Category: 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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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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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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QIC:  Stork

Date: 2/24/22

PAX: AOL, Ducktales, Uncle Joe, Gilligan, Full Moon, FNG – Texas Tea, Mayhem, Sojourner

AO: Legacy

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Conditions

Gloomy, overcast but DRY! A balmy 50

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COP

Breif warm up of SSH x20, FF OYO, WMH x10, Overhead clap x10, Seal clap x10, Don Quixote x 10, Burpees…to the song Tubthumbing, burpee with each “Knock Down” on song – Q choice of single merkin vs double merkin burpees.

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The Thang

Pax take their coupon and pair up with partner for a appreviated Dora. Together the pax team does 150 curls with block and 150 squats with block. 1 Pax does exercise while the other pax join the other Pax at the wall on the other side of parking lot. Wall sits performed while each Pax does shoulder press x10 with slam ball. When all Pax complete their set of shoulder Pax, wall sit is complete and go flip/flop with partner. Continue until reps of curls and squats are complete.

A break from the dora….slow mosey to the end of the parking lot. Pax told to line up in a line facing the length of parking lot…suspicious looks ensued. Fortunately no one there had heard of Welsh Dragons…and regretted that Q had time to look through the exicon. In plank position, Pax bear crawl 4 ‘steps’ then do 1 merkin, 1 plank jack, 1 back of shoulder tap (both shoulders), then bear crawl 4 more steps, repeat but 2 merkins, 2 plank jacks, 2 back of shoulder taps, and so on and so forth until reps of 10 are completed.

Well…we made it to Wales on the other side of parking lot…but had to come back. Reverse Welsh Dragons, with crawl bear x4, merkins/plank jacks/back of shoulder taps but started mercifully at 5 and work back to 1.

Return to Dora. Partners now do total 100 curls and 100 Bulgarian split squats (50 each leg) per group of 2. While one pax works on that, one pax returns to wall for wall sits doing the slam ball presses x10 again until group of pax each does their reps of presses. Flip flop until reps complete.

4 mins left for Mary – Leg raises, flutter kicks, imperial walkers, Pretzel crunches performed.

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COT

QIC discussed how in this season of the year we have many spring storms that knock down dead limbs from trees, causing messes to be cleaned up. Any gardener/arborist knows that a plant will continue to try keep the dead limbs/branches alive, expending energy to do so which only hinders the growth of the living portion of the plant. Therefore, trimming the dead out of plants helps them thrive and produce more blooms, growth, fruit, etc. It is the same with our lives. We have parts of our lives that are dead, sinful, useless that we try to keep going, wasting time, effort, energy on unproductive endeavors. In the Gospel of John chapter 15, Jesus refers to God the Father as a gardener who looks to prune the dead out of our lives so we can grow and produce more fruit for His glory. God the Father knows the dead in our lives and gives us opportunity to prune it ourselves, but if we don’t He allows the storms of life to come into our lives and remove the dead. A earthly storm causes dead branches to clutter our yards with a consequence of us having to clean up the mess since we were not proactive in removing the dead beforehand. Same with the spiritual storms…the dead is pruned for our benefit and His glory, but there are consequences…messes to clean up for the sin in our lives. Let’s be proactive and stop wasting effort on the meaningless, unproductive endeavors of our sinful lives, remain in Christ and prune the dead.

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Moleskin

Mumble chatter and grumbling present…escalating dramatically. A few grumbles with “Tubthumbing” burpees. Part one of Dora produced the usual groaning associated with wall sits after doing heavy squats. Then the Welsh Dragons took it to a whole new level. Some cursing was evident…and appropriate after the first round and continued with the announcement of our return trip to Wales with reverse Welsh Dragons. There were prayers to SkyQ to end the misery. The literal, quite loud (without Burrito present), groans of pain with each bear crawl/crawl bear spoke to the toll this exercise took on the Pax. Common comments of “awful”,”horrible”, and “I hate Wales”. PAX were somewhat thankful to go back to the Dora and more wall sitting despite shaking legs from Bulgarian split squats. So awful and yet a great time was had by all…even the FNG will be back despite the ‘total suck’ of this beatdown.

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News

F4 fatherhood weekend. Chubbys. Habitat build hopefully coming soon.

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Recent Backblasts

QIC:  Ramrod

Date: 02/23/22

PAX: John Doe, Blackout, Second Base, Cavity Search, WreckedEm 

AO: Parliament

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Conditions

Rain

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COP

Tennis Courts

SSH x 22 IC

Forward Fold OYO

LBAC Forward x 23 IC

Imperial Walkers x 22 IC

LBAC Reverse X 23 IC

Abe Vigoda x 23 IC

3rd Grade Exercise x 22 IC

Mosey to the Lower Parking Lot

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The Thang

Load the Gun

The .223 Remington is typically used in an AR-15 (Armalite, not Assault Rifle). And the typical magazine capacity for that round is 30 (sometimes 20, and some of the PAX wished that it was 20). So, we must load the gun with 30 “rounds”. Since YHC didn’t have an AR-15 with me, burpees were used as a substitute for the “rounds”.

30 Burpees OYO

Gunners

Each PAX performs:

10 American Hammers

10 Bobby Hurleys

Immediately jailbreak to the other side of the parking lot (approximately 78 yards).

10 Merkins

Plank for the 6

Rinse and repeat

After 6 rounds of this, we moseyed to the tennis courts

Unleash the Beast

1 Round of 2 Exercises, 6 sets of 6 reps each. In addition, sometimes a gun will have a malfunction (stovepipe, fail to fire, double feed, etc…) Therefore, each minute on the minute we will perform a .223. This is 2 burpees, 2 high kicks, and 3 Ray Lewises.

Traveling burpees (mode of transport)/Plank Jacks

YHC was over the burpees before the round was over, so the punt team was called onto the field.

No Easy Day

During the song, “Brighter Than A Thousand Suns” by IM, PAX perform the following 3 exercises without stopping…

5 Merkins

5 Squats

5 BBSU

Rinse and repeat until song’s end.

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COT

Once the gun is fired, you can’t call that bullet back. It is going to damage what it hits, and there is nothing you can do to stop it. Like a bullet, a harsh word damages those in its path. There is nothing that we, as men, can do to stop the damage. No apology will heal the wounds

James 3:3-8 “When we put bits in the mouths of horses to make them obey us, we can turn the whole animal. Or take ships as an example. Although they are so large and are driven by strong winds, they are steered by a very small rudder wherever the pilot wants to go. Likewise, the tongue is a small part of the body, but it makes great boasts. Consider what a great forest is set on fire by a small spark. The tongue also is a fire, a world of evil among the parts of the body. It corrupts the whole body, sets the whole course of one’s life on fire, and is itself set on fire by hell. All kinds of animals, birds, reptiles and sea creatures are being tamed and have been tamed by mankind, but no human being can tame the tongue. It is a restless evil, full of deadly poison.”

Watch what you say!

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Moleskin

I wish the AR-15 had 5-round mags for the .223. Other than that, everyone seemed to enjoy my playlist of love songs (it’s February), metal, and classic rock.

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News

[Fill in News, Upcoming Q’s, Events, etc.]

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