Big Hill. Big Burpees. Big Picture.

QIC:  Fissure

Date: 03/26/2021

PAX: Carebear, Offset, Pink Panther, Zima, Recycle, Burrito, Blindside, Moneyball

AO: Lions Den


Conditions

Stayed dry for us but ground was wet and semi humid


COP

Grabbed our blocks and shuffle mosey’d to the big hill with a pit stop to SSH, fwd fold, imperial walker, iraqi tea time, tea pot


The Thang

This was all OYO
Ran to first light pole and returned to your block
1 burpee jump over (burpee on one side of the block, jump over block, 1 burpee
Ran to the second light pole and return to your block
1 burpee jump over, jump back, burpee, jump over, burpee (4 burpees)
You get the picture. Each return trip to your block we did that number light pole x 2 burpees with jump overs in between. Burrito tried and almost succeeded in making this complicated.

We stopped after running to the 9th light pole and completing our 18 burpee jump overs. Suckfest.

Flutterkicks x 18 IC
Big boi situps x 18
LBCs x 18 IC

Shuffle Mosey’d back to stop with a pit stop to do big boi situps with the block x 18


COT

I recently asked a pal to analyze a specific situation and discovered he hadn’t noticed small details that I noticed. He reckoned it was because he sees the big picture. This was a good reminder that you can get lost in silly details that don’t matter and lose sight of the big picture. Try not to do that. Glad I have pals that remind me what is important.


Moleskin

One of those pals is Burrito. Love that guy. He teased on slack that he might show up sans pants today. He showed up in pants, thankfully.

It was suggested that maybe we need an “accountability list.” It would work like the HC list except you get to see who didn’t follow through. Of course, this suggestion was a joke but Moneyball said he already follows up with most everyone after workouts to see what happened. Moneyball gets the big picture.



Recent Backblasts

    Bodybuilders and Butterflies

    QIC:  Fissure

    Date: 01/23/2021

    PAX: Natty Light, Bandwagon, FNG-Sweet Relief, Rocketman, Skitch, 9 Volt, Rug Doctor, Flyby, Back Pew, Xerox

    AO: The Landfill


    Conditions

    31 and dry


    COP

    Circled up in the upper parking lot
    SSH, Imperial Walkers, 3rd grade exercises, Iraqi tea time, SSH, Windmills, Tea pots, SSH
    Back Pew showed up with the flag
    8-count bodybuilders nice and slow x 10 in cadence
    Mosey’d down to the middle lot
    Wheel of merkins x 3
    Wheel of squats (holding Al Gore when not your turn) x 3
    8-count bodybuilders x 5 in cadence
    Mosey to the bottom of The Big Thank You hill


    The Thang

    20 x hand release merkins, 20 x jump squats then mosey up The Big Thank You
    15 of each, then mosey down
    10 of each, mosey back up
    5 of each, mosey down
    8-count bodybuilders for the six/running up to encourage the six

    Rest/walk up to the smaller hill below the soccer fields
    15 x hand release merkins, 15 x jump squats, mosey up the hill
    14 of each then mosey down, rinse and repeat until you get down to 1 rep of each.
    Continue to do 1 rep of each at top and bottom of the hill for the six
    Rocketman and Flyby are beasts who likely got in a handful of extra hill runs

    8-count bodybuilders x 5 OYO, then run up the hill and walk down, repeat that 3 times

    Circled up in the field for high plank, low plank, flutterkicks and dying cockroaches
    Walk to upper parking lot
    8-count bodybuilders x 10

    done


    COT

    “A man found a cocoon of a butterfly.

    One day a small opening appeared. He sat and watched the butterfly for several hours as it struggled to force its body through that little hole.

    Until it suddenly stopped making any progress and looked like it was stuck.

    So the man decided to help the butterfly. He took a pair of scissors and snipped off the remaining bit of the cocoon. The butterfly then emerged easily, although it had a swollen body and small, shriveled wings.

    The man didn’t think anything of it and sat there waiting for the wings to enlarge to support the butterfly. But that didn’t happen. The butterfly spent the rest of its life unable to fly, crawling around with tiny wings and a swollen body.

    Despite the kind heart of the man, he didn’t understand that the restricting cocoon and the struggle needed by the butterfly to get itself through the small opening; were God’s way of forcing fluid from the body of the butterfly into its wings. To prepare itself for flying once it was out of the cocoon.

    Moral of the story:

    Our struggles in life develop our strengths. Without struggles, we never grow and never get stronger, so it’s important for us to tackle challenges on our own, and not be relying on help from others.”

    This story reminded me of my 6 year old son. He had a feeding tube for a couple years when he was younger so we always dressed him to avoid him pulling out the tube. He still asks for help with his clothes and we try our best to make him do it himself. I have a hunch this butterfly story will be relevant as our boys grow up and we fight to take the easy road of doing things for them.


    Moleskin

    Rug Doctor and 9 Volt made the trek across town for their friend, Josh Buckley aka Sweet Relief. Gotta love that.

    If you want to be humbled then come workout with Rocketman and Flyby.

    Back Pew might be painting the beautiful orange/purple Landfill flag soon.



    Recent Backblasts

      Birthday Q

      QIC:  Fissure

      Date: 01/18/2021

      PAX: Threeskin

      AO: Anvil


      Conditions

      35 and dry


      COP

      Warming up in cadence when it’s just two people can be a little awkward so we stretched a bit then ran a lap


      The Thang

      Partner A lunge walked out 10 reps and back while Partner B squatted then swapped
      Then we ran a lap, rinse and repeat until time called for some Mary on the artificial turf strip


      COT

      A customary “words of wisdom” can also be strange and formal when it’s just two of you, so we sprinkled in some serious buds convo throughout. Good times.


      Moleskin

      It was just the two of us out there celebrating the birth of Kevin Costner



      Recent Backblasts

        Myths and Legends

        QIC:  threeskin

        Date: 01/01/2021

        PAX: Sunburn, Sports bra, Moneyball, Carebear, Dolly, U-turn, Recycle, Joanna, Fissure, Oui oui, Jazzy Jag, Prosciutto, Sniffer, Blackout, Ramrod, Snitch, Mr. Clean, Blue, Slim Shady, Mansiere, Gretel, Clickbait, Seagull, Sousa, Rollback, Mayhem, Picabo, Bob Jones, Clothespin, Mothballs, Tipper, MIA, FNG-Beat It, AOL, Cavity Search, Iron Butt, Nordictrack, Hasbro, Milkman, Pink Panther, Blindside, Skitch, Vsquared, Ducktales, Sunscreen, Free Candy

        AO: Anvil


        Conditions

        Mild and wet, but not soaked…


        COP

        Warmup lap
        Giant socially distanced circle in the middle of the field
        On your belly. On your back. On your feet.
        All reps x 21 in cadence:
        SSH, high knees, low knees, SSH, Imperial walkers, windmills, SSH (final 16 reps silent)
        On your belly. On your back. On your feet.
        Baton passed from Fissure to Threeskin.


        The Thang

        Legend:
        1 – 2 Burpees (Aquaman Style) on side A
        2 – 4 Lunges each leg on side A
        3 – 6 Imperial Walkers on side A
        4 – 8 Merkins on side A
        5 – 10 Plank Jacks on side A
        6 – 12 Squats on side A
        M – run across the field, Hand release merkins, on side B
        P Pickle Pound or Point until six is in then walk back

        Order:
        1 M P
        1 M 2 M P
        1 M 2 M 3 M P
        1 M 2 M 3 M 4 M P
        1 M 2 M 3 M 4 M 5 M P
        1 M 2 M 3 M 4 M 5 M 6 M P

        One lap to catch the Six

        Prosciutto’s gold chain til time.


        COT
        Suggestion: everyone should read Every Good Endeavor by Timothy Keller

        4 myths and reasoning to implement change this year.

        Myth: No room for mistakes – mistakes are proof you are growing

        Myth: You need to know everything – more you know, more you realize you don’t know everything

        Myth: Always look ahead for what may go wrong – Your powers resides in the present 

        Myth: If you give up perfection you lose your edge – you actually make room for growth and opportunity 


        Moleskin

        47 PAX started the year off right.

        Back, belly, feet was a real hit!

        Beat it, no one wants to be defeated… Welcome!


        News

        Check out the 3rd F channel to get plugged in this year.


        Recent Backblasts

          Blood, Sweat, Toil & Beer

          QIC:  Fissure

          Date: 12/30/2020

          PAX: Blue, Dundee, NordicTrack, U-turn

          AO: Detention


          Conditions

          High 30’s and clear


          COP

          Hop, skip, jump down the hill to the Hixson ball fields parking lot and circle up
          Fwd fold, Imperial Walkers, Iraqi Tea time (my fav), tea pots


          The Thang

          Parking lot is 125 yards wide with cones setup dividing it in half

          22 by 2’s

          We started on one end with 2 x goblet squats with block
          Mosey to the middle for 20 x LBC’s
          Mosey to the other end for 20 lunges (the hard way, two legs counts as one rep)
          Mosey back to the middle for 20 x SSH’s
          Rinse and repeat increasing the goblet squats by 2 each time and decreasing the lunges by 2 each time until you finish where you started. The first finishers did 22 goblet squats for good measure.

          Hop, skip, jump back to the flag and done


          COT

          Friday marks 10 years of F3. The backblast is available from that first workout here: https://f3nation.com/backblast1/

          I shared a quote that OBT also shared that day left with the flag by Qrusade/Campos founder Jeff Guillebeau:

          Qrusaders (if you last),

          Blood, Sweat, Toil & Beer (to bastardize a great phrase) will breed a deep regard called Brotherhood. If you give yourselves to this endeavor, you will find it, and it will find you. I hope you reach a point today or next Saturday – where you want to quit. So, in the union of men, “you against you” becomes a public and/or common struggle. It’s here you will see there is much more in you that you’ve withheld – or in your weakness you’ve rationalized away.

          It’s time, but if you don’t care, we won’t care either. What’s it gonna be, son??

          Apostle Gx


          Moleskin

          Blue’s squat form is impeccable. Nice and deep. He also has a block fit for Superman.

          Nordictrack left an impressive butt sweat print after the COT; the mark of good effort.

          Dundee was kind enough to allow me to call it a minute early. He owed us for forgetting the speaker and robbing us of some good 70’s (mostly 80’s) tunes 😉


          News

          Converge at Anvil Friday 1/1/21 at 0700


          Recent Backblasts

            Pound Leg Town

            QIC:  Fissure

            Date: 12/14/2020

            PAX: Threeskin

            AO: Anvil


            Conditions

            High 30s and clear


            COP

            Stretch on your own whilst chatting then run four laps


            The Thang



            Partner A runs lap while partner B alternates between 20 slow n low squats then 20 walking lunges until Partner A returns and you switch. Each partner completes two laps

            Partner A runs lap while Partner B low n slow squats, switch

            Partner A runs lap while Partner B does walking lunges, switch

            Partner A runs lap consisting of Bernie straightaways and run curves while partner B alternates between 20 slow n low squats then 20 walking lunges until Partner A returns and you switch. Each partner completes two laps

            Recent Backblasts

              Shaught Howss

              QIC:  Fissure

              Date: 12/11/2020

              PAX: Freetime, Sherlock, Cleaver, Snatch, U-Turn, Blue, Milkman

              AO: Shot House


              Conditions

              High 30s and clear


              COP

              Mosey to track, circle up
              20 ssh, fwd fold, 15 ssh, iraqi tea time, 10 ssh, Imperial Walkers, 5 ssh
              Mosey lap


              The Thang

              Partner up

              Partner A runs lap while partner B alternates between 20 slow n low squats then 20 walking lunges until Partner A returns and you switch. Each partner completes two laps

              Partner A runs lap while Partner B low n slow squats, switch

              Partner A runs lap while Partner B does walking lunges, switch

              Partner A runs lap consisting of Bernie straightaways and run curves while partner B alternates between 20 slow n low squats then 20 walking lunges until Partner A returns and you switch. Each partner completes two laps

              Everyone runs three laps

              Recent Backblasts

                Can’t wait to AMRAP up 2020

                QIC:  Fissure

                Date: 11/28/2020

                PAX: Flyby, Oil Can, Ole Mess, Nemo, Goose, Snooki, Iron Butt

                AO: The Landfill


                Conditions

                High 40s and clear, overnight rain had ground wet


                COP

                Mosey from pavillion down to the middle lot on the sidewalk
                SSH, Fwd fold, Iraqi tea time, SSH, Imperial Walkers, tea pots, SSH
                10 x air squats, 10 x thrusters, 10 x hand release merkins, 10 x jump squats, 10 x overhead claps


                The Thang

                Mosey down to bottom gate area
                10 x air squats, 10 x thrusters, 10 x hand release merkins, 10 x jump squats, 10 x overhead claps
                Sprint uphill ~120 yards to crosswalk, mosey back down to gate area
                Rinse and repeat three times staying at the crosswalk after the 3rd sprint
                walk uphill toward middle lot about 30 yards then mosey to middle lot
                10 x air squats, 10 x thrusters, 10 x hand release merkins, 10 x jump squats, 10 x overhead claps
                Mosey up the sidewalk stopping at each light for two reps beginning with air squats, next light thrusters, then hand release merkins, then jump squats, then overhead claps, etc etc until reaching the pavillion

                10 minutes AMRAP
                10 x air squats
                10 x thrusters
                10 x hand release merkins
                10 x jump squats
                10 x overhead claps

                10 minute plank hold, when plank form breaks:
                4 x burpees
                6 x hand release merkins
                8 x alternating lunges (each leg one rep)

                20 x big boi situps
                20 x v-ups
                20 x big boi situps
                20 x v-ups
                20 x big boi situps


                COT

                Shared a quote from Stephen Schwarzman and we discussed for a minute.
                “There is nothing more interesting to people than their own problems. Think about what others are dealing with, and try to come up with ideas to help them. Almost anyone, however senior or important, is receptive to new ideas provided they are thoughtful.”


                Moleskin

                Nemo multitasked during our AMRAP time asking Oil Can his thoughts regarding Chinese tariffs on Australian goods. Surprisingly thoughtful dialogue ensued.

                Always a good time when Ole Mess shows up. Plenty of SEC vs. ACC mumble chatter today.


                Recent Backblasts

                  DUCT-tales Woo-oo!

                  QIC:  Fissure

                  Date: 11/19/2020

                  PAX: Geek Squad, Ducktales, Ground Rod, U-Turn, Iron Butt (Respect Respect)

                  AO: The Huey


                  Conditions

                  Mid 30s and clear. Was it cold enough for leggings? Duck isn’t a leggings guy but U-Turn isn’t scared of no leggings.


                  COP

                  Mosey around the track and over the bridge to the back lot
                  SSH, Fwd fold, SSH, iraqi tea time, SSH, Imperial Walkers, SSH, Manly teapots, SSH
                  Sprint the lot 25% speed, then 50%, then 75%, walk across lot, 100%


                  The Thang

                  Slow n low squats IC x 40, mosey across the lot and back
                  SnL IC x 30, across and back twice
                  SnL IC x 20, across and back thrice staying together
                  SnL IC x 20, across and back four times staying together

                  wall sits x 40 IC, walk across lot and back
                  x 30 IC, walk across lot and back
                  x 20 IC, 10 count
                  x 10 nice and slow IC (cuss words abound)

                  Lunge parking lot
                  Sprint the lot 25% speed, then 50%, then 75%, walk across lot, 100%

                  Mosey back to the flag

                  Mary

                  Flutterkicks, box cutters, heel touches, big bois


                  COT

                  Now is the time it gets tough to get out of bed and exercise with your friends. It’s cold. I had it easy today as the Q; too much pressure on the Q to no show for his pals. Proper kudos to Geek Squad, Iron Butt, Ducktales, U-Turn and Ground Rod for doing the hard thing this morning. Pats on the back all around.


                  Moleskin

                  Ducktales might’ve been struggling with allergies today. He told us he had tears running down his face. I said maybe we should rename him DUCTtales. Funniest joke ever. Nobody laughed.


                  News

                  Chubby’s needs warm blankets. See Red Tees or John Doe.

                  Toys for Tots toy collection going on. Bring toys to workouts and they’ll find their way to Hambone.


                  Recent Backblasts

                    Socially Distant Anvil

                    QIC:  Fissure

                    Date: 11/16/2020

                    PAX: 

                    AO: Anvil


                    Conditions

                    Crisp. Low 40s and clear


                    COP

                    Light stretching


                    The Thang

                    Run all over the Central High and Middle School campus stopping every quarter mile or so for squats and lunges. It was a real banger.


                    COT

                    Moment of silence for all my homies.


                    Moleskin

                    Anvil has seen light attendance since iron pax ended and the temps have dipped a bit. Threeskin, Anvil aoq and only other regular, is out of town enjoying some R&R. Perhaps we should turn to lists?

                    On the bright side there is zero chance I contracted Covid today


                    Recent Backblasts