Backblasts

QIC:  Stork

Date: 03/17/2022

PAX: Mayhem, Pill Mill, Uncle Joe, Sousa, Sojourner, Blair Witch, Shawshank, Blackout, M.I.A.

AO: Legacy

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Conditions

Dry, 48 and comfortable

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COP

32 HC SSH (64 total), 16 HC Shoulder Blasters (32 total divided evenly among Seal claps, overhead claps, Shinooks, Cherry Pickers), 16 Lt. Dans OYO, brief FF OYO

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The Thang

In honor of March Madness and the Tourney….games are 40mins. So, we did 40’s. Very similar to 11’s where total reps of 2 exercises is 40 with each round. Parking lot marked off at 94 feet for length of basketball court. 30 reps of exercise at one end, travel to other end to 10 reps, travel back and do 25/15, then 20/20, etc…until numbers flip. Exercise at one end is double merkin burpees, other end John McCain’s. Travel is a walk with block doing curls. 20 sec halftime, then ‘Run it back’ but exercises change to a higher tempo with LBC’s and Bobby Hurley’s, travel is a walk with block doing shoulder presses.

Finished with a couple of mins to spare so we did two suicide sprints down and back.

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COT

We are not built to stand alone. We are meant to be ‘leaners’. This example is seen in Scripture with the story of David. After his defeat of Goliath, David is on top of the world. He has a place in the court of the King, a best friend in Jonathan, a spiritual mentor in Nathan the prophet, status, power, a wife….all is his. But he is not ready to be king…God needs him to learn dependence of Him, not his possessions, power, position, or people around him. David was looked upon by God with favor…David did nothing wrong but yet God event by event stripped him of his possessions, power, position and people tell he was hiding in a cave, not even wanted by his enemies. God does this with us when we tend to isolate ourselves and try and do everything on our own. Remember you are a leaner, built to depend on God and allow Him to bring His servants into our lives for help.

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Moleskin

Mumble chatter was present…grumbling was evident. To be honest, YHC was so gassed I could hardly hear for my sucking of wind. It was overheard that Sousa had rectal prolapse. The compliments at the beginning from the information that no Welsh Dragons would be involved might have gotten replaced with desire to go back to them by the end like the Israelites begging for a return to Egypt.

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News

LOTS! Chubby’s, upcoming Poker Run at the battery, F4 weekend in May, Lookouts covergence this summer, Sousa farewell in early April, and probably a couple more!

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Recent Backblasts

QIC:  Blackout

Date: 03/14/2022

PAX: Blair Witch, Couch Potato, Freebird, Picabo, FNG – Pill Mill, Pocket Taco, Seagull, Tube Squeeze, Uncle Joe

AO: The U

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Conditions

Cold, but warmed up quickly due to some stupid exercises. Hardly any wind at all. 35 degrees

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COP

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The Thang

PAX moseyed to parking lot with block and placed block along the center of the lot horizontally. Elevens at both ends of the parking lot with varying modes of transportations. One kicker: stop in the middle to do some exercises with the block

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COT

Spoke about patience in faith. Over the weekend, my pastor talked about how difficult it is to take a back seat from our own plans sometimes and trust God’s ultimate plan for our life. Perfect example of this is Abraham. He was tired of waiting for children and so he and Sarah decided he would take a second wife and have children through her. This only led to conflict and turmoil in Abraham and Sarah’s life. God had a plan for them but they weren’t patient enough to see it all the way through. I challenged myself and the PAX to be patient and allow God to lead and guide our lives.

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Moleskin

Not sure Picabo could have chosen a worse rock to use in lieu of a block….had to weigh 55 pounds for sure

Not sure anybody, including Q, enjoyed the workout this morning. A lot of grumbles, but hey we got better!

Q had orange/white painted block for Tennessee, Blair Witch asked if it was an “anti-theft” mechanism to have it painted that color. Reminded him that UT won the SEC!….in basketball…

Circle Merkin not to be confused with something else that rhymes…..

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News

3rd-F: Chubby’s Monday nights, see channel on Slack

Fourth-F weekend: Reach out to WuzntMe if interested

Poker workout/run at The Battery 4/23/2022

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Recent Backblasts

QIC: Blackout

Date: 03/11/2022

PAX: Breaststroke, Cavity Search, Tatonka, Woodrider

AO: Parliament

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Conditions

Weather felt nice; little wind and mid 40s

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COP

Mosey to corner of track

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The Thang

DORA – Leg Style

Pax paired off and performed the following exercises; One Pax ran length of 125 meters or so on track and back while other did exercises and then flip flop

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COT

Spoke of the 7th abomination in the bible “He that sows discord among the brethren”. We have a duty to always strive for the unity of the church. God issued a warning that he would destroy anybody who divided and destroyed his church. The church in this sense isn’t a physical building, etc. but rather the unity of brothers and sisters in Christ. I spoke about the current culture and how it is normal to talk about people or judge others, especially behind a computer/phone screen. Our society makes it too easy to divide the church. I challenged myself and the PAX to two things: 1. Don’t judge or condemn others even when society says it is “normal” and 2. If you need to be forgiven, apologize and ask for it and if you need to forgive, do it. Don’t wait, do it immediately to restore those relationships and build unity amongst the church.

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Moleskin

“Woodrider, what is that growing on your head” – Cavity Search during forward folds

Before the beatdown, Woodrider said “I have done legs all week, if you have a DORA with squats involved, I am leaving” To which, Q replied, “see you soon then”….Woodrider didn’t actually leave

Turns out my phone is actually louder than when I try to play my phone through my speaker….who would have thought?

The bleachers were considered unnecessary and even deemed evil….sorry fellas!

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News

3rd F – Chubby’s
4th F weekend – reach out to WuzntMe
CSAUP at The Battery April 23, poker style. Chance to win a block win 9 volt handles!

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Recent Backblasts

QIC:  Shake N Bake 

Date: 03/07/2022

PAX:  Blue, Nordictrack, Starbucks, Ponce, Lyft, Second Base, Sherlock, Roomba, O.B., 8 Seconds, FNG-Napoleon 

AO: Detention

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Conditions

Perfect! Mid 60’s with a light breeze.

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COP

Extra Blocks were required, but the math on how many we would need quickly got complicated. Blocks were all over the place. Quick warmup consisted of: Forward Fold OYO, Iraqi tea time OYO, a couple of basic yoga stretches, LB arm circles IC x10, Seal Claps IC x10, Overhead Claps IC x10. 12 PAX in attendance, we split into 4 groups of 3.

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The Thang
Climb with Dora- 2 way travel
CLIMB as an acronym: CPR’s, LBC’s, HC Imperial Walkers , Merkins, Bent over rows.

3 man teams. One man performing reps, another man traveling to the end of the parking lot to complete 10 merkins and return, third man carrying 2 coupons around the circle drive. Even rotation, reps, run, blocks.

Round 1- 50 CPR’s, 100 LBC’s, 150 HC Imperial Walkers, 200 Merkins, 250 Bent over rows- all group total numbers.

Round 2- 100 CPR’s, 150 LBC’s, 200 HC Imperial Walkers, 250 Merkins, 300 Bent over rows

Round 3 would have gone up in reps also, but to my knowledge no group completed round 2.

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COT

Climb higher, run faster. In all areas of life, seek to accelerate. Look for a higher place to go. Find an example and follow it.

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Moleskin

“My forearms we sore before we even started”

“Ponce, stop doing all the reps. Save some for the rest of us.”

“We’re still in round one?!?”

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News

First Monday- No Chubbies. See Slack for other 3rd F opportunities. Upcoming 4th F and Convergence events.

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Recent Backblasts

QIC:  Irish

Date: 03/01/2022

PAX: Sunburn, Castaway, Brain Fart, V-Squared, Stork

AO: Boneyard

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Conditions

Clear, dry, and 39⁰. Perfect for some merkin workin’.

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COP

SSH x 15 in cadence
LBAC x 15 in cadence
LBAC (reverse) x 15 in cadence
WMH x 15 in cadence
Forward Fold OYO
Third-Grade Exercise x15 in cadence
Quad Stretch OYO

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The Thang

Several rounds of Merkin pain with some other squats and such thrown in for variety. Following each round, mosey around the parking lot.

Round 1:
Merkin x 10
Wide Merkin (Werkin?) x 10
Diamond Merkin x 10
Staggered Merkin (R) x 10
Staggered Merkin (L) x 10

Round 2:
Pike Merkin x 10
Military Merkin x 10
Sphinx Merkin x 10
Peter Parker x 10
Dive Bombers x 10

*Burpee Bus #1 (x5)

Round 3:
Merkin x 10
Wide Merkin x 10
Diamond Merkin x 10
Staggered Merkin (R) x 10
Staggered Merkin (L) x 10

Round 4:
Jump Squats x 30
LBCs x 30
Merkins x 10
Wide Merkins x10

*Burpee Bus #2 (x5)

Round 5:
Squats x 30
LBCs x 30
Dive Bombers x10
Peter Parkers x 10

Mary:
Stork – Scorpion Merkins x 10 OYO
V-Squared – Freddy Mercuries x 10 IC
Sunburn – (I can’t remember but I’m sure it was tough)
Brain-Fart – Leg Lifts x 30 OYO
Castaway – (I can’t remember but I’m sure it was tough)
Irish – 1 minute Merkin blow-out (AMRAP)

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COT

American culture favors self-reliance. I (and most men I know) tend to take this to the extreme and I (we) don’t usually ask for help when we need it. We try to go it alone or figure it out ourselves. F3 gives us the gift of fellowship and a community of HIM who are there to lend a hand. Don’t be afraid to reach out and ask for help (and be willing to accept help when given)!

News

-4F
-Chubby’s
-Log your Merkins here!

Moleskin

We had two MDs in the group today – one thought too many Merkins were unhealthy. So YHC turned to the other for a second opinion. Glad to know we were covered in case there was a medical emergency!

Gotta beat KC with the March Merkin Madness!

YHC brought music today but forgot it for round 1. Not sure what the PAX thought of it, but it sure motivated the Q.

Playlist: (didn’t make it through all of these)
Muse – Hysteria
Tool – Parabola
APC – Weak and Powerless
GNR – You Could be Mine
Disturbed – Indestructible
RATM – People of the Sun
Saliva – Ladies and Gentlemen
Linkin Park – In the End
Bad Religion – 21st Century Digital Boy
Fighters of Foo – Monkeywrench
Metallica – Wherever I May Roam
Chevelle – The Clincher
RHCP – Give it Away
Greta Van Fleet – Highway Tune
The Prodigy – Breathe

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Recent Backblasts

QIC:  LifeAlert

Date: 2/25/2022

PAX: LifeAlert Manscaper, Shake N Bake, Gretel, Zima, Ohms, Squirt, Jorts, u-turn, Wetsuit, Yellow 5, Skitch

AO: Hill City (Run)

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Conditions

Mid 50’s, RAIN, 15 mph Wind, lots of puddles

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COP

Circled around the parking lot, forward fold, Iraqi tea time, willie mays, hamstring stretches, and what I like to call calf yoga stretches

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The Thang

What a nice day for a Jog

No shoes were harmed, only my legs

Took a mosey through Coolidge Park to a parking garage behind the Big Chill.

Runners paired up with other Gloomers close to their speed and ran a lap then up to the next level of the garage all the way to the top. RINSE.AND.REPEAT.

Encouragement was given all around!

At 10 mins till time we took off running back to home base and got back with 90 seconds to spare and Shanked N Bake nominated we do squats until time.

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COT

Ships were not built to stay in the harbor. The moment I committed to Q’ing a run day at Hill City I immediately regretted it. Anxiety took hold and I was nervous to lead a Q for something I have never performed well or met an expectation for. I’m not a runner in any sense of the word, so I had to live up to that and not run from from problems. You never change your life until you step out of your comfort zone. Just like we all took that one step to start F3 we have to keep taking a step in the right direction to continue our growth to being better HIMs.

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Moleskin

I just kept running.

Was that a puddle?

Right on time it starts raining when it hit AO time.

Where are the jokes that were promised?

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News

Chubby’s on Mondays,

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Recent Backblasts