Category: Uncategorized

8 PAX (@Panhandle @T-bone @Jolly @Katniss @pillow mint @8-Track @Sparrow @Beaker) came out on a chilly Saturday morning for a Jolly Q. Banks is still under the weather so Jolly stepped in as an inferior substitute Q

Conditions: cold (in the teens)

WOR: Motivators, arm circles, picking daisies, a mosey around the parking lot.

Thang 1: Stairs and Burpees

We ran up the first staircase did 5 burpees, ran down the next staircase did 5 burpees, up the next 5 burpees etc….making our way around whole school for a total of roughly 80 burpees.

Thang 2: Slow in cadence reps. We did rounds of slow reps of one upper body exercise paired with an ab exercise. In addition, each PAX had the opportunity to call out burpees during the workout and make everyone do another 10 burpees. Several PAX took advantage of his option.

Round 1: 25 Merkins (slow count down) 25 leg lifts (slow count up) 25 Merkins (slow count up) 25 leg lifts (slow count down)

Ran down the hill and back up

Round 2: 25 Bent Over Rows (slow count up) 25 Dollys (slow count out) 25 Bent Over Rows (slow count down) 25 Dollys (slow count in)

Ran down the hill and Bernied back up

Round 3: 25 Skull Crushers (slow count up) 25 Big Boy Sit Ups (slow count up) 25 Skull Crushers (slow count down) 25 Big Boy Sit Ups (slow count up)

Ran down the hill and back up

Round 4: 25 Curls (slow count up) 25 Curls (slow count down) 10 Burpees (slow 6 count)

COT: prayers for Sparrow and his M’s pregnancy

Moleskin: Take the time to be thankful for the good things in your life. Don’t get too caught up on what you don’t have.

Backblast: Feel the Heat
Date: 1/5/2022
AO: #ao_tar_pit
PAX: @Shiplap @Panhandle @T-bone  @Giggles  @Jolly  @Tortuga  @TBTF  @Katniss
FNGs: 0
Q:  @Tortuga
Total: 9
Conditions: cold (single digits) and windy
WOR: SSH, arm circles, copperhead merkins and squats

Thang: the Millennium
At the top of the heated ramp we started with 100 burpees. Once one HIM finished, we all stopped, moseyed down the ramp, and sprinted back up, trying to pass the man in front of you on the way up. Repeato with: shoulder taps (2=1), four level squats (weak, medium, deep, and jump), flutter kicks (2=1), and merkins.
At the halfway point we took a 60 second Jolly on the heated surface. We felt the heat.
The second five exercises were X-toe touches, lbcs, ssh, crunchy frogs, and side squats.
Got back to the flag for NOR at 6:15. Boom.

COT: prayers for Banks who has been MIA, and for Katniss’s 2.0, Charlotte, celebrating her 4th birthday today.

Moleskin: Prayer – make it a habit. I am pumped to see so many guys join the January prayer circle. Praying once a day for the same guy all month is such a great habit to get into. I encouraged the PAX with Philippians 4:6+7 “Do not be anxious about anything, but in everything with prayer and petition with thanksgiving present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.”

Backblast: Monday Run/Ruck club
Date: Monday, 1/03/22
AO:#ao_mastodon
PAX: @Jolly@Tortuga@8Track@Panhandle@Sparrow@Archive@Shiplap@Cheese@Ranger Rick@TBTF@Da Vinci
FNGs: 0
Q: @Da Vinci
Total: 12
Conditions: 7 degrees
Warm-Up: Burpees to Cold as Ice.
The Thang: We ran, we rucked. And we had enough PAX (exceeding the 7 degrees) to count as a CLUSTERFREEZE.                                                                                                                           Moleskin: “Does a tall man deserve to be tall? Does Prince Steren deserve to be the son of a king? A bird might think he deserves to swim as well as a fish, but if he sits moping on the riverbank instead of using the wings God gave him, the fox is going to eat him. “Your brother would rather have his own way than be happy. He’s thrown away the grace he was given because it’s not the grace he had in mind.” The Truthspeaker paused to reflect on that. “There’s not much hope for a person who won’t live in the grace he’s given.”
 ―  Jonathan Rogers,  The Secret of the Swamp King (edited) 

Backblast! Old School Noodles Ruck
Date: 12/27/2021
AO: #ao_mastodon
PAX: @Archive @8-Track @Tortuga @Jailbreak @Noodles
FNGs: 0
Q: @Noodles
Conditions: Dark and Gloomy. Smell of rain from last night.
Warm-Up: Motivators x5, Abe Vigodas x15, Tappy Taps x15

The Thang: Old School Noodles Ruck
Tortuga and 8-track hit the pavement running while the rest of us headed over to the pool parking lot. PAX performed the following exercises at opposite ends while shuffling in between exercises:

50 Merkins
100 Squats
150 Overhead Press
200 Burpees

Mary:
Plank until Q calls time, Slow count flutter kicks w/ ruck …
Announcements:
Announcement 1 – Prayer circle to begin in January. HC in 3rd F channel. …

Name-O-Rama: Archive, 8-track, Tortuga, Jailbreak, Noodles

Moleskin: As we begin the last week of 2021 in preparation for 2022, let us reflect on all of the challenges and praise reports experienced by the PAX. Those challenges and praise reports are put in our path according to God’s plan. Remind us to give praise in the good and in the bad.

YDY Monday

Date: 12/20/2021
AO: #ao_mastodon)
PAX: @Sparrow @TBTF @Noodles
FNGs: 0
Q: @Noodles
Conditions: Dark and Gloomy
Warm-Up: Don’t recall.

The Thang: Parking lot Ruck. PAX performed merkins at each end of the pool Parking lot. Shuffled in between.

NoR: Sparrow, TBTF, Noodles

Backblast: First Saturday Football "Triple Header"
Date: 12/18/2021
AO: #ao_tarpit
PAX: @Shiplap @Panhandle @Tortuga @Ralphy @wet burrito @pillow mint @Noodles @8-Track @Cheese @TBTF @T-bone @Banks @Katniss
FNGs: 0
Q: @Shiplap
Total: 13
Conditions: Misty and chillyWOR: OYO StretchTHANG: We mosied to Ackerman – played ultimate football – mosied backMoleskin: Enjoy all the moments with your family, especially the embarrassing ones!COT: Prayers for safe travels, injured PAX, and give us the wisdom to know when our bodies need rest in 2022 to help with injuries.

Backblast: 12 Days of Cindy
Date: Tuesday, 12/21/21
AO: #ao_mastodon
PAX: @T-bone@Big Mac@Hancock@Hotbox@Gummi Bear@8-Track@Jolly@Tortuga@Banks
FNGs: 0
Q: @Tortuga
Total: 9

Conditions: A cool calm mid-December morning.WoR: SSH, IC, Arm Circles and Michael Phelps, OYO, copperhead merkins and squats

Thang 1: Moseyed to the base of Hoffa then paced off about 50 yards from it, almost to the path.On the first Day of Cindy, Tortuga sang to me, “A quick jaunt up Hoffa.”
Day 2: Two Jack Webbs, and a quick jaunt up Hoffa.

• Day three: Santa Squats
• 4 -Peppermint Plank Jacks
• 5 – Golden Blockees
• 6 – Christmas Light Lunges
• 7 – Snow Presses (Shoulder Press)
• 8 – Festive Kicks (Flutter Kicks)
• 9 – Candy Cane Curls

All of this was done IC as much as possible.  Runs up Hoffa included carrying your coupon to the base of Hoffa, leaving it there, moseying up Hoffa and retrieving the coupon on the way back.
We ran out of time at day nine, so we finished by doing the final three days without the rest of the reps.

• 10 Meter Crawls – Bear Out / Crab Back
• Sleigh Bell Sit Ups holding Cindy  overhead
• Reindeer Complexes (Bear Complex)
  • Cindy starts on ground with each rep and each cadence is treated as an isolated movement.
    • Power Clean
    • Front Squat
    • Push Press Cindy to Shoulders
    • Back Squat
    • Push Press
    • Ground Cindy

COT: Prayers for our marriages, praise for bodies that work and friends to work out with, Praise that Hotbox was able to find a month by month rental near his new job.  Also, through God’s providence, his parents were able be with his grandpa as grandpa was hospitalized and is in his final days.

Moleskin: Two things:
1. Be quick to listen, slow to speak, and slow to become angry.  In fact, silence is better than putting your foot in your mouth.
2. Compliment your wife.  An old neighbor, out of the blue, commented to my M, “You look so pretty!”  She absolutely lit up.  Remind your wife that she is gorgeous.

Workout developed by @Little Debbie (Tallahassee, FL). Slightly modified by Tortuga.

Backblast: Mega Dora
Date: 12/09/2021
AO: #ao_mastodon
PAX: @Shiplap @Captain Crunch (AJ) @Da Vinci @Archive @Hotbox @Spokes @Hancock @Beaker @Bloomer @Tortuga @Panda Express @Aloha @SAGA @Sparrow @8-Track @Giggles @T-bone @Big Mac @Katniss @Gummi Bear @Crack
FNGs: 0
Q: @Shiplap
Total: 21
Conditions: Rather MildWOR: Mosey, Merkins IC x 15, Mosey, Squats IC x 15, Mosey, SSH IC x 25, Mosey, Picking Daisey, OYO stretchThe Thang: Partner up – P1 runs hills/Holds while P2 Completes exercise. This was two dora’s with one being a Lazy Dora (no running) unless the PAX couldn’t hold the hold exercise any longerDora 1: Partner running the hill alternated between a regular sprint and a Bernie each time he ran
Exercises: 100 Merkins – 200 BBSU – 300 CurlsLazy Dora – Partner would hold a position while the other partner complete a number of reps then switch. If the holding PAX couldn’t hold any longer they both ran the hill
300 High Pulls – 30 reps at a time – partner held coupon out in front
200 Squats – 20 reps at a time – partner held a squat
100 Thrusters – 10 at a time – Partner held a rifle CarryCOT: Prayers for health PAX – guidance as we navigate through being dads, husbands, sibling etc

Moleskin: "Sometimes I’ll start a sentence and I don’t even know where it’s going. I just home I find it along the way." – Michael ScottThis is how life is. We never feel comfortable about the difference stages in life – we just need to pray and do our best, we will find it along the way.

Date: 12/15/2021
AO: #ao_tarpit
PAX: @Panhandle @T-bone @Tortuga @Spokes @Shiplap @Big Mac @Katniss @TBTF
FNGs: 0
Q: @TBTF
Total: 8
Conditions: mid 50s (beautiful for mid-December) and a little wetWOR:
T – The Side Shuffle Hop x25
B – Burpees x5 <slow>
T – Toe touches/picking daisies
F – Frankensteins x10THANG 1:
Mosey half way around the school building.
T – The Donetello (all 4 staircases)
O – One leg burpees – 5/leg
O – Obamas x10Mosey the remaining distance around school ending at the ramp.
B – Bear crawl up ramp
I – Indian Crab Walk down ramp
G – Grizzcalator – 1 merkin per stepMosey into the park.
T -Tony Hawk burpees (360 on the jump) x10
O – OPP – 1/2 PAX OH clap in peoples chair while other 1/2 mosey 2 light posts and complete 30 plank jacksMosey to the circle by the boathouse.
F – Flying Nuns around the sidewalk circle
A – American Hammer x25
I – Imperial Walkers x15
L – Lunges x10Mosey back to the flag.Moleskin: I believe I actually forgot to present this but this is what I had planned.
"Fail Fast". I first heard this early in my career and felt like it went against everything I was told up to that point (ie don’t fail, do everything right the first time, etc). The reality is everyone fails in some ways all the time whether it is family, relationships, faith, work, or anything else. Failing is why we succeed. "Failing fast" seeks to take the stigma out of the word "failure" by emphasizing that the knowledge gained from a failed attempt actually increases the probability of an eventual success. Don’t be afraid to fail..don’t even feel bad about it.COT: @Crack and @Tortuga friends who recently got COVID. I can not recall if there was another prayer but rest assured that God is all knowing and he heard us.

Date: Thursday, 12/16/21
AO: #ao_mastodon
PAX: @Da Vinci @Archive @Sparrow @Spokes @Panda Express @Bloomer @Aloha @8-Track @Tortuga (respect) @Beaker @TBTF @T-Bone (respect) @Panhandle (respect) @Pink Drink @Hancock @Jolly @Big Mac @Captain Crunch @SAGA
FNGs: 0
Q: @SAGA
Total: 19

Conditions: An oddly warm yet windy mid-December morning wherein the PAX where invited to see the dangers within F3 when modifying when necessary is neglected.

A musical beatdown to the tune of…

WoR: “I’ve Had The Time Of My Life” (from the Dirty Dancing soundtrack)
mountain man poopers + arm circles + mountain climbers + birthbees

Thang 1: “You’re The Best” (from the Karate Kid soundtrack)
Every time the word “best” was sung, drop for blockees

In-between: overhead press + curls + stand on coupon and hop with your good meniscus + plank

Thang 2: “Fun, Fun, Fun” (Beach Boys)
Carry coupons to cooties and form triads on the way

Thang 3: “The Power Of Love” (Huey Lewis and the News)
Rotate through pull-ups + squats + plank

Thang 4: “500 Miles” (The Proclaimers)
In your triad try to hit a combined 500 count rotating back and forth between good form merkins & LBCs

Thang 5: “Down Under” (Men At Work)
Head to base of Hoffa with coupons and find a pair

While one PAX farmer carries to the path and back the other does mucho legos – switch

Thang 6: “Tommy The Cat” (Primus) + “Sad But True” (Metallica) + “Freedom” (Rage Against The Machine) = x3 REDRUM!

Thang 7: “Sweet Dreams Are Made Of These” (Eurythmics)
Circled up and PAX rotated through calling out coupon exercises in 20 rep counts: kettlebell swings + curls + bent over rows + derkins + overhead press

Mary: “It’s The End Of The World As We Know It (And I Feel Fine)” (R.E.M.)
continued in the circle: plank + flutter kicks + oblique crunches + American hammers

Bonus Track: “Jump” (Van Halen) as we headed back to the flags and there engaged an extra 20 burpees for two flags down

Announcements:
2nd-F Christmas Party tomorrow evening (12/17) @ 6pm

Get your F3 Swag by 12/21

Moleskin: You are never alone…what a gift to have the PAX and our Triune God as the best Q ever!