Category: backblasts

QIC:  Dundee

Date: July 31, 2020

PAX: Ponce, White Lightning, Cleaver, Milkman, Nordictrack, Blue, Snatch, Mr. Met

AO: Shot House

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Conditions

79 degrees. A light rain cooled things down a bit.

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COP

SSH – 15
Forward Fold – 12
Willie Mays Hays – 10
SSH – 15
LBACs – 15
LBACs (reverse) – 15
MNCs – 15
Chinooks – 15
Seal Claps – 15
Overhead Claps – 15

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The Thang

Doracides

PAX pair up for Doras. Pax 1 does the exercises listed below, while Pax 2 runs to the first cone (15 yards) and does a burpee then returns. Pax 2 then runs to 2nd cone (30 yards) does 2 burpees and runs back. Pax 2 runs to 3rd cone (45 yards), does 3 burpees and returns. After 3rd cone Pax flip flop with Pax 1 running and Pax 2 doing the exercises. When Pax combine for total, move to the next exercise until all exercises are complete or time expires (time expired).

Hand Release Merkins – 100
Jump Squats – 200
Peter Parkers – 300
Reverse Crunch – 200
Carolina Dry Dock – 100
Mountain Climbers – 200
SSH – 200
Air Presses – 200

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COT

QIC discussed how considering workouts as an excuse for a reward was really just creating debt for the next workout. As F3 addresses the body, the mind, and the spirit, we should also consider the things we consume for those areas: what are we eating, what are we watching, what conversations are we engaging in with friends and co-workers. Are our F3 workouts building us up, or recovering us from the things we’ve consumed since our last one?

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Moleskin

Not a lot of mumble chatter for this one, other than the occasional, barely recognizable grunts of “shoulders, my shoulders.”

QIC:  Escobar

Date: 07/29/2020

PAX: WreckedEm, Purple Rain, Mr. May, Toe Tag, Corndog, Rawdog, Ramrod, Cavity Search, Coldplay, WoodRider, Hey Buddy, FNG-Menudo

AO: Parliament

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Conditions

Always the same, 73 degrees and a little muggy.

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COP

Took one lap around the track including the bleacher steps on the Visitor’s side, 20 SSH, 20 Forward Fold, 20 WMH, 20 Seal claps

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The Thang

Started at the bottom of the Visitor’s bleachers for 11s. At the bottom, we performed jump squats and at the top we completed decline merkins.

The mode of travel going up the bleachers involved placing one foot on a seat above the other foot, (facing parallel to the seats) make an uneven squat, take a step up and make a 180 degree turn, make an uneven squat (now facing the opposite direction and thus different leg being the lower leg). Continue up the seats with uneven squats and 180 degrees turn with every step up. The mode of travel down was any way the PAX felt comfortable, since the steps were a little wet.

Core Block: 45 seconds each with 15 second rest in between

• American Hammer
• Plank
• Windshield Wipers
• Plank
• NOT so Lazyboys
• Plank

Now that we are all tired, I decided to finished with 1 lap Indian Run around track, a Merkin Ring of Fire (2 rounds), and a round of Howling Monkeys.

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COT

Matthew 7: 1-5

“Do not judge, so that you won’t be judged. ² For with the judgment you use, you will be judged, and with the measure you use, it will be measured to you. ³ Why do you look at the speck in your brother’s eye but don’t notice the log in your own eye? ⁴ Or how can you say to your brother, ‘Let me take the speck out of your eye,’ and look, there’s a log in your eye? ⁵ Hypocrite! First take the log out of your eye, and then you will see clearly to take the speck out of your brother’s eye.

Only God is allowed to judge because his judgement is perfect, due to his omniscience. Our judgment is skewed by so many factors. We can not judge our brother, because our sin is no lesser than his. Instead of judging our brother for his sin, look to use empathy, compassion, and understanding to help our brother. Work on fixing your own faults before trying to call out the faults of others.

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Moleskin

Parliament needs some lights on the Home side stadium bleachers; it would have made the workout worse.

Unfortunately this was only my first trip across the road to Parliament. No judgement was cast (that I know of) from the PAX.

We left FNG-Menudo behind on the Indian Run. BY A LOT. How did this happen?

I overcooked some duck breasts trying to type this and cook at the same time.

AGAIN, HOW DID THIS HAPPEN???!!!!!

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News

• Vera Hope’s surgery went extremely well and we raised over $6,500 for the family!
• Hacksaw start Mondays next week and Parliament add Track Tuesdays (I’m giddy with excitement for both)

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Recent Backblasts

QIC:  Escobar

Date: 07/24/2020

PAX: The Count, Clothespin, Gypsy, Mayhem, Mugshot, Yoshi, Bernie, Rollback, Ramrod, Sousa, Furley, Fiddy Cent, Slim Shady, WreckedEm, FNG-Bandwagon

AO: HACKSAW

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Conditions

73 degrees and muggy (like every morning for the past month)

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COP

Moseyed from the parking lot to the stack of coupons. Grabbed a coupon, then moseyed back to the grass field east of the parking lot.

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The Thang

Cones were set out in the shape of a baseball field (including the outfield fence). The PAX lined-up down the first and third baselines. With a foam bat and ball ready, I was the pitcher. The Count was the catcher since he had a head lamp (or maybe he just wanted to sit on his coupon).

The PAX took turns batting. The outcome of the swing determined the exercise.

• Home Run: Run around the entire field of cones
• Hit to outfield: 20 incline merkins, walking lunge to ball with jog back, or bear crawl to ball and back
• Grounder: 20 merkins, 10 starbursts, 30 monkey humpers, or bunny hop to ball and back
• Foul ball: 15 divebombers, 20 block squats, or 10 blockees
• Swing and miss: 5 burpees, 30 block curls, or 90 second plank
• Grounder that didn’t make it past the pitcher: 10 burpees

Each PAX was able to have 2 at bats before time was called.

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COT

Our workouts can become a little repetitive at times so I wanted to mix it up a little and try to have fun while still getting in a good sweat. The same goes for our daily lives. Therefore, I encouraged everyone to find creative ways of doing the same thing every day. Turn the monotony into something fun and new.

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Moleskin

The workout started a little slow trying to explain the process, so some of the PAX didn’t think it would be a tough workout. I believe they thought differently by the end.

NO ONE knew the reference “a can of corn”. How??? Baseball is America’s Pastime!!!!

We need a new grounds crew at hacksaw. The ruts in the field past the outfield fence were ankle braking bad.

What EVERYONE in F3 Chatt calls Manmakers, are actually Blockees (shout out to Rollback). Manmakers actually require the use of dumbbells and are worse than Blockees.

Couldn’t find a whiffle ball and bat to purchase at Academy Sports (I mean, for real, how does a sporting goods store not have this in stock), so I purchased a foam bat and ball. There were both dark blue. It’s pretty hard to hit a dark ball in the dark, but luckily we had the headlamp extraordinaire, The Count, to shine a light on the ball.

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News

Hacksaw starts Mondays on August 3rd.

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Recent Backblasts

QIC: The Count (RESPECT RESPECT)

Date: 07/30/2020

PAX: 6 Total – Duck Tales, Red Tees, Friar Tuck, Cleaver, Resume, Postman, 

AO: The Huey

Conditions

77 Degrees

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COP

Warm up in P/L area: SSH, Willy Mays Hays, Downward Dog, Upward Dog, Foward Fold, then Mosey around track and back to Baseball/Softball Fields.  Because I’m such a thoughtful Q, I opted to set up the Bases (Work Stations) in the outfield so PAX didn’t have to worry about getting orange clay all over them.    

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The Thang

Field of Dreams: 

Four Bases with 4 Exercises at each base.  Home Plate drives all movement for other bases.  When those at Home Plate complete their reps and set all PAX move to next base by different modes.  Those PAX at First, Second, and Third Base do AMRAP until PAX at Home Plate completes their reps and announces for PAX to move to next base.   

Round 1: Home Plate – Burpees (10 Reps) – First Base – Merkins – Second Base – Lunges – Third Base – LBC’s – All PAX rotate through all bases.  

Round 2: Home Plate – Mountain Climbers (4 count x 10 Reps) –  First Base – Chuck Norris Merkins – Second Base – Squat – Third Base  – Flutter Kicks – All PAX rotate through all bases.

Round 3:  – Home Plate – Plank Jacks (4 Count x 10 Reps) – First Base – Diamond Merkins – Second Base – Monkey Humpers – Third Base – American Hammer – All PAX rotate through all bases.

Round 4: Home Plate – Imperial Walker (4 Count x 10 Reps) – First Base – Wide Merkins – Second Base – Jump Squats – Third Base – Freddy Mercury – All PAX rotate through all bases. 

Move to Bleachers – 20 Incline Merkins – 20 Decline Merkins – 4 Box Jumps to the top walk down, Rinse and Repeat.   

Move Back to Field, Rinse and Repeat entire 4 Rounds.  All PAX stay together and mosey back to P/L – FLAG 

END EX

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COT

Spoke about the need for more than just prayer as our religious freedoms are coming under attack.  Nehemiah 1:1-11 is an excellent reading on what power 1 man of faith can do!  

BALL OF MAN: Praise / Prayers for Lutefisk and his family for the great result after Vera Hope’s Surgery.  Also for Mugshot and Tea Bag for both getting jobs they had been seeking. Prayers for our leaders and teachers, students, and parents!!!!  

 

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Moleskin

Nothing much to report from Mumblechatter….Just a good beatdown on a damp field of grass and bugs!!! LOL

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News

2.0 Day cancelled until further notice.

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Recent Backblasts

QIC:  Clothespin

Date: 7/30/2020

PAX: Threeskin, WuzntMe, 9Volt, ElChapo, Baby Shart, Sousa, Thin Mint, Abercrombie

AO: The Battery

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Conditions

Steamy perfect for summer pig lovin!!

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COP

Mosey to the top of the hill.
Forward Fold
Willie Mayse Hayse
SSH
Baby Arm Circles Forward and back
Teapots
Seal Claps

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The Thang

Hmm why not put a new twist on a Dora!!
Harry Block Draggers
Dora block party!
75 squats with block thrust
100 curls
200 LBC with block
While one partner does exercise the other partner does bearcrawl block pull throughs approx. 50’ then 2 manmakers and mosey back with the block
(Since there was an odd number QIC did half the rep count on his own!)
Dora for about 30 minutes then move to next exercises

Gather on curb/sidewalk for 50 toe merkins with the block
25 Handstand shoulder taps
Wall chair with block on your lap
50 benchpress with block
Wall Chair while marching

Mary:
25 bbs
20 100’s
1 minute plank
Mosey back to flags!

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COT

It takes Discipline to get up and come workout in the mornings. We are leaders of action and out family sees that. Keep that same discipline and leadership throughout you life and you will be successful. Money and power is not all it it cracked up to be!
BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]

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Moleskin

Just think men those blocks get lighter every pull through! –Clothespin

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News

Guest Q Saturday at The Battery!!!, Keep Lute and his family in your prayers, Keep ElChapo in your prayers.

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Recent Backblasts

QIC: The Count (RESPECT RESPECT)

Date: 07/27/2020

PAX: 11 Total – Blindside, Burrito, Flute, Friar Tuck, Hambone, Money Ball, Rodeo, Teflon, Turtle, Zena

AO: Lions Den

Conditions

77 Degrees

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COP

Warm up from P/L area with Mosey around toward Baseball/Softball Field and a nice grassy hill to utilize…  Warm up was to do 11’s with 1 Squat at top of hill, run down to bottom and do 10 Merkins, run back up and rinse and repeat until you do 10 Squats at top and 1 Merkin at bottom of hill and end back at top of hill.  

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The Thang

Field of Dreams: 

Four Bases with 4 Exercises at each base.  First Base drives all movement for other bases.  When those at First Base complete their reps and set all PAX with AYG to next base and do AMRAP until First Base PAX instructs everyone to move. 

Round 1: First Base – Burpees (10 Reps) – Second Base – Merkins – Third Base – Lunges – Home Plate – LBC’s – All PAX rotate through all bases.  

Round 2: First Base – Mountain Climbers (4 count x 10 Reps) – Second Base – Chuck Norris Merkins – Third Base – Squat – Home Plate – Flutter Kicks – All PAX rotate through all bases.

Round 3: First Base – Plank Jacks (4 Count x 10 Reps) – Second Base – Diamond Merkins – Third Base – Monkey Humpers – Home Plate – American Hammer – All PAX rotate through all bases.

Round 4: First Base – Imperial Walker (4 Count x 10 Reps) – Second Base – Wide Merkins – Third Base – Jump Squats – Home Plate – Freddy Mercury – All PAX rotate through all bases. 

Move to Bleacher – High Knee Step Ups to top of bleachers (7 Steps) – Step Down to bottom and do 20 Incline Merkins – High Knee Step Up to top and step down and do 20 Decline Merkins – High Knee Step Up to top and step down and do 20 Dips. 

Move Back to Field and Rinse and Repeat entire 4 Rounds and Bleacher routine.  Mosey up grassy hill to hardtop.  All PAX stay together and mosey back to P/L – FLAG 

END EX

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COT

Spoke about the need for more than just prayer as our religious freedoms are coming under attack.  Nehemiah 1:1-11 is an excellent reading on what power 1 man of faith can do!  

BALL OF MAN: Prayers out to Flute’s Brother and Sister on the news about their unborn child.  Prayers for our leaders. 

 

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Moleskin

A lot of good Mumble Chatter urging brothers on along the way!  Work on form…especially Squats…Keep Back Straight, drop rear end first and everything will follow!!! 

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News

2.0 Day cancelled until further notice.

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Recent Backblasts