breeze
GMI (Gloom Misery Index): 37

YHC decided to gift the PAX with one final Q for the year. Thoughts of ways to incorporate 3 French Hens crossed my mind for several hours last night, but alas, I couldn’t make it happen. Instead, we ended up with a classic Crack Q

Warm-o-Rama: SSH, Tappy Taps, Bat Wings, Michael Phelps

Thang 1: Our tour of the AO started counter-clockwise this time, in Bataan Death March style (last PAX drops and performs 5 burpees, then sprints to front of line). At the approximate half-way point we arrived at Dan Taylor Alley. This, of course, means Dan Taylors! After traversing the field in squat-lunge 4x pattern, we regrouped and continued our March. We arrived back at Hoffa right as YHC got to my second round of burpees, meaning all PAX got to perform 2 rounds.

Thang 2: The PAX counted off by 2’s, and separated into two groups. (Somehow we ended up with 6 Ones and 4 Twos. Not sure who couldn’t count…) The Ones started at Hoffa, bear crawling up to perform 10 burpees at the top. Meanwhile the Twos headed to the SHOP and performed 30 picnic table presses. The groups switched, and much mumbling was heard from both groups. Round two found PAX crab-walking up Hoffa, and round three saw them Bernie’ing up. Round three also switched things from table presses to atomic merkins.

Mary: With almost exactly 5 minutes remaining, the PAX circled up for American Hammers, Flutter Kicks, BBSUs, slow-cadence Merkins, and Crunchy Frog.

Date: 12/26/22
AO: #ao_mastodon
PAX: Captain Crunch, Crack, TBTF, Tortuga
FNGs: 0
Q: Crack
Total: 4

YHC grabbed the Q spot at the last minute, and encouraged the PAX to “eat, drink, and be merry, for tomorrow we RUCK!” Apparently that scared away some of the usual Monday PAX, because only 4 HIM showed up. Fascinating, as it was 28°F warmer at startex than it had been on my previous Q! Practically t-shirt weather, right?

After a short warm-o-rama of SSH, Abe Vigodas, and Merkins in cadence, we headed out at a moderate ruck pace. The plan was to stop at various points along the route for PT, but the mumble-chatter was so interesting that we never did. We ended up with 2.5mi, including several ascents of Hoffa.
Mary: raised ruck flutter kicks IC to wrap things up

Coffeeteria followed at County Farm Bagels.