Backblasts

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Feels Like Rain

AO: thebuffalo
Q: Goose
PAX: Ultratecht, Sandlapper (David Suggs), LogJam, Hawktooth
FNGs: None
COUNT: 5
CONDITIONS: Wet

WARMUP: Willie Mays Hays, Forward Fold, Arms stretches

THE THANG:
-Deck Of Cards
Clubs=squats
Diamonds=merkins
Spaids=crunches
Hearts=SSH

-Lunges to sidewalk and back
-100 calf raises OYO
-Mosey around the block

ANNOUNCEMENTS:
Friends by the River starts in April
Prayers to Sandlapper’s father
Welcome to the Buffalo Hawktooth

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BurpeeClock-Alypse

AO: thestronghold
Q: Natural Ice – CBO
PAX: bluemule, Shocker (Mark Holmes), Dan and Dave, toga, Chunks, Chyna, Young and Restless, Red Skull, Mullet, Right Said, Skeet, Decaf, Natural Ice – CBO, Airball, Yes Chef, Square root, Toadstool, Mane ‘N Tail, Saxman, D Pole, Big Rig, Duece and a Half, Jackie Moon, Take 3, Toots, Wolverine
FNGs: None
COUNT: 25
CONDITIONS: Fantastic

WARMUP:
– SSH
– Squats
– Merkins
– Arm Circles
– Air Press
– Seal Claps
– Moroccan Nightclubs
– Stretching as needed

THE THANG:
PAX set off on a mosey toward the Helicopter Pad. However, YHC quickly grew deeply disappointed at the sluggish pace, so the mosey evolved into a series of sprints to keep things honest.

Burpee-A-Clock-Alypse – Round 1
– 5 burpees on the minute, every minute, for 15 minutes
– Between sets, YHC generously provided “active recovery” through squats, SSH, and LBCs
– Total burpees: 75

After finally feeling properly warmed up, we took off on sprint intervals back toward the StartEx. Along the way, we peeled off for 5 more rounds of burpees to bring the total up to a nice, even 100.

Upon returning to the StartEx and realizing we still had time left, YHC—ever the gracious leader—gifted the men with an opportunity to complete 5 bonus burpees (you’re welcome).

COT:
Outstanding effort from the men of 413 Strong today. The grit, attitude, and willingness to push through the suck were truly impressive. Proud to lead this crew!

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Isolated, never alone

AO: the-knoll
Q: Étouffée
PAX: Pebbles, Half Lyfe, Stubs, Sooie, G-string, Lady Liberty, Sparrow
FNGs: None
COUNT: 8
CONDITIONS: just right

WARMUP: mosey to the stop sign
5 Burpees
10 slow squats
mosey back

THE THANG: (3) 10 minute AMRAP circuits, rotating exercises with partner

Round 1:
A) Sprint around backstop
B) 10 Pull-ups, 20 Push-ups, 20 Dips

Round 2:
A) 60 yards with sandbags
– 20 yards walking lunges
– 10 yards over-head walking lunges
– 30 yard mosey back
B) Plank

Round 3:
30 yards. Partner A down, B Back
– 10 yard wheelbarrow walk
– 20 yard partner carry
– 50 (split up) Big Boys

MOLESKINE: Isolated, but never alone. So often we may find ourselves in a state and/or temptation of being worn down or in isolation, discouragement. No matter how isolated we may feel, we are never truly alone. Not only is God with us, but there are so many others we are connected to seen or unseen. Our presence and our actions matter and affect others and ripple beyond – our family – our friends – our coworkers – our community – and beyond.

ANNOUNCEMENTS: biscuit ru

COT: nameorama, countorama, coffeteria, and sweet sweet olive oil enjoyed

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KISS – Keep It Simple Stupid

AO: atlantis
Q: Wolfpack
PAX: Puzzlah, Pole Dancer, SalPal, Son of Red Skull
FNGs: None
COUNT: 4
CONDITIONS: Perf

WARMUP: SSH, Shoulder Burns

THE THANG:

PAX worked through a circuit of:
– Incline Merkins
– Dips
– Decline Merkins
– Sandbag Carry

Sandbag carry was the “timer”. Once everyone completed two sandbag carries we took a run around the football fields.

Second circuit of:
– Dips
– Carolina Dry Docks
– Dips
– Sandbag Carry

Went until all PAX completed two sandbag carries and took another lap around the football fields.

MOLESKINE: It was a quick one with a good mix of strength and cardio.

ANNOUNCEMENTS:

COT: Leading is encouraging and uplifting. Where in your daily life are you looking for opportunities to lead and take on responsibility?

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CCM is all around us

AO: greenmachine
Q: Focker
PAX: Works for a Guy, Good Morning America, Firefox, moneyshot, Cowboy, Betty Ford, Esposa, Grape, Canned Heat, Sherlock, Steak Knives, LB
FNGs: None
COUNT: 13
CONDITIONS: hot, comparatively

WARMUP: various stretches while the PAX were educated about the start of CCM in the Jesus Movement of the 60s and 70s with even artists like Bob Dylan taking part in CCM’s early formation. Describing how CCM really encompasses lots of genres and not just soft rock/pop.

THE THANG: mosey to hill.
Every PAX takes turn running up (Bernie style) while group does various waiting exercises (squats, merkins, SSH, prom dates, heel lifts). Q took time to describe formative artist Keith Green as well as early CCM theme of adventure/excitement (as manifested by “Go West Young Man” by MWS and “Great Adventure” by SCC)
Mosey to football field
10 yard crab walk
10 Burpees
20 yard bear crawl
20 Squat jumps
30 yard lunges
30 WW1
40 yard broad jump
40 Flutter kicks
50 yard sprint
50 Merkins
Back down the ladder
Mosey back to start and dealer’s choice Mary

MOLESKINE: #mumblechatter consisted of “I haven’t heard this” Grape or “man I haven’t heard this since high school” Cowboy or just good ole silent adoration.
Genuinely thank yall for indulging me today. These are the formative songs of my youth (and current life TBH)

ANNOUNCEMENTS: leanpax

COT: prayers lifted for selflessness, Grape and his wife in time of uncertainty, and Cowboy and his best friend in his season of cancer

https://open.spotify.com/playlist/2LAMuIzm1hsKB7OGBCa7UY?si=Wn7Wm_kFRByzsse63hvb2A&pi=u-n6Hz4dooTvWV

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Dirty Dora

AO: titan
Q: Natural Ice – CBO
PAX: Sherlock, Spinal Tap, bluemule, CubCadet, Tim the Toolman, Right Said, Pep, Steak Knives (F3 Cape Fear), Natural Ice – CBO, Aquaman, Deuce and a half
FNGs: None
COUNT: 11
CONDITIONS: Perfect

WARMUP: SSH, Merkins, Squats, LBCs, a little yoga stretching
Big long grapevine mosey

THE THANG: Dirty Dora

Pax Partnered up at the play ground for a typical Dora consisting of 100 cumulative merkins, 200 squats, and 300 LBCs. However there was a Dirt Dora Twist – before starting the cumulative exercise PAX had buy-in of 5 pull ups and 5 burpees, every round.

After completion we went for a bear crawl up the hill, because we do hard things.

ANNOUNCEMENTS: Lean Pax is getting close to completion

COT: Prayers were lifted!

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Tortoise & Hare – Run #3

AO: thestronghold
Q: Red Skull
PAX: Right Said, Crawlspace, Chunks, bluemule, Michelin Man, Skeet, Young and Restless, Decaf, Tater (Skeet 2.0), Whoopi, Aquaman, Big Rig, Toadstool, Wolverine, Mane ‘N Tail, Sax Man, Toots, Square Root, Airball, Yes Chef, D Pole, Jackie Moon
FNGs: None
COUNT: 23
CONDITIONS: A beautiful 30 degrees

WARMUP: Regular warm up – SSH, Squats, IWs, Stretches

THE THANG: RUN!! Asked every 4:13 Strong man to partner up with someone that would push them and it worked. We have 9 out of 11 4:13 Strong men set PRs today!

Wolverine set a new class record today with 26:02; our “all in” time was 37:25.

MOLESKINE: A great showing from F3 Pax and a great effort by all. To have this many men set a PR in week three shows that they are pushing to get better. Thank you for being a part of their transformation!

COT: Prayers for strength, courage and guidance.

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STAR WARS: RETURN OF THE PAX

AO: middle-tooth
Q: Toothless
PAX: Firefox, Cowboy, sooner, Focker, Pole Dancer, Puzzlah, Betty Ford, Esposa, DrRupp
FNGs: None
COUNT: 10
CONDITIONS: A balmy 30º, truly tropical compared to previous days. Puzzlah showed up in a t-shirt.

PLAYLIST: https://open.spotify.com/playlist/6Tck0cNTHNrevvoRZHrYZ1?si=265835e6546148f1

WARMUP:
– X-Wings aka SSH x 20
– Imperial Walkers x 20
– Dagobah Lifts aka Air Presses x 20
– Stormtrooper Lunges aka Prisoner Lunges x 20

THE THANG – Rebels vs Imperials :darth-vader:

Count off 1s & 2s. 3 rounds of competition to decide the fate of the galaxy.

Round 1 – Blockade Runners
Imperials line up across the parking lot while Rebels begin a lap. Each Imperial must complete 30 merkins and be holding a squat by the time the first Rebels return. Only 1 Imperial may be disabled each lap, and Rebels start each lap collected. Rebels have 8 rounds to break the entire blockade. Switch roles and repeato if time.

Round 2 – Hoth Escape
Rebels are behind the top speed bump, Imperials are behind the bottom speed bump. Rebels must complete a group total of 100 WWI’s per person before the Imperials make it past the speed bump.

Only crab walking is allowed between the speed bumps. Rebels can pay 5 burpees to venture beyond the speed bump and tag an Imperial, who then must then perform 10 burpees. Rebels must return and perform 5 more burpees to tag again. Switch roles and repeato if time.

Round 3 – Hero Battle
Rebels and Imperials face off from opposing parking spaces. Heroes from each side go into the middle and battles the other side’s hero. First to complete the assigned set of exercises wins that battle. Keep track of your wins, plank for the six, and Rebels rotate down the line to face a new opponent after each round.
– Merkins x 50
– Prisoner Squats x 30
– Tuck jumps x 30
– Mountain climbers (2ct) x 50
– Supermans x 50

Burpee Awards

MARY:
Obey the Droid Control Ship (aka Dealer’s Choice) to time

MOLESKINE:
Appreciate the enthusiasm for the theme and hitting the workout with gusto! Personally, I was pleased with the workout given its untested nature!

The blockade runner round was a fan fav, with Cowboy saying “I’m not sure which is worse” between the running and the merkins. Good thing we switched so he got to experience both! Notably, the two 25k Merkin challenge participants on the Imperials’ side were the last blockades standing (Focker & YHC). Defectors were key, as those blockaders who failed joined the blockade runners and were fresh on the laps.

Hoth Escape was equally un-delightful, crab-walking being a less emphasized skill. Strategy was key, but ultimately 100 WWI’s each was too high a goal and the defenders were outmatched both times, only getting about 2/3rds of the sit-ups in. Puzzlah had a sick crab-sprint that left our team scrambling to respond.

Hero Battle fittingly ended with the celebration track from Phantom Menace and Esposa winning his last battle triumphantly. The vibes were good.

ANNOUNCEMENTS:
– brewsday next Tuesday 2/4, “juiceday” alternative for leanpax taking place at the Turnip Truck in the Gulch
– leanpax has 2 weeks left! Stay strong!
– 25k Merkin challenge (see 1stf) also in full swing. 70 merkins/day for 2025! Ends Dec. 31st 😉

COT:
– Focker and family adjustments with new 3mo
– sooner with wife’s birthday yesterday but sickness and bad kiddo attitudes dampening the spirit
– Pole Dancer with his friends who had a baby successfully after pre-eclampsia and a very early delivery @ 3lbs, prayers for the next month in the NICU and getting home after that

Men, that was fun. Thanks for letting me bring a little gamification even in winter. Hope you all got a good workout through the competition element. As always, it was an honor to lead!

— Toothless :tooth:

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4-Stop Neighborhood Burn

AO: the-knoll
Q: El Capitan
PAX: Siri, El Capitan, Malibu, Sooie, Stubs, Wolfpack, Papa Bear, Sparrow, Pebbles, Pitmaster, @FLO, @AAA, @Iowa (2.0)
FNGs: None
COUNT: 13
CONDITIONS: Just cold enough

WARMUP:

SSH x25
Bacs & BacBacs
Yes, No, Maybes
Willie Mays Hays
Down Dog
Runners stretch
Back Stretches
Butterfly with deep breathing exercise

THE THANG:

Part 1

Neighborhood Mosey with work at four stopping points.

At each stop: 10 burpees, 15 overhead presses, 20 crunches, 25 squats

Rest :60 after each burn + share the 5 core principles of F3 + mission & credo

Final stop: plank crawl along curb as a group from one lit lamppost to another

Part 2: Cooldown

>From curb, as a group, slow lunge up the hill.

We played three rounds of Bear Crawl Battle Royale (Iowa was the juggernaut!)

Round of MARY

MOLESKINE:

My family has been out with the flu the last week & a half and my wife, unfortunately, has had the worst round of it. It has been humbling as a father & a dad to take care of her and my girls while she’s been sick. I’ve felt incompetent and clueless at times but it’s also been a good experience to grow. I’ve enjoyed the increased time spent with my girls as we’ve recovered together. Embrace those moments of incompetence & grow from them! It’s a good reminder of how much teamwork parenting & running a house requires. :pray:

ANNOUNCEMENTS:

Joy & thanksgiving for Sparrow’s new little one and for his wife’s healthy delivery!

Mystery V-Q on Thursday!! :party_parrot: :olive:

COT:

Nameorama, Countorama, and coffeteria enjoyed.

Grateful for y’all!

:el-capitan:

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Covered garage? But it’s not raining.

AO: iiipillars
Q: Pep
PAX: Grape, princessaurora, YumYum, Go Fish, Harbaugh, Shania, Swiffer, Canned Heat, Howlitzer, lauralei
FNGs: None
COUNT: 11
CONDITIONS: cold (not freezing)

WARMUP:
Imperial walkers
Hillbillies
Good mornings

THE THANG:
Dora:
– 100 hand release mericans
– 200 windshield wipers (left+right = 1)
– 300 fire hydrants (each leg 1)
– Jacob’s ladder: burpees at top of hill start with one and add one each round till 5 total
– Round of Mary

COT:
Prayers:
– grape’s parents
– Other prayers