Backblasts

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Traveling Time (while largely staying put)

AO: atlantis
Q: Firefox
PAX: Pole Dancer, CubCadet, Toothless, DintyMoore
FNGs: None
COUNT: 5
CONDITIONS: Soupy

WARMUP: OYO Stretches

THE THANG: Mosey to playground. PAX did down unders/body rows on the swings then 50x Freddie Mercuries (each side = 1/2). 5 rounds with variable number of down unders: 30x, 20x, 10x, 15x, 20x

PAX paired off and did squats while passing a rice bag. 3 minutes

Staying in pairs, partners did WW1s facing each other and passing the rice bag at the top of their WW1s. 3 minutes, 50 seconds (also, an eternity).

During the partner exercises, PAX shared their favorite US travel destinations.

Rice bag hold. 1 PAX got on their six and held a rice bag in their hands over their head while also doing a six-inch-hold with a rice bag on their shins. Hold as long as possible while the other PAX counted and encouraged. 2 full rotations. In the first, Pole Dancer held for 31 seconds but everyone did at least 25s. In the second round, Toothless incorporated some micro-adjustments to extend out to 40s, but everyone did at least 27s to better their time. Strong work.

Mosey to benches. 30x dips and 30x benchy crunchy frogs. 3 full rounds.

2 rounds of WW1s plus 10-15s hollow body hold.

30x Alabama prom dates
30x right leg fire hydrants
30x left leg fire hydrants

Hollow body hold till time.

MOLESKINE:
– Rice bags… still going strong.

ANNOUNCEMENTS:
– CSAUP
– Nerf war
– Check slack

COT:
– Everyone expressed some gratitude to kick off the day

Thanks for the opportunity to lead. Always an honor and a pleasure.

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Good Warmup

AO: thestronghold
Q: SalPal
PAX: Chunks, Barney, Wham-O, Purple Tiger, Shocker (Mark Holmes), Young and Restless, Red Skull, Decaf, Puppy Chow, Step Back, Napoleon, Purple Rain, Old Maid, Big Mama, Cow Pie, Cool Runnings, Clorox, One Star, Beyonce
FNGs: None
COUNT: 20
CONDITIONS: Absolutely perfect, if you ignore the heat advisory

WARMUP: Never heard of such a thing.

THE THANG: 100 SSH, Good ‘ol Sally Shake’n’Bake, Deconstructed Burpees + Bear Crawls

MOLESKINE: Received a temporary ban from the Stronghold. I guess I did something right…

ANNOUNCEMENTS: CSAUP 50!

COT: Families, patience, discipline and excellence.

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Tortoise & Hare, Run #2

AO: thestronghold
Q: Red Skull
PAX: Wham-O, bluemule, Michelin Man, Chunks, Right Said, Crawlspace, hambone, Young and Restless, Hair Band, Judy, Decaf, Toto, Road Trip, Old Maid, Step Back, Beyonce, Puppy Chow, Purple Rain, Napoleon, 1 Star, Go Fish, Speed Date, Black Jack, Cow Pie, Cool Runnings, Clorox, Big Mama
FNGs: None
COUNT: 28
CONDITIONS: Moderate temps and high humidity created an absolute sweat-fest at The Stronghold.

WARMUP: Standard pre-run warmup routine: SSH, Squats, IWs, WMH and any other body part needing a stretch before running.

THE THANG: Pick your group (Fast, Medium and Less Than Medium) and RUN!!! Thanks to the great showing and encouragement of my F3 brothers, 8 out of 14 4:13 Strong men set a PR today. Thank you for showing up and offering encouragement.

MOLESKINE: Hard things are easier when you do them with someone else. Thank you F3 for such a strong showing this morning. I think this was the biggest run group we have ever had on a Tuesday!

ANNOUNCEMENTS: 50 mile CSAUP on Aug 29…get your 5 man team together now. There are several 4:13 Strong men that are interested in participating so if you are looking for a fifth, let me know.

COT: Prayers for wisdom, strength and endurance.

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The Meaning of Life is 42: Tales from the Fog Breathers

AO: westeros
Q: hambone
PAX: bluemule, Tim the Toolman, Old Maid, caprate, Drop Trow, Black Lung, Michelin Man, Shy Guy
FNGs: None
COUNT: 9
CONDITIONS: swampy AF

WARMUP: do that on your own time

THE THANG: SSH, IST, merkins, mosey

more mosey, more merkins

bear crawl x 10

pull ups + count up on burpees

lunges + bear crawls around tennis court

UH OH, WHAT’S THAT!?!?! Black Lung penalty is in effect for 21 minutes late. hambone multiplier is also in effect for 2x effort. The meaning of life is 42, and 42 burpees were done (mostly).

MOLESKINE: I don’t think I’ve ever seen bluemule hug a tennis court net–definitely a first. I also have a suspicion that our heralded AOQ was not out of the FS until 0517 this morning based on the poopyness level in the face.

Old Maid, you looked concerned during the sprints, but then you had a blast of energy and you crushed it. I saw the back give out on the burpees–sorry, it’s a short man’s game. Speaking of which, I think Tim the Toolman probably did 50+ burpees; he’s a show off, but he missed the meaning of life (which is 42).

caprate and Shy Guy had their moment of doubt, but once they remembered the Q was a wide man shaped like a barrel, they knew he would tucker out.

Black Lung you’re not late, you’re just chronologically challenged. You found us, and that’s what counts. Speaking of finding us, Drop Trow only had one parking lot to look in so it was easy today.

Michelin Man, I did keep it to 5 push ups. There was also a half-decent amount of running. To be honest, I planned for more, but the arrival of 42 helped redefine the meaning of the workout.

ANNOUNCEMENTS: silent crew

COT: silent crew, but we prayed to Jesus Christ and asked for the improvement of our lives.

PLAYLIST RATING: C’mon, you knew what it was going to be.

https://www.youtube.com/watch?v=QtXby3twMmI

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A hike with friends

AO: the_eddy
Q: Stubs
PAX: Pitmaster, FLO, Gecko
FNGs: None
COUNT: 4
CONDITIONS: sticky

WARMUP:

THE THANG: took the usual path

MOLESKINE: today’s quote “Without friends, no one would want to live, even if he had all other goods” Aristotle

Aristotle lived from 384-322 BC.

Our struggle for meaningful connection is not new. while we are driven to chase the American dream it’s important to prioritize our relationships. I appreciate the fellowship that F3 brings.

ANNOUNCEMENTS: see slack

COT: silent prayer

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Fun and frivolity at the Castle

AO: the-castle
Q: Strutter
PAX: hambone, Barney, Chunks, Zeeshan Sayyed, Strutter
FNGs: None
COUNT: 5
CONDITIONS:

WARMUP:

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT:

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Modify as needed

AO: bomber
Q: DintyMoore
PAX: Firefox, Chunks, Pep, Salami, Tim the Toolman, hambone, Sherlock, Young and Restless, Hedwig, Strutter
FNGs: None
COUNT: 11
CONDITIONS: Heavy Air

WARMUP:
Mosey for Coupons
Shoulder Routine

THE THANG:
The Thang –
Partner Work
Alternate between following
Deep Squat x 100
High Pull x 100
Overhead Shoulder Swings x 50
Lap around ballfield in between sets

Alternate between following
Wall Jumps x 50
Decline Merkins X 50
Burpees x 50
Run to top of hill

Mary to Finish
Dealers Choice followed by this finisher
10 sec toy soldiers
10 sec high knees
10 sec tuck jumps
10 sec iron mike
10 sec side lunges

https://open.spotify.com/playlist/7KGdsJbzC0pi08efToUK3x?si=D2OKzsWURIamyDw0c4fZAg&pi=8SsSiMasRnKW4

MOLESKINE: one more thing

ANNOUNCEMENTS: CSAUP 50 Miler 8/29

COT: good thoughts for change, travel, and family

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Half the Lyfe left in you.

AO: pain-train
Q: Half Lyfe
PAX: FLO, Half Lyfe, The Banker, Wolfpack, Sooie, Derby, Shakira, Pitmaster
FNGs: None
COUNT: 8
CONDITIONS: Felt a little cooler than usual still muggy.

WARMUP: SSH, WMH, Mosey to Coupons.

THE THANG: 3 things, MOT, DURA, Circle up workout stations
Thang 1: MOT Lunges with Coupon with torso twist at the bottom, backwards walk with cinder block drag (true leg burner), farmers carry w/ coupon switch on way back, modified brick layer (coupon lift from ground overhead to other side and then jump over coupon, another backwards walk with cinder block drag (legs are feeling it now).

Thang 2: 200 swing rows/scissor kicks/sky thrusters while partner ran around playground, ended a little early to finish off with circle workout stations.

Thang 3: 8 stations. Farmers carry with squat and calf raise, merkins, mountain climbers, triceps extensions, bicep curl, box jumps, burpee with pull ups, wrist rolls with weight on rope attached to broom stick. 1min with 10 sec to move from station to station.

MOLESKINE: Tried to pack in a little bit of everything. Got crunched on time.

On the places you’ll go. Good book to reflect on for yourself and with kids. Some favorite quotes read from book.

“Congratulations! Today is your day. You’re off to Great Places! You’re off and away!” New Beginnings
“You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose.” Self-Determination
“Kid, you’ll move mountains! Today is your day! Your mountain is waiting. So get on your way!” Motivation

Ways to engage kids. Some good questions to consider.

What’s one thing I don’t know about you?
How can I be the best parent for you?
What’s something tricky in your life?
What was your favorite part of your day?
What’s the hardest part of being a kid.
What’s the best part of being a kid?
What’s your favorite thing to learn about?
What’s something you wish you knew about me?
What’s something you worry about?
What makes you laugh?
What are you excited about?

ANNOUNCEMENTS: F3 Dads Nerf War (check F3 Dads Slack)

COT: count off, name-o-rama, prayer for Wolfpack, Flo and Shakira. LEAD! Thank you all for joining me this morning. Already feeling it. Have a great weekend!

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Call your mom it’s an EMOM

AO: cruelhall
Q: Tinkertoy
PAX: Donkey Hammer, Esposa, Accounts Receivable, Pedialyte, EZ-Go, Mistah Mistah, Belly up, Pound Puppy, Crab Cakes, Super Soaker, Peabody
FNGs: None
COUNT: 12
CONDITIONS: 80* Swamp Land

WARMUP: D Dog, U Dog, WMH, SSH, GMs, Arm Circles, Phelps, Mosey to grab coupon

THE THANG:
6 sets of 5 rounds (31min)
Down and back to start every round.
3 burpee buy in first round of each set.
1st round sets your target for remaining 4.
Stop at 10sec mark for rest each round if you don’t finish the round.

– Thruster with coupon
– Air squat
– Dry dock
– Sitting shoulder press with coupon
– Merkin
– WW1 with coupon

Keep up with number of rounds you miss your target.
Highest number of rounds missed group does that number of burpees.

5 SSHs / 10sec rest on repeat until all in

MOLESKINE: V-Q got spicy :hot_pepper:

ANNOUNCEMENTS: Overnight run challenge coming up. Sounds like a grat tim.

COT: Pound Puppy’s daughter. Belly Up’s mother. Esposa’s Mexico trip.

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TGIF

AO: thebuffalo
Q: Goose
PAX: greyalbum, The Bobs, Ultratecht, Makita (Anderson Fader)
FNGs: None
COUNT: 5
CONDITIONS: Humid

WARMUP: Willie Mays Hays, Forward Fold, Good Mornings, Cherry Pickers

THE THANG:
-Deck of Cards:
Clubs=Squats
Diamonds-Merkins
Spades=SSH
Hearts=WW1
Aces and Faces=Run to goal line and back
-lunges, squat jumps, shuffles
-Circle of Mary