Backblasts

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Sinple Things

AO: bomber
Q: DintyMoore
PAX: Black Lung, Crawlspace, Cream Cheese, Firefox, Papa Bear, Pep, Right Said, SalPal (indefinitely fartsacking), Sherlock, Tim the Toolman, Vector, Wet Wipes
FNGs: None
COUNT: 13
CONDITIONS: Wet Sweat

WARMUP:
Mosey around neighborhood block to coupons
– stops @ cross streets for 10 merkins and 10 squats

THE THANG:
1) Grab coupon for each PAX at Cage

tel:10-9-8-7-6-5-4-3-2-1 Devils Press
20-18-16-14-12-10-8-6-4-2 Squats

Mosey around ball field

12’ EMOM
10 Coupon Squats
10 Merkins
5 Coupon Swings

Put coupons away and Dealers Choice Mary to finish
Burpees
WW2s
Freddy Mercuries
American Hammers
Prom Dates

https://open.spotify.com/playlist/2VGbEh1vYvHx2757hq4Rw6?si=YVfVD1TiQjCScKh5xJ3HGQ&pi=u-5DCzLixnR8C9

MOLESKINE: choose to love on those in your life and lead boldly

ANNOUNCEMENTS:
5k walk/race day tomorrow
Walk for Apraxia
Hustle for the House
Shade Tree 5k

COT: prayers for our country and peace in the Middle East. Great to see SalPal (indefinitely fartsacking) at coffeeteria

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There and Back again

AO: pain-train
Q: G-string
PAX: Cheeks, FLO, Timber, Wolfpack, Siri, Pitmaster, AAA, @Stubbs
FNGs: None
COUNT: 9
CONDITIONS:
Balmy and beautiful

WARMUP:
– Good mornings
– Slow Squats
– Seal Claps
– BACs
– BackBACs
– Shoulder Press
– Michael Phelps
– Mosey to the Coupons then complete the lap

THE THANG:
Cones spaced out about 15 yards
Start on one end.
– 40 Merkins
– Lt. Dan’s Magic Legs (coupon) to cone
– 20 Monkey Humpers
– Lt. Dan’s Magic Legs (coupon) back to start
– 40 Coupon Rows
– Bearcrawl to cone
– 20 Monkey Humpers
– Bearcrawl to start
Rinse and repeat for 30, 20, and 10 reps.

Thang 2:
Teams of three
– Dora for the team
– 150 merkins
– 150 rows
– Then the three coupons must be moved to the far cones. One pax carries one coupon while the other two wheelbarrow.

Finished with four minutes of Mary.

MOLESKINE:
I am anticipating the loss of my great-grandmother any minute. She was given two days to live four days ago, and every time my phone buzzes, I tense up. I am dreading a call that I know will come which is stealing my joy and wearing me out.
Grani would never stand for this. She used to say “Live for the punchline.” By that, she meant find the joy and the story in everything that happens. I shouldn’t allow this fear of pain cause me to suffer more. It can’t cripple me.
Instead, I suggest we should look to the past with gratitude and toward the future with hope. It isn’t criminal to mourn, but we have to remember joy.

ANNOUNCEMENTS:
There will be a chili cookoff some time in October

COT:
It was a heavy morning. Prayers were offered up and we grew in fellowship.

Thank you for the honor of leading you gentlemen this morning.

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Peace Up, A Town Down

AO: thebuffalo
Q: Hipster
PAX: The Bobs, Hot Route, Ultratecht, Strutter, greyalbum, Goose, Black Box
FNGs: None
COUNT: 8
CONDITIONS: Pristine Pre-Fall

WARMUP: WOR in parking lot

THE THANG:

Mosey to golf course parking lot, stopping for burpees along the way

At the parking lot – burp ‘n’ murk pyramid to 10

Mosey to #10, 2 down and backs to the culvert

Mosey back to greenway, stops for burpees and leg sets on the way

Greenway – walking lunges back to startex, with stops for monkey humpers

Mosey to playground, 7 minutes of mary (dealer’s choice)

MOLESKINE: The golf course hill ain’t no joke.

ANNOUNCEMENTS: Fridays by the River tonight (Shelby Park), Walk for Apraxia Saturday (Cornelia Fort)

COT: TAPs for Goose’s cousin, Black Box’s kiddo, Hot Route’s sanity

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The Standard

AO: thestronghold
Q: Chunks
PAX: Dan and Dave, Salami, hambone, Schnauzer, Young and Restless, Hair Band, Pole Dancer, Dan Tanna, Shocker (Mark Holmes), toga, Skeet, Spinal Tap, Grape, Right Said, Natural Ice, caprate, Red Skull, C Sharp, Snapper, DreamCast, Old McDonald, Coon Skin, Slash, Pearl, Vera Wang, Big Country, Old G, Humble Boxer, The Raptor(Miami), Zorro, Speedway, Filet O Fish, Ten Pack,, Big Bird
FNGs: 1 Big Bird
COUNT: 36
CONDITIONS: Pleasant

WARMUP: No warm up. Gave a 5 min warning to do some stretching.

THE THANG:

Circle up and partner up 1:1 F3 – 4:13
Welcome with Disclaimer and the standard: Push yourself

Then explain that during the workout the F3 & 4:13 men are to get to know each other with the F3 man prepared to give the 4:13 man a nickname at the end of the workout.

Right Said recited the Mission of F3.

Then we run in two lines with the F3 man on the left and his partner to his right. The partners sprint to the front as a team when I call out Front. We ran a mile around the campus, Train caused a little pivot to get the whole mile

At 1 mile we stopped and did a set of BOMBS starting at 5 and each exercise increasing the reps by 5 to 25 Squats. Then I talked briefly about how Mental Toughness is perishable. Just because you finished mental toughness week doesn’t mean it lasts forever, you must requalify every day.

Then we ran again following the same method I yelled Front and then stopped for another set of BOMBS starting at 5. Then talked briefly about 1 second decisions. Between now and the end of the 40 days they will have to make a lot of 1 second decisions. It only takes one of those to lose everything. You must gain control of your mind when all you want to do is quit. Cause at some point you will want to quit.

Ran back to start ex with a detour out onto foster ave and around the corner following the same method for a final set of BOMBS starting at 5. Then talked briefly on Performing without Motivation. Right now you have a purpose to finish the 40 days, but there will be times when you don’t have an easy goal like that and you have to Perform without Motivation, you just have to do it. Use these next 40 days to gain control of your mind and body. All these men here and the others that will take this journey with you want to see you succeed and win. But it’s not given without work. This program will push you, but will also support you. Take advantage of this opportunity, forget about your past and live in the present.

Circled up for the naming ceremony. The PAX did not disappoint with some good names this class.

We had and FNG that Red Skull named Big Bird.

Thanks to everyone that came out and the atlantis men.

Always an honor to lead you men.

Strength and Honor,
Chunks

COT: C Sharp asked to lead the closing prayer in the ball of Man.

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Funand games

AO: the-knoll
Q: morning stār
PAX: Sooie, Stubs, Sparrow, Ex-Pat, Bumble bee (2.0 / Q), the Judge (2.0)
FNGs: None
COUNT: 7
CONDITIONS:

WARMUP: pass the soccer ball around and squats

THE THANG:
Part 1:
2 v 2 soccer; those not playing exercise, winning team days in

Part 2:
Hide and seek tag

MARY: circle of fire with merkins

ANNOUNCEMENTS: big announcement coming in October at the knoll

COT: “courage” on 3

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Shaking off the Rust

AO: greenmachine
Q: Focker
PAX: Cowboy, moneyshot, Black Lung, Goose, Betty Ford, t-cell
FNGs: None
COUNT: 7
CONDITIONS: touch of cool

WARMUP: various stretches to look at the stars

THE THANG:
“Fake 11s”
3 chin ups, Bernie up hill, 8 jump squats
Rinse and repeat

Real 11s
Dive bomber merkins, Bernie up hill, prisoner squats

400m run
20,15,10 dip, incline, decline merkin
300m run
20,15,10 DIDs
200m run
20,15,10 DIDs
100m sprint
Wait for 6

5 minutes of gut work

MOLESKINE: Black Lung mouthing off like usual, Cowboy getting a trip down memory music lane, declines continue to be a man-maker exercise

ANNOUNCEMENTS: multiple 5K’s this Saturday, future chili cook off this Fall

COT: the word “legacy” has been bouncing around my head lately. Tomorrow is not guaranteed for any of us. So if today is our last day here or our last day of good health, what will our legacy be?
I butchered a quote, so here is the original:
“You do not rise to the level of your goals. You fall to the level of your systems” – James Clear from “Atomic Habits”

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The Goose is Loose

AO: titan
Q: Goose
PAX: Papa Bear, Pep, Detective Pikachu, Right Said, Sherlock, Tim the Toolman, Dirtbag, Young and Restless, Focker(not Nashville Focker), Popper
FNGs: None
COUNT: 11
CONDITIONS: Perfect

WARMUP: Wille mays hays, forward fold, cherry pickers, arm stretches

THE THANG:
-100 merkins, squats, LBCs in 25 set increments with run between each set.
-Lunge to Parthenon and back with 10 squats every 5 strides.
-Circle of Mary

ANNOUNCEMENTS:
Walk for Apraxia 9/21. Contact Hot Route for details.

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Go Skyhawks!

AO: middle-tooth
Q: Pole Dancer
PAX: Oatmeal, sooner, Hanes, DrRupp, Betty Ford, Cal Worthington, Schnauzer, The Rafter, Smokey
FNGs: None
COUNT: 10
CONDITIONS: Beautiful

WARMUP: Mosey around the school, dynamic warmup, dynamic stretching, static stretching

THE THANG: Hearkening back to my track days we ran 200m repeats with a 150m jog and 50m walk in between. No stopping, rolling right into the next rep. Great pacing by the pack keeping each lap within ~15 seconds.

An anti-running contingent performed a traveling exercise-a-palooza around the loop.

Groups reconvened for 10 minutes of Mary, a round of Big 10 er… 11 (10 merkins, 1 WW1, 9 merkins, 2 WW1 and so on), and some side straddle hops to reach 6:15.

MOLESKINE: Keeping an eye on a future attempt to break the marathon record via PAX relay event; we would have to double our pace on those 200s, and do so across 10 reps instead of 6 (with considerably more rest in between, but point being we’ve got our work cut out for us)!

ANNOUNCEMENTS: No major announcements following last week’s convergences. Brewsday is always on the horizon.

COT: Prayers for the future of our country, and a meditation on embodying the personal improvement path of the ultimate meritocracy; track and field.

PLAYLIST: A varied sampling of my Stonehill College era favorites;
https://open.spotify.com/playlist/3xXsbui4e7HtcNwcJK8jxQ?si=c52da93f534748dc

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There are always some more cards to be dealt

AO: the-knoll
Q: morning stār
PAX: Wolfpack, El Capitan, Ranger, Sooie, Tea Party, AAA, Malibu, morning stār, Papa Bear, Stubs, Sparrow, Bumble bee (2.0 / Q), Link (2.0), Samwise (2.0), Iowa (2.0), The Judge (2.0)
FNGs: None
COUNT: 16
CONDITIONS: mild and dark

WARMUP: motivators 1 to 8

THE THANG: deck of pain
– Hearts = SSH (4ct)
– Spades = t-claps (4ct)
– Clubs = Carolina dry docks
– Diamonds = sit ups
– Ace is 1 rep, J/Q/K are 12 reps
– Joker is 10 4ct flutter kicks

MARY: dealer’s choice

ANNOUNCEMENTS: chili cookoff coming in October

COT: ball of man and “kindness” on 3!

MOLESKIN: this is Bumble bee’s second full Q … he’s growing in confidence which is so great to see. Appreciate the PAX creating an encouraging environment for him to learn and grow.

Stay curious my friends,
-m*

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Better later than never backblast

AO: detention
Q: Donkey Hammer
PAX: Cal Worthington, Deep State, EZ-Go, Movin On Up, Mistah Mistah, Michael Freiburg, Pedialyte, Topanga, Uncle Jerry
FNGs: None
COUNT: 10
CONDITIONS: 68 degrees, 90% humidity – moist

WARMUP:
W/u:
ssh, high knees, loop

Mobility work:
Cat/cow
Thoracic rotations
High plank -> right/left foot forward (rotate, wiggle hips, knee down, bends towards and away from knee,l)
Prone snow angel
Prone scorpion
Down dog to up dog
Side lying shoulder rotation
Jane Fondas
Supine pigeon
Straight leg raises – R, L, B

THE THANG:
Wall sit with block, rows, bubkas x 3 rounds
Alt block merkins, block lunges, pull ups x 3 rounds
Block thrusters, squat jumps, block dips x 3 rounds
Return blocks
underhand rows x 25
Hanging knees to chest x 10

MOLESKINE:

ANNOUNCEMENTS:
nashville-half-marthaon
October 26 marathon- Nashville Half Marathon
November 9 half marathon – F3 Brentwood
November 30 trail half marathon- Fiery Gizzard

COT:
Welcome back, Cal Worthington. Always great having you back in the Shire. Have fun at Disney.