Category: Uncategorized

Backblast: November Black Diamond “4 Corners”
Date: 11/22/2021
AO: #ao_tarpit
PAX: @Big Mac @T-bone @Panhandle @Jolly @Banks @Archive @Zoro
FNGs: 0
Q: @Katniss
Total: 8
Conditions: Maybe the chilliest yet.
WOR: Merkins, Bonnie Blairs IC, Tappy Taps, Quad stretch
THANG 1: Mosey to "The Wheel" – Do 25 burpees, sprint up the driveway, mosey down the steps. Repeato X2THANG 2: Mosey w/ coupons to back practice field beside the track. Q establishes 4 corners of the practice field. At each corner, PAX will perform a specific count of an exercise until they count down from 10 reps to 1 (i.e. first corner 10, next corner 9, next corner 8, 7, 6 and so on down to 1 rep).Between corners (but still on practice field): Sprint the sidelines, bear crawl the endzones
Upon completion of one full cycle (e.g., all 55 blockee reps) you must exit practice field to the track, sprint the longs and bear crawl on the track around the endzones. Then come back into the practice field for your next round/cycle.Rd 1 – Blockees (10,9,8,7,6,5,4,3,2,1)
Rd 2 – Thrusters (10,9,8,7,6,5,4,3,2,1)
Rd 3 – Jumpover burpees (we got through maybe 10, 9, 8?)THANG 3: You-call-it Mary w/ blockee pacer. (A PAX calls a Mary exercise for the group to do, they do it until he completes 10 blockees)

Moleskin: None. Extra prayers for those affected by the tragedy in Waukesha. Prayers for safe travels and holidays.December black diamond nominee: Given to @Big Mac before he heads off to Mexico for 5 months!

Backblast: Old School Ruck for the OG
Date: 11/29/2021
AO: #ao_mastodon
PAX: @Shiplap @Ranger Rick @TBTF @Archive @8-Track @Sparrow @Da Vinci @Panhandle @Big Mac @Jolly @SAGA @Tortuga @Katniss
FNGs: 0
Q: @Shiplap
Total: 13
Conditions: AmazingTHANG 1: 3 PAX ran (@Jolly @Panhandle @Tortuga) The rest shuffled and rucked to the soccer fields – complete 75 yards of ruck pullsThang 2: Shuffled to the pool parking lot. On one end complete 20 cruchy frogs with ruck and 20 American Hammers with Ruck. We then shuffled across the parking lot and up the stairs. Once there we completed: 5 Ruckbees, 10 OH Squats, 15 Merkins, 20 BBSU, 25 Standing tricep extentionsEach round we added 1 rep to the BOMBS.Thang 3: @Archive special. Move from light pole to light pole. Complete 2 burpees at each light pole. To get from light pole to light pole you need to crab walk, bear crawl, crawl bear, and bernie in that order.COT: Prayers for selling my house and getting into the other one – if it is meant to be. Spoiler alert – the sellers just bailed on us. Guess it wasn’t meant to be.

Moleskin: Brick by Brick – take one little step at a time – focus on consistency and getting better each day.

Backblast: Thankful for EMOM
Date: 11/25/2021
AO: #ao_mastodon
PAX: @Shiplap @Beaker @Captain Crunch (AJ) @kodak(downrange), @Da Vinci @Spokes @Archive @CHiPs @SAGA @Gummi Bear @Katniss
FNGs: 0
Q: @Shiplap
Total: 11
Conditions: Surprising mild – perfect for a good latherTHANG 1: Burpee Mile – run the @Captain Crunch (AJ) mile and stop ever 1/4 mile to do 12 burpees.Thang 2: At the COOTIES – EMO2M – 5 Pull ups, 5 Burpees, 5 Merkins, 5 Dips – add a rep each round working up to 10 of each – then back down to 5. This would account for 22 minutesThang 3: 11s – 10 BBSU/1 Leg raise – sprint the hill, 9BBSU/2 Leg raises go back down the hill…………time expired and no one finishedCOT: Prayers for the PAX, health, and praise for all the wonderful things in our lives that we may take for granted.

Moleskin: Enjoy little things in life like a warm place to sleep, food to eat, and family. Not everyone is blessed with those little things we take for granted everyday.

Backblast: Leg Blaster
Date: 11/23/2021
AO: #ao_mastodon
PAX: @Shiplap @Hancock @SAGA @Captain Crunch (AJ) @Banks @Da Vinci @Gummi Bear @Panhandle @Hotbox @Big Mac
FNGs: 0
Q: @Shiplap
Total: 10
Conditions: Beautifully BriskTHANG: We broke into groups of 3 (1 of 4 – but an injured @SAGA was the extra) and worked our way around Mastodon. There were 3 stations where the groups would stop and perform the various exercises as a group. The emphasis was on perfect form, if a team member called you out you simply correct it, if another team calls you out you have to start that exercise over. The goal was to absolutely dominate the PAX legs. Based on the mumble chatter the next couple days – mission accomplished.Station 1: 100 Thrusters (Knees to elbows), 200 BBSU, 300 Squats (90 or lower)Station 2: 100 Burpees (good merkin), 200 Bonnie Blair, 300 DipsStation 3: Only one group got too – 100 Chin ups, 200 merkins, 300, American HammersCOT: Prayers for healing PAX, selling my house, etc

Moleskin: The accountability of the group is an amazing thing. Taking months off of working out it was easy to jump back in – other groups or solo doesn’t have nearly the effect. The PAX are the power of F3!

Date: 11/25/2021

AO: #ao_mastodon

PAX: @Jolly @Panhandle @T-bone @Da Vinci @Banks @Spokes @Hancock

FNGs: 0

Q: @Jolly

Total: 7Warm-Up: Side Straddle Hops, OYO Leg Stretches for the parents.

THANG: In addition to the 7 Pax above, we had 14 2.0s join in the fun! We moseyed over to the base of Hoffa, separated into two teams and played a ultimate football. I was a great family event that took an ugly turn when @Banks violently shoved @Jolly from behind at the exact time the football arrived causing it to smash into @Jolly‘s ear and most likely causing permanent hearing damage!COT: Prayers for Ms, safe travels.

Date: Friday, 11/26/2021
6 brave PAX gathered to run off Thanksgiving dinner. Step off temperature was 17 ˚F with a 9 ˚F windchill. Since we lost no PAX, this qualifies as our first Shackelton of the year. We Ran South on the Prairie Path, and then came back North. The front group got 4.5 miles.AO: #ao_ground_zero
PAX: @Jolly @Tortuga @Da Vinci @8-Track @Crack @Beaker
FNGs: 0
Q: @Beaker
Total: 6
Moleskin: Keep something consistent and constant this holiday season as routines change and life gets (joyfully) busy.

Backblast: Lookin’ Good
Date: Saturday, 11/27/21
AO: #ao_tar_pit
PAX: @Panhandle @TBTF @T-bone @Spokes @Noodles @Shiplap @Jolly @Katniss @SAGA @Beaker @Da Vinci @Tortuga @pillow mint (fng)
FNGs: 1
Q: @Tortuga
Total: 13

Date: 11/20/2021
AO: #ao_mastodon
PAX: @SAGA @Jailbreak @TBTF
FNGs: 0
Q: @TBTF
Total: 3
Conditions: coldTHANG: Rucked from the AO through downtown and backCOT: Prayers for @SAGA‘s grandpa and @Jailbreak‘s uncle aa they work through medical challenges

Moleskin: Gratitude and encouragement to focus on the small things in life that we may overlook given busy schedule and various demands on our time

Date: Tuesday, 11/16/21
AO: #ao_mastodon
PAX: @Gummi Bear @Tortuga @Hotbox @Da Vinci @Heist @Cookies @Big Mac @Jolly @Panhandle @Beaker @Banks @Katniss @Shiplap @Crack @Sparrow @TBTF
FNGs: 0
Q: @TBTF
Total: 16Conditions: the right amount of coldWarm-Up: Slow burpees x5, SSH x25, Copperhead Squats x10, Copperhead Merkins x10, Arm Circles

THANGS:
All HIMS had 5 burpees to dish out to the PAX at any random point throughout the beatdown. And dish them out they did.

• We rifle carried our coupons to the traffic circle to do 10 blockbees and burpees were done
• We then rifle carried our coupons to the first parking lot where did 15 Derkins as well as even more burpees
• Next we started our journey around the sizeable parking lot as a PAX. We bear crawled from our starting point to the first corner where we did 100 bodyweight squats along with random sets of…you guessed it…more burpees
• Next we hopped (in any form) to the next corner which was really far away where we did 100 merkins and burpees of course
• Next we bear crawled to the third corner for 25 star jumps and 25 SSH with some burpees thrown in
• Next we moseyed to the fourth and final corner of the lot (with a few cartwheels for those who wanted per my 2.1’s request when she helped me plan the Q) where we did 100 reps of any coupon movement the HIM wanted without putting the coupon down (of course modifying as needed) and yes there was some burpees called
• We then picked up our coupon, rifle carried to the COOTES to set them down, and moseyed to the field in front of HOFFA where we raced to the top (if I passed the PAX, they did burpees)

MARY: Once on the top of HOFFA (my favorite place for MARY) we did…burpees…then MARY in a ring of fire format. We then ran out of time so we moseyed back to our coupons and made it to the flag.COT: Prayers for @SAGA, @Tortuga, and @Archive M’s as they pursue wellness in various forms, prayers for @Hotbox as he asks the Lord for guidance, prayers for the PAX and community health

Moleskin: "We get by with a little help from our friends", We often push harder, achieve/accomplish more, and are better versions of ourselves when we are part of a group whether it is F3, family, friends, work, etc; be mindful and show appreciation for those around us (edited)

Backblast: Acceleration is key!
Date: Wednesday, 11/17/21
AO: #ao_tar_pit
PAX: @Jolly @Tortuga @Panhandle @T-bone @Katniss @Da Vinci @TBTF
FNGs: 0
Q: @Shiplap
Total: 8
Warm-Up:
SSH x 20, Picking Daiseys (Middle,LEft,Right), Quad Stretch, Groin Stretch, upper body OYO
Track – Dynamic Warmup 25 yards OBOB. High Knees, Butt Kicks, Karaoke, 400 meter runThang 1: 7 – 100s
We split into two groups of 4. We Sprinted 100 yards – giving AYG and no less than 85%. After the Sprint we walk back 50 for recovery and then spring another 100. This gave us 7 – 100s in 1/4 mileThang 2: Block Work – On the Q – controlled, full range of motion reps
Thrusters x 10
Outlaws x 10 both ways
Merkins x 15
BBSU x 15
Skull crushers x 15 plus 5 negatives
1 Arm Rows x 10 plus 5 negatives
High Pulls x 20
Curls x 15 plus 5 negativesThang 3: Bombs on the Gerbil Wheel until time
AYG up the hill – NO Holding back
Burpees x 5, Outlawas x 10, Merkins x 15, BBSU x 20, Squats x 25 – PERFECT FORM – the PAX were great here!
Recovery down the stairs and 25 ab exersizesCOT: Prayers for Makanaka (Thanks @T-bone), @SAGA M, @Archive M. Praise for our health, family, and the ability to post!Moleskin: Two prong Moleskin: The days are long – but the years a short. I am reminded of this because is is my 2.2’s 4th birthday and I couldn’t help but riminess rocking him as I was rocking 2.4 last night at 1:00AM. Our life is all about consistency. Being a consistent dad, husband, believer/follower, eater, and consistently working out. The more we can forcce ourselves to be consistent the better we will become in all aspects of life.