Backblast: UBUDate: 11/28/22
AO: #ao_mastodon
PAX: @Panhandle (respect) @Jolly (respect) @T-bone (respect) @Maj Crunch @LouGee @Pool Boy @Sparrow @Big Mac @Babe @Giggles @Spit Valve @Stock boy @Captain Crunch
FNGs: 0
Q: @T-bone
Total: 13WOR: SSH, neck rolls, mosey around parking lot with OYO arms at far end and OYO legs at the flagThe Thang: Murph, ruck (who joined in some cooties work at the end), runMoleskins: Be nice and speak truth.COT: Wheaton College, @Tortuga and others travels
Backblast: Donkey Kong Saturday
Date: 11/26/2022
AO: ao_mastodon
PAX: Sparrow Captain Crunch Crack Pink Drink Archive TBTF Heist @tb FNGs: 0
Q: Sparrow
Total: 9
Disclaimer: We’re all going to die. Let’s hope adult Simon-says isn’t your cause.
WOR: hard warmups for hard muscles:
One-Hundred-and-Twenty Side Straddle Hops. (Blame it on the boogie.) Several Real, actual workouts
Thing 1: Donkey Kong
PAX roll down hoffa while one man runs upward, jumping over the PAX. When you’ve successfully rolled to the bottom, you become the jump man. This was mostly a horrible idea, because dizzy.
Thing 2: julie Andrews
Do: Merkin
Ray: Sit-up
Me: get-up
Fa: Run in place
Sol: Bonnie Blaire
La: side straddle hop
Ti: Star jump
Do: Merkin
Julie calls out the exercises in cadence. It’s fine until she says “let’s try it a little faster…”
Musical Bears:
Like musical chairs, except there’s no music and you have to bear crawl around the circle when you finish your reps. “Boxing is like ballet, except there is no music and the dancers try to hit each other.”
Table presses:
50 minus your age
Super Mario: lots of table step overs.
The Heimlich maneuver:
Named for a life saving innovation that often induces vomiting.
Split into two teams. Walk to the top of Hoffa. Barrel roll down the hill, and then race to the top.
7 minutes of Mary
Pax choice
Moleskin: we have not because we ask not. Ask, and it will be given to you. Seek, and you will find. Knock, and the door will be opened to you.
Date: 11/22/22
AO: #ao_mastodon
PAX: @SAGA@LeMond@Hershey@Bloomer@Stock boy@Beaker @majorcrunch @Majorette@Dilbert@Panhandle@T-bone@Jolly@Spokes@Hancock@Dogear@Sparrow@Big Mac@Captain Crunch@Da Vinci
FNGs: 0
Q: @Da Vinci
Total: 19 PAX
Warm-O-Rama and Thang: Departing from the Love Crusade song, we exercised through each Crusade, highlighting (among other moments) St. Francis’s peaceful encounter with the Sultan Melek al-Kamil in 1219.
Moleskin: “The Kingdom of God is within you.”
COR/NOR/COT: Prayers for traveling PAX, Stockboy’s daughter, health of our families
Date: 11/19/2022
AO: #ao_tarpit
PAX: @Panhandle, @Hershey, @Jolly, @Tortuga, @Cheese, @Big Mac, @Katniss, @T-bone @TBTF @8-Track @Da Vinci @LeMond
FNGs: 0
Q: @Panhandle
Total: 12
1. Warmorama: jog around the parking lot, arm circles, leg stretches, move to "spa" and then mosey around the school (up and down stairs)
2. Thang: PAX pair up and go through round of exercises, after which they run a tour of the school stairs; repeat until time expires. Exercises are as follows:
Most got through 3 roundsMoleskin
Sometimes you get news that completely derails vocational or family plans and sometimes in leadership you have to deliver that news–look for wisdom and grace on both sides of that.Prayer:
Shiplap sells his house
Wheaton College
@T-bone‘s sister (divorce)
Backblast:
First snow beatdown
Date: 11/15/2022
AO: #ao_mastadon
PAX: @Tortuga @Spit Valve @Da Vinci @Katniss @Crack @Dilbert @Hershey @Aloha @Jolly @Shiplap @Hancock @Stock boy @Panhandle @T-bone @Big Mac @Captain Crunch
FNGs: 0
Q: @Double Dip
Total: 171.
Warmorama: side straddle hops, hip flexor stretch, squats, tricep stretch, forward arm circles, backward arm circles, mountain climbers2.
The Thang-
One lap around Northside the long way ending at the base of Hoffa
Rotation of
10 Merkins
10 Plank Jacks
10 Squats
. . . for 10 round for a total or 100 reps of each excercise.
One more lap around Northside the long way doing the snowball death march. Person at the back makes a snowball and tries to hit whoever was in front of them. If they fail they have to do a pushup and make a snow angel before running to the front of the line.
Finished it off with 50 legs raises at the base of Hoffa.Moleskin:
When we think about time we might think we have 10 years left with someone who will live for that much time but when we think about how often we see them we may realize that could be something like 10 weeks. (if you see them for one week each year). Often the actually time we have left with others is less then we think so make it count and be present!
Prayer Requests: @Shiplap house sale, sickness and colds going around, specifically for children with respiratory illnesses, and full hospitals, @Panhandle difficult meetings and conversations. (edited)
Backblast: Q School
Date: 11/17/2022
AO: #ao_mastadon
PAX: @Shiplap @Sparrow @Spit Valve @Dilbert @Hershey @Majorette @Dogear @Spokes @LeMond @Bo-Peep @Big Mac @Tortuga @T-bone @Jolly @Giggles @Panhandle @Stock boy @Da Vinci @Archive @Katniss
FNGs: 0
Q: @Shiplap
Total: 20
1st F Q @T-bone thought it was a good idea to get a Q school on the books to reinforce Q best practices and show some newer PAX the reason why being a Q is so important.
Welcome to F3. This workout is free of charge, open to all men, held outdoors rain or shine heat or Cold, led by men who participate in a roaring fashion, and ends with a circle of trust
I am not a professional. I don’t have any knowledge of your injuries or fitness considerations. It’s each persons responsibility to be safe and modify as necessary if you need too.
WOR: A pearl on the string warm up
SSH x 25, mosey, merkins x 15, Burpees IC x 10, mosey, squats x 25, mosey
Thang: Short Dora
50 burpees, 100 merkins, 150 squats.
While one PAX Bernie’s to the light pole their partner accumulates reps of the exercises. Flip and rinse and repeat until all reps are completed.
Cool down: The Q called out a PAX to perform a proper cadence with a desired exercise. Mosey back to the flag
6MOM: flutter kicks IC x 25, American hammers IC x 25, BBSU IC x 25, LBC IC x 25, leg lifts IC x 25
Moleskin: don’t keep secrets from your spouse including voicing your feelings and needs
Backblast: Friday Run Club
Date: 11/18/22
AO: #ao_ground_zero
PAX: @Toto @Pool Boy @Topham @Beaker @Double Dip @Tortuga @Cheese @Banks @Shiplap @Katniss @pacecar @Crack
FNGs: 0
Q: @Crack
Total: 12
Thang: Most ran north, @Shiplap and @Banks walked to 7Eleven for coffee… @pacecar scared a deer and wanted to catch it.
Moleskin: The quote that YHC was planning on sharing, and completely forgot, has to do with making decisions. Soren Kierkegaard stated, “Do not fly so high with your decisions that you forget that a decision is but a beginning.”
COT: @Banks 2.0 turns 10 today, @Crack‘s M dealing with tendonitis making work challenging, prayers for family interactions and our roles during this holiday where we should be giving thanks. (edited)
Backblast: IN CADENCE
Date: 11/16/22
AO: #ao_tar_pit
PAX: @Panhandle (respect!), @T-bone (respect!), @Jolly (respect!), @Tortuga (respect!), @Giggles, @Sparrow, @TBTF, @Big Mac, @Shiplap, @Pool Boy
FNGs: 0
Q: @Pool Boy
Total: 10
Warm-o-Rama:
The Thang:
On the track, exercises at the corners, single-hand farmers carry 100m between. All exercises IN CADENCE, ~20 reps
PAX divide into two groups – group 1 runs a lap while group 2 planks. Then groups switch.
Finisher: 1 lap, sprint the straightaways, jog the curves
Moleskin: Always be checking yourself for pride. It crops up everywhere, in every part of life. An effective way to combat pride: “What do you have that you did not receive?” (1 Cor. 4:7) Humility isn’t pretending we’re worse than we are; rather it’s realizing that anything good we have, are, or can do – it all comes from God.
COT:
Backblast: Game of the Year
Date: 11/10/2022
AO: #ao_mastadon
PAX: @Hancock @Giggles @T-bone @Jolly @bigblue @Archive @Pool Boy @Dilbert @Jan Hus @Majorette @Sparrow @SAGA @Da Vinci @Aloha @Shiplap @Panhandle @Bo-Peep @Stock boy @Maniac @Panda Express @Tortuga
FNGs: 0
Q: @Tortuga
Total: 21
WOR: motivators x7, goof balls, Abe Vigodas, T-bone burpees
Thang 1: 30 burpees, up and down Hoffa, line up in order of finish.
Thang 2: Partners were determined by finish order. Top two, next two, etc. One partner is on team A, the other is on team B.
Good form, add-on challenge:
Pick an exercise. Start with one rep. One goes, the partner demands good form. One warning, next break from form ends attempt. Next guy does two. First guy does three. Go to failure or agreed upon max reps. May choose to add two or more each time instead of one.
Alternate who chooses the challenge. Can be a “Who can go the longest?” and just do it together. Wall sit, handstand, plank, farmers carry, rifle carry, be creative.
Two Kubb sets set up to knock down. Winner gets three tosses. Loser gets one. Max reps gets one throw each. Pin knock down earns one broad jump burpee king move. Farthest king wins.
Whole group started with thrusters. @Bo-Peep and @Stock boy went forever.
Team B was victorious.
Mary: Flutter kicks IC, 40 (4 count) holding coupon up then with chest presses. One minute of block bbsus – coupon touches the ground above your head and then the ground between your feet.
COT: Thank God for bodies that work, men to push us to get better, and a beautiful morning. Prayers for @Hancock’s M and 2.0 flying to Maine for a college visit, @Shiplap trying to sell his house, and the persecuted church in Iraq.
Moleskine: Ask, listen. remember. Ask people about their lives. Listen to what they share and remember it. Don’t listen with only one ear while waiting for your turn to speak. Invest in other’s stories. Especially your M and 2.0’s.
F3 Wheaton 