Category: Uncategorized

Date: 12/23/22
AO: #ao_ground_zero
PAX: Beaker, Hershey, T-Bone, Toto, Tortuga, Topham, Crack
FNG’s: 0
Q: Crack
Total: 7

Conditions: -12°F, west wind 26mph, gusting to 40mph. Wind Chill values around -30-35°F
GMI (Gloom Misery Index): 51

Thang: We ran (with the wind at our backs) to the downtown parking garage, where we ran laps of the ramps, up to level 4, around the top, and back down again. The return run back to the start point was brutal!

Moleskin: We often focus on family and gifts during the Christmas season, but there are many who don’t have anyone or anything. Think of those less fortunate than you this season and look for ways to help them.

5 of the PAX decided to warm up with Coffeeteria at County Farm Bagels.

Backblast: Santa’s Sleigh
Date: 12.22.22
AO: #ao_mastodon
@ PAX: @Hancock @Archive @Toto @Big Mac @T-bone @Tortuga @Hershey @Pink Drink @Bloomer @Swish @Jolly @Beaker @LeMond @Captain Crunch @Panhandle @SAGA @Katniss @Dilbert @Aloha @Spit Valve @Noodles
FNGs: 0
Q: @Tortuga
Total: 21

WoR: Goofballs, motivators (7), arm circles, t-bone burpees, leg stretch OYO

Thang 1: Santa’s sleigh
We split into four teams, each with a coupon. As we moved around the AO the coupons had to stay in motion, either curling or overhead pressing.
At each stop we had a pair of exercises: one upright, one down on the ground. We all started with the upright exercise. We started with seal claps and flutter kicks. Everyone started seal clapping. The Q announced, “I’m looking for someone who has worked in a school.” If this was true of you, you remained standing doing seal claps. If this was not true of you, you got down and started flutters. The next statement was, “I’m looking for someone who has working in a school AND has worked for a church.” Any of those standing who had NOT worked for a church started flutters. This pattern continued until one PAX remained. That PAX chose a present from the sleigh or wagon.
Repeato until all PAX claimed a gift.
Some pairings: Thrusters with crunchy frogs, hillbilly squats with leg raises, jump squats with plank jacks.

Interesting tidbits: @Hershey has broken seven or eight bones. There are some cat people among us. Many of us have been thrown up on. @Spit Valve is the world’s best dad.

Moleskine: The God of the universe who knitted you together in your mother’s womb, created all things , loves you so much that he sent his only son to die for you. Don’t forget what an amazing salvation we have from this god who loves us.

COT: prayers for @Archive and family with baby due any day, traveling mercies, and something else that I forgot.

Backblast: Banks’ Welcome Back Beatdown Date: 12/21/2022
AO: #ao_tarpit
PAX: @Panhandle, @Hershey, @Jolly, @Tortuga, @Big Mac, @Katniss @Crack @Banks
FNGs: 0
Q: @Banks
Total: 8
Conditions: Cold outside, be we were nice and warm!

Warm-O-Rama:
20x Squats IC
10x Windmills IC
5x @T-bone Burpees OYO
10x Merkins IC

Thang 1: Burpee EMOM
We made our way to the Spa, turned on some Christmas music and proceeded with a Burpee EMOM. We started at 5 burpees and then added one each round. Once a PAX reached failure, they would subtract 2 burpees and keep going. No surprise, but @Big Mac lasted the longest and completed the round of 17.

Thang 2: Beach Body
Each station was assigned an exercise and we would rotate based upon the pace setter, we completed 2 rounds:
10x Sandees (Pacesetter, completed 8x on rd. 2)
Single Arm Coupon Curls
Thrusters
Coupon Squats
Bent Over Sandbag Rows
Derkins
Overhead Press
Grave Diggers

Moleskin
Marcus Aurelius said, "Be tolerant with others and strict with yourself" This is a great reminder that you should hold yourself to the highest standard, but give grace to others when they are not able to achieve the same standard you set for yourself.

Prayer:
Safe travels during the holidays

Date: 12.17.22

AO: #ao_mastodon
PAX: @Crack, @Archive, @Bloomer, @TBTF, @Hancock, @Sparrow, @ShortCircuit, FNG (@HubbaBubba), @Noodles
FNGs: 1
Q: @Noodles
Total: 9

WoR: Motivators x7, Tappy Taps x15, Abe Vigodas x15, Little Merkin Boy

Anytime there’s a 12 Days of Christmas, you know it’s going to be a good beatdown. I decided to dig back to 2019 archives and bring this beatdown back with a few exercise variations. We listened to some classic Christmas tunes throughout the beatdown. After today, some PAX will continue loving these tunes and some will listen to them differently. Love it or hate it, we had fun today.

The Thang:

We began with a 1200m mosey starting at the base of Hoffa along the short mile loop and left again crossing the bridge to the island and back again to the base of Hoffa. PAX then did the following:

Day 1 – HODORS x1
Day 2 – Previous day + Standing Skullcrushers x2
Day 3 – Previous days + Curls x3
Day 4 – Previous days + OHP x4
Day 5 – Previous days + Rows x5
Day 6 – Previous days + Merkins x6
Day 7 – Previous days + Squats x7
Day 8 – Previous days + Lunges x8
Day 9 – Previous days + Blockees x9
Day 10 – Previous days + Goblet Squats x10
Day 11 – Previous days + Coupon Press x11
Day 12 – 1200m mosey

Moleskin: Take time to reach out to someone you have not seen or spoken to in a while. Have that connection now. Don’t regret not having the opportunity to connect.

CoT: Prayers for @Crack’s friend as he prepares to embark on his rehabilitation journey. Prayers for @Stock boy so that he may be safe in his travels to and from Florida. Prayers for @Archive and his family as the prepare themselves to welcome a baby boy into their family.

Backblast: Twelve Days of Beatdown
Date: 12/14/2022
AO: #ao_tar_pit
PAX: @Tortuga, @Jolly, @wet burrito, @Pool Boy, @Panhandle, @LeMond
FNGs: 0
Q: @LeMond
Total: 6
* Warmorama
o Side Straddle Hops
o Arm Circles
o Imperial walkers
o Sprinters Stretch (Both Sides)
* Twelve Days of Beatdown
o On the first day of Christmas my Q gave to me…a lap up the ramp of Glenbard
o On the second day of Christmas my Q gave to me…2 Monkey Humpers
o On the third day of Christmas my Q gave to me…3 Triceps Extensions
o On the fourth day of Christmas my Q gave to me…4 Calling Blockies
o On the fifth day of Christmas my Q gave to me…5 Diamond Merkins
o On the sixth day of Christmas my Q gave to me…6 Curlers Curling
o On the seventh day of Christmas my Q gave to me…7 Swans a Squatting
o On the eighth day of Christmas my Q gave to me…8 Maids a Mountain Climbing
o On the ninth day of Christmas my Q gave to me…9 Big Boy Situps
o On the tenth day of Christmas my Q gave to me…10 Lords a Leaping (Bobby Hurley)
o On the eleventh day of Christmas my Q gave to me…11 Plank Jacks
o On the twelfth day of Christmas my Q gave to me…12 Drummers Jumping (SSH’s)
* Extra: Santa’s watching! Hold plank and tell stories about Christmas presents.
Moleskin:
o Psalm 27:14
o “Wait for the Lord; be strong, and let your heart take courage; wait for the Lord!”
o Q mentioned the measurable decrease in testosterone in the male population over the last twenty years and how strength training is a natural testosterone booster.

Date: 12.10.22
AO: #ao_mastodon
PAX: @Crack, @Archive, @T.B., @Bloomer @Stock boy @RedAlert (get him on Slack) FNG (Short Circuit), @Captain Crunch, @Maniac, @Noodles
FNGs: 1
Q: @Noodles
Total: 10

WoR: Motivators x15, Ballerina Toe Squats x15, Batwings x15 and threw in some Moroccan Night Clubs x15, Michael Phelps OYO, Merkins x10 (slow count)

In doing some reading I came across the benefits of loosing belly fat by starting with Weight Lifting then Running. Reason for this is because there is lower energy on the run and the body is forced to tap into its fat stores. That was the focus today while enjoying some tunes throughout the beatdown.

Thang 1: Stationary 11s – Squrls (Squat w/Curl)/OHPs
Squrls x10, OHP x1
Squrls x9, OHP x2
Etc.

Thang 2: Coupon Press, Goblet Squats, Skullcrushers
Round 1 – x30 each
Round 2 – x20 each
Round 3 – x10 each

Thang 3: Indian Run – Mosey around Archive mile. One line, PAX in back sprints up to front. Next PAX must wait until first PAX takes lead and sets pace before sprinting to the front.

Shout out to @Bloomer for great job of picking up the 6. Had quite a few PAX drop off but awesome job in pushing themselves and finishing.

MoM: We finished our Thangs a bit earlier than expected and so this turned into a last minute audible. PAX performed the following exercises for time:

Cobra Hold, Superman Hold turned version Grass Cutters, Wall Squat Hold, Suzanne Sommers (Thighmasters), Bird Dog, Glute Bridges, Dead Bugs

While doing the Squat Holds, we may have scared off a lady and her dog. It didn’t help that we were playing some good ol’ AC/DC Radio tunes. Oops!

Moleskin: For those that remember our FNG experience, we may have told ourselves, “I am never coming back.” Even for those that have been here for some time, we still face a lack of motivation here and there. Today we saw a clear example faced with the rigorous physical and mental aspect of the beatdown, you can count on PAX to drop back and push you past your limits. This is part of what should serve as the motivation to keep coming back. This a part of what F3 is all about.

CoT: Praise for the repairs on @T.B.’s car. Praise for his musical leadership and being able to pass that on to others. Prayers for @Archive and his M as they anticipate the birth of their first son.

Backblast: It’s my Birthday!
Date: 12/7/2022
AO: #ao_tar_pit#ao_tar_pit
PAX: @Bloomer@Tortuga@Pool Boy@Jolly@Panhandle@T-bone@wet burrito@Crack@8-Track@Archive
FNGs: 0
Q: @Tortuga
Total: 10

WOR: 21 (success!), lap around parking lot: mosey, karaoke, butt kickers, high knees, Bernie, karaoke, Abe Vigodas, T-Bone burpees

The Thang: Pearls on a string
53 reps of each exercise, OYO, good form, first to 53 calls out “53”, we all stop and move to new location carrying coupons any way but on the shoulders.
Jumping spiders, crab cakes, block bbsus, thrusters, overhead press, bent over rows, hillbilly squats, curls, hip slappers, farmer’s carry (steps), flutter kicks IC called by @8-Track.

Ended with some stretching.

COT: prayers for @Bloomer’s brother still recovering from stroke.  Praise that he was out at Saturday’s late service.  Still not back to full functionality.  @T-bone has two weeks of business travel.  Prayers that his consulting work would be effective and valuable.  @Archive’s M due any day now.

Moleskin: Age is just a number.  Don’t let it determine your mindset.  Yesterday @Jolly taunted the PAX as he murderbunnied up Hoffa, “How does it feel to get beat by a fat 50 year old?!”

Date: Tuesday, 12/06/22
AO: #ao_mastodon)
PAX: @Jolly @T-bone @Panhandle @Pool Boy @Katniss @Tortuga @Beaker @Spokes @Spit Valve @Maniac @Da Vinci @Hancock @Captain Crunch @8-Track @SAGA
FNGs: 0
Q: @SAGA
Total: 16

Conditions: A glorious Midwest morning to watch a Joker be born…
Warm-Up: Goof Balls / Tappy-Taps / Leg Stretch / Mt. Climbers / Sally Squats (w/coupons for second half of song)

The Thang:
1) Cooties: with partners – each PAX complete 30 pull-ups. While one is doing pull-ups, the other is doing flutters.

2) Rifle Carry to Hoffa

3) REDRUM

4) 11s w/ squats & burpees

5) A race over the two bridges and back

6) REDRUM

Mary: 4 is 1 Flutters via a 51 count of @Panhandle madness!

Announcements:
check #2nd-f for upcoming December gathering @ 6pm on the 17th
mark your calendars now for a Jan 7th @ 7pm event with Ms at SAGA’s house

MOLESKIN: @Da Vinci “graced” us with some marvelous truths from Q-Source.
I called us to “Be Good. Do Good.” And drew attention to the fact that Christ is not an idea but a man who died and shed blood that we might see what a good life is.

Prayers for @Spokes M’s sister pregnancy, @Archive’s baby and loss in the family, @Jolly’s M’s pinched nerve

Date: 12/3/22
AO: AO Mastodon
PAX: Archive, Berry (FNG), Bloomer, Captain Crunch, Cheetah (2.0), Crack, Hancock, Maniac, Stock Boy, T.B.
FNGs: 1
Q: Crack
Total: 10

It was a chilly 22 degrees at post time, with a 20mph wind out of the south. Gloom Misery Index = 20

Warm-o-rama: SSH, Tappy Taps, Arm Circles, Abe Vigodas, Michael Phelps
Mosey

Thang 1: 11’s at the lightpoles (merkins/burpees)
Mosey

Thang 2: Dan Taylors (up to 7)
Mosey

Thang 3: Brief detour for some Mary – 20 BBSU, American Hammers IC – 20
Mosey

Thang 4: Circuit of Cootees – Split into 3 groups.
Station 1: 5 Pull-ups
Station 2: 10 Atomic Merkins
Station 3: 15 Picnic Table Presses.
Performed 5 rounds

Mary: Ring of Mary, each PAX calls an exercise. Q said 10 reps, most everyone listened. Captain Crunch had to go to 15…

COT

Several of us then headed to Tredwell for extended coffeeteria

Date: 12.1.22
AO: downrange Camera Park
PAX: Beaker Captain Crunch LeMond Noodles
Q: Noodles
Total: 4
FNGs: 0

WoR: Good Mornings x 15, Abe Vigodas x15, Runner’s Squat, Danger Zone by Kenny Loggins – SSH, Squat on every “Danger Zone”

Today was not my usual upper body, coupon heavy beatdown. I had to be creative to continue nursing a bothersome shoulder. Still, I am confident that this combination did its thing in keeping us warm while moving and maintaining a good focus on core exercises and routines.

Thang 1: One mile mosey around the outside of the AO. Stopped at C.O.O.T.E.E. to perform Growing Pains:

30 BBSUs- 4 count
30 LBCs – 4 count
30 Superman Hold – 4 count

Thang 2: Proud Mary by CCR
BBSUs to begin until “Rolling”
-> Gas Pumps until “Rolling”
-> Flutter Kicks until “Rolling”
-> Gas Pumps until “Rolling”
-> Rinse and repeat

Thang 3: Reverse Crunches x30, Partner Shoulder Taps x30 – In plank position facing each other. First PAX begins their 30 Taps by reaching out and touching their partner’s shoulders and maintaining a 4 count as they alternate between shoulders. Second PAX maintains plank position until first PAX is done. Then, second PAX does their 30 and first PAX planks.

MoM: For time – Thighmasters (Suzanne Somers’), Cobra Hold, Bird Dog

CoT: Prayers for Archive and his family as they go through difficult time with passing of a loved one. Prayers for all PAX that have recovered from injury. Prayers for continued protection from injury as we approach cold weather and freezing temperatures.