BACKBLAST 4/15/2025

AO: #the-executive

VQIC: @Easy

PAX: @jockey @Wild Turkey @Billboard @Ace @Apple Bottom @Pig @WATERBOY @ZAP @Spectre @Throne @Croft @Tinker

FNGs: 0

COUNT: 13

MOLESKIN: Windy and 52 degrees.

Planned a taxing VQ workout based on 4/15. Four corners with 15 sets. 

WARMO:

Mosey to the Amphitheater

Arm circles front / back 10 each

Motivators starting at 4

Grady Corns 10 IC

Abe Vigoda 10 IC

Tin soldiers 10 IC

Grass grabbers 10 IC

Willie Mays haze copperhead style IC

Michael Phelps OYO

Neck Rolls

Mosey back to the White House parking lot

The THANG:

4 rounds:

• 5 Merkins, 5 Coupon swings, 5 coupon squats, Farmer carry to corner 2 RH,

• 5 coupon rows, 5 calf raises, 5 burpees, Farmer carry to corner 3 LH,

• 10 curls, 5 plank jacks, Farmer carry to corner 4 RH,

• 10 step ups, 5 chest press Farmer carry to corner 1 LH,

Crucible Merkin (Start in a wide merkin stance with hands much further out than shoulder-width. Rotate hands 90 degrees outward until they are facing away from the body. Perform a merkin.) 15

Mary:

Pickle pointers 15 IC

LBCs 15 IC

Bear Hold 15 seconds

Bird Dogs 10 IC

COT:

Announcements

#f3-5k-2025 April 26th

#f2 event tomorrow at Putt Putt in Erlanger then Garzellis. 17:30 start time.

New AO starting at Memorial Park in Independence in May - see @Ace for details

TAPS

Laurna, @Roscoe and kids

@Hobbs Dad (grandpa to @Smiles and @Baltic)

Those with aging parents

AISISOMSA

Backblast: Saturday April 12, 2025

AO: #the-executive

PAX:(18) @Crash @Chicago @Golden @Fugitive @Easy @Pig @Flip @Tinker @Snapper @Ace Boomerang @McFlurry @Heartbreaker @jockey @T-Rex @Throne @Billboard QIC @Forrest Gump

Moleskin: Chilly morning with a little breeze. Theme death by motivators!!!   

Warmorama:

Neck Rolls

Arm Circles

Motivators

Grass Grabbers

Abe Vigoda

Side Straddle Hops

Thang:

Curls

Squats

Mountain Climbers

Bird Dog

Motivators

Bent over Rows

Thrusters

Lunges then a mosey

Merkins

Rocky Balboa’s

LBC

American Hammers

Motivators

Plank for 30 seconds

Leg lifts to failure

Motivators

Shoulder tap relay to 100 every 20 (5 merkins)

Monkey Humpers

V ups

Big Boy situps

Pickle Pounders

Asked various PAX to lead a exercise

Cool down stretching

Prayers:

Laurna, Kyle @Roscoe and kids

@Hobbs Dad

@Billboard Dad

5k race success

All F3NKY PAX

Spring break travels come home safely

And anything I missed

COT; @Forrest Gump

As iron sharpens iron one man sharpens another

F3 on three 

BACKBLAST! 04/10/25

AO: #the-executive

QIC: @Crash

PAX: @Billboard @Chicago @Pig @Spectre

@T-Rex @Wild Turkey @mississippi. @bass   @Sup @Easy @Apple Bottom @Forrest Gump

Count: 13

Moleskin: A beautiful 60 degree evening, no rain, it was perfect for a @Crash Test.

Warm-o-rama:

I wanted to put burpees in the warmo just for @Sup but I didn’t. I just talked about it. 

Arm Circles IC

Flapjacks IC

Abe Vigodas IC

Tin Soldiers IC

Willy Mays Hays Copperhead Style IC

Grass Grabbers IC

Grady Corns IC

World’s Greatest Stretch

Michael Phelps OYO

The Thang: 11s

Coupon Squats-Side Straddle Hops

Overhead Press-Rocky Balboas

Coupon Curls-Imperial Walkers

Merkins-High Knees

Finished perfectly at 19:15

Announcements: F3 5K for Laurna on Saturday April 26th at Pioneer Park.

F2 Event next Wednesday April 16th 5:30PM at Erlanger Putt Putt. With dinner afterwards at Garzelli’s.

TAPS/Prayers: Pray for Laurna and her family.

AISISOMSA

F3 on 3

@Crash Out! 

Blackblast: 04/08/2025

AO #the-executive

QIC: @Baltic

PAX: @Hobbs @Apple Bottom @Pig @Easy @irish @Crash @squire @Flip @indy (FNG, PP @Forrest Gump, BB @Flip et. al) @Forrest Gump @Flyer @jockey @Wild Turkey @Baltic

Count: 14

FNG: 1

Moleskin: It was an AARP meeting tonight with sunshine shinning in our Old Kentucky Home. The say imitation is the biggest form of flattery, however tonight's BD was more so inspired by laziness. I had a week off and needed to kick some @$$ for not being able to make it to a BD....so I sought out a hard workout from our fellow PAX over at #the-amazon-. Courtesy of @ZAP for introducing the "HARD MILE"

WARM-O

 SSH-Baltic Style Cadence 10x

Arm Circles IC -10x

Flapjacks IC - 10X

Grassgrabers IC 10X

Willie Mayes Hays Copper Head IC 10x

Worlds Greatest Stretch

OYO

The THANG

F3 Version of the "Hard Mile" . 30 Min no break

PAX Broker up into Groups of 3 and circled the White House parking lot which was ~875ft. 8 stops total. 6 laps would get us our mile, but we were fortunate enough for some to get to 3. @Hobbs @Flyer led the way for us this evening!

Stops followed this order and repeated when you did the 4th exercise

• Burpee broad Jumps - 109feet

• Alternating Forward leg lunges -109ft

• Bear crawl -109ft (modified to Walking Tin Man as needed)

• Run/mosey -109ft

5 min of MARY:

BBS10 OMU

LBC 20 OMU

American Hammers...extra credit if you were able to sing some Toby Keith along the way @Hobbs @Pig...After I heard them singing Red White, and Blue...I had Simon and Garfunkel then picked our next exercises

Flutters 20IC

Bird Dog 10OMU

V Ups 20 OMU

Announcements:

A few PAX are going to recomplete the Bi-Annual fitness test at Freedom Park at 17:30 on 4/10/25  as they weren't able to make then head to @Crash's BD at #the-executive

#f2 at Putt Putt Golf in Erlanger on April 16 at 17:30 then Garzellis afterwards. All are welcomed!

#f3-5k-2025 is this month! Let's have a great showing. Time, Talent, and Treasure are all ways we can ensure a successful event.

COT:

Laurna and their family.

Those we hold in our hearts.

This evening I shared the Jesus Prayer. It's a short prayer that can help put yourself in the right mindset as you begin to reflect and ask for God's Mercy.

Lord Jesus Christ, Son of God, Have Mercy on me a Sinner.

F3 is built around the idea that their is a higher power than ourselves. Let us remember that we are not alone and that we must not leave anyone where we found them.

AISISOMSA

Origination of The Hard Mile:

The brain child of entrepreneur and hybrid endurance athlete Eric Hinman— a five-time Iron Man competitor who is known for sharing his training and nutritional wisdom online— the world’s toughest mile is at simple as it is sinister. Simple in that it only consists of four laps of a 400m track. Sinister in that you’re only ‘allowed’ to run the final lap, the preceding three laps are made up of a combination of burpee broad jumps, walking lunges and bear crawls. Sounds grim.

BackBlast!  “Who will stop the rain?!”

2025-04-03

AO: #the-executive

QIC: @Apple Bottom

Pax:@bass @Pig @Golden @Ace @Flip

@WATERBOY @Crash @Easy  @Farm Boy @Apple Bottom @T-Rex @mississippi

Count:12

FNG: 0

MOLESKIN:

Warm and rainy.  Rain started right on Q.  Heavy at times. But got it in before the thunder.

Warm-O

SSH IC 25

Grass grabbers 10IC

Tin soldiers  10IC

Abe Vigoda  10IC

Zig Zag hops one side to the other 

X-Factor 10CC

WGS

Mosey to the park road

Micheal Phelps oyo

The thang:

Circle of pain with songs about weather in the background to keep us upbeat. 

With a partner rotate around to each cone.

Each cone has 2 exercises. 

Do two sets each exercise for 45 seconds switching exercises with your partner on my Q

Then rotate to the next cone.

Cone one

Curls and imperial walkers

Cone 2

Squats

Grady corns

Cone 3

Shoulder press

High knees

Cone 4

Coupon Press

Calf raise

Cone 5

Lawn mower pull left / right

Cone 6

Dips

Plank jacks

Cone 7

Bent over rows

SSH

Cone 8

Flutter kicks

Coupon swing

Everybody made it through

In time for a little Mary.

LBC 15 IC

American hammers 15 IC

Announcements:

Great work on 5K so far but let’s really bring it home last few weeks!

With all this crazy weather keep an extra eye on slack for pivots in the BD .

@Billboard Billboard and I are going to do the fitness challenge from the convergence again on 4/10  at freedom park at 5:30 if anyone else that missed it wants to join and get a baseline. 

Keep directing people to the website for 5K and recruitment and BD ideas

@Crash  putt-putt F2 coming up in Erlanger!

@Tinker has the Q Saturday.

COT:

@Roscoe Continued prayers for laurna and family.

Prayers for students going to spring break and those who don’t welcome spring break.

Prayers for fellow HIMs and their families from other AO’s  @Slider @Grounds

Prayers for @Mississippi new friend and all sad clowns

@Ace prayers for storm damage and victims

Gratitude for all the HIMS getting stuff accomplished see @Soprano message on general.

@Apple Bottom took us out.

AISISOMSA F3 on 3!

Little F2 with water and Gatorade and trivia about rain post BD

I will try to share the rainy weather  play list in the #music channel. 

BACKBLAST: April Fools Pig Roast

Date: 04/01/2025

AO: #the-executive

PAX: @Pig Q, @Flip, @Billboard, @Golden, @Dumbbell, @Spectre, @Jag, Snake, @Apple Bottom @Easy

Count: 10

FNG: 5 - April Fools (0)

Moleskin; Perfect dry night mid 50’s little too wet grass for some.

 Warmo:

• Arm Circles IC 10

• Flap Jack IC 10

• Willie Mays Hays IC 10

• Abe Vigoda - IC 10

• Grass Grabbers IC 10

• Tin Soldiers IC 10

• Motivators from 5

• Grady Corns - IC 15

• Michael Phelps CC 10

• Mosie to the bandshell and do circuits 3 times and when done run up the hill and back

The Thang:

Do each circuit 3 times and mosey after

Circuit 1

• Arm Curls CC 15

• Dips CC 10

• Bonnie Blairs IC 5

• BB Sit Ups OYO 10

Circuit 2

• Coupon Press CC 15

• Heels to Heaven CC OYO

• Plank Jacks IC 10

• Merkins CC on my down 10

Circuit 3

• Coupon Squats CC 15

• Burpees OYO 5

• Rocky Balboa's IC 10

• LBC's IC 15

COT: prayers for Laurna and spring breakers

Backblast! Convergence Bi-annual Fitness assessment, Freedom Park

DATE: 2025-03-29

AO: #backblast

Q: @Number 5

PAX: @Pappy @Croft @Odd Job @Forrest Gump @Grinder @Hobbs @Baltic @McFlurry @Shutdown @WATERBOY @Gash @Ace @Pig @Tinker @T-Rex @Soprano @Hickory @Apple Bottom @Stark @Heartbreaker @2Pump @Dumbbell @Suits @Wallace @Suga' @Snapper @Jeff @Shades @Solo @Mr. Chow @Throne @Easy @Flip @Smiles @KOA @Fugitive @Wild Turkey @Backdoor @Vamos @Brat , Yogi (DR),

FNGs: None

COUNT: 43

MOLESKIN:

Couldn't of asked for a better morning for this, mid-60s and overcast...everyone apparent didn't get the memo about parking in the basketball lot ahead of time  nonetheless everyone made it to the courts for tje start, had a few stragglers as always coming in hot right on time. 40+ was a great turnout, lots of commitments with soccer and basballs games, think we would of had 60+ with everyone who wanted to come out!

WARM-O-RAMA:

SSH - 25 IC

Arm Circles - 10 F/R IC

grady corns - 10IC

abe vigoads - 10 IC

grass grabbers - 10 IC

will mays hayes - 10 IC

imperial walkers - 10 IC

mosey lap around the park on the course for the 12 min run

THE THANG: F3 NKY bi-annual fitness assessment, you-vs-you 

BACKBLAST: join the FIGHT

Date: 03/27/2025

AO: #the-executive

PAX: @Apple Bottom @Easy Mississippi @Flyer @Ace @Billboard  @Tinker @Baltic @Jeez ol Peet’s @T-Rex Rex(QIC)

Count: 10

FNG: 0

Moleskin:

Low 40s with no rain. Apparently it was a good night to watch the Reds and NCAA, but we still had 10 pax.

Warmo:

SSH, Willie mays hays and arm circles in cadence. Mixed up the warmo a little with a song-length set of Triple Pump Squat Jumps, 8 count in cadence. Then a

Mosey from parking lot around stone pavilion

The Thang: focused on the acronym FIGHT as we were 30-days-til-5k.

Partner A runs a lap while partner B completes 30 reps, the continues to next exercise (until partner returns from lap)…

Flamingo merkins

Imperial squatters

Gargoyles

Monkey Humpers

Thrusters

We ran this for about 10 minutes or until all have finished at least one round.

Next round:

Partner A planks while partner B completes 30 reps of each

Flutterkicks/ swap and plank

Imperial walkers / swap and plank

Grocery (coupon) carry, 30 steps and back / swap and plank

Heavy bicycle / swap and plank

Taps (shoulder)/ swap and plank

Mary was mostly mixed in but we finished with extra hard burpees called Yurpees until failure. Then

American hammers ICx25

Great to have THE @Soprano join for the COT which included a quote from Hebrews chapter 12:

“You have not yet struggled and fought agonizingly against sin, nor have you yet resisted and withstood to the point of pouring out your [own] blood.”

‭‭Hebrews‬ ‭12‬:‭4‬ ‭AMPC‬‬

https://bible.com/bible/8/heb.12.4.AMPC

It is great to have one another to encourage us to stay in the fight against apathy, sin, or “just life”! We are stronger together!

Prayers/Taps:

Laurna’s fight

AISISOMSA

F3 on 3 (edited)  

BACKBLAST

Date: 03/25/2025

AO: #the-executive

PAX: @Crash @Tin Man @Sup @Easy @Pig @Ace @Flip @Billboard @jockey @Hobbs @Butter @Tinker @Farm Boy (QIC)

Count: 13

FNG: 0

Moleskin:

Low 40s with rain. Lots of mumble chatter before hand about to stay under shelter or not. After consulting the radar I decided to proceed as normal and it cleared up and we were good to go! Wet parking lot but that’s never stopped us anyway.

Warmo:

Mosey to amphitheater

5 burpees

Grass grabbers

4 burpees

Tin soldiers

3 burpees

Worlds greatest stretch

2 burpees

Arm circles & flap jacks

1 burpee

Mosey back

The Thang:

Pax completed a version of the four corners. This was a self paced circuit which helped conform to any workout level.

• mosey to corner 1, 5 burpees, mosey back to start

• Mosey to corner 1, 5 burpees, inchworm merican to corner 2, 10 over head press, inchworm merican to corner 1, 5 burpees, mosey to start

• Mosey to corner 1, 5 burpees, inchworm merican to corner 2, 10 over head press, lunge to corner 3, 15 squats, lunge to corner 2, 10 overhead press, inchworm merican to corner 1, 5 burpees, mosey to start

• Mosey to corner 1, 5 burpees, inchworm merican to corner 2, 10 over head press, lunge to corner 3, 15 squats, bear crawl and/or crab walk and/or broad jump burpees to corner 4, 20 ssh, bear crawl and/or crab walk and/or broad jump burpees to corner 3, 15 squats, lunge to corner 2, 10 overhead press, inchworm merican to corner 1, 5 burpees, mosey to start

• Mosey to corner 1, 5 burpees, inchworm merican to corner 2, 10 over head press, lunge to corner 3, 15 squats, lunge to corner 2, 10 overhead press, inchworm merican to corner 1, 5 burpees, mosey to start

• Mosey to corner 1, 5 burpees, inchworm merican to corner 2, 10 over head press, inchworm merican to 1st corner, 5 burpees, mosey to start

Got crunched for time and didn’t get all the way through unfortunately.

Mary:

No time

Announcements:

F2 opportunity available Thursday night at barley corns in lakeside park.

Need more runners for 5k

Prayers/Taps:

Laurna’s fight

@Easy neighbor

There was another one or two but I forgot to write them down. My apologies!

AISISOMSA

F3 on 3

Backblast:

NCAA Bracket Buster Beatdown

 Date: Saturday, March 22

AO: #the-executive

 PAX: @Crash @Golden @boomerrang  @McFlurry @Loverboy  @Easy @Flip @Tinker @Hobbs @Wild Turkey @Ace @Brat @Snapper @Fugitive @Forrest Gump @Billboard

Q: @Billboard

Moleskin: Cool day in low 50s, PAX rolled in and we got after it in the dark with 15 strong.  True to his family, @Snapper rolled in a bit later and joined the fun.

Warmo:

SSH – Motivator from 7

Neck Rolls

Arm Circles – x 8 IC Front/back

Abe Vigodas x 9 IC

Tin Soldiers x10 IC

Grass Grabbers x10 IC

World’s Greatest Stretch

The THANG: 16 exercises laid out in a 16-team March Madness style bracket. The seed indicates the number of reps of that exercise. After a game was played (i.e. exercises performed), 3 PAX shot a free throw. If ANYONE made it, the higher seed wins and moves on to the next round, else the lower seed moves on.

After each round of games, the PAX run a suicide run on the b-ball court, with increasing reps of a designated exercise at each trip to the baseline. Suicide reps: Run to each and back to Baseline for exercises

Free throw line and back, 4 reps.

·    Half line and back, 8 reps

·    Opposite free throw line and back, 12 reps

·    Full court and back, 16 reps

·

Suicide exercises at the end each round:

·    Round 1 = Bobby Hurleys

·    Round 2 = Merkins

·    Round 3 = Squats

·    Round 4 = SSH

Mary

No time for Mary

Announcements:

5k April 26, runners/walkers, volunteers and sponsors needed.  Convergence next weekend 3/29 at Freedom Park in Edgewood – sign up to bring something for F2 after. Shirt order is still open, jump in this if you want F3 swag.

COT:

Prayers for Laurna and her family, and for success of 5k efforts for them.  For kids considering suicide, especially Boone County teens who have taken their lives recently.  Physical and spiritual healing for those in need

@McFlurry took us out in prayer

AISISOMSA

F3! (edited)  

BACKBLAST: 03/20/2025

AO: #the-executive

Q:  @Hobbs

PAX: (18)  @Forrest Gump  @Crash @Wild Turkey @Billboard @Baltic @T-Rex @Soprano @Mississippi @Ace @Stallion @Sup @bass @Wilson @Fugitive @Tinker @Pig

FNG:  Roscoe(Kyle Hubbard) PP @Outlier  BB @Pig

Moleskin:  First day of Spring. Chilly to start but that did not last long.  Lively group ready to get to work!  Appreciate these HIMS.

Warm-O-Rama:

Abe Vigoda 8IC

Tin Soldier 9IC

Arm circles 6IC

Puffins 6IC

Willy Mays Hayes 8IC

Worlds Greatest Stretch Hobbs style

Motivator from 5......ahh the sweet sound of motivators in cadence!!

Thang

EMOM 2 cycles of 10 exercises...10 minute BD for total of 20 minutes.  Long 20 minutes  These reps were pretty good; not alot of down time with this set up.

Buy in for each exercise is 4 Burpees plus the following.

Total 80 Burpees...

Burpees are the Broccoli of F3...not crazy about them but we do them anyway because they are so good for us!

•  10 Thrusters

• 10 HillBilly Squats 2 is 1

• 10 Overhead Press

• 10 Lunges 2 is 1

• 10 Lawn mower pull 5 each arm

• 10 Imperial Walker Squat 2 is 1

• Sprint to driveway start

• 10 Prisoner Squats

• 10 Thrusters

• 10 Coupon Rows

Wave of Merkin to 10....this was brutal...

Mary:  Pickle Pointers on my up and down

Bird Dog on my up and down

Option to do 20 Burpees to make it an even 100 for the BD.   Hell YES!  Thank you sir may I have another!

Announcements:

• F3 5K – Seek sponsors and help raise funds for this great cause

• Keep working on teh F3 5k sponsors.

COT:

• Laurna cancer battle –Laurna's husband Kyle(Roscoe)  was at the BD.  @Billboard assured him that his family was in our prayers at every BD throughout F3 NKY.  @Soprano offered F3 assistance however needed.  Roscoe has a good base of friends and family.  Many others offered up prayers and thoughts.

• @Heartbreaker kidney healing for whatever is going on in his situation

• And all those prayers I forgot. 

Hobbs took us out in prayer.  Proverbs 3:5-6  Keep the faith.  We are not in charge.

As iron sharpens iron, so one man sharpens another.

F3 on 3!

BACKBLAST: 03/18/2025

AO: #the-executive

PAX: (15) @jockey @Forrest Gump @Tin Man @Butter @By-The-Minute @Splat @Golden @Scarecrow @Crash @Wild Turkey @Billboard @Dumbbell @Easy @Apple Bottom @Tinker (QIC)

Moleskin: The temperature was at the sweet spot of 70-ish degrees. This is where it’s not too hot, not too cold, and just right for some questionable decision-making. With Murder Bunnies it only made sense to move the beatdown from the safe, dry parking lot to the lush, welcoming grass. Sure, it had rained recently, and sure, the grass was more of a swamp than a field, but what’s a little mud between friends?

 As soon as the first set of merkins hit, I and many others realized this wasn’t just any mud, it was the kind of mud that clung to shoes, coupons, and many wore it which made us grown men question our life choices. But hey, it added resistance, right? Burpees turned into slip-and-slides, bear crawls felt like trench warfare, and every step came with the delightful squelch of a shoe losing the battle against the earth.

Next time, maybe we’ll just embrace the parking lot. Or not.

Warm-O-Rama:

Abe Vigoda 10IC

Tin Soldier 10IC

Seal Claps 10IC

Motivator from 7

Michael Phelps OYO

THE THANG:

Measured out 50 ft and setup cones

Cone 1 – 25 Merkins

Lt. Dan’s Magic Legs

Cone 2 – 14 Cactus (no cheat) Jump Squats

Lt. Dan’s Magic Legs back to cone 1

Set 2:

Cone 1 – 25 Cinder Block Plank Jacks (toes down & up = 1)

Murder Bunny travel

Cone 2 – 14 Cactus (no cheat) Jump Squats

Reverse Murder Bunny back

Set 3:

Cone 1 – 25 Squat Thrusters (with cinder block)

Bricklayers travel

Cone 2 – 14 Cactus (no cheat) Jump Squats

Bricklayers back to cone 1

Set 4:

Cone 1 – 25 Coupon Rows

Bearcrawl travel

Cone 2 – 12 Burpees

Bearcrawl travel

Set 5:

Cone 1 – 25 Cinder Block Plank Jacks

Murder Bunnies

Cone 2 – 12 Burpees

Bearcrawl Block Trap  or something like that or Rifle Carry 

We did another round of something I just don't remember but thought it was 10 squat thrusters and 12 burpees but can't remember what the mode of transportation was. Respect syndrome! 

MARY:

Mosey from swamp land to White House parking lot

American Hammers 15IC

Freddy Mercuries 15IC

Heel to Heaven on my up 15

Flutter Kicks 15IC

Mosey to bathrooms by tennis courts and back to coupons

Coupon Curls 15IC

@Tinker devotion - At that time they will call Jerusalem 'The Throne of the LORD,' and all the nations will be gathered to it, to Jerusalem, for the name of the LORD; nor will they walk anymore after the stubbornness of their evil heart. Jeremiah 3:17 NASB95 Full devotion on #f3

Announcements:

• F3 5K – Seek sponsors and help raise funds for this great cause

• Kyle should be on-site at #the-executive Thursday night. Come out and support! 

• Convergence Saturday March 29th at Freedom Park, pot luck so be on lookout for sign up. Also #the-executive Bible Study will move to this location for this Saturday at 6am. All is welcome, come on out.

COT:

• Laurna cancer battle – be in prayers for all to see the mighty work of the Lord. Believing in Jesus name that Laurna will not only receive a financial blessing but a healing from this 5K.

• @Apple Bottom praise and respect for @Billboard and his efforts with leading #the-executive

• @Apple Bottom Aunt who needs prayers for chains to be broken from drug addictions

• @Wild Turkey better half experience issues from previous surgery, prayers for healing

• @Crash & @Billboard's Dad's prayers for healing and recovery

• @Scarecrow praise on graduation soon. 

• @Heartbreaker kidney healing for whatever is going on in his situation

As iron sharpens iron, so one man sharpens another. - Proverbs 27:17

F3 on 3!

Backblast: Saturday , March 15, 2025

AO: #the-executive

Q: @Wreck it Ralph

PAX: @Apple Bottom   @Tinker  @Pig  @Wild Turkey @Ace @Hobbs @Golden @Billboard @Forrest Gump @Fugitive @Soprano @loverboy

Count: 14

FNGs: 1 FNG- Brat  PP @Ace BB @Soprano

Moleskin: 50’s with 100% humidity. Started at parking lot but ended up under cover due to rain n/lightning

Welcome FNG : BRAT

Warmorama:

Stretches- side stretch, reach for the sky, touch (try) your toes, hand squeezes, one leg up

The Thang:

Wreck It Stations:

2 exercises at each station and 1.5 minutes on each exercise for a total of 3 minutes

Station #1-  Air squats and wall sits

Station #2- Medicine ball and forearms rope

Station #3- Boxing gloves and pads

Station #4- Coupon curls and curls with bands

Station #5- Crunches and planks

Station #6- Side straddle hops and calf raises

Station #7-  Overhead press with coupons and front raises with bands

Station #8- Merkins and coupon press on ground

Station #9- Penguin taps and and ab roller

***Stopped every once in a while and did some burpees

Announcements:

Laurna 5K updates from @Soprano

Discuss Independence AO

Prayers/Taps:

Continued prayers for Laurna and family

Continued prayers for all men at F3

COT:

@Wreck it Ralph led us out in prayer…

AISISOMSA- As iron sharpens iron, so one man sharpens another. F3 on 3. 1, 2, 3- F3! 

Backblast: Thursday, March 13th, 2025

AO: #the-executive

Q: @Golden

PAX: @Pappy - NKY F2 @Tinker @Slapstick/Slappy @Throne @Pig @Chicago @A.C.T. @Steeple @Wild Turkey @Flyer @T-Rex bass @mississippi @Ace @Leno @Hobbs @Crash @Farm Boy FNG Logan Grimes Hey Dud @Golden @irish @Flip

Count: 22

FNGs: 1 Hey Dude. PP @Crash. BB @Farm Boy

Moleskin: 75 degrees with 30% humidity. Pretty much perfect weather conditions. Welcome FNG Logan Grimes from West Virginia, now lives in NKY. He did the work out in Hey Dudes shoes and said he always wears them.   Props to him, you got to respect the commitment to Hey Dudes.

Warmorama:

Abe Vigodas

Tin Soldiers

Grass Grabbers

Willy Mays Hayes

Arm Circles

The Thang: Pyramids

# 1 (10-15-20-15-10 reps)

Squats

Merkins

Overhead Press

BBSU’s

# 2 (10-15-20 reps)

Rocky Balboas

Jump Squats

American Hammers

Mountain Climbers

Extra (EMOM for 5 minutes)

5 Burpees + 10 Chest Presses

Mary: (2 sets, 15-10 reps)

LBC’s

Box Cutters

Flutter Kicks

Announcements:

F2 event still in the works updates from @Crash

Laurna 5K updates from @Tinker and @Pappy - NKY F2

Special morning workout at #the-amazon- tomorrow

Prayers/Taps:

@Slapstick/Slappy had great words of motivation for Laurna and her situation

Unemployment in @Crash inner circle of family/friends

COT:

@Golden led us out in prayer…

@Golden As iron sharpens iron, so one man sharpens another. F3!

F2:

It was a nice night so much of the PAX hung out for a bit afterwards. 

Backblast 3/8/25

AO: #the-executive

Q: @Baltic

PAX: @Smiles, @Golden, @Tinker, @Pig @Snapper, @Heartbreaker, @Flip, @jockey, @McFlurry, @boomerang, @Farm Boy, @Chicago, @Butter, @Throne, @Crash, @Wild Turkey, @Apple Bottom, @Baltic

FNG @loverboy @white tail

Count: 20

Moleskin: Feelin Thirty and Flirty. PAX were talkative from start to finish. Happy that we had sunshine, but disappointed next week, we're back to starting in darkness for a short period. Pace was set fast from start to finish. Many thanks to those that survived my 1st SAT Q!

Warm-O-Rama

Grass Grabbers 10 IC

Arm Circles 5 Small and Big IC

Flapjacks 5 Small and Big IC

Worlds Greatest Stretch

OYO

THANG 1

PAX had to strut their stuff for either 1mile or 2 miles depending if they were in the Clydesdale or Thoroughbred group.

Clydesdales-

Every quarter mile, complete Nickels and Dimes (Suggested 50 Penguins (or other core) and 10 Merkins or Squats (alternating)

1st Stop Homestead

2nd Stop St Pius last driveway

3rd stop & turnaround Edgemar

4th Stop Pius Driveway

Thoroughbreds

Every half mile, complete Nickels and Dimes (Suggested 50 Penguins (or other core) and 10 Merkins or Squats (alternating)

1st Stop St Pius last Driveway

2nd Stop Village Dr

Turnaround at Shoppes of Dudley entrance

3rd stop Village Dr

4th Stop St Pius last drive

Mosey to St Pius Fields

THANG 2

B&B Riverboats

Hill repeats with BBS at the top of the hill and Burpees at the bottom of the hill completing 11s

Mosey back to parking lot

THANG 3

A quick Deck o Death

Suit represents exercise, number represents reps

Spades- Thruster

Clubs- Curls

Diamonds- Chest Press

Hearts- Coupon Flutter Kicks

Joker- 5 of each

Announcements: Convergence on 3/29 at Freedom park, starting Tuesday we will move all Qs over near the Whitehouse, park by the tennis courts, VQ for @Spectre on Tuesday!

COT: @McFlurry and family, Lorna, those we hold in our hearts 

Backblast! 30 min AMRAP

DATE: 2025-03-06

AO: #the-executive

Q: @Dumbbell

PAX: @Flip @Ace @Dumbbell @Farm Boy @Pig @T-Rex @Tinker @Wild Turkey @Easy @Chicago , Squire, Mississippi, Bass

FNGs: None

COUNT: 13

Cold front coming through, but was good to be back to Q at #the-executive.  Also, had someone from City of Edgewood to take pictures.

WARMUP:

20 IC Bat wings (because they’re everyone’s favorite)

OYO Michael Phelps

10 IC Willie Mays Hays

Any other stretching OYO

THE THANG:

30 min AMRAP

Run a lap

Do a round of

5 swings

10 merkins

15 squats

Repeat adding another round each time

Walked a lap to cool down

MARY:

10 IC overhead March

ANNOUNCEMENTS:

Laurna’s fight 5k

Convergence

COT:

A lot of prayers of both praise and need

@Pig took us out

Carry on

DB 

BACKBLAST: 03/04/2025 Pig Roast

AO: #the-executive

PAX: (24) @Pig AOQ, @Hickory, @Golden, @Sup, @Baltic, @Soprano, @A.C.T., @Apple Bottom, @Hobbs, @Smiles, @Wild Turkey, Snake, @Jag, @Ace, @Spectre, @jockey, @Droopy, @Tinker, @Chief, @Slapstick/Slappy, @Farm Boy, @Easy, @Eagle, Checkmate

FNG’s (None)

Moleskin: Warn 66 degrees and breezy perfect night

Warmarama

Arm Circles IC 10

Flap Jacks IC 10

Willie Mays Hays IC 10

Abe Vigoda - IC 10

Grass Grabbers IC 10

Tin Soldiers IC 10

Grady Corns IC - 10

Michael Phelps CC 10

The Thang

We will do each circuit 2 times with 45 seconds of work

and 15 seconds of rest for each exercise

Chest Press - Bent Over Rows - Grave Diggers -  Random Trivia (Burpees or Curls)

Rifle Carry to the light and back

Plank Jacks - SSH - Mountain Climbers - Random Number Trivia (Burpees or Al Gore)

Mosey to the light and back

Squats - Alternate Lunges - calf raises - Random Number Trivia (Burpees or Bobby Hurley)

Farmer's Carry to the Light and back

BB Sit-ups - Rope Pulls - LBC's - Random Number (Burpees or Freddie Mercuries)

Karaoke to the end and back

Announcements:

Laurna 5k signups

Congrats to #the-executive for winning the Frozen Weiner contest in February and @Soprano passed out patches

At #the-executive BD’s start meeting by the White House.

Taps and prayers: for Laurna and her fight against brain cancer. For @Hickory 2.0 baby Regina, lent coming for all PAX members and someone knew someone with colon cancer. Also @Blimpie still recovering.

AISISOMSA F3 on 3!! 

BACKBLAST: 3/1/2025

AO: The Executive

PAX: @Snapper @Spectre @Billboard @Apple Bottom @Pig @Wreck it Ralph @Wild Turkey @McFlurry @Rebound @Eagle @T-Rex @Slapstick/Slappy @Flip @boomerang @Heartbreaker (QIC) @Hobbs @Irish

Moleskin: a little chilly, but we kept moving and warmed up

Warm-o-rama:

Michael Phelps

Grady Corns

Static arm stretches

Willie mays hays

Worlds greatest stretch

Thang:

Lap around the park

150 SSH

50 box jumps

50 merkins

50lbcs

50 squats

Another lap around the park

75 SSH

25 box jumps

25 merkins

25 LBCs

25 squats

We then listened to “Tubthumping” by Chubawumba and did a burpee every time the word “down” was said

Mosey to the basketball courts

Suicides

Suicides w/ Bobby Hurleys

Suicides w/ Squats

Walk over to the band shell

3 rounds of Rocky Balboas-> 1 minute on, ~30 seconds off

Mosey back up to the parking lot

Announcements:

-5K coming up, signups are open

-convergence happening at Freedom park, all AO’s will be closed that day

-NWF Wrestling at Bircus Brewing on March 8th

-McFlurry (and a few other HIMs if I remember correctly) will have a chance to promote F3 on a local TV station

-The Executive won the “Frozen Weiner” contest…but that doesn’t mean to take your foot off the gas, KEEP BRINGING FNG’S!!!

TAPS:

-health and wellbeing of loved ones

-Slappy’s son was admitted to UK

AISISOMSA 

Backblast! 

Date: 2/27/25 Thursday eve

AO: #the-executive

Q:  @Ace

PAX:  @Spectre  @Baltic @Slapstick/Slappy @Waterboy. @Throne. @Dumbbell @Ace

Count: 7

Disclaimer: I am not a professional, I don’t know your status today, push yourself, don’t hurt yourself.

Modify as necessary.  That said, there are no 10 counts tonight.  If you need a break, don’t stop moving.

If you can’t breathe, just move your toes.  If you can’t do a merkin, do calf raises.  Push yourself, keep moving, you got this!

WARMO –

Grady Corns,Tin Soldiers, SSH

Finish up Warmo with an ACE style World's Greatest Stretch (with Merkins and Chinooks)

THANG – each will be 10 IC ---

however, for SSH we take turns holding 3 pound dumbbells while SSH

         URKINS on coupon                                    SSH         

         Heavy Mercuries with coupon                SSH

Kneeling coupon presses                          SSH         

Coupon presses on 6                                  SSH

Plank Jacks.                                                 SSH

         Pinnacle Chinook Relay to 100.               SSH

         10 Lunges out.                                            SSH

          10 lunges back.                                         SSH

Sobriety Test leg lift count 30 seconds   SSH        

Sobriety Test leg lift other leg                  SSH

        Big Boy Situps                                              SSH               

        Plank Jacks                                                   SSH

Merkin Shoulder taps                                SSH            

Monkey Humpers                                      SSH

Curls                                                             SSH             

Arm Circles/Flapjack                                 SSH

Plank Hi/Lo’s                                              SSH

Squat Hold Relay, merkin on your count.  SSH

MARY

         LBCs, Penguins, Rocky Balboas, and more

Announcements:  don't forget Bible Study at 6am.  5K, March Convergence

COT:  Laurna’s Fight, various health, Golden’s M surgery in morning, and gratitude.

AISISOMSA

F3 on 3!!!

Nice to see @Apple Bottom after COT

Closing apologies, I had dizziness at end, and was completely out of it Friday due to the dizziness / ear infection.  I’m sure I don’t have all the prayers or have all the exercises in the correct order above… 

Blackbast: 2/25/2025

AO: #the-executive

PAX(20) @Spectre @Throne @Slapstick/Slappy @Dumbbell @Wild Turkey @Sup @A.C.T. (FNG) @Billboard (BB) @Tinker @Forrest Gump @Farm Boy (BB) @SAP (FNG) @Heartbreaker @Golden @Apple Bottom (BB) @hollywood (FNG) @Hobbs (BB) @Drywall (FNG) @Greased Lightning @Baltic (PP of all 4 FNGS!!)

FNGs- 4

Moleskin- 50s and @Billboard was dropping layers by the exercise. PAX were chatty tonight and awful excite to Tango with their new partner during the BD. Most PAX were thankful that we didn't get to hear the sweet voice of Sting and the rest of the Police as no time for Roxanne this evening.

WARMO

Neck rolls 10&10 civ count

Arm circles 5 small and large

Flapjacks 5 small and large

Hip circles 5 (If these don't have a name I'm calling them SpongeBob... @Dumbbell would prefer them to be Newcaths...I think he's jealous he didnt get to go to the cool kids school)

Flamingo 10-second hold each leg

Ankle stretches- toes heels outside inside. Walk 3 parking spaces up and back with each exercise

Motivators from 5

Anything else you need

THANG: Takes two to tango

Exit the parking lot, go right and head to the main drag, right towards clock Tower, rifle carry with a partner switching every 15 seconds

At the clock Tower, get a new partner

In honor of my son's 3 month birthday today...100 side straddle hops, big boy sit-ups, and step ups (2 is 1)

Farmer carry to auditorium switching every 15 seconds with new partner

With a group of four, complete wall sits with coupon rotation 20, up and back is one

Same group of four complete 300 merkins, two will mosey to far shelter and back while 2 complete merkins

Mosey back to the parking lot with coupon, (MoT, decide/ no preference)

OMU/OMDs

20 curls

20 chest press

20 squat

20 dips

20 bent over rows

Announcements: 5K for Laurna, FNG challenge is wrapping up, Convergence to Freedom Park on March 29 for 2yr F3NKY anniversary, AOs are closed that day and Bible Study will move to Freedom Park, still at 6AM

Prayers:

Billboards dad, those going through health procedures, Laurna, Wild turkey family, those we hold in the silence of our hearts,

Apologize I didnt catch them all 

Backblast

Date: 2/22/25

AO: #the-executive

QIC: @Apple Bottom

Count 20

FNG: 3

Rebound pp @Hobbs  bb @Billboard

@duke pp @Easy bb  @Hobbs

@Iceman pp @Wreck it Ralph bb @Tinker

Welcome HIMs! Hope to see ya back very soon!

PAX:

@Hickory @Steeple @Throne @Tinker

@Flip @Billboard@rebound

@Pig

@Iceman @McFlurry @Snapper @Wreck it Ralph @Forrest Gump

@Heartbreaker

@Wild Turkey

@Hobbs

@Easy @Apple Bottom @Throne @Irish

Moleskin: chilly 19 degrees but dry. 

Minimal ice or snow in the lot so let’s get moving.

Warm—0

Arm circles IC

Flap jacks IC

Grass grabbers IC

Willy mays hays Copper head IC

Walk around the parking circle to get the mumble chatter out of the way.

WGS IC

Tin soldiers IC

Jog around the circle.

Stretch as needed.

The THANG :  “FACE OFF”

Three cones 20yds apart ish

10 pax on far cone

10 pax on near cone

Exercise called out

Mode of trans to middle cone

Exercise completed

Mode of trans back to home cone.

Repeat

Rifle carry from parking lot to flag pole.

OHC 15IC

run

Grady corns IC 20

Run back

Curls 20IC

High knee

Calf raise

High knee back

Squats 15 IC

Rifle carry

Bb sit up 20 cc

Rifle carry back

Coupon Press 2OIC

Butt kickers

Monkey humpers 10IC

Butt kickers back

Coupon dips 20 CC

Alternating  Lunge

Carolina Dry Dock 10CC

Alternating lunge  back

Lawn mower pulls 10CC

Farmer Carry

Rocky B

Farmer carry B

X2 once for each arm

Bent over rows 20C

Bear crawl

Imperial walker 10IC

Bear Crawl back

Erkins 20CC

Side walk( crab walk )

Crunches 20IC

Sidewalk back

Skull crusher: 13cc

Broad jump

American hammer 10IC

Broad jump back

Grave diggers 10IC

Politician

SSH 15IC

Jump rope 20IC

Inchworm with squat thrust to move

Penguins 20IC

Inchworm back

Coupon shrugs IC

Karaoke

Merkins CC

Karaoke back

Walk with a purpose to the flag pole

Get chat it up with fellow HIMS especially FNGs and other frozen wieners.

20 merkins on the side walk to advertise @Pappy - NKY F2 never hurts.

Jog back to parking lot.

Try to ignore the lady getting pulled over in the park entrance.

20SSH IC to end

Announcements:

@Tinker updated us on 5K

March is around the corner. @Pig for help with a  VQ. Also check website and BACKBLAST for help.

Breakfast afterwards

Keep giving it away bringing in FNGs get them out of the sad clown state

COT

Praise:  so grateful for this group and the impact it has on my life.

@Tinker prayers for Laurna.

@Hobbs for his big day

@Smiles for his wedding today!  Please pray for him and his bride.  Send him some love and encouragement today.

@Ace to feel better.

@Wreck it Ralph SIL and family.

@Wild Turkey for his girlfriend recovery.

All other intentions stated and not stated.

@Hickory  and his M who is ready to deliver anytime.

AISISOMSA

F3 on 3!

Thanks All the HIMS that came out on a cold day and felt with my cracking voice and eventually lack there of any voice.

Thanks all the HIMs that came to the winter picnic!  For some F2 !  Great to see @Butter @Fugitive @Leno!

Thanks @Billboard @Easy for cooking!

Sorry for the video apparently my aim was off. 

Date: 2/20/25

AO: #the-executive

Q: @Ace

PAX: @Flip @Golden @Ace

FNG: 0

Disclaimer: I am not a professional, I don’t know your status today, push yourself, don’t hurt yourself.

Modify as necessary.  That said, there are no 10 counts tonight. If you need a break, don’t stop moving.

If you can’t breathe, just move your toes. If you can’t do a merkin, do calf raises.  Push yourself, keep moving, you got this!

WARMO – each 15 IC

Grady Corns, SSH, Tin Soldiers, SSH, touch the toes, SSH

Finish up Warmo with an ACE style World's Greatest Stretch (with Merkins and Chinooks)

THANG – each will be 10 IC ---

however, SSH will be 15 IC & we take turns holding 3 or 5 pound dumbbells while SSH

URKINS on coupon                SSH

Heavy Mercuries with coupon      SSH

Kneeling coupon presses           SSH

Coupon presses on 6               SSH

Repeat the set once

Sobriety Test leg lift count 30 seconds SSH

Sobriety Test leg lift other leg       SSH

Big Boy Situps                        SSH

Plank Jacks                         SSH

Merkin Shoulder taps                SSH

Monkey Humpers                  SSH

Curls                              SSH

Arm Circles/Flapjack                 SSH

Plank Hi/Lo’s                      SSH

Finish up with a Squat Hold Relay while Chinooking count to 100 (cut short for time)

Announcements: Saturday special breakfast after beatdown, don't forget Bible Study at 6am. 5K, March Convergence

Devotional - James 1:19  So then, my beloved brethren, let every man be swift to hear, slow to speak, slow to wrath.   Let us as men of integrity be the calming presence in our families, in our workplace, in the marketplace.  Let us take the action of being patient, and by doing so, be powerful forces of good.   For those around us, patience creates a better world. It fosters kindness, strengthens relationships, and allows grace to flow. When we practice patience, we reflect God’s love and give others space to grow.  Patience is a discipline, an action, a choice.

COT: @Grounds M, @Wreck it Ralph SIL, @Smiles, @Hobbs, @Baltic  and gratitude.

AISISOMSA 

BACKBLAST

Date: 2/18/2025

AO: #the-executive

PAX: @Ace @Sup @vanpelt @Billboard @Flip @Easy @Hickory @Baltic @Farm Boy (QIC)

FNGs: 1 @Irish PP: @Flip BB: @Billboard

Count: 10

Moleskin:

High teens with the feels like in the single digits. It was cold and uncomfortable, but the parking lot was dry with no snow.

Warmo:

Mosey to clock tower

Arm circles IC

Flap jacks IC

Worlds greatest stretch

SSH IC

Mosey back to parking lot

The Thang:

• 5 burpees, bear crawl 15 yards, mosey back, rinse and repeat twice

• 20 squats, crab walk 10 yards, mosey back, rinse and repeat twice

• 10 cactus jump squats, Lt. dan magic legs 5 yards, 10 cactus jumps, Lt. Dan magic legs back, rinse and repeat twice

• 20 lawn mower pulls (10 each arm), Inch worm merkins 15 yards, mosey back, rinse and repeat twice

• 5 man makers, reverse bear crawl 10 yards, mosey back, rinse and repeat twice

• 10 Carolina dry docks, Bear crawl 5 yards, mosey back, rinse and repeat twice

Mary:

• XY’s IC

• X&Os 45 seconds swapping every 5 seconds

• LBC IC

• Flutter kicks IC

• BBS CC

Announcements:

Breakfast following beatdown on Saturday 2/22 at #the-executive

5k details are emerging be on the lookout for more

Convergence in late March

Taps:

@Hickory soon to be born baby

@Baltic friends pregnancy

Laurna’s Fight

AISISOMSA

F3 on 3

BACKBLAST—Saturday 2/15/2025

AO: Executive

Q: Wreck It Ralph

PAX: @Throne @Pig @Golden @Forrest Gump @Hobbs @McFlurry @Hickory @Apple Bottom @Heartbreaker @Tinker @Crash @Billboard @Ace @Wild Turkey

FNGs: 1

PP: brother @Heartbreaker

COUNT: 16 w/Boomerang

MOLESKIN: Freezing rain   and windy!!

WARMUP:

SSH IC

Stretches side to side

Stretch- touch your toes (or try to)

Merkins

Burpees

The THANG:  Boxingish Workout Theme in the pouring down rain !!!

We did 1.5 minutes OYO each exercise/3 minutes at each station and then switched stations.

ALL     OYO with 2 men at each station!

Medicine Ball/Rope roll-ups w/7.5 lb weight

Boxing  gloves with pads (one guy boxed while the other guy held pads)- rough day for @Heartbreaker holding pads for @Hickory.  Did a great job! 

Merkins/Air Squats

Crunches/Planks

Overhead press w/ coupons

Ab Roller/Coupon press

Curls for the girls with dumbells and coupons

COULD NOT MOSEY DUE TO POURING/FREEZING RAIN!  Safety First!!!

Broke away from stations into circle :

Counted to 100 (shoulder taps) for one break

Counted to 76 (shoulder taps) on next break

Did some crunches, flutter kicks, monkey dumpsters, merkins, Wreck it Ralph did some yelling, passed medicine ball around circle while on our backs and then carried medicine ball (one person at a time) around circle while everyone popped an air squat.

There was some AWESOME music by DJ RALPH 

Welcome SNAPPER- FNG NO MORE!!!!

GOING TO CELEBRATE  TIPPER “61” a Panera!!!

Prayers for @Wild Turkey  significant other, loved ones during Valentines  Day, Lauren and family and other requests and praises!!!

Wreck it took us out in prayer !!!

AISISOMSA

1-2-3-F3

 (edited)  

Backblast: Thursday, February 13th, 2025

AO: #the-executive

Q: @Golden

PAX: @Hobbs @Waterboy @Throne @Sup @Hickory @Ace @Tinker @Baltic @Crash @T-Rex bass @Golden (QIC)

Count: 12

FNGs: 0

Moleskin: 27 Degrees breezy and chilly. A few PAX grumbling about the cold and wind as we got started. Sun is setting later so a little sunlight at the beginning of the BD.

Warmorama:

10 IC arm circles, forward/backward.

10 IC Abe Vigoda’s

10 IC tin soldiers

OYO shoulder rolls (reverse)

OYO neck rolls (reverse)

Mosey

The Thang:

# 1 (repeat 2X)

15 CC squats (with coupon or without)

15 CC merkins

15 IC bent over rows

15 IC curls

# 2 (repeat 2X)

15 IC SSHs

15 IC High knees

15 IC Butt kickers

15 IC Rocky Balboas

# 3 (11s)

Merkins

Monkey Humpers

# 4 (repeat 2X)

15 IC triceps dips

10 IC step ups

20 IC mountain climbers

15 squats

Mary:

20 IC American hammers

20 IC penguins

20 IC flutter kicks

12 OYO BBSUs

20 IC LBCs

Announcements:

@Tinker 5k

@Crash F2 cyclones game

Prayers/Taps:

Laurna

Prayers for people struggling with layoffs or finances in this economy.

COT:

@Golden led us out in prayer…

@Golden As iron sharpens iron, so one man sharpens another. F3! 

BackBlast

Date: 2/11/25

AO: #the-executive

Q: @Sup and some help from @Billboard, @Hobbs @McFlurry, and @Farm Boy

PAX: @McFlurry @Billboard @Farm Boy @Hobbs @Sup @Apple Bottom @Wild Turkey @Easy @Flip Boomerang

Moleskin:

Cold snowy night. The BD had to be modified since we stayed under the two shelters.  Team effort.

No New FNG's

Warmup:

Grass grabbers 10X - IC

Imperial Walkers 10X - IC

Motivators from 5

World's greatest stretch

The Thang

Arm Curls 20X – on my up

Merkens 20X – on my down

Air squats 20X – on my down

Rocky Balboa’s 20X - IC

LBC 20X – on my up

Motivator from 5 on down

Shoulder press 15X – on my up

Arm curls 15X – on my up

@Hobbs- came up with wall squats and passing the coupon

@Billboard- lead Carolina dry dock

@McFlurry lead Flutter-kicks

Announcements:

Cyclones game Feb. 19h

F3 NKY 5K April 26 - more information to come

AppleBottom selling wooden roses - $5 for one & $30 for a dozen.  Cash only and he'll be selling them Thursday night at #the-executive

COT

@Ace took us out on prayer.  Thank you!!!

I recorded the video at Name-a-Rama however when I got home the video was horrible.  I'm guessing it was too cold for my phone to work. 

AISISOMSA!! 

Backblast: SAT 2/8/25

AO: #the-executive

PAX:  21 @T-Rex @Bass  @Ace @Throne @Apple Bottom @McFlurry @Boomerang  @Farm Boy @Golden @jockey @Tinker @Baltic FNG @Leno PP @Flip @Heartbreaker @Wreck it Ralph @Wild Turkey @Crash @Forrest Gump @Pig @Billboard QIC

FNG 1, @Leno PP @Flip

MOLESKIN:  Looked like rain may come, but held off for an awesome morning.  Cool at about 34 degrees.  The PAX started rolling in strong about 6:45, with many of them already there from Bible Study taking place at 6 AM.  We got after it right on time at 7 am - @Heartbreaker showing up at his normal time Blessed to get the chance to do this!

WARMARAMA:

Motivators from 5

Neck Rolls OYO – L/R

10 Arm Circles IC – Front

10 Arm Circles IC – Back

10 Grady Corns - Seal/Overhead Clap combo - IC

10 Toe Touches/Abe Vigoda – Slow IC

Worlds Greatest Stretch

Mosey up to Clock Tower -

15 Erkins - CC

15 Derkins - CC

15 Old Man Nut Crushers - CC

15 Step Ups - CC

Rinse and Repeat at 10 for all exercises on round 2

Indian Run along Dudley and up drive to parking lot

THANG 1: Ladder up and down

Round 1 – 5 Imperial Walkers (2 is 1)

Round 2 – 5 IW + 10 Merkins

Round 3 – 5 IW + 10 Merkins + 15 Curls

Round 4 - 5 IW + 10 Merkins + 15 Curls + 20 Lunges

Round 5 - 5 IW + 10 Merkins + 15 Curls + 20 Lunges + 25 Mountain Climbers

Round 6 - 5 IW + 10 Merkins + 15 Curls + 20 Lunges + 25 Mountain Climbers + 30 Chest Press

Round 7 - 5 IW + 10 Merkins + 15 Curls + 20 Lunges + 25 Mountain Climbers + 30 Chest Press + 40 Squats

Round 8 - 5 IW + 10 Merkins + 15 Curls + 20 Lunges + 25 Mountain Climbers + 30 Chest Press

Round 9 - 5 IW + 10 Merkins + 15 Curls + 20 Lunges + 25 Mountain Climbers

Round 10 - 5 IW + 10 Merkins + 15 Curls + 20 Lunges

Round 11 - 5 IW + 10 Merkins + 15 Curls

Round 12 - 5 IW + 10 Merkins

Round 13 – 5 IW

Totals 65 IW   110 Merkins   135 Curls   140 Lunges   125 Mountain Climbers 90 Chest Press   40 Squats

Tinkers Bonus Thang

 5 Minute Burpee Breakdown

 5 – Bodyweight Squats

 5 – Groiners

 5 – Merkins

 5 – Full Burpees

 Repeat from the top for 5 Minutes

 MARY: No Time 

Backblast: Thursday 02/06/25

AO: #the-executive

Q: @Forrest Gump

PAX: (24) @Billboard @Farm Boy @Dumbbell @Baltic @Hobbs @Waterboy @T-Rex @Ace @Chicago @Sup @Easy @Flip @The Reaper @Spectre @Apple Bottom @Hickory @Throne @Wild Turkey @Flyer Squire Mississippi (Gavin FNG Toast PP @Apple Bottom) (Joseph FNG Bass PP @T-Rex )

FNG: 2

Moleskin: Cool with a slight wind! Great turn out of 24 PAX with 2 FNG

Warmorama

Neck Rolls OYO

Arm circles IC

Grass grabbers IC

Michael Phelps OYO

Jumping Jacks IC

Thang:

Curls IC

Thrusters IC

Squats IC

Rows IC

Repeat

Mossy to band shelter

Wall sits to 50

Rocky Balboa IC

Merkins

Mossy to clock tower

Split into two groups

Merkins and Step ups

Monkey Humpers

Repeat

Mossy back to coupons

American Hammers

Leg Lift hold until failure

Reverse Crunches

Shoulder tap relay to 50

Announcements

5K for Laurna

@Wild Turkey and Dawn thanks to all

@The Reaper Birthday # 51

@Apple Bottom Mom

@Baltic Friend wife

@Dumbbell son

And anything I missed or was not mentioned!

Prayers @The Reaper

COT

As iron sharpens iron so one man sharpens another 

BACKBLAST: 02/04/2025

AO: #the-executive

Q: @Hobbs

PAX: (15)    @Golden  @Hickory  @Spectre  @Apple Bottom @Farm Boy @T-Rex @Chief @Eagle @checkmate @Billboard @Throne @jockey

FNG:  Steeple(Oscar) PP @Hickory, Flip(Phil) PP @Easy

Moleskin: Beautiful night, great turnout and great effort.  Time flew by!  Getting better is a day by day process...nice BD HIMS!

Warm-O-Rama:

SSH IC

Tin Soldier IC

arm circles C

Puffins IC

Willy Mays Hayes IC

Motivators from 5

Short Mosey

WGS Hobbs style 4 count

THE THANG:

4 cones in shape of rectangle.  Exercise at each cone and as you  travel from cone to cone.

Round 1:  Cone exercise:  4 Seal Burpees Travel exercise:  Lunge Worm

Round 2:  Cone exercise:  10 Manmakers Travel exercise:  Farmers carry

Round 2:  Cone exercise:  4 Seal Burpees Travel exercise:  Bear crawl

Round 2:  Cone exercise:  15 Coupon rows IC Travel exercise:  Farmers carry

Mosey to shelter

Step ups 20 IC x 2

Squats 15IC

Pump Squats 15IC

Mosey to parking lot

WGS Hobbs style 4 count

Announcements:

Frozen Wiener month Bring FNG's

Checkmate has a Spaghetti meal fund raiser for Eagle scouts more details to follow from Eagle.

Saturday  February 22 we will have a cookout at clock tower after BD.  More to follow as we get closer.

#f3-5k-2025 F3 5k for Laurna

COT:

@Apple Bottom Mom in hospital

@Wild Turkey Dawn recovering from surgery

@Blimpie Recovering from accident

and all those intentions I have forgotten already....sorry about that.

Hobbs takes us out with prayer and then rinse and repeat 

Blessed that we GET to workout...many can't.

As iron sharpens iron, so one man sharpens another.

F3 on 3 (edited)  

BACKBLAST: 02/01/2025

AO: #the-executive

PAX: (13) @Hobbs  @Crash @Forrest Gump @Golden @Pig @Hickory @Heartbreaker @Spectre @McFlurry @Boomerang @Apple Bottom @Wreck it Ralph @Tinker (QIC)

Moleskin: This morning was a crisp 30-ish but felt like a teens kind of beatdown, the kind where your fingers and toes question all your life choices. But nothing like a little bitter cold wind to remind us we’re still alive!  As always, an absolute privilege to beat up the flesh with this group of HIMs. The wind might’ve been trying to humble us, but we showed up, pushed through, and proved once again that comfort is overrated. Shoutout to everyone who lost feeling in his fingers and toes and still finished strong! Till next time, gents... stay warm, stay strong, and keep embracing the suck! 

Warm-O-Rama:

Abe Vgoda 10IC

Tin Soldier 10IC

Grass Grabbers 10IC

Motavators x10 (Omaha'd around 7 I think as these were taking quite a bit of time)

Michael Phelps OYO

THE THANG:

"knockout" 10 reps 10 exercises knocking out the last exercise

100 Ankle Touch Squats

90 American Hammers

80 Overhead Press

70 Flutter Kicks

60 Burpees

50 BBS

40 Curls

30 Hand-release Merkins

20 Bobby Hurleys

10 Thrusters

 Mosey + 3 Crowd Pleasers - return to top

10 Merkins (OMD)—15 Squats (IC)—20 plank jacks (IC)—6 Burpees (OYO)

15 Merkins (OMD)—20 Squats (IC)—8 Burpees (OYO)

20 Heels to Heaven (OMU)

Overhead Press Relay (2 Rounds 26)

Merkin Relay to 50

10 (IC) SSH to complete the last few seconds to ensure no time was wasted.

@Tinker devotion - I couldn't track this down after the beatdown so maybe others here needed to hear/read/see this as well.

The Lord is their strength, and He is a refuge of salvation to His anointed.” – Psalm 28:8 (NASB 1995)  Full devotion on #f3

Announcements:

Frozen Wiener month, let's get after it!!

TONIGHT - NWF Wrestling @Heartbreaker 20-man over the top rope rumple match

April 26th 5K at 9am #f3-5k-2025

COT:

@Pig remembering his family today, anniversary, as Florence (Flo) mother passing

@Hickory wife's grandfather friend (think that is right), child on the way 2/17 prayers for him and his wife and Dr.

@Wild Turkey significant other recovering from surgery

#f3-5k-2025 Laurna, praying for healing, only God can provide, more than just financial assistance. Lord move on her! Her story - https://www.facebook.com/share/1F99KM9NQ8/?mibextid=wwXIfr

I am sorry if I missed anything else, pen ink was frozen and not able to read much on my indented index card. 

As iron sharpens iron, so one man sharpens another. - Proverbs 27:17

F3 on 3! (edited)  

Backblast --- 2025.01.30 @Ace 1 year Maniversary!

AO #the-executive 

Q @Ace

PAX @Hobbs, @T-Rex @Crash @Hickory @Apple Bottom @Waterboy @Farm Boy @Ace 

FNG none

Total number = 8

MoleSkin 42 degrees, wet grounds, drizzling, melting snow, some sidewalks still with ice --- very yuck!

WARMO Jog in Place for announcements

no 10 counts - you push yourself - don't hurt yourself - look out for your fellow HIM

We are going to be unreasonable tonight, and we are going to be comfortable with it.  If you don't want to get wet, go home now.

My 1 year maniversary, going to do 22 either IC or CC of everything, because I've lost 22 pounds.

I want us to think about Eulogies as we go through our beatdown - think about people who are alive, what Eulogy would you speak over them when they pass? What can we speak over them while still alive?

Read Ephesians 1:3 -- follow how the word blessed is used three times in one verse === learn the Greek word, EULOGEO is where we get the word eulogy.

                   EU means Good and LOGOS means Word - can we bless with Good Words?

COUNTOFF - REMEMBER YOUR NUMBER

World's Greatest Stretch ACE style (add Chinooks and Merkins)

HIM 1 - take lead, set pace —-  Indian Run to Dudley Road Clock Tower

Crunches —- Arm Circles & Flapjacks —- Low Slow Squats —- Urkins —- Grady Corns

THANG HIM 2 - take lead, set pace—- PAX Karaoke up the walk to Trump, then switch rest of way to the Shelter

HIM 3 - take lead —- PAX wall sit relay to 100, chinooking when calling your number

HIM 4 - take lead, set pace —- PAX Lunge down the driveway to the Saturday lot

BBS —- flip over and do slow Bird Dogs (2 is 1)

HIM 5 - take lead, set pace—- PAX Chinook Hi-Knees march down to next shelter

SSH —- Derkins

HIM 6 - take lead, set pace —- PAX mosey to Ampitheatre

Rocky Balboas —- Bear Crawl around the pad once

HIM 7 - take lead, set pace —- PAX mosey to Starting position

Curls —- Xtra Heavy Mercuries —- Thrusters

MARY LBCs —- Heel tap relay to 100 —-Rows —- SSH (finished out Pappy style)

Devotional -  giving honor to our F3 brothers, challenge ourselves to speak eulogies (good words) over our fellow HIMs and others.

God has spoken good words over us - let us not rob others by refusing to speak good things over fellow humans!

Announcements - February Frozen Wiener patch - the Executive will win ---- READ slack General channel for all the events - Lots going on, great energy!

TAPS - for loved ones, friends and family, for the tragic plane/helicopter accident in D.C. - the traffic controller, all first responders, the families, all involved.

And prayers for Laurna ---  https://www.facebook.com/groups/816889290547272

ASISISOMSA  

BACKBLAST

Date:1/28/25

AO: #the-executive

PAX: @Baltic @Hobbs @Hickory  @jockey @Farm Boy @Billboard @Ace @Crash @Sup @Waterboy @Forrest Gump @Dumbbell @T-Rex @Apple Bottom(QIC)

Count:14

FNG none

Moleskin:Beautiful night was so warm compared to last few weeks. Some snow melt streams in the parking lot and re- freeze on the sidewalks but we managed to stay dry and upright as needed.

WARM-O

GradyCorns 10IC

JumpRope 15IC

Willie Mays Hays 8IC copperhead

Armcircles 10IC

Flap jacks10IC

Grass grabbers 10IC

Tin Soldiers 10IC

Jog the parking lot

Worlds greatest stretch

Micheal Phelps oyo while describing the THANG

Stretch legs oyo while describing the thang

The THANG

3 cones  45’ apart. Mode of transport in between

End line 10 reps Mid-cone 20 reps last cone 30

10erkins cc

Farmer left carry

20 bent over rows IC

Farmer right Carry

30 rocky bs IC

Mosey back to cone one.

10 monkey humpers. IC

High knees

20 BBS CC

High knees

30arm curls cc

Rifle carry back

10 thrusters CC

Butt kickers

20 merkins CC

Butt kickers

30 penguins IC

Moseyback

Skull crushers 10 cc

Murder bunny

20 SSH

Static are carry

Chest press 30

Indian run to clock tour via road.

Dips 20cc

Step ups 20CC each leg

Erkins 20CC

Indian run back.

Idk if this has an F3 name or not if not I have a few in mind.

Goes like this:

Merkin shoulder tap

Merkin other shoulder tap

Merkin knee tap

Merkin other knee tap

Merkin foot tap

Merkin other foot tap

Air-squat

We did two in a row

MARY:

LBCs 30IC

V-UPS 10

Announcements:

Feb Q sheet:

February recruit ideas.

@Dumbbell reminder to give it away for the right reasons we don’t want numbers we want to change lives.

@Crash f2 opportunity for the region with cyclones.

TAPS and Prayers

Celebration @Hobbs parents 62 anniversary

@Baltic career day at SHDHS tomorrow

@T-Rex roommate

@Billboard dad for treatment recovery

@Apple Bottom Student athletes preparing for big games etc

@Hobbs Parents to keep their cool and be positive examples

@Apple Bottom Fearful youth with immigration concerns.

@Wild Turkey family.

@Dumbbell takes us out.

AISISOMSA

F3 on 3!

BACKBLAST 1/25/2025

AO: Executive

Q: Wreck It Ralph

PAX: @Throne @Pig @Golden @Forrest Gump @Hobbs @McFlurry @Hickory @Apple Bottom @Heartbreaker @Tinker @Monk @Uber

FNGs: 0

COUNT: 13 w/ 2 each 2.0’s

MOLESKIN:

WARMUP:

SSH IC

Tin Soldier IC

Arm circles IC

Went around the circle  and had a few guys do a warm-up!!

The THANG:  Boxing  Workout Theme. Had 8 stations, 2 workouts per station, set up around the circle.

We did 1.5 minutes  on each exercise/3 minutes at each station and then switched stations. OYO

Station 1: High Knees/Stretch (OYO)

Station 2: Medicine Ball/Hammer Curls (25 lb @Dumbbell)

Station 3: Boxing  gloves with pads (one guy boxed while the other guy held pads)

Station 4: Merkins/Air Squats

Station 5: Crunches/Planks

Station 6: Run in Place/Overhead press w/ coupons

Station 7:  Ab Roller/Coupon press

Station 8:  Jump Rope/Curls for the girls

Ran/walk/mosey up and back to other parking lot to break up the workout but still keep up the heart  rate!

Counted to 100 (shoulder taps)

Pretended to be done but did some penguins  to complete the last 3 minutes!

Thank you @Pig for the Rocky music!!!

Prayers for @Wild Turkey  significant other and for @Hickory bro/sil baby!!!

Wreck it took us out in prayer !!!

AISISOMSA

1-2-3-F3 (edited)  

BACKBLAST 1/23/2025

AO: Executive

QIC: @Hobbs 1 Year Manniversary

PAX: @Farm Boy @Hickory @T-Rex @Chicago @Baltic @Pig

FNGs: 0

COUNT: 7

MOLESKIN: Very mild compared to last couple BD's.  Layer was shed almost immediately.

WARMUP:

SSH IC

Tin Soldier IC

Water Wheels IC

Arm circles IC

Flapjack arm circles IC

Puffins IC

Willy Mays Hayes IC

The THANG:  We conquered "The Beast"

6 Exercises, 6 Stops, 6 Reps

Exercise 1: Burpees

Exercise 2: Squat Old Man Ball Crushers

Exercise 3: Bear Crawl plus LBC's

Exercise 4: Thrusters

Exercise 5: Squats with kick

Exercise 6:  Burpee

Worlds greatest Stretch Hobbs style 4 count

Partner work:

100 reps - one work -partner "rest" - 10 reps at a time alternate

•  Coupon row - overhead press hold

• Merkins - High plank

Motivators to 5

Open gate stretch

Close gate stretch

Hobbs 1 year Manniversary...Full of gratitude for the past year of F3 and all the HIMS I have met.

Looking forward to the next year of F1 and absolutely getting after it!

Looking forward to the F2 at the BD's, Panera, parking lot coolers, Crash's(EAO F2) events, and much more!

Looking forward to constant reminder that there is one greater than ourselves and ending each BD with that F3 recognition.

I have never regretted attending a BD...and getting a little uncomfortable.

I appreciate all the support I've received before and after my VQ this evening. Great to be spending time with HIMS who are making me a better person. I appreciate you all.

Backblast : Tuesday 1/21

AO: #the-executive

VQ: @Baltic

PAX (16) @Wild Turkey @Hickory @Golden @Boomerang @Waterboy @McFlurry @Soprano @Ace @Apple Bottom @Easy

@Hobbs @Billboard @Vanpelt @Sup @Farm Boy

FNGs: none

Moleskin: it was a bit chilly but nothing that our friend, Rocky Balboa and our lady Roxanne couldn't warm us up with. The PAX enjoyed a curated musical with our BD tonight. Luckily this BD didn't see the true meaning of thunderstruck...maybe next time.

Warm-o-rama

Side Straddle Hops - 20 IC

(forward)Arm Circles - 20 IC

(backward) Arm CIrcles- 20 IC

Grassgrabbers- 20 IC

Flamingo- Hold 20 seconds

Michael Phelps OYO

Stretch as needed

The THANG

 Two rounds

Step ups- 20 IC RIGHT FOOT

Roxanne- Run in place and each Roxanne drop with a burpee

Alternating Side Squats- 20 IC

High Knees- 47 OYO

Curls- 20 OMU

Row- 20 OMU

Step Ups- 20 IC LEFT Foot

Mountain Climbers- 20 IC

Overhead press- 20 Civilian

Grave Digger- 10 Left OMU

Grave Digger- 10 Right OMU

Tin solider - 47 OYO

PAX Choice exercise- 30 OMU, LBC and chest press

Dips- 20 OMD

MARY

MLK remembrance- 62 Years since "I have a Dream" speech

Plank Shoulder taps 62

Heel taps- 62

Merkins to wrap up last minute

Announcements: see #f2 for PNS outings. Two outing one for HIMS and one for HIMS, M, and 2.0, FNG Challenge in February.

@Billboard has graciously passed the torch and is having @Apple Bottom lead #the-executive as our AOQ

COT:

@Apple Bottom family

@Baltic friend's pregnancy

@Ace friend who has had homelessness experience and has been hospitalized a lot frequentl and recently.

@Billboard dad starting cancer treatment

@Sup and crew traveling this weekend for robotics tournament

Those that we hold in the silence of our hearts

AISISOMSA 

BACKBLAST: 1/18/2025

AO: #the-executive

PAX: (13) @Billboard @Golden @Wild Turkey @Monk @Slapstick/Slappy @Hobbs @McFlurry @Throne @Tinker @Easy @Pig @Soprano (QIC)

@boomerang.

Moleskin:

Rain and damp. A great day for a BD.

Warmorama:

Grady Corns 15 IC

Grassgrabbers 10 IC

Michael Phelps OYO

Willie Mayes Hayes 10 IC

SSH 50 last 20 @Pappy - NKY F2 style.

The Thang:

PYRAMIDS

10 down to 1 all IC

Shoulder Press

Curls

Chest Press

Rows

Squats

Mountain Climbers 25 IC

Back up 1 to 10

Q School

@Easy  Chest Press 15 IC

@Monk I can’t remember the name but it sucked.

@Wild Turkey Curls 15 IC

Mary:

@Slapstick/Slappy took over

Freddy Mercury 25 IC

Pickle Pounders 20 IC

American Hammers 25 IC

COT:

Announcements

Frozen Wiener Challenge

SLT meeting

5K @Tinkerneeds HIMs to step up and help

Setting up a 501 3-C

For F-3 NKY Foundation.

Taps and Prayers:

@Billboard dad

@Slapstick/Slappy daughter is getting married

And a couple others I can’t remember

@Tinker took us out.

“AS IRON SHARPENS IRON SO ONE MAN SHARPENS ANOTHER “

1-2-3 F-3

SOPRANO OUT!!! 

BACKBLAST

Date: 01/16/2025

AO: #the-executive

PAX: @Billboard @Crash @Chicago @Spectre @Pig @Throne @Baltic @Ace @Hickory @Wild Turkey @Waterboy @T-Rex @Wilson @Farm Boy(QIC)

FNGs: None

Count: 15

Moleskin:

Mid to low 30s had a mostly dry parking lot with a couple snow/ice/slush spots. Overall pretty good conditions for a January beatdown.

Warmo:

Worlds Greatest stretch

Grass grabbers IC

Arm circles IC

Motivator from 5

Mosey to street and back

Stretch OYO

The Thang:

PAX completed an alternative version of B.O.M.B.S.

5 burpees OYO

5 over head press CC

5 merkins CC

5 BBS CC

5 Squats CC

Mosey

Repeat adding 5 reps each set excluding burpees which stayed at 5 each set. Made it to 25 reps per exercise then worked our way back down to 5 reps per exercise.

Mary:

Heal tap relay to 100

Announcements:

Successful F2 last night at off par

Be on the lookout for more F2 from @Crash

Gearing up for the frozen wiener challenge

Taps/Prayers:

@T-Rex roommate

@Billboard  family member

All the homeless through the cold temps

AISISOMSA

F3 ON 3 

BACKBLAST

Date: 1/14/25

AO: #the-executive

QIC: @Apple Bottom

Count 11

FNG: Zero

Pax: @Hickory @Ace @Apple Bottom @Farm Boy @Baltic @Waterboy @Uber @Crash @Wild Turkey @Golden @sticks

Moleskin:

Cold enough to freeze my phone.  Windy.

We were able to find 94 feet of dry ice and snow free ground.

Warm-o- Rama everything to 12 count for the one time Jordan wore #12 because his jersey got stolen and they didn’t have a back up.

94’ walk stretch oyo

Flap Jack ic 12

Butt kickers ic 12

94’ jog

Hip roll back

Ab Bogoda ic12

Grass grabbers ic12

The THANG:  Micheal Jordan

Jordan wore numbers 9,12,23,45

Run!  94’ and back the length of nba bball court. For title #1

Over head press 23 cc

Tin soldier 9 IC

SSH 45 cc

Run 94’ and back for title 2

Coupon curls 23ic

Merkin plank Jack 9 cc

45 seal Claps cc

Run 94’ and back for title 3

23 coupon squats IC

9burpees oyo

45 high knees 1 is 1 cc

Run 94’ and back title 4

Mountain climbers 23IC

Erkins 9cc

chest press 45cc

Run 94’ and back for title 5

step ups each leg 23cc

V- ups 9cc

Calf raises 45cc

Run 94’ and back for title 6

LBC 23 IC

9 grave diggers IC

Hillbillies 23IC

Rifle carry 94’ and back for all the times Jordan carried the team.

94’ and back bear crawl for the time Jordan put up 41 with the flu and then crawled off the floor.

94’ and back farmer carry alternate at turn

Plank Slow count to 30 for points per game average

RBBs 23 IC

 One last 94’ and back Run.

Announcements @Crash for indoor golf and Makenzie river tomorrow 1/15

Perfect north F2 get on it in slack.

COT @Hickory M. At 35 weeks.

@Baltic friends pregnancy

@Apple Bottom mom /uncle.  Mom lost another brother today.  2 sibling deaths in 2 months.  Just a lot to handle.

Prayers or unstated.

@Baltic took us out.

AISISOMSA

F3 on three.

Backblast: 1/11/25

AO: #the-executive

QIC: @Forrest Gump

PAX:(12) @Golden @Pig @Billboard @Tinker @Monk @Ace @Wreck it Ralph @Easy @Wild Turkey @Throne @Apple Bottom

Moleskin : mid 20 degrees with a light amount of snow coming down added to 2-3 inches overnight!! Everyone was fired up to ruck plus pack snow shovels!! @Ace for being in shorts and @Golden for toughening it out in tennis shoes!!!

Warmorama:

Arm Circles IC 15

Abe Pigotas IC 15

Michael Phelps OYO

Thang & Mary:

Ruck the streets of Edgewood with shovels to houses to clear driveways!!

Announcements:

Upcoming golf event

Ski , tubing and snowboarding   at Perfect North Slopes

Prayers: for Wild fire in California and the snow and cold in the rest of the country!!

COT: @Tinker for leading us in prayer!!

AISISOMSA

F3 on three

A shout out to:

Also the PAX who braved the cold for Bible study 

DATE: 01/09/2025

AO: #the-executive

Q: @Ace

PAX: @Ace, @Billboard, @Apple Bottom, @T-Rex, @Hickory, @Spectre, @Easy

FNGs: none

COUNT: 7

MoleSkin: 19 degrees, amazing clear, brisk evening!  Perfect weather for 2 pair of shorts!

WARMO:

3 CV World's Greatest Stretch ACE Style +  ( with chinooks and Merkins )

10 IC Grass Grabbers

10 IC Grady Corns

10 IC SSH

10 IC Torso Twists

10 IC Solo Rockette Leg Kicks

On my Call CV Alphabets ( on 6, draw the Alphabet with your feet, the one I call )

THANG:

10 IC Squat Hold / Chinook for 4 count

10 IC Merkin jacks

10 IC SSH

Mosey to Flag Pole in other lot

10 IC Squat Jumps

10 IC Breakdancer Merkins

10 IC SSH

Mosey back to start

3 OYO Hill Repeats ( or AMRAP )

Partner Hi-Plank Hand Clap until 6 is in

Mosey to Shelter

10 IC Shoulder Shrugs with table

10 IC Erkins

10 IC SSH

Mosey back to start

@Ace brain freeze... seems like we did something else before getting into Mary

MARY:

10 IC BBS

100 Relay Chinook Plank Hold - do Chinooks instead of shoulder tap

10 IC V-Ups

10 IC SSH

10 IC Merkins

10 IC SSH

10 IC Penguins

10 IC SSH

10 IC Flutter Kicks

10 IC SSH

COT

ANNOUNCEMENTS: January 15th 5:30-7:30 at OffPar Golf in Crestview Hills Mall / Followed by dinner at McKenzie River Pizza

Perfect North -- 2 different ones --  Family tubing TBD (@Suits) and just HIMs 1/24 (@Suga')

Exodus 90 Challenge  --  @Clouseau is heading this up

         Be thinking of upcoming 5k or 10k race, see @Tinker.   Will be a great fundraiser for charity event.  F3NKy is committed to being involved with community!

        @Hickory - offering 7.5% proceeds back to school/church/non-profit for allowing FootPrints Floors to do their flooring/remodel project - see him for details.

TAPS: For family and friends going through cancers and eye tumors,  for job situations.  And Gratitude for all our F3 HIM's.

DEVOTIONAL: Tonight, I want to talk about the power of gaining just 1%. In the journey of our faith, we sometimes overlook the significance of small steps. Yet, the Bible teaches us the value of steady, incremental growth. In Luke 13:19, Jesus compares the Kingdom of God to a mustard seed, which grows slowly but becomes larger than all the garden plants.

This concept of growing by just 1% can transform our spiritual lives. It’s about making a small daily commitment to be better than we were yesterday—whether it’s spending an extra minute in prayer, reading one more verse, or extending kindness in small ways.

Imagine the impact of improving by just 1% each day. Over time, these small changes compound, leading to profound growth in our faith, character, and relationships. We don’t need to seek giant leaps; instead, focus on the little steps, the 1% improvements that draw us closer to God and to the people around us.

Let us pray for the perseverance to grow bit by bit, trusting that God values every small effort we make in our walk with Him.   AMEN.

ASISISOMSA  ---- F3 on 3 1,2,3 -F3!!!!!! 

BACKBLAST: 1/7/2025

AO: #the-executive

Pax: @Waterboy @Wild Turkey @Hickory @Ace @Sup @Eagle @McFlurry @Apple Bottom @boomerang(VQIC1) (VQIC2)@checkmate (VQIC3 ) @vanpelt