This is my Coupon

It was raining sideways as the PAX rolled up to the Tar Pit. The only thing standing in-between 7 brave PAX trying to earn their Jackpot was two rainy, wet workouts.

WOR – 35 IC Seal Jacks, coupon carry to the peir, arm circles.

After we picked up the coupon after the warmup we didn’t set it down until COT.

Thang 1: 11s with curls and coupon press. Mosey around the pool house after each round. Once complete the PAX moseyed to the base of the wheel.

Thang 2: 4 stations on each corner of the wheel: First round 20, then 10, then 5
Station 1: High Pulls
Station 2: OH Press
Station 3: Coupons Squats
Station 4: Triceps extensions

Thang 3: Dan Taylors with coupon x 5

Mary: Flutter kicks IC x 20, 15 BBSU, 15 Side Sizzors

NOR: Katniss, Banks, TBTF, Jolly, Shiplap (Q), Tortuga, Archive, Hotbox, Wet Burrito, Big Mac, Rain man,

COT: Praise for a beautiful day, healthy bodies, and supportive PAX.

Santa’s Secret Snack Hunt

Santa needs our help.

Mrs. Clause put Santa on a diet, so now Santa does his snacking at Northside Park (Ho, Ho, Ho.) Santa was not wearing a mask (does the beard not count?) so the COVID police chased him all over Northside park. A fan of action films, Santa tried tossing out his snacks to see if it would distract the cops, but alas, covid cops are vegan.

Now Santa is in the lockup, and there will be no Christmas, period.

Christmas cannot be saved, but it’s killing Santa to think about all those snacks going to waste. I saw Santa during a recent prison ministry visit, and he slipped me a map rolled up inside a twinky. Now it’s up to us to find Santa’s snacks and eat them.

If our group is under 10 on Monday, this will be a leisurely walk in the park. If we are over 10, we will split into teams of 4 for a cut-throat, eat-or-be-eaten snack hunt in the park.

Teams will be allowed to self select around themes:

  1. Fast track/need for speed/everyday-I’m-shuffling
  2. Beat down.
  3. Hold me back: diet accountability group.
  4. Pax just wanna have fun.

Welcome FNG “Beaf Stick”

12.10.2020 – AO Mastodon – 12 Days of Christmas!

It was another beautiful morning at AO Mastodon. The sky was clear and the air was still making for a brisk but beautiful workout. 18 PAX (Archive, Captain Crunch, Panhandle, Big Mac, DBC, TBTF, Wet Burrito, Bloomer, Shiplap, Katniss, Beaker, Sparrow, T-Bone, Jolly, Crack, DaVinci, Tortuga, Banks) showed up for what was promised to be a great beatdown to help get everyone in the holiday spirit!

Warm-O-Rama:

  • 35x Jumping Seal Claps IC
  • 15x Windmills IC

The Thang: 12 Days of Christmas

The premise was to complete a day of Christmas, run to the top of Hoffa and back, and then complete the next day of Christmas along with all of the prior days until you get through all 12!

  • Day 1 – 20x Curls
  • Day 2 – 20x Tricep Extensions
  • Day 3 – 20x Overhead Press
  • Day 4 – 20x Murder Bunnies
  • Day 5 – 10x Burpees
  • Day 6 – 10x Big Boi Situps
  • Day 7 – 10x Alternating Shoulder Taps
  • Day 8 – 10x Hand Release Merkins
  • Day 9 – 20x Goblet Squats
  • Day 10 – 10x Nipple Scrapers (a special homage to Saga as he is away for the week)
  • Day 11 – 10x Elf on the Shelf
  • Day 12 – 20x Blockees

Admittedly YHC was a little ambitious on this one in the allotted time, but the 10 Days of Christmas just doesn’t have the same ring to it! We switched to doing all 12 days for the last few minutes, but most PAX finished day 9 and a few got through day 10.

COR/NOR/COT:

Prayers to finish the week strong and for Crack’s neighbor. It feels great to be back at it consistently with such a great group of HIM there to support!

12/9 – AO Tarpit – B-B-B-B-BLIMPS (Hindenburg style)

  • PAX – “10” PAX in attendance; 11 under previous counting methodology
  • WoR – Motivators x7, Abe Vigotas x15, ballerina toe squats x10, arm circles/chinooks (30 seconds each variation)
  • Thang – Hindenburg BLIMPS with the Hightower burpee routine replacing the standard burpee routine. We did the burpees as a PAX and then assigned four corners of the field for the remaining “LIMP” portion of the beatdown. For each exercise we start at one corner and do each exercise (25 reps) at each corner, we moseyed or bear crawled between corners. We eventually eliminated the bear crawl and cut reps to 10 as needed in order to finish the routine on time.
    • B – The Hightower – (in memory of fallen F3 Mrytle Beach HIM/first responder) – 5 burpee variations, 9 reps each
      • Standard Burpees x9
      • Bodybuilders (burpee w plank jack) x9
      • Triple Merkin Burpee (burpee with 3 hand release merkins) x9
      • Triple Jump Squat Burpee (burpee ending w 3 jump squats) x9
      • All together = Triple Merkin, Triple Jump Squat Bodybuilder Burpees – burpee w 3 hand release merkins, plank jack, 3 jump squats) x9 <<– Super Fun!!
    • L – Lunges x25 per corner = 100 total
    • I – Imperial Walkers x25 per corner = 100 total
    • M – Merkins x25 per corner = 100 total
    • P – Plank Jacks x25 per corner = 100 total
    • S – Squats x25 per corner = 100 total
  • NoR (11) – Katniss, Noodles, Rain Maker, Tortuga, Jolly, Big Mac, Archive, Wet Burrito, Banks, Shiplap, TBTF
  • CoT – prayers for each other and the support and motivation we provide to the PAX as a whole, prayers for health and safety of our families and communities

2020 Ritual Burial

Tbone, Sparrow, Shiplap, Tortuga, Banks, Jolly, Big Mac, Noodles, Panhandle, Archive, Wet Burrito, Bloomer, Capn’ Crunch, Beaker, Cookies, TBTF, Catniss, Da Vince (Q) materialized for a December 8 ritual burial of the year 2020. Of course we dutifully split into two groups to maintain social distancing protocol.

Warm up: Arm circles and Abe Vagodas in Cadence

Newly invented exercise: Party Burpees (Side Straddle Hop during Party Rock, do a burpee every time you hear “Party Rock,” switch from Side Straddle Hops to Goofballs when you hear “hating is bad”, but keep doing the Burpees at Party Rock).

The Thang: Partner up, break up into two lines. One group runs up the hill, the other runs to the bleacher by the baseball diamond to catch a glimpse of hope for 2021. Meanwhile 2020 is put to rest. Partners perform the following sequence (while other partner runs). If you finish early, help another group finish their reps.

DIG THE GRAVE: 100 grave diggers

SAY YOUR PRAYERS: 200 curls

TEST THE TOMB: 300 derkens

PREPARE TO DIE: 400 LBCs

Conclusion: Lie in corpse pose. Slowly rise to Bittersweet Symphony by the Verve. When beat commences, partners do 20 burpees and 21 burpees to spell 2021.

COT: We are all the way to Theta as we work through the sayings of the desert fathers. This time it’s a mother named Theodora: “As trees do not bear fruit if they do not undergo winter storms and rains, so for us this age is winter. We will not be able to inherit the Kingdom of Heaven other than through many afflictions and temptations.”

Ruck Club: walking only

Backblast

Ruck Club, 12/7/20, 5:30am, AO Mastodon

Submitted by Tortuga (Q).

Ten PAX posted for a pleasant ruck around the AO.  After a quick set of 50 jumping seal jacks, we split into two groups.  Each group had at least one GPS to track their travels.  The goal was to draw some pictures with their routes that would show up on their Strava mapping.

My group started with an attempt at a turtle.  From there we continued around the AO with four or five other attempts at drawings.  Different PAX led each attempt.  Banks led the big one on the back field.  None of us had a clue what he drew until the map was posted.

We did no extra work.  Walking only.  It was bliss.  Several PAX expressed their hope to knock out a jackedpot this week.

As we gathered by the flag I was pleasantly surprised to see my M and a 2.0 in attendance.  They came at 6:00AM with munchkins to kick off my 51st birthday!  Rock stars!

NOR: Shiplap, Cookies, Sparrow, TBTF, Wet Burrito, Olaf, Captain Crunch, DaVinci, Hot Box, Banks, Jolly, Archive, Katniss, T-bone, Panhandle, Jackie (my M), Tortuga (Q)

COT: Thanks for good friends to ruck with, bodies that work, and a God who loves us.

12/5 Backblast – The first officially unofficial annual F3 Collective Olympics recap

Organize Your Own Olympic Games, at Home - The New York Times

Tensions were high, in fact there was an unofficial protest against the first officially unofficial annual F3 Collective Olympics in the form of a padlock preventing access to the official intended grounds of the games, so events were moved to the unofficial grounds.

Athletes in attendance: Panhandle, Katniss, Cookies, Tortuga, SAGA, Beaker, Big Mac, Noodles and Rain Man (FNG).

Disclaimer

“No one wins alone, no one loses alone.”

Warmup

7 – motivators.

Batwings

Tapytaps

Slow jog with two sets of 10 burpees – run around lake.

On far side split up into two teams:

Event 1: The ball kick. – Set up two cones a good distance apart.

Choose a rep from each team. They kick the ball,  bear crawl to the other cone. Measure distance from cone. For each pace away from the target cone we do 5 merkins (15 paces, 75 merkins). Kick back, walking lunges back. For each pace away from the target we do 10 air squats. (10 paces, 100 air squats). Whichever team wins gets to celebrate with star jumps, losing team mourns with burpees 5x the difference. 25x burpees or star jumps. Team 2 wins.

Event 2: Bags – 3 rounds

Round 1: See how many we get on the board,5 coupon swings for total points. (No points were scored, so we did 50 swings as penance for our ineptitude.)

Round 2: See how many we get on the board, 5x hodors per point. (Blue scored 2, red scored 1), 15 hodors.

Round 3: See how many we get on board, 1x hill runs per point. (Blue scored 2, red scored 0), 2 hill runs.

Whichever team wins gets to celebrate with star jumps, losing team mourns with burpees 5x the difference. 15x burpees or star jumps. Team 2 wins.

Event 3: Stomp Rocket – Similar to ball kick.

Lunge walk to other cone.

5x bonnie blairs for each one off.

Burpee broad jump back

5x merkins each one off.

Whichever team wins gets to celebrate with star jumps, losing team mourns with burpees 5x the difference. Both were 7 paces away so everyone did 5x of star jumps and burpees and we declared team 1 the winner because, biased judging and closer scores are more exciting.

Final event: Murder Bunny 100 yard dash. Thwarted due to time and blocked off track. We did a rifle carry across the parking lot and back instead. Excitement was so strong that everybody started before the official start was announced. For the first time ever, all 9 athletes were disqualified and no official times or winners were recorded.

While valiant efforts were displayed on all sides, team two was the winner of the first officially unofficial collaborative F3 Olympics.

CoT – Prayer for safety and health in general. Also a safe travels and good family time for SAGA.

12/3/20 BACKBLAST: “The NOR Beatdown” @ AO Mastodon

The inauguration of The Birthbee!

WARM-UP: Starting off with Advent cheer, we knocked out the 3rd-beatdown-of-Christmas routine with 30 squats + 20 flutter kicks (4-count) + 10 burpees.

We circled the crib to hear the tale of the newborn among us: The Birthbee. A demonstration of its beautiful cry was beheld by all in the shape of 2 Dollys + 2 Big Boy Sit-ups (here’s to cramping) + 2 “nursing” nipple scrappers (cause you need to give attention to both sides) + 1 burpee jump + 1 squat = 1. Thus a salute to our mothers who went into double-time pain that we might have breath.

THE THANG – What’s in a name?

Everyone shared their full birth name: First + Middle + Last. PAX were to decipher their personalized workout by correlating the letters in their full name through the chart above. There was slight confusion around what a “jumping jack” and “push up” was, but it was determined that this made the workout FNG friendly and can serve as part of the ongoing evangelism efforts of F3. For The Birthbees, we started with 10 at the bottom of Hoffa (one round being all 8 exercises) then ran to top of Hoffa for the next 10 until one’s age was reached in reps. Finished off the workout with F3 name.

CoR/NoR/Cot

15 PAX gathered in two groups for social distancing purposes: Beaker, T-Bone, Panhandle, Jolly, Crack, TBTF, Big Mac, Tortuga (respect), Cookies, Noodles, Hotbox, Crash (hate), Sparrow, Captain Crunch, SAGA (Q)

Prayers for rest and health and thanksgiving for those who have given us life (with a shout-out to moms).

Moleskin:

  • Not all men are created equal and thus the need for others. We are better together. Use what is unique to you to serve the needs of others.

Burpee Bonanza Beatdown

Backblast: 12/2/20 Tarpit

Five brave PAX ventured out of a chilly 22 Wednesday morning for the promised Burpee Bonanza Beatdown.  It could be the title scared off our less dedicated PAX, or perhaps it was the coronavirus.WOR: Abe Vigodas SLOW, IC 10, Tappy Taps IC 10, Slow merkins IC 5, Michael Phelps OYO, slow walk pas the track.

With the track and field being locked, we had to modify on the fly.  After a mosey around the perimeter of said locked field, we retrieved some cones from my trunk and headed to the field between the track and the lake.

Thang one:
Four different burpees, one at each of three stations, with the final involving some traveling.
Leonidas burpees – a burpee with two pushups,
Reverse burpees – also known as “get ups”,
Sit through burpees – (look it up),
Broad jump burpees

Started with five of each while staying together.  The broad jumps were completed heading toward the first station.  After completing first round of five, PAX continued with a round of 10, 15, then 20 of each.

Thang two:
Time was running short, so we finished together with six one arm burpees (without a merkin), six one leg burpees, and five hands up skip jack merkins (at @Archive’s request).  On the mosey back to the cars he asked, “Are we going to do one more set?”  I obliged.

NOR: Archive, Cookies, Saga, T-Bone, Tortuga (Q)

COT: Lifted up PAX impacted by COVID, orphan ministry, Cookie’s family has a stomach bug going around, Smokey and his job situation.

Backblast: “Magic” 11/15/2020 0530 AO TARPIT

Some skeptics may say that the difficulty with ancient history is to know when history becomes myth, and myth becomes lore, and lore becomes lies. But fiction often contains more truth then non-fiction, and it can be more instructive & entertaining. That is why I am so tardy on this backblast. As we may all be a bit hazy on some of the finer details of what actually occurred so long ago on that November day, this presents and opportunity for legends to be born. 

It was a dreary spring morning around the year of 1994. It was one of those early spring mornings when the snow has just melted and the earth is caked with mud and the grass has not yet had time to heal from the winter thaw, and the leaves are not quite budding. As I, a young boy, looked out the window of my home, across the street a grave digger was digging a new plot. There, with him, was the cadaver. The grave digger was crying, he had known the deceased intimately. I lowered my eyes. I wish I could say this was the first time I had witnessed this scene, but it had occurred all too frequently. The grave digger, a boy a year older than myself, housed gerbils. He was good to his gerbils, but naturally being captive, they would die. Each death impacted my neighbor friend Tony. And so, there he was on Pershing Ave, digging a fresh grave in his front yard on a Saturday morning, while most children were watching cartoons.

I recently reached out to Tony to try and catch up with him after all these years. I believe he still lives in the area. We played phone tag. That is to say, he did not return my calls. The last time we played together, to my recollection, involved ending in me calling him some mean names and throwing some things at him, intending to hurt him. But that’s what you get when you cheat in monopoly.  It would be wonderful to catch up with him again,he is a great guy and I think he would really like F3. 

I would like to say a special thanks to the following people who came out and supported Magic. to; Saga, Beaker, Panhandle, T-bone, Tortuga, Katniss, Shiplap, Captain Crunch, and Noodles. To all pax who were not present; sadly you may be a part of the problem and perhaps have no affinity for gerbils.

MAGIC: Men Against Gerbils in Cages. If you are part of the local populace and reading this online, just know that this was all a joke and is not meant to offend or arouse anger.

On the cool damp morning of November the 15th, the above 9 paxs and myself held the annual Meeting of Magic, with the intent of it being an awareness campaign as well. At 5:30am there were no TV helicopters flying overhead, there were no paparazzi, and there were no crowds. This was our first annual meeting and we had assumed the going would be tough at the outset, and therefore we did not hope for much fanfare. It takes time to build traction. As Katniss said, our mantra is we believe the cause is so strong it speaks for itself. 

To feel the plight of the gerbil there were three stations, after a gerbil honoring warmup: 

Warmup: 

Warm Up: 

  • Gerbil Poopers: X25 
  • Gerbil Wall Stretch – 30 seconds
  • Gerbil thinks he is getting out of his cage stretch otherwise called goofballs x20 
  • Gerbil Glute Bridge X10 

Thang: 

“The Wheel” (1 round performed on the stairs jogging down in between sets

  • Jog up
  • Sprint up
  • Left leg hop up
  • Jog Up 
  • Spring up
  • Right leg Hop up
  • Jog Up 
  • Spring up 
  • Broad Jump Up 

“The Cage” (You and partner perform following together)

  • 20 suicides (going out to 20 yd line) 
  • Push up claps 100 
  • Jump Squats 200 
  • Gas pumps 300 

“The SawDust Pit” 

  • Gerbil Dig- The Inch Worm 20 yards 
  • Gerbil Dig in place -maybe they are stuck on the wall…Suicide Bombers STOP and DO 5. 
  • Gerbil Crawl- Bear Crawl 70 yards 
  • Gerbil Dig in place -maybe they are stuck on the wall…Suicide Bombers STOP and DO 5. 
  • Gerbil- Prisoner Crawl….Don’t feel like this is dehumanizing. 10 yards. 

The final exercise, the prisoner crawls, brought me much joy. Yes there can be joy in the midst of sorrow. As I looked around to my left and right and saw Beaker and Saga with agonizing looks on their faces as they crawled through the grass with their hands behind their backs and foreheads in the dirt, I knew they were imagining how the gerbils must feel, and taking on the gerbil’s sorrows. Mission Complete. 

Endnote: I believe this was the last Q on the Glenbard West football field. Shortly following this, we found the field to be barricaded off.