Category: Uncategorized

Backblast: Run Club
Date: Friday, 1/14/2022

AO: #ao_ground_zero

PAX:  @T-bone@Panhandle@Beaker@Da Vinci@Toto@pillow mint@Hancock@Banks@Shiplap@Sparrow@Tortuga@Crack (and Dooley Dog)
FNGs: 0
Q: @Tortuga
Total: 12

WOR: Stretch on your own.

Thang: Ran south, under Roosevelt and around the neighborhood there.

Moleskin: All speeds welcome. 

Sometimes you invite a guy to F3 and they tell you, “I shouldn’t come, I’m not in good enough shape yet.”  It’s kind of like inviting a guy to go out to a bar and they say, “I shouldn’t come.  I’m not drunk enough yet.”
You come to F3 to get in shape, not once you are already in shape.  That said, we should keep an eye out for new (an old) HIM and encourage all speeds.

It’s also like coming to Jesus.  If you’re thinking, “I’m not good enough yet,” you’re right.  No one is.  That’s why God sent Jesus.  He calls us to follow him even as we are rejecting him and are in completely lousy shape.  As Jesus was being nailed to the cross he called out, “Father , forgive them.”  Jesus says, “All speeds welcome.”  In the book of Matthew, He says, “Come to me, all who labor and are heavy laden, and I will give you rest.”

COT:

• @pillow mint expressed his gratitude for F3 and this group of men.  He received many a hearty, “AYE!” in response.
• @T-bone’s M’s good friend, Candace, just lost her mom to COVID.
• @K-pop is home from college due to a close contact and is quarantining for 7 days.
• Prayers for @Hotbox and family as they settle in to their new home.
• @Noodles and family are going through COVID.

Backblast: 2 Year Maniversary
Date: 1/04/22
AO: #ao_mastodon
PAX: @Shiplap @Jolly @Beaker @Spokes @Da Vinci @Gummi Bear @Sparrow @Tortuga @Hancock @Panhandle @8-Track @T-bone @Giggles @Captain Crunch (AJ) @Katniss
FNGs: 0
Q: @Shiplap
Total: 15
Conditions: unusually warm 34 degree dayWarm-O-Rama:

• 7x Motivators
• 15x Tin Soldiers IC
• 15x Mountain Man Poopers IC

The Thang: Dora B.O.M.B.S.
PAX partnered up.
PAX 1 did 22 Thrusters then ran to second entrance of first parkin lot and back
PAX 2 worked the 4 corners of the WOR parking lot and completes 22 Overhead claps IC, 22 Merkins, 22 BBSU, 22 SquatsEach round the PAX decreased the reps x 2COR/NOR/COT: I should have done this BB within 24 hours so I would have remembered the COT. – note to selfMoleskin: Life is all about consistency. You will have good days and bad, but over the course of time being consistent will help you reach your goals.

Backblast: The Total Gym
Date: 1/12/2022
AO: #ao_tar_pit
PAX: @Shiplap @Spokes @Panhandle @Tortuga @8-Track @TBTF @Banks
FNGs: 0
Q: @Shiplap
Total: 7
Conditions: warm – even warmer on the headed ramp!
WOR: SSSH, good balls, arm circles, Michael Phelps, picking daiseysThang: Total Body Workout
The beatdown took place at the ramp. The bottom of the ramp was the leg circuit and the top was the upper body. After you finished the circuit on the top you ran 5 hills (modified to 3) before you can start the other circuit.Lower Body Circuit:
10 Thrusters w/ sandbags, 20 Lunges, 30 SquatsUpper Body Curcuit
20 Merkins 30 OH Press, 40 Coupon press, 50 curls, 60 skull crushersCOT: prayers for @Tortuga daughter and the health of the PAXMoleskin: (edited)

Backblast: Tortoise and the Hare Date: 1/13/22
AO: #ao_mastodon
PAX: @Bloomer, @Beaker, @Banks, @Tortuga, @Katniss, @Hancock, @Panda Express, @8-Track, @Jolly, @Captain Crunch (AJ), @Da Vinci, @Shiplap, @wet burrito, @Panhandle, @TBTF
FNGs: 0
Q: @Banks
Total: 15
Conditions: balmy 33 degrees

Warm-O-Rama:
7x Motivators
15x Tin Soldiers IC
15x Mountain Man Poopers IC
12x Merkins IC

The Thang: Tortoise and the Hare B.O.M.B.S.
PAX partnered up and were offered the choice of farmer’s carrying 2 coupons or 1 sandbag. 1 PAX would carry the load while the other dropped and did an exercise and then ran to catch up, from there the PAX switched. Each PAX did the same exercise for 5 rounds and then they moved onto the next one. The exercises were:
5x Burpees
10x Outlaws
15x Merkins
20x BBS
25x Squats
We circled the short loop around the lake and each time the PAX crossed a bridge, they owed 30 blockees as a team before crossing. For those carrying a sandbag, they owed 20 Sandees.

Most PAX finished on Merkins or BBS

COR/NOR/COT
Prayers for Health and finishing the week strong, for Tortuga’s 2.0 in the DR, and for the F3 Prayer circle to continue going strong

Moleskin: The lesson of the Tortoise and the Hare is a good one. It doesn’t matter how fast or slow you go, carry the burden, keep moving forward, and ultimately you will get to where you are headed.

Backblast: Partner workout
Date: tel:12/13/202/11/2022
AO: #ao_mastodon
PAX: @Bloomer, @Beaker, @Banks, @Cookies, @Tortuga, @T-bone, @Katniss, @Hancock, @Panda Express, @8-Track, @Jolly, @Captain Crunch (AJ), @Da Vinci FNGs: 13
Q: @Bloomer
Total: 13
Conditions: crisp 3 degrees
Warm up: windmills, squats, goofballs, arm circles, plank jacks

The Thang:
1. “I got up” push up challenge
2. Alternate air squats with a partner for 3 minutes
3. One partner runs the length of the parking lot and kicks the snow pile while the other works. Then switch.
– coupon Merkens, lunges with a coupon, coupon swings, big boy sit ups, shoulder press, curls, jump over coupon Burpee, thrusters, side straddle hop, tricep extensions

4. Alternate Abe exercises with a partner for 3 minutes

Moleskin: “Be completely humble, gentle and patient, bearing with one another in love so that you make unity of the Spirit” Eph 4:2

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