Category: Uncategorized

Backblast: Leg Blaster
Date: 11/23/2021
AO: #ao_mastodon
PAX: @Shiplap @Hancock @SAGA @Captain Crunch (AJ) @Banks @Da Vinci @Gummi Bear @Panhandle @Hotbox @Big Mac
FNGs: 0
Q: @Shiplap
Total: 10
Conditions: Beautifully BriskTHANG: We broke into groups of 3 (1 of 4 – but an injured @SAGA was the extra) and worked our way around Mastodon. There were 3 stations where the groups would stop and perform the various exercises as a group. The emphasis was on perfect form, if a team member called you out you simply correct it, if another team calls you out you have to start that exercise over. The goal was to absolutely dominate the PAX legs. Based on the mumble chatter the next couple days – mission accomplished.Station 1: 100 Thrusters (Knees to elbows), 200 BBSU, 300 Squats (90 or lower)Station 2: 100 Burpees (good merkin), 200 Bonnie Blair, 300 DipsStation 3: Only one group got too – 100 Chin ups, 200 merkins, 300, American HammersCOT: Prayers for healing PAX, selling my house, etc

Moleskin: The accountability of the group is an amazing thing. Taking months off of working out it was easy to jump back in – other groups or solo doesn’t have nearly the effect. The PAX are the power of F3!

Date: 11/25/2021

AO: #ao_mastodon

PAX: @Jolly @Panhandle @T-bone @Da Vinci @Banks @Spokes @Hancock

FNGs: 0

Q: @Jolly

Total: 7Warm-Up: Side Straddle Hops, OYO Leg Stretches for the parents.

THANG: In addition to the 7 Pax above, we had 14 2.0s join in the fun! We moseyed over to the base of Hoffa, separated into two teams and played a ultimate football. I was a great family event that took an ugly turn when @Banks violently shoved @Jolly from behind at the exact time the football arrived causing it to smash into @Jolly‘s ear and most likely causing permanent hearing damage!COT: Prayers for Ms, safe travels.

Date: Friday, 11/26/2021
6 brave PAX gathered to run off Thanksgiving dinner. Step off temperature was 17 ˚F with a 9 ˚F windchill. Since we lost no PAX, this qualifies as our first Shackelton of the year. We Ran South on the Prairie Path, and then came back North. The front group got 4.5 miles.AO: #ao_ground_zero
PAX: @Jolly @Tortuga @Da Vinci @8-Track @Crack @Beaker
FNGs: 0
Q: @Beaker
Total: 6
Moleskin: Keep something consistent and constant this holiday season as routines change and life gets (joyfully) busy.

Backblast: Lookin’ Good
Date: Saturday, 11/27/21
AO: #ao_tar_pit
PAX: @Panhandle @TBTF @T-bone @Spokes @Noodles @Shiplap @Jolly @Katniss @SAGA @Beaker @Da Vinci @Tortuga @pillow mint (fng)
FNGs: 1
Q: @Tortuga
Total: 13

Date: 11/20/2021
AO: #ao_mastodon
PAX: @SAGA @Jailbreak @TBTF
FNGs: 0
Q: @TBTF
Total: 3
Conditions: coldTHANG: Rucked from the AO through downtown and backCOT: Prayers for @SAGA‘s grandpa and @Jailbreak‘s uncle aa they work through medical challenges

Moleskin: Gratitude and encouragement to focus on the small things in life that we may overlook given busy schedule and various demands on our time

Date: Tuesday, 11/16/21
AO: #ao_mastodon
PAX: @Gummi Bear @Tortuga @Hotbox @Da Vinci @Heist @Cookies @Big Mac @Jolly @Panhandle @Beaker @Banks @Katniss @Shiplap @Crack @Sparrow @TBTF
FNGs: 0
Q: @TBTF
Total: 16Conditions: the right amount of coldWarm-Up: Slow burpees x5, SSH x25, Copperhead Squats x10, Copperhead Merkins x10, Arm Circles

THANGS:
All HIMS had 5 burpees to dish out to the PAX at any random point throughout the beatdown. And dish them out they did.

• We rifle carried our coupons to the traffic circle to do 10 blockbees and burpees were done
• We then rifle carried our coupons to the first parking lot where did 15 Derkins as well as even more burpees
• Next we started our journey around the sizeable parking lot as a PAX. We bear crawled from our starting point to the first corner where we did 100 bodyweight squats along with random sets of…you guessed it…more burpees
• Next we hopped (in any form) to the next corner which was really far away where we did 100 merkins and burpees of course
• Next we bear crawled to the third corner for 25 star jumps and 25 SSH with some burpees thrown in
• Next we moseyed to the fourth and final corner of the lot (with a few cartwheels for those who wanted per my 2.1’s request when she helped me plan the Q) where we did 100 reps of any coupon movement the HIM wanted without putting the coupon down (of course modifying as needed) and yes there was some burpees called
• We then picked up our coupon, rifle carried to the COOTES to set them down, and moseyed to the field in front of HOFFA where we raced to the top (if I passed the PAX, they did burpees)

MARY: Once on the top of HOFFA (my favorite place for MARY) we did…burpees…then MARY in a ring of fire format. We then ran out of time so we moseyed back to our coupons and made it to the flag.COT: Prayers for @SAGA, @Tortuga, and @Archive M’s as they pursue wellness in various forms, prayers for @Hotbox as he asks the Lord for guidance, prayers for the PAX and community health

Moleskin: "We get by with a little help from our friends", We often push harder, achieve/accomplish more, and are better versions of ourselves when we are part of a group whether it is F3, family, friends, work, etc; be mindful and show appreciation for those around us (edited)

Backblast: Acceleration is key!
Date: Wednesday, 11/17/21
AO: #ao_tar_pit
PAX: @Jolly @Tortuga @Panhandle @T-bone @Katniss @Da Vinci @TBTF
FNGs: 0
Q: @Shiplap
Total: 8
Warm-Up:
SSH x 20, Picking Daiseys (Middle,LEft,Right), Quad Stretch, Groin Stretch, upper body OYO
Track – Dynamic Warmup 25 yards OBOB. High Knees, Butt Kicks, Karaoke, 400 meter runThang 1: 7 – 100s
We split into two groups of 4. We Sprinted 100 yards – giving AYG and no less than 85%. After the Sprint we walk back 50 for recovery and then spring another 100. This gave us 7 – 100s in 1/4 mileThang 2: Block Work – On the Q – controlled, full range of motion reps
Thrusters x 10
Outlaws x 10 both ways
Merkins x 15
BBSU x 15
Skull crushers x 15 plus 5 negatives
1 Arm Rows x 10 plus 5 negatives
High Pulls x 20
Curls x 15 plus 5 negativesThang 3: Bombs on the Gerbil Wheel until time
AYG up the hill – NO Holding back
Burpees x 5, Outlawas x 10, Merkins x 15, BBSU x 20, Squats x 25 – PERFECT FORM – the PAX were great here!
Recovery down the stairs and 25 ab exersizesCOT: Prayers for Makanaka (Thanks @T-bone), @SAGA M, @Archive M. Praise for our health, family, and the ability to post!Moleskin: Two prong Moleskin: The days are long – but the years a short. I am reminded of this because is is my 2.2’s 4th birthday and I couldn’t help but riminess rocking him as I was rocking 2.4 last night at 1:00AM. Our life is all about consistency. Being a consistent dad, husband, believer/follower, eater, and consistently working out. The more we can forcce ourselves to be consistent the better we will become in all aspects of life.

Date: Thursday, 11/11/21
AO: #ao_mastodon
PAX: @Jolly @Archive @Sparrow @Beaker @Bloomer @wet burrito @Ralphy @Tortuga @8-Track @CHiPs @TBTF @Panhandle @Pink Drink @T-bone @Jailbreak @Hancock @Shiplap @Da Vinci @Captain Crunch (AJ) @SAGA
FNGs: 0
Q: @SAGA
Total: 20

Conditions: perfect beatdown gloom with a bit of music to color the atmosphere

Warm-Up: “Reveille” & the “A-Team theme” started us off while we engaged in: arm circles / tappy taps / merkins / mountain climber

THANG 1: moved with our coupons to the sounds of “The Battle Hymn of the Republic” and gathered as brothers in arms to work our abs in 1min battle between PAX of big boy sit-ups while Johnny Cash gave us a replay of “The Gettysburg Address”.

THANG 2: To the tune of the “Warrior Song” and then “Drunken Sailor” we grouped up by 5s and while one group of five did a stretcher carry with a PAX complete with two wing-men doing a farmer’s carry with coupons all of the rest enjoyed grave diggers. Burpees were incorporated at various points along the stretcher journey between flags.

THANG 3: A bit of Queen (“We Will Rock You”) and Rage Against The Machine (“Freedom”) encouraged us on as we completed a redrum on Hoffa.

THANG 4: Johnny Cash again serenaded us about the sad story of “Ira Hayes” while we rotated through overhead presses, rows, and curls while not putting the coupons down.

THANG 5: With the drill sergeant upon us we moseyed on a short loop to the cooties.

THANG 6: Guns N Roses welcomed us to the jungle and we rotated through pull-ups, squats, and LBCs.

THANG 7: The drill sergeant returned again and we moseyed back to our coupons at the base of Hoffa.

THANG 8: With a tribute to “America” and “Born in the USA” Neil Diamond and The Boss gave us a sound track as we counted in cadence to 11 through each of the following: American Hammers, Chest Press, Scull Crushers, Coupon Dips, Coupon Merkins, Kettle Swings, Thrusters.

MARY: Louis Armstrong reminded us “What A Wonderful World” we have as we closed out the morning with @Sparrow getting carried away with flutter kicks and then some boat/canoe from @Archive to bring us home.

COT: Recognized the veterans among us: @8-Track & @Panhandle. We stood for 1 minute of reflection on those who have fought for our freedom while Taps played through the gloom.

Moleskin: Success is not about ambition or accomplishment or achievement. True success is the formation of a soul.

Backblast: "Have Fun"
Date: Saturday, 11/13/21
AO: #ao_tar_pit
PAX: @Jolly @Banks @Tortuga @Panhandle @Archive @T-bone @Katniss @Da Vinci @wet burrito @TBTF @Cheese @Beaker
FNGs: 0
Q: @Banks
Total: 12
Warm-Up:
Stretch OYO
Mosey to Ackerman ParkThang 1: Kickball!
We played kickball where the kicker played all 3 outs and we utilized ghost runners to keep track of the score. For every run scored, everyone in the field owed 2 burpees. After @Archive came out of the gates hot and had us doing a ton of burpees, everyone figured out what they were doing and we settled in to the game. After we were done, we moseyed back to the flags.COT: Prayers for @Tortuga’s daughter as she travels back from PeruMoleskin: Don’t take yourself too seriously, find different ways to laugh and have fun in your life!

Backblast: Nov. ’21 PT test + mini-Chads
Date: Tuesday, 11/13/2021
AO: #ao_mastodon
PAX: @Sparrow, @Jailbreak, @Cookies, @Crash, @Crack, @Tortuga, @Hotbox, @Hancock, @TBTF, @Captain Crunch (AJ)
FNGs: 0
Q: @Captain Crunch (AJ)
Total: 10

APFT Scores: (Push-ups / Sit-ups / 2 mi)
Crunch: 62 / 56 / –:–
Jailbreak: 30 / 38 / –:–
Cookies: 47 / 51 / –:–
Crash: 31 / 62 / –:–
Crack: 55 / 55 / 14:44
Tortuga: 77 / 66 / 14:17
Hotbox: 85 / 61 / 12:29
Hancock: 19 / 22 / 13:48*
TBTF: 63 / 38 / 17:08

The Thang:
– Motivators
– Abe Vigodas
– Mountain Man Poopers
– Arm Circles / Phelps
Mosey to C.O.O.T.E.E.s
– 2 min Max Pushups + partner counts / planks (swap)
– 2 min Max Sit-ups, partner counts / holds (swap)
– 2 mile run or Chad – 200x
Mosey to Hoffa for cooldown
– Spartans (hill sprint + 10 merkins) x5

COT: Prayers for Cookies and fam as M has final performance and they gather support and present on Tuesday — For K-Pop sorting through school and big life choices — For Tortuga’s 2.0 as she flies home