Category: Uncategorized

Backblast: Frenemies and More
Date: 3/7/24
AO: #ao_mastodon
PAX: @Stock boy @TBTF, @Jailbreak, @Panhandle, @Jolly, @Spit Valve @SAGA, @Mad Cow @Banks @T-bone @Shiplap @Frank @Archive @Katniss
FNGs: 0
Q: @Banks
Total: 14

WoR:

• 7x Motivators
• 10x Tin Soldiers IC
• 20x Squats IC
• 10x Merkins IC
• Stretch OYO

Thang 1 – Route 66
Run around the short loop stopping at 11 light posts adding a burpee each time for a total of 66 burpees. We then moseyed to Hoffa and crossed a bridge on our hands along the way.

Thang 2 – Frenemies
We partnered up with a relatively even partner and alternated running the hill and completing reps. After each round, we would compare reps to see who won. The rounds consisted of the following:

• Thrusters
• Curls
• Jump Squats
• Big Boy Situps
• Chest Press
• Overhead Tricep Extension
• Squats with the Coupon
• Merkins

We then finished with a Manrise and headed back to the flag.

Moleskin:
Day 4 of the Cyqle:
"Live as if you were to die tomorrow. Learn as if you were to live forever." – Mahatma Gandhi

Prayers:
Prayers for@Stock boy’s neighbor, @Archive’s work

Backblast: Frisbee chase

Date: 3/7/24

AO: #ao_dark_room

PAX: @Framed @Manhole  @beaker, @catfish, @lemond, @tortuga

FNGs: 0

Q: @Tortuga

Count: 6

WOR:

7x Motivators IC, 10x copperhead squats IC, Various arm circles and claps IC, Michael Phelps OYO

Thang 1: Dead arm hang to failure.  Squats until all fail.

Thang 2: We moseyed around the inner loop to locate the baskets and tees for the disc golf course, starting at nine, cutting across to the basket at 4 and following the course through hole 8.

Thang 3: Speed golf.  Throw and run.  PAX in the lead must Bernie until he’s passed.  Disc must get into the cage or onto the next tee pad.  Early finishers start burpee spittoon to 100.

Thang 4: Reverse course.  Number of throws to complete the hole gets multiplied by five or ten. That’s your rep count after the hole.  First hole, burpees, second, shoulder taps, third, plank jacks.

Thang 5: Scramble with a partner back to Hole eight.

Thang 6: Dead arm hang to failure.  Air thruster spittoon to 100 upon failure.

3 MOM: We finished up with 50 flutters IC with varying cadence from normal to slowing way down then back to normal.

Moleskin: The 2 minute rule to trick your brain into doing hard things.  The greatest amount of motivation is needed for the first two minutes of any habit you are trying to form.  Commit to those first two minutes.  You have a high probability of continuing as the amount of motivation needed decreases dramatically once you get past those first two minutes.

COT: Prayers for those involved in a big accident right in front of @beaker’s house at 4:10 AM this morning.  It looked like someone may have gone through their windshield on impact with the telephone pole.

Date: 02/28/24
AO: #ao_tar_pit
PAX: @Tortuga @Captain Caveman @Panhandle @T-bone @TBTF @Jolly @Shiplap @The wet burrito @DQ
FNGs: 0
Q: @DQ
Total: 9

WoR

• SSH
• Goofballs
• Runners stretch
• World’s greatest stretch

Thang 1
Pax partnered up for a trip around the lake, rotating over 4 exercises, performing one exercise at each bench along the way. After completing the exercise for that bench, one partner farmer carried the coupons to the next bench while the other partner ran to the next bench and did 5 burpees. The 4 exercises were:

• One arm rows – 15x each arm
• Bicep curls – 15x
• Coupon swings – 15x
• BBSU w/ coupon press – 15x

Thang 2
After finishing the lap around the lake, the Pax met up with their partners at the base of the spa. One partner ran up to the spa and back down while the other partner did merkins at the base. Each partnership completed ~200 merkins total.

Moleskine
2 Kings 4: Elisha and the widows oil

This story displays four truths:
We all will face times of need
God needs only what we have
God does only what we can’t
God fills only what we offer

God blesses obedience. Our challenge here is to reflect on areas in your life where God’s calling you to submit so that he may bless you.

COT

• Lifting up @Tortuga’s daughter Squirt after not getting accepted to a college she was excited about.

Date: 2/27
AO: #ao_mastodon
PAX:
@Stock boy, @Samsonite, @Linc, @TBTF, FNG, @LeMond, @Jailbreak, @Manhole, @Framed, @Panhandle, @Beaker, @Jolly, @Oompa, @Mr Roboto, @Katniss, @Spit Valve, @Frank, @Toto, @Da Vinci, @SAGA, @Bones, @Bloomer, @Ankles, @Tortuga, @Sparrow, @Mad Cow

FNGs: 1, GoldWatch
Q: @Mad Cow

Total: 26
WoR: Motivators
Flutter Kicks x15,
Abe Vigodas, OYO
1.5 Laps around Parking Lot

Thang 1 – Merkin Loop
Run around small loop, stopping at lightposts to alternate the following exercices
Merkins x 15 (Changing hand positions each time)
Squats x15
Burpies x10

Thang 2 – Shop Class
Moesy to Shop and PAX partnered up. Between the 2 completed the following:
Table Lifts x 150
Dips x 150

Thang 3: What Arms?
Mosey to Cooties
Alternate between Pull-ups and DL Merkins

Thang 4: Mary
COF with pax calling out exercises. Can’t remember all of them.
Crunchy Frogs
Flutter Kicks
American Hammers
Merkins
??

Moleskine
Babies learning to walk are awkward, kids learning to ride a bike are awkward, 45yo men trying to exercise after a long time not doing so are awkward. Point is, keep at it and you get better. In fact, if you’re not awkward somewhere in your life you aren’t growing. Be awkward and get better.

Date: 2/23/2024

AO: #ao_ground_zero

PAX: @Toto @Topham @TBTF@Panhandle @Dr. Phil @Stock boy @Frank @Crack @Da Vinci @Beaker @Pacecar

FNGs: 0

Total: 10

Q: @Beaker

WOR: Goofballs, windmills, tappy taps

The Thang: We ran South. We stopped. Then we ran North. The fastest group covered 4 2/3 miles.

Moleskin – If you are cranky, upset, sad or angry, take a moment and evaluate if you aren’t simply hungry or tired. Don’t believe those emotions immediately, wait a bit before acting on them.

COT: Prayers for @Crack’s 2.0s, @Stock boy’s friends.

Date: 02/20/24
AO: #ao_tar_pit
PAX: @LeMond @Tortuga @Panhandle @T-bone @DQ
FNGs: 0
Q: @DQ
Total: 5

WoR

• SSH
• Goofballs
• Pickin daisies
• Calf stretch
• Copperhead merkins
• Copperhead squats

Thang 1
Pax lined up at the hill going up to the spa and ascended the hill in a manner not normally employed:

• At the base complete 10 shoulder presses and 10 overhead squats
• Rifle carry up the hill
• Leave coupons at the top of the hill. Complete 10 burpees
• Mosey down the hill
• At the base complete 20 2-is-1 bonnie blairs
• Sprint back up the hill

Thang 2
At the spa, pax completed 4 blocks of EMOM work. Each block included 5 minutes of work and 2 exercises to be completed each minute (except the last block). Pax started at 10 reps for each exercise. Every minute, 1 rep was added to each exercise. If a Pax did not successfully increase their reps, they took a lap around the wheel and joined back in at the next minute. These were the exercises completed:

Block 1

• star jumps
• dive bombers

Block 2

• thrusters
• merkins

Block 3

• bonnie blairs (2-is-1)
• shoulder presses

Block 4

• burpees

Thang 3
For this thang, Pax completed a certain number of a certain exercise. The first to complete the reps of the exercise ran two laps around the wheel. Everyone else who finished ran one lap. When the first to complete the reps returns, we move on to the next exercise. Pax completed the following exercises and reps

• chest presses (100)
• 4-ct flutters (75)
• goblet squats (50)
• deep swimmers press (25)

Moleskine
Distance creates distortion, proximity creates perspective.

COT

• @LeMond’s mother-in-law’s visit to the hospital for some testing

Backblast: Monday Ultimate
Date: 02/19/24
AO: #ao_flat_earth
PAX: @Shiplap @Jolly @Tortuga @Oompa @T.B. @Samsonite @Krampus @Spit Valve @Panda Express @DQ
FNGs: 0
Q: @Tortuga
Total: 10

WOR
Jog across the field, karaoke, backpedal back
Teams were chosen with the utmost of care by a well practiced Q.

The thang:
5v5 ultimate frisbee.
Great back and forth game. Lots of running. Fewer unforced errors than usual.
Game ended at 6:15 with a throw deflected by a defender and corralled by @Jolly in the end zone for the tie.

Moleskin
Mindset matters. View struggles and challenges as opportunities to grow and you will. Give up quickly and remain stagnant. Push yourself, don’t hurt yourself.

COT
Prayers for @frogger who is getting all four wisdom teeth removed today, @T.B. with the next three weeks being hard for him and his M, and @Krampus as his wife heads back to work after maternity leave this Wednesday.

Date: 02/10/24

AO: #ao_tar_pit

PAX: @Panhandle @T-bone @LeMond @Frank @Beaker

FNGs: 0

Q: @Beaker

Total: 0

Conditions: Surprisingly cold.

WoR:

Motivators, x7, ic

Windmills, x10, ic

Raggedy Andys, x10, ic

Blarts, x10, ic

Mountain Man Poopers, 10, ic

The Thang:

Mosey the coupons to the Spa. Then a Dolph Death March around the lake. Dolph Death March is a scout run, where the last person drops off, does 15 merkins of their choice, and sprints to the front of the line. We ended back on top in the spa.

Circuit

The PAX started at one of the five stations.

Station 1 – Sandbag carry. PAX take a 60# sandbag through the wheel (down the ramp and up the stairs). When this PAX finishes we calls rotate and all PAX rotate down the list, with station 5 rotating to station 1.

Station 2 – Bent over sand bag rows, AMRAP

Station 3 – Body drag. PAX drag, carry, throw, or otherwise move the 200# sandbag across the spa (~30 yds) and back as many times as they can.

Station 4 – Battle ropes.

Station 5 – Coupon swings.

After completing the circuit, we rested. We sat down and talked about our feelings, but the sitting was in the people’s chair and our feelings were dominated but the bat wings (x10) that we were doing while sitting in people’s chair.

PAX moseyed around the school, stoping 3 times for 15 merkins as a group.

We repeated the circuit.

This time we rested by laying down, First in low plank, then in canoe, then in boat, then in canoe again, then in boat again,

Moleskin: Be there for those you are close to. Be the one person they know they can call.

COT: Beaker’s friend with cancer, @T-bone’s friend with cancer, @Panhandle’s 2.0.

Backblast: Running
Date: 2/16/2024
AO: #ao_ground_zero
PAX: @Toto @Topham @TBTF@Panhandle @Beaker @Banks @Dr. Phil @Hancock @Katniss @Frank
FNGs: 0
Total: 10
Q: @Banks

WOR: SSH, 15x Merkins, stretch OYO

The Thang: We ran to Blanchard hill and did hill sprints

Moleskin – "Do or do not. There is no try" – Yoda

COT: Prayers for Panhandles Daughter and Beakers Friends

Date: 02/15/24
AO: #ao_mastodon
PAX: @Archive @Sparrow @Jailbreak @Frank @Da Vinci @Spit Valve @Tortuga @Samsonite @TBTF @Stock boy @Linc @Mad Cow @DQ
FNGs: 0
Q: @DQ
Total: 13

WOR

• SSH
• Goofballs
• World’s Greatest Stretch (https://www.youtube.com/watch?v=-CiWQ2IvY34)

Thang 1
We did some tabata work (20s work / 10s rest) focused on contralateral / unilateral work. PAX performed as many reps, with good form, as they could of each exercise in the “work” time. Balance and form > rep count and speed.

Our first tabata work was 2 rounds of the following exercises:

• Pistol squats (R)
• Pistol squats (L)
• Side plank w/ leg raise (R)
• Side plank w/ leg raise (L)

Our second tabata work was 2 rounds of the following exercises:

• Contralateral single leg dead lifts (R)
• Contralateral single leg dead lifts (L)
• Side plank reach throughs (R)
• Side plank reach throughs (L)

Thang 2
3 exercises, in a 5 Alive progression, around the short loop part of the path. All these exercises performed as 2-is-1 reps. In between each lightpost, sticking with the unilateral theme, PAX one arm farmer carried their coupons. The exercises were:

1. Bear twists
2. Uneven merkins
3. Coupon plank pull throughs

Moleskin
It’s Lent. When I first started participating in Lent, I would give up something. In later years, I would add something to engage more with God’s Word. This year, I enter Lent having been totally out of any sort of personal devotion routine for quite some time. Since early mornings are the best time of day for me to regularly do something for myself, and since I never have time after beatdowns for devotional time, my plan for Lent this year is to wake up 15 minutes earlier and engage in a devotion before going to F3. If I can make it a consistent priority to show up at F3 in the mornings, I can make it a consistent priority to spend time with God just as well.

My challenge to any PAX who find themselves in a similar scenario as myself is to use Lent to develop a new regular time for devotion. For me, one minor roadblock to starting a devotion is not having a plan for devotion content. These are three resources I think would be great:

• https://bibleproject.com/playlists/ – Bible Project has a new devotion this year going through the Sermon on the Mount. What I like about this is each week has bite size pieces of content you can take in throughout the day whenever you have 5 minutes.
• https://ccca.biola.edu/lent/2024/ – This is what I’ll be going through. @SAGA recently shared an Advent devotional Biola University created. A song, poem, and a piece of artwork are included in each day, and while not every piece of artistic content resonated, some did help me experience God more deeply.
• https://www.first15.org/ – This was shared by a member of my young family group at church. I haven’t checked it out too deeply yet, but the 15 minute timing of it lines up with my goal

COT

• Prayers for @Spit Valve as he works to transition into a new career path
• Prayers for @Stock boy’s friend Tyler (pretty sure I’m remembering correctly) as he goes through chemotherapy
• Prays for @DQ’s aunt as she also goes through chemotherapy