BACKBLAST: 25 September, Saturday – 8-Track Special

13 PAX started the BD (@Sparrow, @Hotbox, @Panhandle, @Tortuga, @Beaker, @Spokes, @Shiplap, @Jolly, @Banks, @Da Vinci, @Big Mac, @SAGA, @8-Track (Q)) with one special guest added midway @wet burrito.

Warm-o-rama

-The motivator (7-count)

-Hamstring stretch

-Picking cherries

-Arm circles

-Merkins

-15 x Regular

-10 x wide arm

-5 x diamond

-100 over-head arm claps (with a 40 second hold midway)

Workout

-PAX paired off

-reps were combined sets of (60, 70, 80, 90, 100, 90, 80, 70, 60)

1) squats with coupon

2) 1 PAX then does 40-yeard bear crawl; 1 PAX does farmer 40-yeard carry with 2 coupons (PAX need to go same pace)

3) over-head press with coupon

4) bear crawl & farmer carry back (PAX switch workout)

5) run one 400m lap

Goal was 10 intervals

Moleskin: Don’t Make Assumptions from “The four Agreements”

“Don’t Make Assumptions: We should not assume that others know what we think or what we want, and vice versa. We should communicate our needs and our feelings clearly, and we should ask questions instead of jumping to conclusions when thinking about the behaviors of others.”

The Four Agreements: A Practical Guide to Personal Freedom (A Toltec Wisdom Book): Don Miguel Ruiz: 9781878424310: Amazon.com: Books

COT: Gathered to ask for Strength, Courage, Wisdom to become better Men, Husbands, Fathers, Brothers, Sons.

12 Faithful PAX (8-Track, Banks, Cheese, Cookies, Giggles, Knight Rider, Panhandle, Ranger Rick, Saga, T-Bone, Tortuga, Toto) showed up on a cool Friday morning for a little run/ruck action at AO Ground Zero. We had 10 runners and 2 Ruckers. The runners headed north on the prairie path, cut through Lincoln Marsh and ended up at Monroe middle school to run some intervals on the “Track” and then headed back to the flag. All was good except YHC underestimated how dark it is now, Fall is truly upon us! We gathered at the flag and lifted up Cookies upcoming travel and that we all have a great weekend with the families.

Moleskin: It is better to run in the dark with friends!

20 Pax gathered on the 2nd day of fall for a Concrete Mile

WOR: 4 count motivators, OYO Michael Phelps, Trunk Twists, Daisy Pickers, Runners Stretch, Calf Stretch

Thang 1: Teams of 3 carry their coupons on the mile loop around the AO – stopping at every light post to do 10 reps of Mary of teams’ choice. One coupon must always be either 1)carried in rifle position or 2) one Pax must double carry.

Thang 2: Stop at Cooties and perform CrossFit Cindy as a team for the 6 (5 pull-ups, 10 merkins, 15 squats)

NOR: @jolly, @panhandle, @tortuga, @cookies, @8-track, @beaker, @LilMac, @Bigmac, @sparrow, @giggles, @jailbreak, @ralphy, @Gummi Bear, @Yankee, @bad debt, @DaVinci, @Bloomer, @Aloha, @Snooky (FNG fka Micah) @t-bone(Q)

COT: prayed for Big Mac (and all Pax) for parenting wisdom, Sparrow and spiritual conversations with foster daughter, Jailbreaks FIL? Richard and breakthru COVID case, and 13yo Ben for persistent injuries particularly knee issue.

Moleskin: Brett Goldstein (Roy Kent from Ted Lasso): “You’ll be dead soon, so you may as well do it” – takeaway – push yourself – do hard things like F3 but also do life well and with integrity: Marriage, Family, Work – because its over before you know it and these things matter.

15 gentlemen ventured out into the gloom to test themselves against week 3 of IronPax, including one FNG!

https://f3greenwood.com/2021/09/19/b-the-emom-ipc-2021-week-3/

CoT: Sparrow’s foster child, praise for Tortuga’s M’s negative tests!

September 21st, 2021

The dog days of summer were celebrated by going through some world record temperatures from the past century.

On July 10th, 1913 at Furnace Creek Ranch in Death Valley -134F

Motivators 28

Mountain Man Poopers 30

Goofballs 30

Abe Vigodas 30

Squats 16

Total for Warmorama: 134 reps

Partners collectively reached the record at each exercise and then after sprinted up Hoffa.

1. Merkins Greenland June 23, 1915 – 86F

2. Mountain Climbers – Cyprus Sept 4th 2020 115F

3. Lunges Bolivia – October 29, 2010 – 116F 1/1

4. Overhead presses Mexico July 28th 1995 125F

5. Bent over Rows Chicago – July 6, 2012 – 105

6. Squats w Coupon – Botswana January 7th, 2016 111F

7. Skull Crushers – Siberia June 17th, 2020 100F

8. LBCs Fort Yukon Alaska June 27th, 1915 100F

9. Curls – South Africa November 3, 1918 122F

10. Kettle Bell Swings Denmark August 10, 1975 97F

It wasn’t your typical Wednesday in September for F3 Wheaton. Mayn PAX completed IPC wk 2 on Monday so a run club was added to the mix. Overall, a beautiful day at the Tar Pit with many PAX in attendance

WOR: Motivators x 7, Arm Circles, Picking Daiseys

The Thangs – IPC Wk2 or Run Club

NOR:
Run: Shiplap, T-Bone (week 0 IPC), Tortuga, Banks, Jolly

IPC: Cookies, Milk Duds, 8-Track, Wet Burrito, Katniss, Da Vinci, Bloomer

12 Pax gathered on a gorgeous fall morning to run/ruck/walk

WOR: On your own plus a walk up the hill

10 PAX ran, 1 rucked and 1 walked 20 minutes out in the dark and back with the sunrise.

NOR: @toto, @cheese, @jolly, @panhandle, @panda express, @tortuga, @Dr Phil, @cookies, @zoro, @shiplap, @8-track, @t-bone(Q)

COT: prayed for 3 Pax babies due any day now (Shiplap, Heist, Dirty Laundry), and Panhandle heavy work stuff coming up.

Pre (not fore) Moleskin: Find simple things to be thankful for – even – or especially when life is tough.

Moleskin: CS Lewis:

“If you think of this world as a place simply intended for our happiness, you find it quite intolerable: think of it as a place for training and correction and it’s not so bad.”

BB for 9.16.2021 -Had a great showing for a full-priced workout without any discount coupons. We refreshed ourselves on some baserunning for a 7 of Diamonds workout:WARMORAMA:Motivators
Mountain Man Poopers
Abe Vagodas
Tippy Taps
Arm CirclesThe Thang: 7 of Diamonds
Total of 8 rounds. First-round 7 reps, 2nd round 14 reps, 21, 28, then count back down to 21,14,7. Reps were performed at each "base"Home plate at base of Hoffa: LBCs
First base at intersection past bridges: squats.
2nd base at far intersection: merkins
3rd base at bridge next to the parking lot: Lunges – 1is1PAX who finished early circled up and did merry until everyone finished.Moleskin 1. "Every day is a new opportunity. You can build on yesterday’s success or put its failures behind and start over again. That’s the way life is, with a new game every day, and that’s the way baseball is." – Bob FellerMoleskin 2. "Worry does not empty tomorrow of its sorrow. It empties today of its strength." Corrie Ten Boom

Warmorama: Follow the leader body scan to Meet me in the Morning

The Thang: With partner, keep doing single exercise while your partner summits Hoffa, runs to the path and back. Try to match your reps the next round.

Music is a combination of Blood on the Tracks (1974) with Slow Train Comin’ (1979)

When you Gonna Wake Up: Merkens

Shelter from the Storm: Culrs

Precious Angel: Curls

I Believe in Your: Rows

Buckets of Rain: Overhead Press

Slow Train Comin’: Dips

Change My Way of Thinkin’: Lunges

Tangled Up in Blue: LBCs

Moleskin: The last minute of When He Returns:

Surrender your crown on this blood stained ground, take off your mask
He sees your deeds, he knows your needs even before you ask
How long can you falsify and deny what is real
How long can you hate yourself for the weakness you conceal
Of every earthly plan that be known to man, he is unconcerned
He’s got plans of his own to set up his throne
When he returns

PAX present: @panhandle, @hotbox, @pandaexpress, @ralphy, @tortuga, @bloomer, @8track, @yankee, @bigmac, @saga, @aloha, @gummibear, @jolly, @banks, @crack, @katniss, @cookies, @davinci (Q)

18 PAX showed up for a modified version of the “You do You” Monday workout. 13 chose to post early (0515 startex) in order to have plenty of time to complete this week’s IronPAX Challenge, and 5 chose to strap some weight on and ruck around the AO.

After a brief Warm-o-Rama (SSH IC – 20, Abe Vigodas IC 10, Arm Circles IC – 10F, 10R, Michael Phelps OYO), the IPC group headed to the base of Hoffa where YHC had measured out the required 160ft distance.

Thang 1: IronPAX Challenge – Week 2: 4 Rounds for time
Round 1: 8 burpees, sprint to other end, 8 burpees, sprint back, repeat for total of 11 sets of burpees. Total of 88 burpees.
Round 2: 8 Squrls (squat curl combo), block carry to other end, 8 Squrls, block carry back, repeat for a total of 11 sets. Total of 88 Squrls.
Round 3: 88 Overhead presses, Rifle Carry block to other end, 88 Overhead presses, Rifle Carry back. Total of 176 OHPs.
Round 4: 88 X-Factors, Bear Crawl to other end, 88 X-Factors, Crawl Bear back. Total of 176 X-Factors. (most PAX chose to Crawl Bear first, then Bear Crawl back)

Thang 2:
Since we finished so “quickly,” @Tortuga helped YHC decide that we should run up Hoffa. So we did. Twice. The second time up we circled up for some You-Call-It Mary. We went around the circle with each PAX calling out an exercise to perform for 5 reps. Time was called, and we collected our coupons and moseyed back to the flag.

The Ruckers arrived at the flag at about the same time. They finished with about 2.5mi total distance.

COT: @Cookies (ruck), @Minnie (ruck), @Bloomer (IPC), @Big Mac (IPC), @8-Track (ruck), @Hotbox (IPC), @Jolly (IPC), @Zoro (IPC), @SAGA (IPC), @Panda Express (IPC), @Sparrow (IPC), @Panhandle (IPC), @T-bone (IPC), @Jailbreak (Ruck), @Tortuga (IPC), @Shiplap (IPC), @Banks (IPC), @Crack (IPC, Q)