Category: Uncategorized

Backblast: Greta is Back and better than ever
Date: 10/13/22
AO: #ao_mastodon
PAX: @Shiplap @Pink Drink @Autobot @Tortuga @Jolly @Double Dip @Giggles @Big Mac @Panda Express @Panhandle @Spokes @Maniac @Hancock @Dogear @Pool Boy @Dilbert @T-bone
FNGs: 0
Q: @Shiplap
Total: 16Warm-up: SSH x 20, Tin Soldiers x 10, Mountain Man Poopers x 10, Picking Daiseys OYO, Tricep Stretch OYO, Michael PhelpsTHANG 1: Partner workout. 1 PAX runs hill while the other completes the exersize. Flip when your partner gets back and count accumulated reps.100 Blockees
200 Thrusters
300 Coupon SwingsMoleskin: Find a partner to push yourself. Someone else will help push you beyond your limits

Backblast: Hills, Hills, Hills
Date: 10/7/22
AO: #ao_ground_zero
PAX: @Panhandle@TBTF@Spokes@Jolly@LeMond@Big Mac@Humpty@Pool Boy@Double Dip@Panda Express@Tortuga@Shiplap@Dilbert (FNG)
FNGs: 1
Q: @Shiplap
Total: 8
Warm-o-Rama: Stretch OYOThang: Ran the to the Blanchard Hill. Rand 1 at 50%, then 75%, 2 at 100%. Mosey backCOR/NOR/COT: @Tortuga M

Backblast: Monday Beatdowns are back!
Date: 10/10/22
AO: #ao_tar_pit
PAX: @Shiplap @Katniss @LeMond
FNGs: 0
Q: @Shiplap
Total: 3WOR: SSH x 25, Tin Soldiers, Arm CirclesThang 1: Lap around the LakeThang 2: We ran around the track and stopped at each corner to complete an exercise. The first lap we did 7 reps, second lap 14, third lap 21, fourth lap 28, fifth lap 21Corner 1: Burpees
Corner 2: Merkins
Corner 3: Bonnie Blairs
Corner 4: ThrustersMoleskin: Have great appreciation for F3. It binds us and keeps us together.CoT: Prayers for selling our house and my job transition.

Backblast: It Looked Good on Paper
Date: 10/06/2022
AO: #ao_ground_zero
PAX: @wet burrito, @Jolly, @Spokes, @Tortuga, @Hancock, @Giggles, @T-bone, @Dogear, @Pool Boy, @LeMond
FNGs: 0
Q: @LeMond
Total: 10
1. Warmorama: 5 mins
a. Imperial Walkers
b. Windmills
c. Monkey humpers
d. 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.
e. Penalty is 10 8-ct body builders
2. Pre-thang: All about the Benjamins, OYO
1. 25 Curls for the Girls, 25 Walking Lunges, 25 Squats, 25 Walking Lunges back to your coupon, 25 Overhead Press, 25 Walking Lunges, 25 Mountain Climbers, 25 Walking Lunges back.
3. Thang 1: Parking lot drills
Paint the line: squat at bottom of each line
a. Jog back to start
b. Ski jumps
c. Up downs
4. Thang 2: Catch Me if You Can
From base of Hoffa, 5 diamond merkins, then catch man with block.
a. To return: 5 diamond merkins, then catch man doing murder bunnies
5. Thang3: rifle carry up Hoffa, Blocktanamo
a. PAX, in a circle, hold standard 8x8x16 concrete blocks straight out in front of them while one PAX sets down his block to run inside the circle pressing down on the others blocks. The next PAX sets his block down as soon as the guy next to him is on the move. Ends when the final PAX completes his lap. Works both clockwise and counterclockwise. A modified version of a PAX favorite, Guantanamo.
6. Mary
American Hammers
Moleskin:
In a famous passage, the seventeenth-century Anglican clergyman Jeremy Taylor defined prayer using a series of metaphors, which culminated in the image of a lark:
Prayer is the peace of our spirit, the stillness of our thoughts, the evenness of recollection, the seat of meditation, the rest of our cares, and the of our tempest; prayer is the issue of a quiet mind, of untroubled thoughts, it is the daughter of charity and the sister of meekness; and he that prays to God with an angry, that is, with a troubled and discomposed spirit, is like him that retires into a battle to meditate, and sets up his closet in the outquarters of an army, and chooses a frontier-garrison to be wise in. Anger is a perfect alienation of the mind from prayer, and therefore is contrary to that attention which presents our prayers in a right line to God. For so have seen a lark rising from his bed of grass, and soaring upwards, singing as he rises, and hopes to get to heaven, and climb above the clouds; but the poor bird was beaten back with the loud sighings of an eastern wind, and his motion made irregular and unconstant, descending more at every breath of the tempest than it could recover by the liberation and frequent weighing of his wings: till the little creature was forced to sit down and pant, and stay till the storm was over; and then it made a prosperous flight, and did rise and sing, as if it had learned music and motion from an angel as he passed sometimes through the air about his ministries here below.

Backblast: Take Only What You Can Carry
Date: 10/02/2022
AO: #ao_ground_zero
PAX: @Archive, @Pool Boy, @Babe, @Dogear, @Jailbreak, @SAGA, @Jolly, @Shiplap, @Giggles, @TBTF, @LouGee, @T-bone, @Sparrow, @Spit Valve, @Double Dip, @LeMond
FNGs: 0
Q: @LeMond
Total: 16
1. Warmup Without Ruck
o 3 rounds:
o 10 SSHs 4-ct in cadence
o 10 squats
2. Ruck walk, stopping for:
o 10 big boy sit-ups
o 10 thrusters
o 10 swings
o Repeat multiple times
3. Movement with Ruck included
o Army crawls between lamp posts
o Lunge walks with twist over forward leg
o “Ladylike” movement along path
o Bear crawls up Hoffa
4. Hold plank for 1m30s
Moleskin:
Very early in the morning, while it was still dark, Jesus got up, left the house and went off to a solitary place, where he prayed. ~ Mark 1:35 NIV

Date: 10/01/22

AO: ao_mastodon
PAX: Hancock Bloomer Carmen Jailbreak Noodles Captain Crunch (Sisyphus) TBTF Spokes
FNGs: 0
Q: Hancock
Total: 8

Conditions: 50 degrees, sunny, fog early in the workout

Warm-up: SSH, mountain climbers, T-bone burpees, picking daisies

Thang 1: run to Dan Taylor alley. 1st bridge cross on your hands. 2nd bridge bear crawl.

Thang 2: Dan Taylors across field

Thang 3: Run back to (missing) flagpole & take coupons to COOTEEs

Thang 4: Partner exercises. Pull-ups & merkins, then LBCs & goblet squats

Thang 5: mosey to pool house parking lot
• More partner exercises. Farmer carry across parking lot & burpees.
• Suicides

Thang 6: mosey with coupons to Hoffa & recover with a redrum.

Moleskin: Proverbs 17:9 “Love prospers when a fault is forgiven, but dwelling on it separates close friends.”

We forgive a friend, not for some small slight, but a major screw-up. This is grace. But to harp on it in your head, over and over, or to remind that friend “you know, I totally let you slide on that…” will drive a wedge between you two. If you’re going to give grace, give it. Because, really, if you’re going to receive grace, you would want to actually be given grace.

CoT: Prayers for our health, for injured pax Da Vinci Banks T-bone @Big Mac, for stress on our lives, be it financial, marital, job, whatever, for Ukraine, and gratefulness for our brothers in F3/Christ we do life with and lean on one another

Date: Thursday, 09/29/2022
AO: #ao_mastodon
PAX: honoring our PAX of RESPECT: @T-Bone @Panhandle @Tortuga @Jolly + @Pink Drink @Majorette @Bo-Peep @Bloomer @Dogear @Autobot @Jan Hus @Sparrow @Hancock @Archive @Wet Burrito @SAGA
FNGs: 1, @Dogear
Q: @SAGA

Total: 16

Conditions: chill in a respect kind of way

Warm-Up: motivators / mtn man poopers / mtn climbers / merkins / stretch OYO

The Thang:
1) 50 burpees

2) 50 LBCs

3) 50 merkins

4) 50 air squats

5) 50 yard dash (up Hoffa)

6) 50 overhead press

7) 50 skull crushers

8) 50 curls

9) 50 bent over rows

10) 0 to 50 Nantan burn (aka dash of @Tortuga) Bernie up Hoffa to fence +10 Burpees + Bear Crawl down + 10 Blockees at bottom

11) 50 step riffle carry to cooties (2 is 1)

12) 50 pull-ups w/ 50 goblet squats: rotate as needed

13) 50 derkins

14) 50 dips

15) 50 burpees/blockees (4 to 1)

MOLESKIN: perspective matters: buddy watching the Yankees… Knowing the end of the game makes the errors matter less…the story you tell yourself is the story you live in – tell complicated stories and remember in Christ we win at the end of it all

Announcements:
@Banks is getting a surprise party tonight! (or at least it is a party – the surprise part is debatable)

Death by Skinny Runner
Date: 9/28/22
AO: #ao_tar_pit
PAX: @Tortuga @Double Dip @SAGA @Jolly @Spit Valve @Carsten Schumm (First Gear) @Panhandle @8-Track @T-bone @Crocket (FNG welcome, Respect, respect!)
Q: @Tortuga
Total: 10
FNGs: 1
WOR: Arm circles, Michael Phelps, goof balls, walk, jog, around the track.

The Thang:
100 Gas Pumpers (Knees to Chest)
50 Jump Rope
1 mile run
25 Hello Dollies
25 Burpees
50 Jump Rope
400-meter run
25 Hand Release Merkins
25 V-Ups
50 Jump Rope
400-meter run
25 Leg Raises
25 Jungle Boi Squats – 2 spoons style
50 Jump Rope
400-meter run
25 4-count flutter kicks (watch the video)
25 Bonnie Blairs (hard way – right leg and left leg counts as 1)
50 Jump Rope
400-meter run
100 Big Boy Sit-ups
50 Jump Rope
1 mile run

@T-bone substituted the rower for the laps. Top time 38:30.

COT: prayers for injured PAX: @Banks @Da Vinci @T-bone @Big Mac. Big Mac’s doctor’s appointment went well. They think it’s a torn abdominal muscle. Rest should make it well.

Moleskin: Greater love has no one than this, that someone lay down his life for his friends. This doesn’t just mean dying. We can give up what we want: a great score for IPC, a night out with friends, a place in the checkout line. These small sacrifices for others also show the heart of Christ who gave up everything for us. Be willing to give up some of your wants for others’ benefit.

Date: Monday, 09/26/2022
AO: #ao_mastodon)
PAX: @Archive @T-bone (respect) @Pool Boy @8-Track @Jolly (respect) @Jailbreak @Spit Valve @Sparrow @Big Mac @Tortuga (respect) @Panhandle (respect) @Double Dip @SAGA
FNGs: 0
Q: @SAGA
Total: 13

Conditions: 48 but felt like 90 with the PAX in attendance
Warm-Up: goofballs, tappy-taps, sally (merkins + squats)

The Thang: some ran & some rucked & some murphed

COT: prayers for @Archive’s M & baby on the way, @8-Track’s trauma healing

Moleskin: be a good friend, ask a good question

Backblast: Mrs. Burns, IPC week 3
Date: 9/21/22
AO: #ao_tar_pit
PAX: @Tortuga @LeMond @SAGA @Jolly @wet burrito @Carsten Schumm (First Gear) @Panhandle
Q: @Tortuga
Total: 7
WOR: Walk, skip, stretch around the parking lot, T-bone burpees.

The Thang:
This WOD is dedicated to Kathleen (M of Burns from F3 Puget Sound), who courageously battled pancreatic cancer for 571 days until August 21, 2022.
(5 Rounds, 7 Exercises per round + 1 additional run)

Repeat 5x
20 Overhead Coupon Presses
20 Burpees
20 Curls
20 V-Ups
20 Goblet Squats
13 Man-Makers
Run 400M

After the 5th round, run another 400M, for rep #571.

Your score is your time.

Our times ranged from 35:35 to 42+ minutes. @Carsten Schumm (First Gear) broke Tortuga’s respect coupon on his first round of blockees. @Jolly graciously sacrificed his coupon for him to finish.

COT: Prayers for First Gear’s grandma who is still working through the death of her husband of 57 years. Lemond’s M is at week 18 in her pregnancy. Prayers for continued health.

Moleskine: Be an encourager. Write a note to someone you care about. Pens and post its were provided and utilized.