Category: Uncategorized

Date: Friday, 4/8/2022
AO: #ao_ground_zero
PAX: @Tortuga @T-bone @Banks @Gummi Bear @Bo-Peep @pillow mint @Toto @8-Track @Beaker
FNGS:0
Q: @Beaker
Total: 9The Thang: We ran to a parking garage in Wheaton, ran up each set of stairs and down the ramp. After completing both sets of stairs, we ran to the other garage and completed those stairs. We ran each garage 2 times and returned to the start point.

Moleskin: "He needs his brother man as a bearer and proclaimer of the divine word of salvation. He needs his brother solely because of Jesus Christ. The Christ in his own heart is weaker than the Christ in the word of his brother; his own heart is uncertain, his brother’s is sure." -Dietrich Bonhoeffer.

This week especially I have found that the word in the mouth of my brother is sure, while mine is uncertain. Speak the sure word to your brother.

BACKBLAST: Push yourself!
Date: 4/6/2022
AO: #ao_tar_pit
PAX: @Shiplap @SAGA @Tortuga @Da Vinci @Katniss @Bo-Peep @Spokes @WATER WINGS @Baywatch
FNGS: 0
Q: @Shiplap
Total: 9
Conditions: Rainy and amazingWOR: SSH x 25, Goof Balls x 15, Tin Soldiers x 15, picking daisies OYOThe Thang:
Exercises: Burpees, OH Press, Merkins, BBSU, SquatsComplete above exercises x 10 run 1 mile
Complete above exercises x 20 run 3/4 mile
Complete above exercises x 30 tun 1/2 mile
Complete above exercises x 40 run 1/4 MileCOR/NOR/COT:
Find a partner who will push you to be better – but also be able to push yourself when no one is watching!

Date: Saturday, 4/2/22

AO: #ao_mastodon

PAX: @Hancock @Jailbreak @Bo-Peep @WATER WINGS @Pink Drink @TBTF

FNGs: 0

Q: @Hancock

Total: 6

Warmorama: 20 SSH, Short mosey around parking lot, picking daisies

The thang: Carry coupons to base of Hoffa. Markers were placed at approx. 0, 25, 50, 75, and 100 yards. Then:

• 10 jump over burpees at 0 yard line.
• Murder bunny to 25 yards and do 25 thrusters. Carry coupon back to 0 yard line.
• Murder bunny to 50 yards and do 50 alternating block merkins, 1 is 1. Carry coupon back to 0 yard line.
• Murder bunny to 75 yard line and do 75 curl presses. Carry coupon back to 0 yard line.
• Murder bunny to 100 yards and do 100 coupon windshield wipers, 2 is 1. Carry coupon back to 0 yard line.
• 10 jump over burpees at 0 yard line.

• Finally, one hill sprint to close out the workout.

Moleskin: “For the moment all discipline seems painful rather than pleasant, but later it yields the peaceful fruit of righteousness to those who have been trained by it.”

‭‭Hebrews‬ ‭12:11‬ ‭ESV‬‬

https://bible.com/bible/59/heb.12.11.ESV

I personally have come far since I started F3 in November, and I still have far to go. The progress I have isn’t because I’m especially awesome, but because I have exercised discipline over my fitness. I encourage you all to exercise discipline over fitness and all areas of your life.

Backblast: YDY Monday
Date: Monday, 4/4/2022
AO: #ao_mastodon
Pax: @Panhandle@Jolly@Banks@Shiplap@Katniss@Da Vinci@Tortuga@Jailbreak@TBTF@Milli@Crack@Spokes
FNGS: 0
Q: @Banks
Total: 12Warm-up:
Stretch OYOThang: Mosey to Wheaton North and played Ultimate Frisbee, the Blue team won! Noteably @Gummi Bear was not in attendance.COR/NOR/COT
Prayers for bodies that work and a good weak. Praying for a rapid end to the war in Ukraine.

Date: Friday, 04/01/22
AO: #ao_ground_zero
PAX: @Beaker @Panhandle (respect) @Gummi Bear @Bo-Peep @pillow mint @Spokes @SAGA
FNGs: 0
Q: @SAGA
Total: 7Conditions: It was dark and cool but the PAX were kept warm with rising heart rates…
Warm-Up: merkins, leg stretches OYO, tappy taps

The Thang: the fool returns
SAGA led the PAX with a weighted vest on a run on the hill loop. Once PAX passed him they were dubbed fools and had to pay 10 burpees to continue running. SAGA stayed in the lead for the first 3 round totaling 30 burpees. The PAX then set out in front of him and he rucked. While on their fools’ errand, he planked in a dark alley and upon their passing him again all did 25 more burpees – it was very foolish. This happened again and another 25 burpees were tallied for a total of 80 burpees during the three plus loops for the run.

COT: @pillow mint‘s sister-in-law who is battling cancer, @Bo-Peep & his M as they navigate in-law relationships as the wedding nears.

Moleskin: "He is no fool who gives what he cannot keep to gain that which he cannot lose." This famous quote is from Jim Elliot’s October 28, 1949 journal entry, written the autumn after he graduated from Wheaton College.

Budget of the United States Government, Fiscal Year 2023

Backblast: Run/Ruck Monday
Date: Monday, 3/28/2022
AO: #ao_mastodon
Pax: @Panhandle @Panda Express @Jolly @Bo-Peep @SAGA @Ranger Rick @sparrow

FNGS: 0
Q: @Ranger Rick
Total: 7

Warm-up:
SSH IC – 20
Burpees – 5
Love thy neighbors – 15

Stretch

Thang: Run/Ruck in Wheaton

Moleskin: The importance of practicing gratitude.

Gratitude starts with noticing the goodness in life. It is an expression of appreciation for what one has or for something that brings one joy. Practicing gratitude – making conscious efforts to count one’s blessings – is important for well-being. Feeling grateful boosts happiness and fosters both physical and psychological health, even among those already struggling with mental health problems. We each shared something we are grateful for in life.

Date: 3/25/22
AO: #ao_Ground_Zero
PAX: @Cheese, @Toto, @Panhandle, @Abuna, @Da Vinci, @T-bone, @Bo-Peep, @Shiplap, @Gummi Bear, @Tortuga, @pillow mint, @Panda Express, @TBTF (QIC)
FNGs: 0
Q: TBTF
Total: 13
Conditions: Perfect day for a runWarm-O-Rama: stretching OYOThe Thang: We ran to and around AO Mastodon and back and then north up the Prairie PathCOR/NOR/COT: Prayers for Ukraine, traveling PAX, T-Bones family friend

BACKBLAST: First Ultimate Football of Spring
Date: 3/26/22
AO: #ao_tar_pit
PAX: @Shiplap @Katniss @Beaker @Tortuga @T-bone @Panhandle @Spokes @Jolly @Bo-Peep
FNGS: 0
Q: @Shiplap
Total: 9
Conditions: Crisp and beautifulWOR: Stretch what you need to in order to perform!Thang 1: Mosey to Ackerman to play ultimate
The "Respect" team plus myself won’t by a convincing margin!COR/NOR/COT:
Life is to short to not enjoy everyday and be around good people. This Q reminded me that working out can still be fun and hard, and that the PAX of F3 are awesome to be around!

Date: Tuesday, 03/22/22
AO: #ao_mastodon
PAX: @Beaker @WATER WINGS @Jolly (respect) @Shiplap @8-Track @Panhandle (respect) @Tortuga (respect) @Bo-Peep @Pink Drink @Da Vinci @bumble @T-bone (respect) @SAGA
FNGs: 0
Q: @SAGA
Total: 13Conditions: It was dark and cool but the PAX were kept warm and music was provided.
Warm-Up: arm circles, merkins, tappy taps, Mtn Climbers, Mountain Man Poopers, OYO stretch

Thang 1: 11s w/coupons
Broke into pairs with one group of 3. While one PAX bear crawled to a lamppost the other farmer carried the two coupons. At each post we did 11s of blockees + coupon squats. Rifle carried the coupons back to Hoffa.Thang 2: ‘round we go…
Circled up at the base of Hoffa and completed the following rounds together:
Round 1: 10 burpees
Round 2: 10 burpees + 25 merkins
Round 3: 10 burpees + 25 merkins + 50 lunges (1-is-1)
Round 4: 10 burpees + 25 merkins + 50 squats + 100 LBCsThang 3: Manrise up HoffaMoleskin: Psalm 27:4
One thing have I asked of the Lord,
that will I seek after:
that I may dwell in the house of the Lord
all the days of my life,
to gaze upon the beauty of the Lord
and to inquire in his temple.

Date: Saturday, 3/26/22
AO: #ao_mastodonPAX: @Hancock @Archive @Da Vinci @Bo-Peep @pillow mint @Jailbreak @WATER WINGSFNGs: 0
Q: @Hancock
Total: 7

Conditions: 31 ºF and wet, somewhat mushy ground

WoR

• 20 SSH
• Arm circles, forward and backward
• Picking daisies OYO

Thang:

• Mosey to basketball courts
• Suicides – BBSU’s. Hit 100 reps between you and your partner
• Suicides – merkins. Hit 200 reps
• Mosey back to flagpole
• Grab coupons, head to base of Hoffa
• Murder bunny x 2
• Partner 1 curls, partner 2 runs up hill. Hit 200 reps combined.
• Mosey to Dan Taylor alley. Do Dan Taylors
• Mosey back to flagpole after collecting our coupons

CoT

• Ukraine
• Pillow Mint’s sister-in-law starting to battle cancer again
• Jazz Hands health
• Hancock’s home search
• Hancock’s M’s masters degree

Moleskin

• The caricature of the Old Testament God is angry, vengeful, and merciless. I can be like that to my 2.0’s when I get angry, sadly. Ezekiel 47 & 48 shows God promising to be coming to the Israelites as they are worshipping other things. Even in their rebellion, He shows love and mercy and compassion. Model your fatherhood after the real God, not the caricature.
• Also Ezekiel 47 & 48, water flows from the temple, and life springs up everywhere. This is a direct reference to Jesus as the “living water.” Wherever He is invited in, life springs up. Invite him into your family and fatherhood.