Category: Uncategorized

Backblast: Thirteen Virtues of Benjamin Franklin

Date: 9/7/2023

AO: #ao_mastodon

PAX: @Tarzan, @Beaker, @Best In Show, @Crack, @Captain Crunch, @LeMond

FNGs: 0

Q: @LeMond

Total: 6

• Warmorama: 5 mins

  • Goofballs:13

  • Alarm clocks:13

Movement:

1. TEMPERANCE: 13 blockies

2. SILENCE

   1. 21s: counts reps 1-5 out loud. Reps 6-21 are all mental

   2. Punishment: 10 absolutions.

3. ORDER: Partner coupon swings: 30

4. RESOLUTION

   1. OYO:

   2. 16 goblet squats

   3. 8 svend press

   4. 16 bent over rows, 8 on each arm

   5. 8 triceps extensions

   6. Rifle hold until up until six is done.

5. FRUGALITY

   1. Do not lower your arms

   2. 10 4-ct squats

   3. 10 4ct back-stepping lunges with a twist

   4. 10 balance side lunges

   5. 10 side leg raises

6. INDUSTRY: Hero’s Journey Challenge: 3 sets under roof.

   1. 10 4-ct high knees

   2. 10 4-ct squats

   3. 10 4-ct alternate shoulder taps

   4. 10 4-ct mountain climbers

7. SINCERITY

   1. Ranger merkins: 60 sec, 30 sec rest, repeat

8. CLEANLINESS <- Missed this one.

9. JUSTICE

   1. 10 fly steps

   2. 10 squats

   3. 10 plank walkouts

   4. 10 star planks

   5. 10 supermans

10. MODERATION: 13 curls.

11. TRANQUILLITY: <- missed this one

12. CHASTITY: missed this one

13. HUMILITY: <- missed this one

• Moleskin

  • Discussed knife techniques class where leaving chopped items on the cutting board will cause your brain to become

  • You might think you can ignore the excess in your life but your brain is aware of it.

• These names of virtues, with their precepts, were:

• 1. TEMPERANCE. Eat not to dullness; drink not to elevation.
  2. SILENCE. Speak not but what may benefit others or yourself; avoid trifling conversation.
  3. ORDER. Let all your things have their places; let each part of your business have its time.
  4. RESOLUTION. Resolve to perform what you ought; perform without fail what you resolve.
  5. FRUGALITY. Make no expense but to do good to others or yourself; i.e., waste nothing.
  6. INDUSTRY. Lose no time; be always employ’d in something useful; cut off all unnecessary actions.
  7. SINCERITY. Use no hurtful deceit; think innocently and justly, and, if you speak, speak accordingly.
  8. JUSTICE. Wrong none by doing injuries, or omitting the benefits that are your duty.
  9. MODERATION. Avoid extreams; forbear resenting injuries so much as you think they deserve.
  10. CLEANLINESS. Tolerate no uncleanliness in body, cloaths, or habitation.
  11. TRANQUILLITY. Be not disturbed at trifles, or at accidents common or unavoidable.
  12. CHASTITY. Rarely use venery but for health or offspring, never to dulness, weakness, or the injury of your own or another’s peace or reputation.
  13. HUMILITY. Imitate Jesus and Socrates.

Backblast: IPC Week 1
Date: Tuesday, 9/5/23
AO: #ao_tar_pit
@ PAX: @Jolly@Big Mac@Bo-Peep@SAGA@DQ@Da Vinci@Banks@Katniss@Panhandle@Tortuga@T-bone@8-Track@Sparrow@Beaker@Shiplap
FNGs: 0
Q: @Shiplap
Total: 15Warm-o-rama:

1. Side straddle hops
2. Good mornings
3. Arm circles
4. Runners stretch

IPC Week 1
Description from the F3 Greenwood site:
FORMAT

• 45min AMRAP (with E5MOM: 20 yards Mode of Transportation (MOT))
• Coupon and EMOM timer is needed for this workout
• Set an EMOM timer for 5 minutes and when the timer starts, the workout starts.
• E5MOM MOT will happen 8-times during the WOD on the 5th , 10th , 15th , 20th , 25th , 30th , 35th & 40th min
• Set out 2 cones

• 1 cone is at the starting line
• 1 cone is 10 yards out

THE THANG

• In each of 3 rounds, PAX must alternate between executing 10 reps of each of the round’s two exercises until 80 total reps are completed (40 reps of each exercise).
• Throughout the WOD, every 5 minutes PAX must complete a 20-yard (10 out / 10 back) MOT associated with the round they are executing before continuing to execute reps
• If time remains after completing all three rounds, loop back to the beginning & repeat from round 1 to continue adding reps to score until time expires.

Score = Total Reps Completed
Round 1
Exercises: Flying Squirrels / WW3 Sit‐ups
MOT during this round: Coupon Lunge Walk
Round 2
Exercises: Block‐Over Burpees / No-Cheat Merkins
MOT during this round: Murder Bunny
Round 3
Exercises: Thrusters / Jillian Michaels
MOT during this round: Rifle CarryMoleskine: Be a great communicator

Backblast: Mary-Murph
Date: Thursday, 9/7/23
AO: #ao_mastodon
PAX: @Gummi Bear, @Hailey, @The wet burrito, @T-bone, @Sparrow, @SAGA, @Jolly, @Panhandle, @Da Vinci, @Ankles, @Sally, @Bloomer, @Hancock, @Tortuga, @Aloha, @Spokes, @Bo-Peep, @Cottontail, @T.B., @Katniss, @Flubber, @TBTF
FNGs:
Q: @Stock boy
Total: 23WoR: Side-straddle-hops, Abe Vigodas, stretch on your ownThang:
Mary-Murph:

1. 1 mile run
2. 100 hanging leg lifts (toe tapping the bar for REAL men)
3. 200 BBSUs
4. 300 flutter kicks (2 is 1)
5. 1 mile run

Moleskin: Don’t put off time with your loved ones; you never know which opportunity might be your last.Prayers: Safe baby delivery for @Bo-Peep and Bo-Betsy, safe travels and successful gospel spreading for @Rosetta, and good fellowship/family-time for @Ankles with his dad as he visits him in Colorado.

Date: 9/5/2023

AO: #ao_mastodon

PAX: @Captain Crunch, @BuzzKill, @Aloha, @Samsonite, @Magellan, @Sampler, @Flubber, @Falsetto, @Ankles, @Pool Boy, @Gummi Bear, @LeMond

FNGs: 2

Q: @LeMond

Total: 12

• Warmorama: 5 mins

  • SSHs: 20

  • Windmills: 15

  • Back-stepping lunges: 10 each side

  • Arm circles: 10s

• Pre-Thang at Cooties

  • 10 pull ups.

  • 10 assisted one-legged squats on right leg

  • 10 pull ups

  • 10 assisted one-legged squats on left leg.

• Thang 1: animal movements in parking lo

  • Ape walks across

  • Ape walk back

  • Bunny vs Bear

    • Partners: one Pax does 5 hops; other Pax does bear crawls.

    • Switch as you cross field

  • Bunny vs Crawl Bear

• Extra: Clock Merkins

• Thang 2: The Hightower

  • Bible Verse: Matthew 5:9 Blessed are the peacemakers, for they will be called children of God. So – 5 Exercises – 9 reps each. 1) Burpees 2)Bodybuilders – burpee with Plank jack 3)Triple Merkin Burpees – burpee with 3 hand release merkins 4)Triple Jump Squat Burpees – burpee with 3 jump squats 5)Putting them all together – Triple Merkin Triple Jump Squat Bodybuilders – burpee with 3 hand release merkins, plank jack, and 3 jump squats

  • Sprint to top of Hoffa, then run down.

• On Hoffa:

  • Reach and touch, 10 on each leg

  • Wall sit; Pax take turns slapping high fives

  • Flutter Kicks

• Moleskin

  • “I cannot remember the books I’ve read any more than the meals I have eaten; even so, they have made me.” Ralph Waldo Emerson

    • I use this analogy with workouts: you might not remember a good beatdown but it helps make who you are.

  • Quote: “I’m so happy we’ve evolved.” Ankles while doing the Ape Walk.

  • Notes:

    • The path bordering the field by Hoffa is curved and Pax can get lost when doing the ape walk.

Date: 09/02/23
AO: #ao_flat_earth
PAX: @Swish @T.B. @8-Track @Bones @Cheese @Gummi Bear @Jolly @Shiplap @Banks @Captain Crunch @Big Mac @Hershey @Spokes @Archive @DQ
FNGs: 0
Q: @DQ
Total: 15

WoR

• SSH
• Runners stretch with arm reach

The Thang
Ultimate. High scoring game that ended as a tie in the final seconds. 14-14

Moleskine
Confess your (age appropriate) sins to your kids. A former pastor of mine shared a story about when he realized he was accidentally cultivating a culture of perfectionism in his house. He realized he messed up with his son and confessed to him. His son later told his wife “Mom, did you know that dad makes mistakes”? Our kids need to know we’re all sinners in need of forgiveness, and that’s why Jesus died for us.

COT

• @Jolly’s M and her health issues
• @Rosetta’s transition in Texas

Date: Saturday, 8/19/23
AO: #ao_mastodon
PAX: @T-bone @Bloomer@Bo-Peep @DQ @BuzzKill @TBTF
FNGs: 0
Q: @TBTF
Total: 6WoR: Motivators, Goofballs, T-Bone Burpees, Abe Vegodas, Tappy Taps, Stetch OYOThang 1: Tortoise and Hare routine (partner routine) starting from field opposite of Hoffa, across the field, up Hoffa to the fence, and back is one "lap"

1. Round 1 – 5 burpees, rifle carry
2. Round 2 – 10 merkins, walking curls
3. Round 3 -10 star jumps, overhead press
4. Round 4 – 10 merkins, walking curls
5. Round 5 – 5 burpees, rifle carry

• Once done we ran through the AO stopping at the bridges where we crossed without using our feet

Thang 2: Park stations – carry block with you

1. Station 1 – COOTES – pullups/blockees
2. Station 2 – Playground – atomic merkins/thrusters
3. Station 3 – SHOP/Tables – table press/BBSUs (coupon)

• Short recovery mosey

Moleskin:
Importance of feedback and encouraging one another to share observations.Prayers:
I waited too long to post and forgot what we prayed for but know that God heard us

Date: Wednesday, 08/26/23

AO: #ao_tar_pit

PAX: @Panhandle @Da Vinci @Pool Boy @The wet burrito @Beaker

FNGs: 0

Q: @Beaker

Total: 5

Conditions: Pleasant

WOR:

@Shiplap’s :black-diamond: warm-up

Abe Vigodas (ic, x14)

Tappy Taps (x10)

Plank Fondas (ic, x5 per side)

Bat wings (ic, x15)

Pretzel arms (ic, x15)

Wonderbras (ic, x15)

Moroccan night clubs (ic, x10)

The Thang: The walls of Jericho

Moseyed to the bottom of the wheel.

PAX performed 7 reps of 7 different exercises, ic, followed by a lap around the school. Repeat until the exercises and lap are performed 7 times. The following exercises were performed:

CPRs (6-count cadence)

Goblet squats

Upright rows

Bonnie Blairs

Shoulder taps

Merkins

American hammers (w/ :coupon:)

We completed 4 runs and 5 times through the exercises

COT:

Understanding and patience in the public discourse.

@Toto’s trip to Colombia and adoption of their son and daughter

At least two other things I forgot.

MOLESKINE: The story of Joshua at the Walls of Jericho is not a story of Joshua overcoming his enemies. It is a story of God’s faithfulness to His promises and His work in the world, not ours.

Backblast: Workin’ hard
Date: Saturday, 8/26/23
AO: #ao_mastodon
PAX: @TBTF, @Jailbreak, @Carmen, @Captain Crunch, @Noodles, @Ankles, @Maniac
FNGs:
Q: @Stock boy
Total: 8WoR: SSH, arm-circles forward, arm-circles backward, overhead claps, seal claps, Abe Vigodas, stretchesThangs:

1. Traveling west, then north, then east along the path, turning south at first bridge, 16s: 15/1 – 1/15 Squrls (Squat-Curls)/Merkins.
2. Partner up for Dora: 100 Overhead press, 200 BBSUs, 300 skull crushers, 400 goblet squats

Moleskin:
Be intentional to interact with your loved ones, remembering that, later in life, you’re more likely to regret not spending more time with them than anything else.Prayers:
@Captain Crunch for life/work balance, @Noodles to adjust to taking son to preschool.

Date: 8/24/2023
AO: #ao_mastodon
PAX: @Hancock, @Rosetta (respect), @Da Vinci, @Tortuga (respect), @Jolly (respect), @BuzzKill, @Katniss, @Bloomer, @Stock boy, @Aloha, @Bo-Peep, @Cottontail, @Panhandle (respect)
FNGs: 0
Q: @Hancock
Total: 13

Conditions: 80 and humid. It’s a hot one.

Warm up: SSH, merkins, flutter kicks, arm circles, arm stretch, mount climbers, leg stretch

Thang 1: Run around baseball diamond and come back, line up in order of return, split evenly into teams. Winner gets to use 🏆 on Slack next to their name.

Event 1. To Hoffa. Manrise relay at top, BBSU at bottom. Win for team @BuzzKill

Event 2. First team to complete 120 burpees and 200 goblet squats wins round. Win for team @@Bo-Peep

Event 3. First team to complete 300 merkins and 300 LBC’s. Win for team @BuzzKill

Event 4. Coupon brigade from base of Hoffa to fence. 2 curls and then pass it on. Win for team @Bo-PeepBREAK. All join for two rounds of Guantanamo’s.

Event 5. Pax carry. Base of Hoffa. Each Pax will be carried to and from @@Hancock’s coupon and the light post. Win for team @Bo-Peep

Winning 3-2 is Team @Bo-Peep! Go ahead and put those 🏆 as your Slack status!

Moleskin: "Relationships don’t thrive under the pressures of our modern day schedules. All of life’s important relationships thrive under the condition of carefree timelessness. Learn to waste time with the people you love." -Matthew Kelly. And, Mark Driscoll (can’t find the quote) encourages the audience one sermon to “blow some money, make some memories” on the experiences you have with your loved ones. CoT: prayer for @Rosetta’s M and father-in-law, prayer for students starting the school year this week

Backblast: Beast Blocks

Date: 8/22/2023

AO: #ao_mastodon

PAX: @BuzzKill, @Beaker, @Captain Crunch, @Stock boy, @Maniac, @Hancock, @Oompa, @LeMond

FNGs: 0

Q: @LeMond

Total: 8

• Warmorama: 5 mins

  • 20 Goofballs

  • 20 Frankensteins: leg to opposite leg

  • 10 Abe Vigodas

• Jacked Up:

  • SSH x 20 IC

  • Seal Jacks x 20 IC

  • Plank Jacks x 20 IC

  • Crossover Squat Jacks (aka Deny Terio) x 20 IC

  • Smurf Jacks x 20 IC

• Pre-thang

  • Grip, Rip, and Roll (GRRs): 20

  • World War III sit ups: chest press, then shoulder press: 10

• The Thang: The Beast

  • The BEAST is 6 exercises, performing 6 reps at 6 stops. 4 lines (lined field or cones). Start at first line, sprint to second and do 6 reps, then to third and do 6 reps, then to fourth and do 6 reps, back to third for 6 reps, back to second for 6 reps, back to start line and complete 6 reps. Hold Plank until all finish.

  • Exercises:

    • Merkins

    • Thrusters

    • Squats

    • Merkins on coupons.

    • American Hammer

    • Blockies

• Extra: Pax did lunge walks with coupon rotation to 3rd line of cones, then murder-bunnies to last line.

• Mary

  • Flutter Kicks

  • Australian Snow Angels.

• Moleskin

  • Write down your massive to do list goals, even if you can’t get to them.

  • Then ask God for guidance.