Backblasts

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How bad we need each other

AO: thestronghold
Q: greyalbum
PAX: Chunks, Michelin Man, Ball Box, Skeet, Red Skull, Decaf, Sunshine, Right Said, Dan and Dave, Shocker (Mark Holmes), Ringworm, Phelps, Red Shark, Cool Cucumber, Peach Fuzz, and many more. (I thought I was filming, but failed to press record), @ThunderDuck
FNGs: 1 @ThunderDuck
COUNT: More than listed here
CONDITIONS: Honeycrisp Apple

WARMUP:

Mosey up to the stop sign and back
SSH
Seal claps
Imperial walkers
Good mornings
Little baby arm circles
World’s greatest stretch

Mosey to grab coupons and head to basketball court

THE THANG:

PAX circled up and counted off into 1s and 2s. Each team was stationed along their respective side of the court with coupons in hand.

The event was a race against the other team to finish. Each man was to complete a set of 4 exercises and then help anyone else on their team complete reps before planking and waiting as a team when done. Each round carried increasing difficulty as well as increasing points as reward.

ROUND 1 (worth 1 point):

20 overhead press w/ coupon
20 squat w/ coupon
10 Burpees

Round 2 (worth 2 points):

20 overhead press w/ coupon
20 squat w/ coupon
15 Burpees

ROUND 3 (worth 3 points):

20 overhead press w/ coupon
20 squat w/ coupon
20 Burpees

ROUND 4 (worth 4 points):

50 Little baby crunches
50 Mountain climbers (2 is 1)
25 Burpees

ROUND 5 (worth 10 points to keep it exciting bc Team 1 was leading 9-1):

20 overhead press w/ coupon
20 squat w/ coupon
30 Burpees

Mosey to return coupons and circle up in parking lot for MARY. We won’t kiss and tell here to reveal the winner. You had to be there.

MARY:

Merkins
SSH
Diamond merkins
SSH
Imperial walkers
Prom dates
Homer & Marge
Monkey humpers
Plank and hold merkins

ANNOUNCEMENTS: See #-f3-nashville-general

COT:

4:13 HIM asked for renewed focus and determination to stay the course
Family
Health
Relationships

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Mediterranean Diet

AO: iiipillars
Q: Grape , Go Fish
PAX: Pep, Two Face, princessaurora, wardas1, Pencil Pusher, Harbaugh, Haggis, Gov’t Mule, Swiffer, Howitzer
FNGs: None
COUNT: 12
CONDITIONS: just right

WARMUP: Mosey to the track – 2x

Starting off our Med diet…

Warmorama: GREENS
Groiners – 15x
Ranger Merkins -15x
Everest – 10x
(2 Sets)
Nadal
Side Straddle Hop – 20x

Dynamic Stretching: OLIVES (down and back)
Obama
Lunge and Twist
Inch Worm
V-Ups – 15x
Elbow to Knee
Single Straight Leg

THE THANG: NUTS (46 reps each for Italy being founded in 1946)
Newton’s cradle
Updog Merkins
Thrusters
Supermans

FETA (30 reps each for Greece being founded in 1830)
Flutters
Elbows to knees (LBC)
T Ups
APD

FISH (78 reps divided by 3= 26 reps each for ease sake for Spain being founded in 1978)
Freddie Mercs
Iron Mikes
Squats
Hand release merkins

MARY: Three Minutes of Menelaus (Sculptor):
25x Each
American Hammers
Box Cutters
WWI’s
Leg Raises

ANNOUNCEMENTS: Octoburpee, Night Moves

COT: Several St. Paul families with health issues (Cleek, Osenga, Igo)
Paul Dent’s friend in Iowa

Sorry for the delayed BB and if I missed any PAX or any COT!

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Fall Break Fun

AO: atlantis
Q: Detective Pikachu
PAX: CubCadet, Hair Band, Free Bird (Fort Worth)
FNGs: None
COUNT: 4
CONDITIONS: Gloomy. PAX watched the fog roll in

WARMUP: Mosey to lit parking lot on other side of Poop Tank

THE THANG:
Mosey between planters, doing ten reps of two exercises at each planter. Stop after ten planters and repeat with different exercises
1: Merkins and squat jumps
2: plank jacks and LBCs

Finished with Elevens of APDs and WW1s

ANNOUNCEMENTS: Night Moves tonight at 6
Side Straddle Hoptoberfest at Toothless’ place tomorrow night
2nd F at Toolman’s on 10/27

COT: Bareback still has not given Hair Band the Shovelflag.

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4 Corners and Yoga

AO: devilsden
Q: Chunks
PAX: Skeet, Reveille, McAfee, Linus, Flash
FNGs: None
COUNT: 6
CONDITIONS:
Brisk and Invigorating

WARMUP:
Mosey Around front parking lots to double check the layout for 4 corners
SSH
WMH
Good Mornings
Right over left
Left over right
Little Baby Arm Circles fwd & Reverse
Overhead press
Moroccan Night clubs
Seal Claps
THE THANG:
Grab a coupon and head to the parking lot

Corner 1 – 15 Burpees
Carry Coupon to Corner 2
Corner 2 – 20 Overhead press with Coupon
Pass the speaker caboose it loose run to Corner 3
Corner 3 – 25 Merkins
Lunge Walk to Corner 4
Corner 4 – 30 Big Boy Situps
Pass the Speaker caboose is loose run to Corner 1
Corner 1 – 10 Burpees
Lunge, Lunge Squat to Corner 2
Corner 2 – 15 Overhead press
Mosey back to Startex with Coupon
20 Merkins
25 Big boy Situps

Finished with 10 mins of P90X Yoga
MARY:

ANNOUNCEMENTS:
Night Moves tomorrow night 10/12 at 6:00 pm
SSH at Toothless’ house 10/13
Game Night at Firefox’s 10/21
SSH at Toolman’s house 10/27

Coffeeteria included talk to 4:13 Strong and how to donate shoes, books and final participant for The Struggle was secured.

Thanks for the opportunity to lead. Solid group of HIMs and look forward to seeing the east east side continue to grow.

SYITG,
Chunks
COT:

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[offthebooks] Pain Train Take 3 (Res Caboose Park on Bellevue)

AO: offthebooks
Q: Wolfpack
PAX: Siri, 0, 0
FNGs: 1 0
COUNT: 2
CONDITIONS: 55 degrees and perfect

WARMUP: Half mile mosey and some stretching

THE THANG:

Thang 1:
Merkin Mountain – 1 merkin, 1 burpee, 2 merkins, 1 burpee, 3 merkins, 1 burpee… continue alternating up to 10 merkins then back down to 1. 100 total Merkins and 19 Burpees

Thang 2:
15 yard down and back lunges with sidetwists x5

1/5 mile Mosey

Thang 3:
1 set Max Pull Ups
3 sets half reps of max

MARY:
Two sets of:
20 LBCs in cadence
20 side to side heel taps in cadence
10 knee raise
10 second hanging hold

ANNOUNCEMENTS:

COT: Fantastic conversation about what it’s like to be in that unknown and off balanced space between stability and transition.

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In Defense of Middle Earth! :swords: :one-ring:

AO: middle-tooth
Q: Toothless
PAX: Breadsticks, Pole Dancer, Esposa, sooner, Betty Ford, Rocket Mortgage, Young Pawn, Hair Band, Focker, Transfer (F3 Birmingham)
FNGs: None
COUNT: 11
CONDITIONS: Prime. Starry. Brisk. Medieval. The stuff of legends.

WARMUP:
– SSH (Scarecrows) x 20
– Cherry pickers (Carrot pickers) x 10
– Willy Mays Hays (Eaves dropping) x 10
– Windmills x 10
– Michael Phelps (Brandybucks) x 10
– Good mornings x 10

THE THANG:
10 burpees
Mosey out to the school drive through
10 burpees

Dwarf Workout
10’s, from lower entrance to basketball goal, Bernie up mosey down
– Burpees (Forge Bellows) (45 total here)
– Lunges (Striders)

10 pull ups
Bear crawl to upper entrance

Elf Workout
10’s from upper entrance to basketball goal, Bernie out mosey back
– Carolina Dry Docks (Bow Benders)
– Jump squats (Branch Grabbers)

10 burpees

Hobbit Workout
10’s, from school entrance to swings, mosey both ways
– 4 count American hammers (Pint Passers)
– Swerkins (Wheelbarrows)

The Q didn’t keep an eye on time and we ran out of it! Ran back to Post to the Shire pub tune of The Green Dragon.

Mad T-Claps to @breadsticks who came IN COSTUME AS A HOBBIT.

Also props to those intrepid PAX who made sure to round out their 100 burpees for the day during coffeeteeria, graciously provided by @sooner, when I left them 15 short due to time.

ANNOUNCEMENTS:
– Night Moves this Thursday @ 6, come early to park
– Side Straddle Hops this Friday @ 7, see #2ndF for details
– Bunch of other things coming in October, check that calendar!
– Of course, #octoburpee continues

COT:
– Prayers for Betty Ford’s 3 mo who is sick
– Prayers for wisdom for Hairband with a potential job opening
– Prayers for Bareback, his father in law, and their family

>From _The Return of the King_:
> “What do you fear, lady?” he asked. “A cage,” she said. “To stay behind bars, until use and old age accept them, and all chance of doing great deeds is gone beyond recall or desire.”

Remember that today is all we have in this life, and even that is not for granted. I’m glad you all came to get better this morning, but don’t let it stop there. Take the strength you build here and bring that back to your friends, families, communities, and workplaces. Make the most of the time we’re all blessed with in the ways that matter most.

— :tooth:

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Visit to the Burpee Zoo

AO: the-knoll
Q: Salpal
PAX: morning star, AAA, The Banker, Wolfpack, G-string (Eli Kresta), Timber, Pebbles, Ex-Pat, Malibu, Bumblebee (2.0)
FNGs: None
COUNT: 11
CONDITIONS: Great day to go to the zoo.

WARMUP: OYO Stretching + Warmup Run

THE THANG:

Today we are going to the burpee zoo. It’s like any other zoo, except instead of animals, there are burpees. Also, all transactions are done in burpees.

When we first arrive, we have to pay for parking.

10 Burpee Buyin

As we arrive to the front gate, we have to pay the price of admission. 50 burpees!

10 Burpee Emom – 5 minutes

Now inside, we can go see all the burpees on display.

Ladder of Burpees (each station starts at 1, add 1 more as you go around, end at 5):

Set one:
– 1st station: bodybuilder burpees
– 2nd station: shoulder tap burpees

Set two:
– 1st station: spider monkey burpees (burpee + peter parkers)
– 2nd station: kraken burpees

Big Cat Exhibits!
Cheetah Burpees – Burpee Sprints:
– Suicides, but a burpee at each cone before running back.

Tiger burpees – Bear crawl to each cone, 5 burpees

MARY: Isometric Merkins

ANNOUNCEMENTS: Lots of social events. See #3f channel for details on Side-Straddle-Hops, Night Moves, Game Night, and Cookout.

COT: Prayers for my wife, Elizabeth, and firefighter Jake.

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30-B

AO: detention
Q: EZ-Go
PAX: Accounts Receivable, Donkey Hammer, Esposa, Focker, Movin On Up, Winona
FNGs: None
COUNT: 7
CONDITIONS:
Jacket?

WARMUP:
Good mornings, Willy mays, walk out merkins, down dog, cobra

THE THANG:

Bearway to heaven:
In parking lot
15 burpees
Bear Crawl
For duration of stairway to heaven song

30B workout:
At bus loop
30 big-boy sit ups
Mosey to bottom
30 8ct body builders
Bernie to top
Rinse and repeat x2

At pavilion
30 Bonnie Blair’s – jumping lunges
30 Murder bunnies
Rinse and repeat x2
Then – imperial walkers for duration of Baba O’Reilly

MARY:
Box-cutters until end

ANNOUNCEMENTS:
Night moves on Thursday
Side-straddle hops Friday

COT:
Marriage, parenting, illness, war in Israel

Great to be with y’all, enjoy that Fall Break 🍁

-EZ

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F&$# the DMV: Don’t Let The Gov’ment Steal Your Joy

AO: westeros
Q: Detective Pikachu
PAX: Salpal, Grape, Spinal Tap, Pep, DintyMoore, Vector, Tim the Toolman, CubCadet
FNGs: None
COUNT: 9
CONDITIONS: Zero Dark Thirty

WARMUP: Mosey to Clay Pit. Shuffle-run between bases
Grapevine-run between bases

THE THANG: Kickball!
Pax got one pitch. Fouls were outs. Every 3 outs = 10 burpees. At 100 burpees, Pax switched to squat jumps

Winner: Team 2
Play of the Game: Salpal throwing out Toolman to prevent a tie
Man of the Match: Spinal Tap for his honesty when thrown out

ANNOUNCEMENTS: lots of 2nd F events coming up. I think every Friday for the rest of the month has a 2nd F event. 3rd F challenge for November coming soon.

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Bomber Burpees

AO: bomber
Q: DintyMoore
PAX: Cream Cheese, hambone, Hayes Carll – Solo Cup, Papa Bear, Recharge, Tim the Toolman, Vector, ThePuzzlah, Abacus 🧮
FNGs: 1 Abacus 🧮
COUNT: 10
CONDITIONS: Gloomious

WARMUP: mosey to top parking lot
– 10 L&S Merkins
– 10 Michael Phelps
– 10 L&S Squats
– 10 WMHs
– 10 burpees w/ plank jacks

20 burpees total (approved modifications shared for the remainder of the workout!)

THE THANG:
Mosey to Small Field
3 Groups –
– Group 1 does 15 burpees (descending)
– Group 2 does 15 v-ups (descending)
– Group 3 does 15 coupon swings (descending)

+ 120 burpees

140 burpees total for workout

MARY:
Broga with thoracic stretch followed by high plank to downward dog and finish in sphinx with a couple toe touches and good mornings to finish

ANNOUNCEMENTS:
Night Moves w/ @chunks next Thursday
Last Friday in October @timthetoolman hosting dinner
#octoburpee challenge continues
F3 Game Night @firefox house October 23rd

COT: prayers for Solo Cups friend facing a surgery soon and for healing