Category: Uncategorized

Backblast: Dysfunctional Strength

Date: 10/26/2023

AO: #ao_dark_room

PAX: @Beaker, @Manhole, @Crack, @Captain Crunch, @Noodles, @LeMond

FNGs: 0

Q: @LeMond

Total: 6:

• Warmorama:

  • SSHs: 20

  • Side Leg Raises 20

  • Mountain Man Pooper: 10

  • Arm circles: 10 in each direction

• Pre-thang 1 by park

  • No surrenders with coupon: 10

  • Back stepping lunges with coupon: 10

  • Shelf merkins using benches: 10 OYO

    • Squat, pick up block, put on bench

    • Merkin with block on shelf.

    • Grab, lower it to ground

    • Repeat

• Main Thang: 11s at field

  • Coupon salt shakers with squat (one is one)

  • V-ups, run backwards.

• Extra Thang:

  • Smurf Jacks: 20

  • GRRs

  • Sitting up on your six, set a cinder block by your side. Grip the cinder block. Pick it up and place it on the other side of your body. Now place your hands on top of the cinder block, roll into a plank on top of the block, then roll to the ground.

• Mary:

  • Side bends: 10 each side

  • Swimmers: 20 IC

  • Iron crosses: 10 IC

• Moleskin: good posture

  • Genesis 1:27: “So God created man in his own image, in the image of God he created him; male and female he created them.”

  • Good posture is when your ears are aligned evenly over your shoulders. Your shoulders should be back and relaxed.

  • Stand up straight because you were created in God’s image.

Date: 10/24/23
AO: #ao_mastodon
PAX: @Big Mac @Hancock @Stock boy @Samsonite @Bloomer @Mad Cow @Linc @Pool Boy @Spokes
FNGs: 0
Q: @Hancock
Total: 9

WOR: SSH, Abe Vigodas, arm circles, Michael Phelps, T-bone burpees, calf stretches

The Thang:
• Five alive. Curls, merkins, LBC’s, thrusters, burpees
• Redrum x 1
• Manrise x 1

Moleskin:
– It is our enemy’s goal to keep us down, and it is our weapon to stand strong and resist him.
– James 4:7 – Bring yourself under the influence of God. Rebel against the devil and he will shrink from you. (Step bible translation.)
– Resist is not just “not sinning”, though that is a good thing. There is no plateau in resistance. Either you are making progress against evil, or evil is making progress against you.
– It is taking action to right a wrong. It is having the hard conversation. It is praying everyday, regardless of if you “feel” you need it or not, because we are told that we are at war. It is stopping the gossip you see your friends and coworkers engaging in, not just “not contributing.”
– Stand strong, gentlemen.

COT: Prayers for the wars in Israel and in Ukraine.

Date: 10/21/2023

AO: #ao_tar_pit

PAX: @T-bone @Beaker

FNGs: 0

Q: @Beaker

Total: 2

Conditions: Perfect weather

WOR:

Goof balls (x15)

Abe Vigodas (x15)

Picking Daisies

Thang 1: Five Alive

Mosey to the Prairie Path

At the first lamp post, heading west, perform one rep of an exercise. Mosey to the second lamppost and perform two exercises. Repeat. At the sixth lamppost, perform five reps of the first exercise and one rep of the second. Repeat, adding a rep of the second exercise. At the 11th lamppost, perform 5 reps of the first exercise, 5 reps of the second exercise and 1 rep of the third. Repeat this pattern through 25 lampposts. Then mosey back to the flag.

Exercises performed:

Burpees (115 total)

Merkins (90 total)

Star jumps (65 total)

Dive bombers (40 total)

Squats (15 total)

Thang 2: Leap frog

Mosey to the park benches by Lake Ellyn with coupons.

At the first bench, PAX 1 holds plank, PAX 2 rifle carries a coupon to bench 2, performs 10 reps of exercise A, yells "Done!", and gets into plank position. Upon hearing "Done!", PAX 2 gets up and rifle carries the coupon to bench 3, performs 10 reps of exercise A, yells "Done!", and gets into plank position. This pattern repeats, while rotating from exercise A to B to C back to A and so forth.

Exercises:

A. Bent over rows

B. Curls for the gurls

C. Overhead presses

COT: Pray for each other. @T-bone’s 2.0s, @Beaker’s M.

Backblast: Arms vs legs
Date: 10/19/23
AO: #ao_mastodon
PAX: @Jolly @Banks @Cottontail @Big Mac @Tortuga @T-bone @Hancock @Archive @Stock boy @Samsonite @DQ@Shiplap @Bloomer @Jailbreak @Mad Cow
FNGs: 0
Q: @Tortuga
Total: 15

WOR: SSH, Imperial Walkers, Michael Phelps, copperhead squats and merkins, windshield wipers

The Thang:
Arms vs legs
PAX chose their side: arms or legs.

Kubb is set up. One side has five blocks for arms to knock down, one side has five blocks for legs. Each PAX earns tosses of a baton to try to knock down a block. Tosses may be banked. As soon as a block is knocked down by your team, your entire team must do the assigned movement before continuing.
Arms: bear crawl to the next lightpost and back. Legs, run up Hoffa and back.

You earn throws by:
Arms: 10 tricep extensions, 10 perfect merkins, 20 overhead press, 30 bent over rows
Legs: 5 mucho leggos, 10 tuck jumps, 20 Mulans, or 10 Bonnie Blairs

Once all five of your assigned blocks are knocked down you must take down the king. First team to do so forces the losing team to do their movement.

Legs won round one. We switched. Legs won round two.

Round three was abs.
American Hammers, 4-count, x10
Crunchy frogs, 4-count, x10
windshield wipers, 2-count, x15
block bbsu, 10

Knocked down block resulted in 30, 4-count flutter kicks IC as a team. One team was unable to count correctly and required an intervention by the Q.

Abs won.

COT: Prayers for @Cottontail who is having hernia repair surgery next Wednesday, the wars in Israel and Ukraine, Families of the four Pepperdine girls killed by a car this week.

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

Warm-Up: motivators, goofballs, arm circles, copperhead merkins and copperhead squats

Thang 1: 10 minutes, AMRAP
10 burpees, 10 squat jumps, 10 plank jacks

Thang 2:
Station one: 10 slow squats IC, 30 ssh, repeat
Station two: 10 slow merkins IC, 30 goofballs, repeat
Three groups. One at each station and one push group. Push group ran the stairs, did five tuck jumps at the top, and came down the ramp to station one. The group at station one moseys to two, then two starts up the stairs. Three or four rounds were completed. We focussed on form for the slow merkins and squats.

Thang 3: 5 minutes, AMRAP
10 burpees, 10 squat jumps, 10 plank jacks

Thang 4: Stretching
10 minutes of nice slow stretching.

COT: Motivation for Noodles. Shiplap’s house to sell. The nation of Afghanistan. Orphan: 14 year old Siyabonga, adopted by his older cousin.

Moleskin: I’m thankful for many things. Most of all I’m thankful that the god of the universe loves us so much that he sent his son to die for us. We are all sinners in need of a savior. God sent his son, Jesus, to live among us, die on the cross and pay the penalty for our sins, and rise again, conquering death. When we ask him to forgive us and be our lord, he cleanses us from our sin and gives us eternal life in him. Best. News. Ever.

Date: 10/17/23
AO: #ao_tar_pit
PAX: @LeMond @Tortuga @Shiplap @8-Track @Katniss @Jolly @Pool Boy @Banks @DQ
FNGs: 0
Q: @DQ
Total: 9

WoR

• SSH
• Abe Vigodas
• Pickin daisies

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
• Partner up and race 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… started at 60, but threw in a black diamond surprise )
• american hammers (70 1-is-1)
• goblet squats (50)
• deep swimmers press (20)

Moleskine
Buck O’Neil was a player and manager in the Negro League, and went on to become the first black coach for a major league club. He was also a Christian and known for his great love for people. In a speech he gave at a Hall of Fame induction ceremony, representing 17 Negro League players retroactively inducted, he ended by asking everyone to hold hands with their neighbor and all together sing the words “The greatest thing in all my life is loving you”.
He embodied the greatest commandment to love God and love others. He loved on everyone he met. Let’s just be reminded to love on everyone we meet during our day, even if it’s some stranger you have a short interaction with.

COT

• Prayers for Israel
• Prayers for @Pool Boy’s 2.0

Samsonite 7:25 AM

Backblast: UBU Monday
Date: 10/16/2023
AO: #ao_mastodon
PAX: @Tortuga @TBTF @Buns @Ankles @Gummi Bear @Cheese @Banks @Shiplap @Jolly @Hershey @Da Vinci @SAGA @Spit Valve @dewey @T.B. @Crack @Pool Boy @Stock boy @Sparrow @DQ @LouGee @Samsonite @8-Track
FNGs: 0
Q: @Samsonite
Total: 23
Conditions: Consistent Crispy Cool Conditions. Convivial.

WoR: Perfect Motivators (IC). Exquisite Tappy-Taps (IC). Expertly Selected Stretches (OYO). Beautiful Arm Circles (Forward, Back, Overhead Claps, Seal Claps) (IC).

All the Thangs: , , , + murphing? Maybe?

CoT: Conflict in Israel/Gaza
Moleskine: Train It + Gain It. We grow and strengthen the muscles, brain power, and spiritual qualities that we use. There is no real separation between these parts of our selves. Find the things you want to gain, and train there.

Announcements: 3 (more) Sundays of @Samsonite Part of the 2nd F. If I may, I would encourage either Oct 29 or Nov. 5. It would be fun to have an F3 contingent at the Show! Also, Thursday Night Football Garage Party @Shiplap (November 9th)

Date: 10/14/2023
AO: #ao_mastodon
PAX: @Sparrow @Stock boy @Bloomer Binky (FNG) @Captain Crunch@Jailbreak@TBTF (QIC)
FNGs: 1
Q: @TBTF
Total: 7
Conditions: Mist Moisty Metropolis of Molecules (Weather vocabulary courtesy of @Gummi Bear; https://f3-wheaton.slack.com/archives/C02GPQVMQDN/p1695752312384489)WoR: SSH (IC) x25, @T-bone Burpees OYO (10), Copperhead Squats IC (15), Abe Vegoda (IC) x10, Arm Circles (a bunch)Thang: utilized the "wester-most" loop for multiple laps (~1/3 mile with 15 light posts along the way)
– Lap 1 – Burpees at all light posts (set goal between 3-5 reps per stop)
– Lap 2 – Blockees at all light posts (set goal between 3-5 reps per stop)
– Mid-Point Coupon Work –
– Shoulder Press (set goal between 20-30 reps), SSH "rest" IC x25
– Coupon Curls (set goal between 30-40 reps), Plank Jack "rest" IC x25
– Goblet Squats (set goal between 30-40 reps), High Knees "rest" IC x26
– Lap 3 – Merkins at all light posts (set goal between 3-5 reps per stop)
– Lap 4 – Squats at all light posts (3 reps) – done for speedCoT: prayers for peaceful resolution in Ukraine and Gaza/Israel conflicts
Moleskin – value of direct and transparent guidance/say what needs to be said not what the recipient wants to hear

Date: 10/12/23
AO: #ao_mastodon
PAX: @Sparrow @Archive @Da Vinci @Ankles @Panhandle @Jolly @Mad Cow @T-bone @Jailbreak @Banks @Cottontail @Tortuga @Pool Boy @DQ
FNGs: 1
Q: @DQ
Total: 14

WoR

• SSH
• Goofballs
• Pickin daisies
• Arm circles

Thang 1
Pax lined up in the field facing Hoffa and did one round of:

• Murder bunny to the base of Hoffa
• Rifle carry up Hoffa
• 50 bent over rows at the top of Hoffa
• Rifle carry back down
• Reverse murder bunny back to start

Thang 2
Pax moved to Cooties where we targeted doing 50 reps of the following exercises, with a 12 min time limit:

• Pull ups
• We’re not worthies
• Grave diggers
• Good morning upright rows (this was done with two Baby O blocks

50 reps of each of those in 12 minutes was quite a stretch

Thang 3
Pax moved to The Shop where we targeted doing 80 reps of the following exercises, with a shorter 9 min time limit (just for the sake of ending on time)

• Incline plank single arm rows
• Pull overs
• Twisty curls with two Baby O blocks

80 reps of each of these was an extreme stretch… but hey it kept people moving.

Moleskine
My M came home from her weekend trip with friends overwhelmed with gratitude for me as a husband and father. I responded by saying I’m so glad you have this shining image of me right now, because I need to confess a couple failures of mine over the past couple days.

While I was more focused on my failures, Erin shared with me the bigger picture of how awesome I’m doing. I’m certain this is true of every man a regular part of F3. It’s an intentional decision to almost daily challenge yourself to grow as a HIM.

So be reminded of two things:

• You’re doing GREAT! You’re here. You show up in life in all areas. You’re doing GREAT!
• Keep working through personal struggles you face. You’re not defined by these struggles. But be honest about them and bring them to God and your M, and you will have the power to overcome and grow.

COT

• Prayers for Israel war
• Prayers for all Ms and our marriages. May our bond with our Ms continue to strengthen every day.

Backblast: Grinding through it

Date: 10/12/2023

AO: #ao_dark_room

PAX: @Beaker, @Best In Show, @Toto, @Captain Crunch, @Noodles, @Manhole, @LeMond

FNGs: 0

Q: @LeMond

Total: 7

• Warmorama: 5 mins

  • Motivators from 7.

  • Groiners: 20

  • Mountain Man Pooper: 10

  • Side lunges: 15

  • Arm circles: 10 in each direction

• Pre-thang 1:

  • Balls to the walls: 1 minute hold

  • Wall sit: 1 minute hold

  • Balls to walls, 5 shoulder press ups.

  • Wall sit: 10 alternating leg lifts

• Pre-thang 2 at backside of hill

  • Each Pax army crawls midway, clock merkins: 5 each direction. Bernie Sanders up and over. Run back.

  • Second round: 10 clap merkins.

• Main Thang: 5 thrusters on one cone, rifle carry to the middle (5 hand-release merkins) rifle carry to the other cone for 5 coupon swings. Travel back. Every time you are in the middle, 5 man makers. Number of reps of coupon work are 10, then to 15, back to 10 and then 5.

  • Coupon: rifle carry or curls.

• Notes: we ran out of time for Mary but we got through the main thang!

• Moleskin: reflections on planting a Kentucky Coffee Tree for my daughter.

  • After planting a tree, some people will add stakes and wire supports, but this hurts the tree because the tree doesn’t develop the strength to withstand strong winds.

  • It’s not a good idea to add fertilizer to a tree right after planting it because the tree will focus on growing its branches, not on developing a strong root base.