Category: Uncategorized

Backblast: The Copperhead Special

Date: Saturday, 1/25/23

AO: #ao_tar_pit

PAX: @Jolly @Shiplap @Panhandle @wet burrito @Pool Boy @SAGA @Da Vinci @Tortuga @Big Mac @Bo-Peep @Katniss

FNGs: 0

Q: @Jolly

Total: 11

WOR: SSHs, ic, x20; arm circles and Michael Phelps oyo, picking daisies, 5 @T-bone burpees

Thang 1:
We dropped our coupons off at the spa and then did a lap around the school. We stopped at each staircase and did 5 burpees. In an effort to not injure ourselves we did not go up and down the stairs in the snow. By my count (sketchy at best) there are 11 staircases for a total of 55 burpees.

Thang 2:
We returned to the spa and circled up for some Copperhead exercises. Slow, in cadence, full range of motion reps.

Round 1:
10 Bent over rows
10 Squats
10 Curls
10 Overhead presses
10 Triceps extensions

After completing those 5 exercises we went down the hill did 10 burpees ran back up the hill and did 10 more burpees.

Round 2:
10 Big boy situps
10 Coupon merkins (led by @Shiplap)
10 leg lifts while holding coupon
10 Calf raises
10 Lunges (5 each leg)

After completing those 5 exercises we went down the hill did 10 burpees ran back up the hill and did 10 more burpees.

Round 3: repeat of round 1 followed by 5 burpees at the bottom and 5 burpees at the top.

Round 4: repeat of round 2 and then back to the flag.

Unofficial burpee count: 5 + 55 + 20 +20 +10 = 110

Moleskin: It’s easy to become complacent in life and just go through the motions. Finds ways to challenge yourself whether it’s home life, work life or F3 life!

Prayer: Baby Ivy finally getting to go home. @Da Vinci’s friend.

Backblast: The Copperhead Special

Date: Saturday, 1/25/23

AO: #ao_tar_pit

PAX: @Jolly @Shiplap @Panhandle @wet burrito @Pool Boy @SAGA @Da Vinci @Tortuga @Big Mac @Bo-Peep @Katniss

FNGs: 0

Q: @Jolly

Total: 11

PAX: bumble, Captain Crunch, Crack, Hancock, Pink Drink, Short Circuit, Stock boy
FNGs: 0
Q: Crack
Count: 7

Warm-o-Rama: Motivators (7), Abe Vigodas (10), Tappy Taps (10), Bat Wings (10). At this point several of the PAX wondered if I was repeating Noodles’ workout from Thursday… Willy Mays Hayes (10)

Mosey w/ coupons to Hoffa
The Thang: The ABC’s

1. Alligator Merkins
2. Broad Jump Burpees
3. Colt 45 – coupon curls, lower half, upper half, full
4. Derkins – 10
5. El Capitan – Deep lunges up Hoffa, touching hands to ground
6. Foxholes at top of Hoffa – 10 (sit up, roll to merkin, flapjack)
   Mosey back down to Coupons
7. Grave diggers – 10
8. Hand-release merkins – 10
9. Inch-worm bear crawl
10. Jackhammers – 2 is 1 – 10
11. Knerkins – Chuck Norris merkins – 10
12. LBCs – 50
13. Murder Bunnies – 25yds
14. No Surrenders – 20
15. Outlaws – leg circles – 10
16. Plank Jack’s – 20
17. Quiet – silent low plank 30 sec.
18. Ranger Merkins – 20
19. Star Jumps – 20
20. Thrusters – 20
21. Upright Rows – 20
22. V-Up Roll Ups – 10
23. Windshield Wipers – 10
24. X-Cross Sit Ups – 2 is 1 – 10
25. Yul Brynners – Carolina Dry Dock, Wide Merkin, Merkin, Ranger Merkin, Diamond Merkin, Crucible Merkin, Knerkins – 5!
26. Zombie Crawl up Hoffa

Mary: American Hammers IC – 10, Flutter Kicks IC – 20, Crunchy Frog IC – 10

COT

Coffeeteria: Good conversation about sports, bikes, and life at Tredwell Coffee

Date: Saturday, 1/21/23
AO: #ao_tar_pit
PAX: @Dilbert @Jolly @Shiplap @Sparrow @Panhandle @Hershey @wet burrito @Pool Boy @SAGA @Da Vinci @Noodles @LeMond @Double Dip @Tortuga @Archive @T-bone @Beaker
FNGs: 0
Q: @Beaker
Total: 17

Backblast – Run Club Date: 1/20/23
AO: #ao_ground_zero
PAX: @Banks @Double Dip @Tortuga @Panhandle @Jolly @Pool Boy @Stock boy @Beaker @Cheese @Gummi Bear @SAGA @T.B. @Toto @Da Vinci @TBTF
FNGs: 0
Q: @Banks
Count: 15

Thang: We ran north on the path, turned around, and ran back south

Moleskin: "Running is the greatest metaphor for life, because you get out of it what you put into it." – Oprah Winfrey

COT: Prayers @T.B.’s evaluation and @TBTF’s Interview

Backblast: Return of the Desert Fathers
Date: Wednesday, 1/18/22 – 5:30 AM
AO: #ao_tar_pit
PAX: @DaVinci, @Panhandle (respect), @Shiplap, @Jolly (respect), @SAGA, @Sparrow, @Tortuga (respect), @Pool Boy
FNGs: 0
Q: @Da Vinci
Total: 8
————————————
Conditions: annoyingly mild

Warmorama, follow the leader to Joshua Tree

Thang: The PAX chose from Wild, Mild or Child (concealed in envelopes – read saying and then do exercise)

1. Wild

Panhandle flutters to 60
“A beginner who is insulted and tolerates it is like a tree that is watered each day.” Isaiah 1
“The beginning of evil is distraction.” Poemen 43

Around the school with every staircase (burpee for early finish)
“A beginner who is insulted and tolerates it is like a tree that is watered each day.” Isaiah 1

Sprint to goal posts, 70% back
“Go and attach yourself to a person who fears God, and from your contact with that person he will teach you too to fear God” Poemen 65

Jacobs ladder (10x up the hill, increasing burpees, 1 – 10)
“We see three physical activities with Abba Pambo: no food until evening every day, silence, and a great deal of handiwork.” Poemen 149

30 burpees
“The beginning of evil is distraction.” Poemen 43

2. Mild

Panhandle Flutters to 40
“Do not entrust your conscience to somebody in whose heart you do not have confidence.” Poemen S 14

Around the school with every other staircase (burpees if you finish early)
“If a person has humility, is indifferent to goods, and does not pass judgment, the fear of God comes to him.” Euprepius 5

Sprint to goal posts, 40% back
“A person is as in need of humble-mindedness and of the fear of God as he is of the breath that comes out of his nose.” Poemen 49

Jacobs ladder (7x up the hill, increasing burpees to 1-7 )
“It is said of abba Pior that every day he started all over again” Poemen 85

20 burpees
“Do not fulfill your own will; rather accept the obligation to humble yourself before your brother.” Poemen 157

3. Child

Panhandle Flutters to 30
“Deeds are good, but indifferent to posssessions is greater than all.” Theodore of Pherme1

Around the school with no staircases (burpee if you finish early)
“A brother said to Abba Poemen, ’If I fall into grievous sin, my thoughts devour me and accuse me, saying ’Why did you fall?” The elder said to him: ’at whatever time a person fall into a misdeed and say, ‘I sinned,’ it is done with, immediately.” Poemen 98

Mozy lap
“We do not need anything other than alert intelligence.” Poemen 134

Jacobs ladder (5x up the hill, increasing burpees to 1-7 )
“A person living with his neighbor ought to be like a pillar of stone: insulted but not getting angry; revered without becoming haughty.” Poemen S 11

10 burpees
“Satan does not know by which passion the soul is worsted. He sows, but he know not whether he will reap; he sows some people with porneia, others with slanderous thoughts, and likewise with the rest of the passion and to whatever passion he notices a soul inclining, he fires it up.” Matoes 4

Moleskine:
“If Moses had not led the sheep to a fold, he would not have seen what he saw at the bush.” Poemen S 8

Prayer: Prayed

Date: 1/19/23

AO: #downrange
PAX: @Crack @bumble @Toto @Beaker @Captain Crunch @Noodles
FNGs: 0
Q: @Noodles
Count: 6

PAX were introduced to a new way of strengthening their shoulders. They were also introduced to the use of broomsticks, pvc pipes and wooden rods when weights are not available. Some came in underestimating the beatdown but gained much respect for it at the end.

WoR: Motivators x7, Tappy Taps x15, Abe Vigodas x15, Batwings x15, Michael Phelps. Mosey around the parking lot and headed over to the COOTEEs area.

The Thang: 2 TABATA rounds – We used our coupons to sit on but exercises can be done standing up. Broken down as follows:

Cycle 1 – 3 min – Bradford Press – Closed grip, a little more than shoulder width apart. Starting with pipe in front of you, sweeping motion to an overhead and pull down behind the head. Push back up to overhead and again to starting position. Repeat, focusing on form. Increase your reps as you get comfortable with the form.
Rest – 1 min – Squats
Cycle 2 – 3 min – Left Windmill – Wide grip. Starting overhead and with a sweeping movement down to your left that will lead to same movement on your right.
Rest – 1 min – Squats
Cycle 3 – 3 min – Right Windmill – Starting overhead and with a sweeping movement down to your right that will lead to same movement on your left.
Rest – 1 min – Squats
Cycle 4 – 3 min – Shoulder Dislocations/Pass Throughs – Wide grip and sweeping movement front and behind your back.
Rest – 1 min – Squats
Cycle 5 – 3 min – Wall Angels – Shoulders, back and 6 against the wall. Arms against the wall at 90 degree. Slowly raise your arms until you begin to feel your shoulders tighten without your back arching too much. HOLD and back to 90 degree starting point.
Rest – 1 min – Squats

Rinse and Repeat for time. Second round, we were able to get up to Windmills.

CoT: Prayers for @Beaker’s father as he recovers from knee surgery. Prayers for @Crack’s daughter as she remains committed to her internship and ask that God provide her with the wisdom to make decisions that are best for her and career.

Moleskin: Think of a challenge that you would like to take on and commit for the year.

Backblast: Saga’s Meniscus Memorial Beatdown! Date: 1/19/2023
AO: #ao_mastodon
PAX: @Tortuga, @Banks, @Stock boy @Shiplap @Panhandle @Sparrow @SAGA @8-Track @wet burrito @Dilbert @Pool Boy @Hancock @Big Mac @Da Vinci @Archive
FNGs: 0
Q: @Banks
Total: 15
Conditions: Wet and rainy

Warm-O-Rama:
20x Goofballs IC
10x Windmills IC
25x Squats IC
Stretch OYO
5x @T-bone Burpees OYO
10x Merkins IC

Thang #1 : Route 121
We proceeded to make our way around Mastodon stopping at each light post to complete an increasing number of burpees up to 11, we regrouped, and then counted back down to 1 for a total of 121 burpees

Thang #2 : Dan Taylors
We continued on our journey by completing Dan Taylors up to 8. (4 Lunges, 1 Squat up to 32 Lunges, 8 Squats

8 MOM:
We moseyed back to the flag and circled up for some Mary
20x Single Leg Lifts IC followed by 10x Single Leg Circles IC for each leg. It should be noted that the mumblechatter during this routine was almost deafening…
40x Glute Bridges IC
15x Leg Raises IC
25x Squats IC

Moleskin
"Believe in yourself, and the world will believe in you too. The only limit to your success is the one you set for yourself." – ChatGPT (Create an original motivational quote)

Prayer:
Prayers for Davincis friends in the loss of their 2nd son, and for all of the people in their community. Continued healing for Naomi.

Date: 01/14/23
AO: #ao_mastodon
PAX: @Crack@Captain Crunch@Bloomer@Maniac@Archive@T.B.@TBTF@Stock boy@Jailbreak@Short Circuit
FNGs: 0
Q: @TBTF
Total: 10

WoR
Side Straddles Hops x15, Tempo Merkins x10, Flutter Kicks Double Count x10, Little Baby Arm Circles Forward x10, Little Baby Arm Circle Backward x10, Hallujahs x10, Knoxville Cherry Pickers x10, Samson Hold (20 sec), PHELPS it out (30 seconds), Willie Mayes Hayes x10

Thang 1
Cardinal’s VQ Routine to honor our fallen HIM from KnoxvilleStarting location was in the field opposite of the base of Hoffa5 of each: Burpees (We had a moment of silence for our brother Cardinal after completing this first set), Big Boys, Heels to Heaven, Across the field in front of Hoffa and to the top, rinse and repeat10 of each: Burpees, Little Baby Crunches, Mt. Climbers Double Count, Run across the field and to the top of Hoffa, rinse and repeat returning to the starting location15 of each: Burpees, Air Squats, Freddy Mercury’s, Run across the field and to the top of Hoffa, rinse and repeat returning to the starting location20 Burpees, run across the field and to the top of Hoffa, rinse and repeat returning to the starting location returning to the starting locationSummary: Total of: 100 Burpees, 10 Big Boys, 10 Heels to Heaven, 20 Crunches, 20 Mt. Climbers, 30 Air Squats, 30 Air Squats, and a bunch of running HoffaThang 2
B.O.M.B.S. at the Corners – one trip around the @Archive mile stopping at the 4 corners doing Burpees, Overhead Claps, Merkins, BBSUs, and Squats x10 per corner). We made it through 3 corners before we ran out of time6MOM
Did approx. 5 minutes of Mary in Ring-Of-Fire fashion before moseying back to the flagMoleskin
Given the circumstance with our brother from the gloom, Cardinal, today’s thoughts were around how tomorrow is never a guarantee and to make the most of the life you have and appreciate what God has blessed you with. Also, take some time to reflect on life circumstances and choices and be sure you are valuing every day to the extent you can.CoT –
Prayers for Cardinal and his family, prayers for TB’s M as she continues her education at NIU, prayers for TB as he coaches his schools basketball team (1st game that evening)

Date: 1/13/23
AO: AO Ground Zero ( W. Liberty Dr. and S. Carlton Ave, Wheaton)
PAX: Banks, Beaker, Big Mac, Crack, Double Dip, Hershey, Humpty, Jolly, Katniss, Panhandle, Pool Boy, Stock Boy, Topham, Tortuga, and Pacecar (canine)
FNGs: 0
Q: Crack (really Pacecar)
Total: 14 human, 1 canine

Backblasting run club can make for very boring reading. What did we do? We ran. It was dark. Humpty didn’t think it was quite as dark as it had been previously. Even though it was Friday the 13th, we didn’t see anything scary. Maybe it was too early for the ghouls to be out?