Category: Backblast

AO: The Oakery

QIC: Ghost

PAX: Ram, Dad Joke, Deacon, Output

Conditions

50, overcast, dry

Warm up

SSH x 20IC

Hillbilles x 10IC

Imperial Walkers x 10IC

Monkeyhumpers x 10IC

Scissor Arms x 8IC

leg swings forward x 8OYO each way

leg swings sideways x 8OYO each way

calf raises – 15seconds OYO

The Thang

Partner up – Isometrics with a partner – one partner holds position until other partner completes a task. Then switch

• wall sit – 20 merkins X2 each partner
• plank – bear crawl to back corner of annex
• murder bunnies – coupon curl hold
• coupon rifle hold – lap around school
• glute bridge – lunge walk
• static hang – 20 big bois
• pullup hold – 20 Freddie Mercurys
• V sit – sprint to SW corner of building
• side plank – chain fence in and outs – both sides to dumpster
• merkins – sprint to flag pole

6MoM

No time

CoT

Talking about the reality beyond reality. Remembering that there is much we don’t see. The visible reality of this world may only be a small part of the bigger picture. According to many faith traditions this means we are in a spiritual battle. It is helpful when struggling, feeling depressed or aimless to remember that there is an invisible spiritual battle going on all around us and we are part of it. Our efforts to engage are not wasted.

Output reminded us that the enemy is active and fights dirty. Deacon emphasized the importance of prayer.

Ghost out

AO: The Oakery

QIC: Ghost

PAX: Ram, Dad Joke, Deacon, Rubik, Revolution

Conditions

42, overcast, dry workout between rain showers

Warm up

SSH x 20IC

Hillbilles x 10IC

Scissor Arms x 10IC

leg swings forward x 8OYO each way

leg swings sideways x 8OYO each way

calf raises – 15seconds OYO

Daisy pickers x 10IC

Windmills x 10IC

Mosey around field one time and grab coupons

30 yards of murder bunnies, then 20 yards of murder bunny rows

The Thang

Partner up

3 exercise and one lap around the field (repeat)

Exercises at first are (merkins, curls, big step ups), After 12 minutes switch to (mountain climbers, coupon swings, dips)

If your partner is behind you do 20 of each exercise and full lap around field

If your partner is ahead you do 10 of each exercise and half lap around the field until you pass them

put away coupons

6MoM

Merkins x 10IC

outlaws – 8IC each way

Freddie Mercuryz – 10 IC

CoT

Struggled with some temptation yesterday and reached out to Deacon by text for prayer and accountability. Completely turned around my day. I could tell as the day progressed that I would have indulged in a lot of ugly ways, but I knew Deacon was aware and praying for me and made my day so much easier and pleasant.

We need to be humble, and learn to rely on each other. I’m thankful to have brothers here who I can reach out to and grow with.

Ghost out

AO: The Oakery

QIC: Ghost

PAX: Ram, Dad Joke, Deacon, Rubik

Conditions

44, overcast, dry

Warm up

SSH x 27IC

Imperial Walkers x 11IC

Haloes x 11IC

Daisy pickers x 10IC

leg swings forward x 8OYO each way

leg swings sideways x 8OYO each way

calf raises – 15seconds OYO

World’s Greatest Stretch

Mosey through forest down across the bridge, up to the reeds and back.

The Thang

6 exercises in a circuit near old school building. Continue for time.

1. chain railing rows x10
2. big bois x20
3. Merkins x30
4. Anton Onos x30 easy count
5. Stump Jumps x20
6. Old School Stairs x10
7. continue around building back t…oh wait there’s a fence. OK, back the way you came.

Complete three circuits if possible

6MoM

Dead bug shuffle – down two cracks in the pavement and back

reach around planks – 8IC each way

CoT

Talked about go30 goals for May briefly

Talked male community leadership and plans to encourage some of the participants to step up into the Q role. Provided some tips, guidance, and Q&A for those who may take that next step soon.

Ghost out

AO: The Oakery

QIC: Ghost

PAX: Ram, Dad Joke, Deacon, Mad Dog

Conditions

42, overcast, dry

Warm up

SSH x 20IC

Imperial Walkers x 10IC

Scissor Arms x 8IC

Daisy pickers x 10IC

World’s Greatest Stretch

leg swings forward x 8OYO each way

leg swings sideways x 8OYO each way

calf raises – 15seconds OYO

Mosey around the building and pick up coupons.

The Thang

In parking lot. Run to wall and back. Complete first exercise. Run to wall and back. Complete first 2 exercises. Add another exercise each time. Once you get up to doing all 7 then remove first exercise on the next round. Then remove first two. Continue for time.

1. Burpees x5
2. Coupons Rows x10
3. Merkins x15
4. Bonnie Blairs x20 easy count
5. Freddie Mercury’s x25 easy count
6. Over and back jumps (over coupon) x30 easy count
7. GT squats x35

Put coupons away

6MoM

Dead bug shuffle – 7 yards each way

outlaws – 8IC each way

CoT

Talked about go30 goals for May briefly

Talked about benefit of the convergence and the encouragement of having others in this with us.

The main thing on my mind was habit formation. I like puzzles and though they aren’t really a problem in and of themselves, my small obsession with them can get in the way of much more important things (like family time) in my life. It is often the little habits we form that seem harmless, but can do the most damage in leading us away from vital, intentional living.

Mad dog shared how much he enjoyed family reading time when he was younger.

Dad Joke shared his creative habit of creating “dad jokes” and how that has been a good thing for him and others.

Deacon brought up that it is perhaps time for some other PAX to be encouraged to step up and lead some of the workouts. Yuss!

Ghost out

AO: The Oakery

QIC: Ghost

PAX: Ram, Dad Joke, Rubik, Output, Deacon, Fishman, Mad Dog, Revolutioon

Conditions

50, showers

Warm up

SSH x 20IC

Imperial Walkers x 10IC

Scissor Arms x 8IC

Daisy Pickers x 12IC

on your six – side ankle touches x20IC

single leg bridges x 10 IC each side

dead bug shuffle 10 feet each way

Bring Sally Up – with single arm plank leg lift

The Thang

Mosey to Coop Road

Bataan Death March – 3 burpees up the hill then back and up the side road and back

Stop for 10 squats and 10 merkins in a circle on awkward cadence (holding for random amounts of time before coming back up)

Mosey around meadow path at school and back to flag pole

6MoM

Reachers (squat to jump/reach) x20IC

Ankle touches x20IC

calf raises – 20 seconds each leg

Reverse Snowman x20IC

Merkins x20IC

Frozen Freddies x 20IC

CoT

You practice like you play

F3 is like practice for the adversity we face in life. That’s why we meet outdoors rain or shine. It gives us a chance to handle whatever life throws at us. That’s why we left the cover today even though it was raining. The next couple of months will be relatively easy, but will we be able to build a movement at the Oakery that lasts through the winter? It remains to be seen.

We are preparing for difficult times that will lie ahead – Ephesians 6:13

Ghost out

AO: The Oakery

QIC: Ghost

PAX: Ram, Dad Joke, Rubik, Output

Conditions

50, overcast, dry

Warm up

SSH x 20IC

Hillbillies x 10IC

Halos x 8IC

Windmills x 10IC

leg swings forward x 8OYO each way

leg swings sideways x 8OYO each way

calf raises – 15seconds OYO

Mosey around to get coupons.

The Thang

Complete in any order OYO

Laps around school x5

Donkey kicks x50

Coupon manmakers x50

Coupon curls x50

Shoulder press w/ feet on picnic table (coupon press for modification) x50

Bonnie Blairs x50

Coupon shrugs x50

6MoM

No time

CoT

Talked about go30 goals for May and encouragement to attend the convergence.

My goal is to at leasts once during each meal focus consciously on chewing and swallowing my food before taking the next bite. Rubik wants to do 10 pullups twice per day. Dad Joke wants to connect better with some friends. Ram wants to be on time to his various commitments

Rubik asked for prayer for leading his Bible study group on Thursday

Ghost out