Category: Uncategorized

Date: 02/20/24
AO: #ao_tar_pit
PAX: @LeMond @Tortuga @Panhandle @T-bone @DQ
FNGs: 0
Q: @DQ
Total: 5

WoR

• SSH
• Goofballs
• Pickin daisies
• Calf stretch
• Copperhead merkins
• Copperhead squats

Thang 1
Pax lined up at the hill going up to the spa and ascended the hill in a manner not normally employed:

• At the base complete 10 shoulder presses and 10 overhead squats
• Rifle carry up the hill
• Leave coupons at the top of the hill. Complete 10 burpees
• Mosey down the hill
• At the base complete 20 2-is-1 bonnie blairs
• Sprint back up the hill

Thang 2
At the spa, pax completed 4 blocks of EMOM work. Each block included 5 minutes of work and 2 exercises to be completed each minute (except the last block). Pax started at 10 reps for each exercise. Every minute, 1 rep was added to each exercise. If a Pax did not successfully increase their reps, they took a lap around the wheel and joined back in at the next minute. These were the exercises completed:

Block 1

• star jumps
• dive bombers

Block 2

• thrusters
• merkins

Block 3

• bonnie blairs (2-is-1)
• shoulder presses

Block 4

• burpees

Thang 3
For this thang, Pax completed a certain number of a certain exercise. The first to complete the reps of the exercise ran two laps around the wheel. Everyone else who finished ran one lap. When the first to complete the reps returns, we move on to the next exercise. Pax completed the following exercises and reps

• chest presses (100)
• 4-ct flutters (75)
• goblet squats (50)
• deep swimmers press (25)

Moleskine
Distance creates distortion, proximity creates perspective.

COT

• @LeMond’s mother-in-law’s visit to the hospital for some testing

Backblast: Monday Ultimate
Date: 02/19/24
AO: #ao_flat_earth
PAX: @Shiplap @Jolly @Tortuga @Oompa @T.B. @Samsonite @Krampus @Spit Valve @Panda Express @DQ
FNGs: 0
Q: @Tortuga
Total: 10

WOR
Jog across the field, karaoke, backpedal back
Teams were chosen with the utmost of care by a well practiced Q.

The thang:
5v5 ultimate frisbee.
Great back and forth game. Lots of running. Fewer unforced errors than usual.
Game ended at 6:15 with a throw deflected by a defender and corralled by @Jolly in the end zone for the tie.

Moleskin
Mindset matters. View struggles and challenges as opportunities to grow and you will. Give up quickly and remain stagnant. Push yourself, don’t hurt yourself.

COT
Prayers for @frogger who is getting all four wisdom teeth removed today, @T.B. with the next three weeks being hard for him and his M, and @Krampus as his wife heads back to work after maternity leave this Wednesday.

Date: 02/10/24

AO: #ao_tar_pit

PAX: @Panhandle @T-bone @LeMond @Frank @Beaker

FNGs: 0

Q: @Beaker

Total: 0

Conditions: Surprisingly cold.

WoR:

Motivators, x7, ic

Windmills, x10, ic

Raggedy Andys, x10, ic

Blarts, x10, ic

Mountain Man Poopers, 10, ic

The Thang:

Mosey the coupons to the Spa. Then a Dolph Death March around the lake. Dolph Death March is a scout run, where the last person drops off, does 15 merkins of their choice, and sprints to the front of the line. We ended back on top in the spa.

Circuit

The PAX started at one of the five stations.

Station 1 – Sandbag carry. PAX take a 60# sandbag through the wheel (down the ramp and up the stairs). When this PAX finishes we calls rotate and all PAX rotate down the list, with station 5 rotating to station 1.

Station 2 – Bent over sand bag rows, AMRAP

Station 3 – Body drag. PAX drag, carry, throw, or otherwise move the 200# sandbag across the spa (~30 yds) and back as many times as they can.

Station 4 – Battle ropes.

Station 5 – Coupon swings.

After completing the circuit, we rested. We sat down and talked about our feelings, but the sitting was in the people’s chair and our feelings were dominated but the bat wings (x10) that we were doing while sitting in people’s chair.

PAX moseyed around the school, stoping 3 times for 15 merkins as a group.

We repeated the circuit.

This time we rested by laying down, First in low plank, then in canoe, then in boat, then in canoe again, then in boat again,

Moleskin: Be there for those you are close to. Be the one person they know they can call.

COT: Beaker’s friend with cancer, @T-bone’s friend with cancer, @Panhandle’s 2.0.

Backblast: Running
Date: 2/16/2024
AO: #ao_ground_zero
PAX: @Toto @Topham @TBTF@Panhandle @Beaker @Banks @Dr. Phil @Hancock @Katniss @Frank
FNGs: 0
Total: 10
Q: @Banks

WOR: SSH, 15x Merkins, stretch OYO

The Thang: We ran to Blanchard hill and did hill sprints

Moleskin – "Do or do not. There is no try" – Yoda

COT: Prayers for Panhandles Daughter and Beakers Friends

Date: 02/15/24
AO: #ao_mastodon
PAX: @Archive @Sparrow @Jailbreak @Frank @Da Vinci @Spit Valve @Tortuga @Samsonite @TBTF @Stock boy @Linc @Mad Cow @DQ
FNGs: 0
Q: @DQ
Total: 13

WOR

• SSH
• Goofballs
• World’s Greatest Stretch (https://www.youtube.com/watch?v=-CiWQ2IvY34)

Thang 1
We did some tabata work (20s work / 10s rest) focused on contralateral / unilateral work. PAX performed as many reps, with good form, as they could of each exercise in the “work” time. Balance and form > rep count and speed.

Our first tabata work was 2 rounds of the following exercises:

• Pistol squats (R)
• Pistol squats (L)
• Side plank w/ leg raise (R)
• Side plank w/ leg raise (L)

Our second tabata work was 2 rounds of the following exercises:

• Contralateral single leg dead lifts (R)
• Contralateral single leg dead lifts (L)
• Side plank reach throughs (R)
• Side plank reach throughs (L)

Thang 2
3 exercises, in a 5 Alive progression, around the short loop part of the path. All these exercises performed as 2-is-1 reps. In between each lightpost, sticking with the unilateral theme, PAX one arm farmer carried their coupons. The exercises were:

1. Bear twists
2. Uneven merkins
3. Coupon plank pull throughs

Moleskin
It’s Lent. When I first started participating in Lent, I would give up something. In later years, I would add something to engage more with God’s Word. This year, I enter Lent having been totally out of any sort of personal devotion routine for quite some time. Since early mornings are the best time of day for me to regularly do something for myself, and since I never have time after beatdowns for devotional time, my plan for Lent this year is to wake up 15 minutes earlier and engage in a devotion before going to F3. If I can make it a consistent priority to show up at F3 in the mornings, I can make it a consistent priority to spend time with God just as well.

My challenge to any PAX who find themselves in a similar scenario as myself is to use Lent to develop a new regular time for devotion. For me, one minor roadblock to starting a devotion is not having a plan for devotion content. These are three resources I think would be great:

• https://bibleproject.com/playlists/ – Bible Project has a new devotion this year going through the Sermon on the Mount. What I like about this is each week has bite size pieces of content you can take in throughout the day whenever you have 5 minutes.
• https://ccca.biola.edu/lent/2024/ – This is what I’ll be going through. @SAGA recently shared an Advent devotional Biola University created. A song, poem, and a piece of artwork are included in each day, and while not every piece of artistic content resonated, some did help me experience God more deeply.
• https://www.first15.org/ – This was shared by a member of my young family group at church. I haven’t checked it out too deeply yet, but the 15 minute timing of it lines up with my goal

COT

• Prayers for @Spit Valve as he works to transition into a new career path
• Prayers for @Stock boy’s friend Tyler (pretty sure I’m remembering correctly) as he goes through chemotherapy
• Prays for @DQ’s aunt as she also goes through chemotherapy

Backblast: A Melange of Movements

Date: 2/12/2024

AO: #ao_mastodon

PAX: @Stock boy, @TBTF, @Samsonite, @SAGA, @Sparrow, @Mr Roboto, @Mad Cow, @Linc, @LeMond

FNGs: 2

Q: @LeMond

Total: 11

• Warmorama: 5 mins

  • Goofballs

  • Mountain climbers: 25 aggressive

  • In unison PAX does 2-count side straddle hop and counts reps 1-5 out loud. Reps 6-21 are all mental and everyone must stop together at 21. If anyone stops early or goes over Q has PAX perform penalty workout of Q’s choice.

  • 10 Absolutions

  • Bat wings

• Pre-Thang at start of path

  • 10 partner burpees, slapping high fives on jump.

• 5 Alive on path (credit to Panhandle)

  • First Set: Lungren merkins on path: should take 7 light poles.

  • Second Set: 10 reps of squats, star-jumps, bonnie blairs, sumo squats, and lunges

• At Hoffa:

  • Flat tire up to top: switch after 4 merkins.

  • Partner 1 gets into wheelbarrow and takes 4 steps then does 1 derkin, takes 8 steps and does 2 derkins. Continue this 1:4 progression until each partner gets to 40:10, switching partners as needed.

  • Failure to launch, man rise up Hoffa.

• On top of Hoffa

  • Leg lifts

  • Old Faithful

  • Crab Rollovers: raise R foot, L hand, flip over to your R.

  • 100 groiners split among the Pax in a circle

2 FNGS introduced: P-Trap and Sesame! Welcome!
Philippians 4:6: “Do not be anxious about anything, but in everything, by prayer and petition, with thanksgiving, present your requests to God.”

ast reply 4 days agoView thread

Today

Panhandle 8:01 PM
Backblast: Fat Tuesday
Date: 02/13/24
AO: #ao_tar_pit
PAX: @Tortuga@8-Track@Jolly@Spit Valve@Panhandle@DQ
FNGs: 0
Q: @Panhandle
Total: 6Conditions: 28F, No windWoR:

• SSHs
• Abe Vigodas
• Shoulder stretches
• Picking Daisies
• Calf Stretch
• Slow merkins

The Thang: Pax paired up and one did one exercise while the other did an isotonic exercise, alternating reps to 10 each. When group got to 10 each, we ran a quarter-mile.Burpees / Plank
Jump Squats / sumo squat
Leg lifts / canoe
Merkins / plank
Reverse lunge / squat
Overhead press / rifle carry
curl / stand at half-curlMoleskin: It’s Fat Tuesday, don’t forget to feast!COT: Jolly’s M

Backblast: Merkins and stuff
Date: 2/13/24
AO: #ao_dark_room
PAX: @Framed @Manhole @Toto @Beaker @Panda Express @Crack @Banks
FNGs: 0
Q: @Banks
Count: 7

WOR:
7x Motivators IC
10x Windmills IC
10x Mountain Man Poopers IC
15x Merkins
15x Diamond Merkins
15x Wide Arm Merkins
Stretch OYO

Thang 1: Bataan Death March around the big loop with a set of 15x hands out and 15x hands in merkins thrown in for good measure.

Thang 2: Pullups and Dips – We broke into 2 groups and one group did dips while the other did 10x pullups per PAX and then we switched. We did 5 rounds.

Thang 3: We moseyed around the short loop stopping at each lamp post to alternate between 15x Merkins of your choice and 15x squats

3 MOM: We completed 3 additional sets of 15x Merkins of your choice and then 30x Flutter Kicks IC. If the PAX rotated through Merkins correctly this was the equivalent of 3 sets of Dolph Merkins today.

Moleskin: Be vocal and tell others what you need, they are not mind readers

T: COT: The @Crack family as they move closer to being empty nesters, and for @Manhole’s Father.

Date: 02/12/24
AO: #ao_flat_earth
PAX: @Shiplap @Jolly @8-Track @Velveeta @Bloomer @Crack @Tortuga @Oompa @Hershey @Panda Express @DQ
FNGs: 0
Q: @DQ
Total: 11

WOR

• SSH
• Goofballs

The thang
Great back and forth 5 v 6 ultimate, ending in a one score game.

Moleskin
“Restore to me the joy of your salvation, and uphold me with a willing spirit. Then I will teach transgressors your ways, and sinners will return to you” Psalm 51:12-13
Followers of Jesus are called to help restore God’s kingdom. In order to be effective, we need to regularly reflect on how Jesus has saved us. Fill yourselves up with a joy for your salvation, and pray for a willing spirit, so that you can effectively and compassionately help others find Jesus.

COT

• Praises for @Crack’s daughter getting a job and prayers that her move to continues to go well

Backblast: A SIMPLE BD
Date: 02/06/24
AO: #ao_tar_pit
PAX: @Panhandle@SAGA@Sparrow@Tortuga@Da Vinci@8-Track@Shiplap@Jolly@Spokes
FNGs: 0
Q: @Shiplap
Total: 9Conditions: Nice and Crisp – a perfect temperature for a beatdownWoR:

• SSH x 20
• Copper Head Merkins x 10
• Tin Soldiers x 15
• MMP x 10
• Lap around the track

Thang 1: PAX took their coupons to the track and partners up

• Partner 1 ran a 400
• Partner 2 – Completed 10 Burpees and 10 Thrusters, then recovered while Partner 1 finished
• We completed 10 rounds each or 20 total per team

Thang 2: Partner 800 – each PAX has to run 1 – 400 – time must be under 4 minutes. If any team misses there is a penatly
all teams made it with 45 seconds to spareMoleskin: Be honest, especially with the ones you care about the most