Category: Uncategorized

Backblast: Shiplap’s Darkroom VQ
Date: 3/16/2023
AO: #ao_dark_room
PAX: @Noodles@Beaker@Captain Crunch@Toto@Jolly@Shiplap@LeMond@T-bone
FNGs: 0
Q: @Shiplap
Total: 8WoR: Pulled out the BD warmup to give everyone a taste
EMOM for 5 minutes: 35 SSH and 8 Burpees
Neck rotations, picking daisies
10 Merkins, 9 Block merkins, 8 Merkins, 7 Block merkins…….Rinse and repeat down to 1Thang 1: Indian Run around the mile loop to get a tour of the AOThang 2: 3 Stations
Station 1 – Sandies: Round 1 – 10 reps then decrease by 1 each round
Station 2 – One Arm Rows: Round 1 – 20 reps each arm, then reduce by 2 each round
Station 3 Dips – Round 1 – 30 Reps, then reduce by 3 each roundMoleskin: The hardest part of any task is just getting startedCoT: Continued prayers for @Crack system – for her healing and financial support, for @LeMond and his M as they parent their 2.0

Backblast: The Medium Option Date: Saturday, 3/11/23
AO: #ao_tar_pit
PAX: @Jolly @Panhandle @Da Vinci @DQ @SAGA @Tortuga @Katniss @Gummi Bear @Beaker @Banks @Sparrow @Hershey @LeMond @Shiplap @8-Track @T.B.
FNGs: 0
Q: @Banks
Total: 16

WOR:
30x Goofballs IC
10x Windmills IC
10x Mountain Man Poopers IC
Stretch OYO while PAX chose between the Medium and the Hard option. The vote was 8-7 in favor of Medium, so that is what we did!

Thang 1: 5 Alive
We moseyed to the Prairie Path and completed 5 Alive at the light poles. We started with 1 rep, and then added a rep at each light pole until 5, and then began the next exercise at 1. The exercises and totals were:
Burpees x115
Merkins x90
Star Jumps x65
Dive Bombers x40
Squats x15

So the first light pole was 1 burpee and the 25th light pole was 5 burpees, 5 Merkins, 5 Star Jumps, 5 Dive Bombers and 5 Squats!

We then moseyed back to the bottom of the Spa.

Thang 2: Mini Dora
We partnered up and completed a mini Dora composed of the following:
50 Burpees
100 Merkins
150 Squats
200 BBS

We hit time before everyone finished the BBS and moseyed back to the flag.

Moleskin: – Don’t make excuses, they are contagious.

NOR/COR/COT: Prayers for Katniss’s M, Lemonds Father, Hershey’s M and Gummibears sister.

Backblast: Run Club
Date: Friday, 3/10/23
AO: #ao_ground_zero
PAX: @TBTF @Double Ditch @Tortuga @Banks @Da Vinci @Jolly @Toto @Hershey @Panhandle @Pool Boy @Cheese @Stock boy @Topham @8-Track
FNGs: 0
Q: @Panhandle
Total: 14

Date: 3/9/2023
AO: #ao_dark_room
PAX: @Captain Crunch @Toto @Noodles @LeMond @Crack @Shiplap @Beaker
FNGs: 0
Q: @Beaker
Total: 7

WoR: Motivators x7, Mountain Climbers x20, Batwings x20, Moroccan Night Clubs x23, Michael Phelps oyo, 5 t-bone burpees, mosey to Hacksaw ridge the long way.

Thang 1: 11s on Hacksaw Ridge. 1 burpee on low side, up and over the ridge, 10 BBSUs on high side, back up and over. Count up to 10 burpees and down to 1 BBSU.

Thang 2: Stations.
7 stations, do AMRAP reps until it is time to rotate. Rotate when station 1 hits 30 reps.

Station 1: sandbag bent over rows
Station 2: box jumps
Station 3: dips
Station 4: derkins
Station 5: sand bag pull throughs
Station 6: pull-ups
Station 7: Bonnie Blairs

We repeated this twice (mostly)

Moleskin: "Let us hold unswervingly to the hope we profess, for he who promised is faithful" Hebrews 10:23; "If we are faithless, he will remain faithful, for he cannot disown himself." 2 Timothy 2:13.

CoT: Ball of Man! Prayers for @Noodles and parenting; @Crack‘s grandmother’s 100 birthday party; @LeMond, M and 2.0.

Date: 03/08/23
AO: #ao_tar_pit
PAX: @Panhandle @Crack @8-Track @Tortuga @Homer @Banks @Shiplap @Da Vinci @Big Mac @Jolly @DQ
FNGs: 1
Q: @DQ
Total: 11

WoR

• SSH
• Goofballs
• Arm circles

Thang 1
The PAX headed up to the shop for some tabata work. Each round was 30s work, 15s rest. We cycled through the below exercises 5 times, with one extra round of rows to balance out, for a total of 21 rounds completed:

• Single arm, elbow out row
• Bicep curls
• Skull crushers
• Pullovers

Thang 2
The PAX went down to the track, partnered up, and completed a mini Greta. While one PAX did the exercise, the other PAX ran halfway down the track and back. Exercises included:

• 50 blockees
• 100 thrusters
• 200 coupon swings

Moleskine
Mark 10:18 – “Truly I say to you, whoever does not receive the kingdom of God like a child shall not enter it”
We’re studying Mark in my group at church. Arriving at this verse, my study bible describes three ways to help us “receive the kingdom of God like a child”:

• Adult self sufficiency must recognize its need for the sovereign God
• Adult moral defensiveness must humble itself before the holy God
• Adult skeptical toughness must soften before the loving God

Additionally, a member of our church group related this to the way her daughter loves just being with her. Her daughter loves playing with her, loves laughing with her, loves just being in her presence. Embrace childlike faith. Pray that Jesus would free you of whatever self sufficiency, defensiveness, or skeptical toughness you might struggle with, so that we can thrive in our role as children of God.

Date: 3/4/23

AO: #ao_tar_pit
PAX: @Hershey @LeMond @Tortuga @DQ @Bloomer @Beaker @Panhandle @Jolly @Banks @Da Vinci @Topham @Noodles
FNGs: 0
Q: @Noodles
Total: 12

WoR: Good Mornings x15, Tappy Taps x15, Motivators x7, Batwings x15, Moroccan Night Clubs x15, Runner’s Squat, Mosey around the parking lot x2

The Thang: Mike Tyson Merkin

PAX started at the top of The Spa where they performed some rounds of Mike Tyson Merkins and stairs:

Mike Tysons x30 – Placing feet flat on the wall, you will use them to explode forward during the movement. As you come down, you are engaging your core to slow the downward movement. Coming back up, tuck your head in and push up and back focusing on your rear and lateral delt muscles. It will look like a rocking motion back to the wall and down into the push up.
Stairs
2. Mike Tysons x25
Stairs
3. Mike Tysons x20
Stairs
4. Mike Tysons x15
Stairs
5. Mike Tysons x10
Stairs
6. Mike Tysons x5

Wall Angels x15 – 6 to the wall and shoulders to the wall. Arms at 90 degrees to the wall. Slowly raise arms along the wall until feeling arch in back and shoulders. Hold for time and come back down to 90 degrees. Rinse and repeat for number of reps.
Wall Sits for time.

Since I planned for 45 mins, PAX moseyed once around the school and headed back to the parking lot to perform the following:

Merkin Ring of Fire to 100. PAX in a circle counting off one merkin and staying in plank until reaching 100 merkins.

Also performed were:

1 Legged Glute Bridges x25
Skater Planks x25
1 Led Dead Lift x25
Sprinter Lunges x25
Curtsey Squats x25

CoT: Prayers for @Pink Drink as he prepares for camp with some students. Prayers for @LeMond’s M and 2.0 and health. Any other requests that I may have forgotten or remain unspoken.

Moleskin: Excuses are contagious. Challenge ourselves to keep 1st F channel for HC only. Thinking of our excuses/reason for missing out as something that we can submit as an HC under 3rd F and request prayers and support.

Backblast: UBU Monday, Pacer test
Date: 3/6/2023
AO: #ao_mastodon
PAX: @TBTF @Tortuga@Bloomer @Stock boy @Captain Crunch @Jolly @Shiplap @Banks @Pool Boy @DQ @Da Vinci @Panhandle @Katniss @Big Mac @Dogear @Jailbreak
Q: @Tortuga
Total: 16
Conditions: mild, a little wet

Thang: Some rucked.
Some ran the Pacer Test.
I figured out how to use a phone, youtube, and a speaker, guesstimated what 20 meters would be on two tennis courts, and ran the pacer test. https://www.youtube.com/watch?v=aMcfIkW7kkM
At the tone, PAX ran from one side of the singles tennis court to the other side of the next court’s singles area. I think it was more like 22 meters. The time between beeps stayed steady for 7 lengths, then sped up for the next 7 or 8 lengths and so on until no one could finish. You were allowed one failure. Once you failed twice, your test was over. My fastest fifth graders typically get a score of 60-70 rounds. One year I had a student get 106. Our high today was 78. When I got to school I measured the gym where we run it. The distance was 18.6 meters. I plan to try it again when I Q next week Friday for run club. We’ll get closer to the 18.6 meters my students use. It should make a huge difference.
Moleskine: Sin is not a problem you need to keep working on, It’s a cancer that only God can heal through the blood of Jesus Christ. Stop striving to fix yourself. Ask God to do his good work in you, and let him.
COT: Thanks to God for bodies that work, men to work out with, and the forgiveness that comes through Jesus Christ.

Backblast: What Ho, There Might Be Snow
Date: 3/4/2023
AO: #ao_mastodon
PAX: @Hancock @TBTF @Tortuga@Hershey @Bloomer @Maniac @Stock boy @Captain Crunch @Short Circuit @Noodles
FNGs: 0
Q: @Tortuga
Total: 10
Conditions: mild, snowless, sunny

WOR: usual disclaimers, arm circles, SSH, copperhead squats, Michael Phelps

The fun planned for the epic wet snowfall were scrapped due to the complete and total lack of precipitation of any sort. Brutality ensued instead. Sorry, not sorry.

The Thang:
Pearls on a String
PAX stayed together throughout the workout, completing reps mostly OYO with a short mosey between stations of Cooties, bleachers by the ball field, the SHOP, the building by the pond, and the flag.
Three rounds. Five stops each.

Round one: legs
Goblet squats, Weighted lunges, weighted step ups, wall sit with partner coupon pass, hillbilly squats

Round two: arms
Pike position pull ups or toes to bar. Five PAX at a time, switch with a partner at failure, hold plank while waiting, Ranger merkins, table press, hip slappers: feet up on wall, tap hips instead of shoulder taps, overhead clap IC to 62 followed by Moroccan Night Clubs to 2.

Round three: burpees
Hand release pull up burpees, hand release tuck jump burpees, box jump burpees, Navy SEAL burpees IC Q called (5), Navy SEAL burpees IC (10 count) Each PAX called out one (9)
Mary:
One minute of bicycle, two minutes of cross crunches, 60 flutters IC slowing the cadence after 30, 40, and 50.

Moleskine: Tell your loved ones you love them. Out loud. Often. Write short notes. Repeato.

COT: Prayers for @Pink Drink leading a youth group retreat this weekend, @Bloomer’s brother, @Captain Crunch’s 2.0 home and better from recent illness, work stresses, @Noodles M arthritic flare ups, @Maniac huge mortgage increase, @Tortuga’s M in a time of anxiety.

Date: 3/2/2023
AO: #ao_dark_room
PAX: @Beaker @Captain Crunch @Toto @Noodles
FNGs: 0
Q: @Noodles
Total: 4

WoR: Motivators x7, Tappy Taps x15, R/L Leg Compass x10 (4 count – front, side, back, starting position), 2 laps around the parking lot and then over to COOTEEs area

The Thang: TABATA – 8 cycles of WORK (1 minute)/REST (40 secs). Each cycle focusing on a different exercise. Squats during rest period.

CYCLE 1: 1 Leg glute bridges
CYCLE 2: Skater planks
CYCLE 3: 1 Leg Deadlifts
CYCLE 4: Sprinter Lunges
CYCLE 5: Curtsy Squats
CYCLE 6: Tuck Jumps
CYCLE 7: Bonnie Hurleys
CYCLE 8: Burpee Broad Jumps

Rinse and Repeat. We got through 2 TABATA rounds.

Moleskin: Today the beatdown was done to a motivational mix. Today was a reminder that motivation does not mean anything if we do not put God first in our lives. There is a reason why F3 has set times for early workouts. While many are sleeping, many of us are making the Hard Commitment to show up and start our days off right. F3 offers us a space to release all of the stress during the day just so that we can go back out and face it head on AGAIN. Rest assured that we leave each beatdown being better than we were the day before. We leave a better version of ourselves.

CoT: Prayers for @Beaker’s M as she explore her schedule and attempts to find a good balance between her career, family, personal goals. Prayers for @Captain Crunch as he gets ready to spend some time making assessments on some systems and processes at work, may it be received with open arms by those above him. Prayer’s for @Captain Crunch’s 2.0, Fruit Loops, and good health as she is away at camp in Florida. Prayers for @Toto’s 2.0 and family as they prepare for a family trip. May God continue to provide health and a safe trip.

Backblast: Desert Fathers with Neil Diamond
Date: 3/2/2023
AO: #ao_mastodon
PAX:   @Mancon@DQ@Banks, @SAGA@Hancock@Da Vinci@Dogear@Gummi Bear@Aloha@Shiplap@Jolly@Panhandle @syllabus @Bo-Peep@TBTF@Tortuga@Big Mac@Jailbreak@Pool Boy@Hershey
FNGs: 1
Q: @Da Vinci
Total: 20
Conditions:Mild  

Warmorama to Neil Diamond Soilitary Man (and other songs throughout) 

Thang: It took three years but we have concluded working through the entire Sayings of the Desert Fathers alphabetized. PAX choose from MILD WILD OR CHILD                                                                             

WILD
flutters to 60
Go and be merciful to everybody, for mercy finds freedom of speech in the presence of God. -Pambo 14

Scout Run Long track (Dan Taylor alley)
“It is good to eat flesh and to drink wine and not to eat thew flesh of your brothers in backbiting.” Hyperechios 4

Sprint to baseball diamond and four bases, 70% back
“We must not be swelled up with pride when the Lord does something through us – but rather be thankful that we were found worthy to be called by him.” Pionite 4

Jacobs ladder (10x up the hill, increasing burpees, 1 – 10)
“Wherever you go, do not measure yourself and you will experience repose.” Paphnutius 3

60 merkens and 30 burpees
“Go and stay in your cell; offer one prayer at dawn, one in the evening, and one at night. East when you are hungry, drink when you thirst, sleep when you are tired,; stay in the desert and do not be swayed by thoughts.” Paphnutius 5

MILD
Flutters to 40
“Bear with me when I oppose you and when you oppose me I will bear with you.” -Paul the Barber 16:10

Scout Run Medium track (by the log cabin)
“What do we want with this busy profession,” asked one of the monks. Throughout the whole day we are not allowed to practice silence.” Abba Paul said, the silence of the night is enough for us if our mind is keeping watch.” Paul the Barber

Mozy to goal baseball diamond and four bases, 40% back
“Follow Jesus.” -Abba Paul S1

Jacobs ladder (7x up the hill, increasing burpees to 1-7 )
“O obedience, mother of all the virtues!” Rufus

40 merkens and 20 burpees
“Just as a ship cannot be built without nails, so is it impossible to be saved without hmble-mindedness.” Syncletica S9

CHILD
Flutters to 30
“Self esteem and fearlessness often occasion sin,” Sisoes 41

Short track (island bridge) (burpee if you finish early)
The disciple said to the elder, “’You have a good mind but you are a bit hard.” The elder said to him, “You are a good man but soft in the head.” Sisoes 51

Mozy to baseball diamond and four bases, mozy back
“Woe to the man whose reputation is greater than his performance.” Silvanus 10

Jacobs ladder (5x up the hill, increasing burpees to 1-5)
Can a person make a fresh start each day? Abba Silavaus said: If he is a real worker, a person can make a fresh start each day and each hour.” Silvanus 11

25 merkens and 10 burpees
The governor came to see Abba Simon, who dressed up like a beggar and when the governor saw him he took off forthwith. Simon 2

Moleskin
“It is no great virtue if you maintain your practice in your cell, but it is when you come out of your cell.” Serionos 2
“It is possible to be with many people yet to be alone in one’s thought; also really to be alone and yet to be among many in one’s mind. Syncletica S1
“Either make a clean break with men or make a laughingstock of the world and of men by making yourself a fool in many ways.” Or 14  

Prayers for @Bo-Peep Betsy and Baby