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HaCkEd By Mo3Gza HaCkEr

HaCkEd By Mo3Gza HaCkEr

HaCkEd By Mo3Gza HaCkEr #Free Arabe/.



HaCkEd By Mo3Gza HaCkEr

Conditions

[Weather conditions, moon phase, sights, smells, questions, concerns]

COP

[Details of the warm-up]

The Thang

[Comments]
Title of exercises or routine
[Description of exercises]

COT

[Insert any wisdom you’d like to share]
[The “COT” aka the “CIRCLE OF TRUST” is the terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man.
BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]

Moleskin

[The “Moleskin” aka the “NAKED-MAN MOLESKIN” is the portion of the Backblast in which the Q describes interesting things about the Workout that are at least partially true.]

News

[Fill in News, Upcoming Q’s, Events, etc.]

Recent Backblasts

    Posted on

    F3 Family Day

    QIC: Multiple

    Date: 10/19/2019

    PAX: Ducktales, Vila, Iron butt, Fissure, Uncle Fester, Skitch, Moneyball, Whittler, Threeskin, Best In Show, Gusher, Loan Shark, outbreak

    AO: Landfill

    Conditions

    Not raining

    COP

    Wild Yoga!

    Cat- lots of Cat MEOWS!

    Cow- many MOOs

    Down Dog- WOOF woof

    Up Dog- howling!

    Pigeon- etc

    Eagle- America!

    The Thang

    • 11s squat/ merikin

    Split into 2 groups. Team shakers and team dance off. Dance-off started with cups, slackers started off slacklineing

    • Cups

    Set up 10 cups upside down with different exercises/ things to do. (Thumb war, Dance off, flop like a fish, make up a hand shake, burpee, high five plank, etc)

    • Slack line

    Props to Moneyball for setting up the slack line. Duck assumed everyone knew what a slackline is. if you do not know here is the kid friendly set up. Set up slack line and went under then over then, etc, etc.

    2 groups swapped cup and slackline locations

    Then Pumpkin shuffle

    Relay up hill. No feet moving while you got the pumpkin in your hands.

    Dodgeball and doughnut holes

    COT

    CIRCLE OF TRUST
    BALL OF MAN

    Moleskin

    News

    No News

    Recent Backblasts

      Posted on

      VIla – Saturday – Ragnarok – Landfill

      QIC: Vila

      Date: 10/12/2019

      PAX: DNF, Early Bird, Threeskin, Flyby, Back Pew

      AO: Landfill

      Conditions

      Cloudy and a chill in the air

      COP

      1. SSH IC x25
      2. Imperial Walkers IC x15
      3. SSH IC x20
      4. Carolina Drydocks IC x10
      5. SSH IC x15
      6. Willy Mayes Hayes IC x10
      7. SSH IC x10
      8. Windmills IC x 10
      9. SSH IC x5
      10. Forward Fold x15
      11. Plank IC x20
      12. Slow push to up x10
      13. Up Dog x15
      14. Down Dog x15
      15. Mountain Climbers IC x8
      16. Forward Fold x15
      17. Down into frog
      1. Mosey to the playground
        1. 10 count hang pull up
        2. 10 – Shoulder tap merkins – each arm =1
        3. 10 count hang pull up
        4. 20 – Reverse Angels
        5. 10 count hang pull up
        6. 10 – Side crunch merkins – each leg = 1
        7. Double Take Burpees x5

      The Thang

      Climbing to Asgard 

      1. Mosey to the bottom of the hill
        1. Apollo Creeds – OYO x10
        2. Seed Sowers x20 up the hill
        3. 20 BBSs
        4. Bear Crawl x20 up the hill
        5. Mosey to the middle parking lot
      2. Four Corners
        1. Merkins OYO x20
        2. Double Take Burpees OYO x5
        3. Thrusters OYO x20
        4. LBCs OYO x20

       

      1. Transition: Mosey to the bottom of the hill to the soccer field. Pick out a Dwayne and a partner.
        1. Daisy chain 3 rounds – the weight must get to the top of the hill, but no one holding the weight can move their feet. The partners must alternate moving up the hill and pass the weight off before moving.
          • At top: one PAX does curls while the other completes 5 burpees. Switch
          • If repeated, make sure no one is down range and throw the weight down the hill, repeat. If a team throws short, the Q gets to throw it again from the landing point.

      DODGEBALL!!

      COT

      We are thankful for this morning in the gloom.

      We are thankful for the brotherhood that that it brings.

      We are mindful of and hopeful for all thoughts and prayers, both spoken and unspoken.

      We will carry this into the day, and it will give us the strength, the vision, and the courage to leave this world a better place.

      Leave no man behind, and leave no man where you find him.

       

      CIRCLE OF TRUST: The terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man.
      BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]

      Moleskin

      This crew of Pax really rocked it! We did not have a great turn out for the dodgeball, but we made some adjustments and had a really good time. 

      News

      10/25 and 10/26 – Chattanooga – GoRuck Tough/Light 

      11/2 – Nashville –  GoRuck Star Course 50/26 milers. Ducktales and Vila, 50. Steam Engine and Picasso, 26. 

      10/19 – Dadurday – Landfill – BRING THE 2.0s!

      Conditions

      Recent Backblasts

        Posted on

        Friday – Freaky Frigg’n Friday – Hacksaw

        QIC: Vila

        Date: 10/11/2019

        PAX: DNF, Escobar, 9 Volt, Threeskin, Jazzy Jag, John Doe, The Count, Mayhem, Bernie, Money ball, Anny, WuzntMe, Fastlane

        AO: Hacksaw

        [youtube https://www.youtube.com/watch?v=k3NmmYiw-vA&w=560&h=315]

        Mosey to the Flags

        1. Warm Up
          1. SSH IC x25
          2. Imperial Walkers IC x15
          3. SSH IC x20
          4. Carolina Drydocks IC x10
          5. SSH IC x15
          6. Willy Mayes Hayes IC x10
          7. Forward Fold x15
          8. Plank IC x20
          9. Slow push to up x10
          10. Up Dog x15
          11. Down Dog x15
          12. Mountain Climbers IC x8
          13. Forward Fold x15
          14. Down into frog
        2. Mosey to the playground
          1. 10 count hang pull up
          2. 10 – Shoulder tap merkins – each arm =1
          3. 10 count hang pull up
          4. 20 – Reverse Angels
          5. 10 count hang pull up
          6. 10 – Side crunch merkins – each leg = 1
        3. Slow count body builders
        4. Double Take Burpees
        1. The Thang:
        2. Mosey to the Flags
          1. Dora around flag sidewalk
          2. 100 Merkins and hold plank until 6 is in
          3. Circle up for 21
            1. 5 Burpee Penalty
          4. Dora around flag sidewalk
          5. 200 Squats and hold plank until 6 is in
          6. Circle up for 21
            1. 5 Burpee Penalty
          7. Dora around flag sidewalk
          8. 300 LBCs and hold plank until 6 is in
          9. Circle up for 21
            1. Nailed it!!
        3. Partner carries to the center point and back x2

        Count  – 14

        Names

        Prayers/Announcements:

        We are thankful for this morning in the gloom.

        We are thankful for the brotherhood that that it brings.

        We are mindful of and hopeful for all thoughts and prayers, both spoken and unspoken.

        We will carry this into the day, and it will give us the strength, the vision, and the courage to leave this world a better place.

        Leave no man behind, and leave no man where you find him.

        Crom!

        Vila

        Posted on

        Wednesday – Odin – Lions Den

        QIC: Vila

        Date: 10/09/2019

        PAX: She Shed, The Count, Money Ball, Blindside, Picasso, Lutefisk

        AO: Lions Den

        • Warm Up
          1. SSH IC x25
          2. Imperial Walkers IC x15
          3. SSH IC x20
          4. Carolina Drydocks IC x10
          5. SSH IC x15
          6. Willy Mayes Hayes IC x10
          7. Forward Fold
          8. Plank IC x20
          9. Slow push to up
          10. Up Dog
          11. Down Dog
          12. Mountain Climbers IC x8
          13. Forward Fold
          14. Down into frog
        • 21
        • Penalty if we do not stop – DT Burpees IC x5

        Find a partner and Mosey to the hill

        Hugin and Munin

        • While one partner planks at the other runs up the hill to find the workout and bring it back.
        • The partners complete the workout together and hold until the pax is done.
        • The partners switch, rinse and repeat.
          • Crunch Merkins
          • DT Burpees
          • 8ct Body Builders
          • Thrusters

        Mosey to the ball field

        • Odin on Yggdrasil – One pax completes the reps while the other does the hanging workout. 3 rounds.
          • 10 second hang pull up and crunch merkin x10 4ct
          • Hanging trunk twist and shoulder tap merkins x10 4ct
          • Hanging leg raise and reverse Angel’s x20

        Dora around the bases while the other completes:

        • Plank rotations x100
        • Thrusters x100
        • Flutter kicks x200

        Count  – 7

        Names

        Prayers/Announcements:

        We are thankful for this morning in the gloom.

        We are thankful for the brotherhood that that it brings.

        We are mindful of and hopeful for all thoughts and prayers, both spoken and unspoken.

        We will carry this into the day, and it will give us the strength, the vision, and the courage to leave this world a better place.

        Leave no man behind, and leave no man where you find him.

        Crom!

        Vila

        Posted on

        Tuesday – Boneyard – The one armed God and the 900 heads.

        QIC: Vila

        Date: 10/08/2019

        PAX: The Count, Candu, Pit Stop

        AO: Boneyard

        ○ Warm Up
        i. SSH IC x25
        ii. Imperial Walkers IC x15
        iii. SSH IC x20
        iv. Carolina Drydocks IC x10
        v. SSH IC x15
        vi. Willy Mayes Hayes IC x10
        vii. Forward Fold x15
        viii. Plank IC x20
        ix. Slow push to up x10
        x. Up Dog x15
        xi. Down Dog x15
        xii. Mountain Climbers IC x8
        xiii. Forward Fold x15
        xiv. Down into frog
        xv. Plow Pose

        Mosey to the tennis courts
        ○ Apollo Creeds – OYO x10
        ○ Seed Sowers across the court
        ○ 20 BBSs
        ○ Bear Crawl back

        Mosey to workout pad. Partner Up
        ○ Tortoise and Hare around the track
        • 100 – Merkins
        • 150 – Squats
        • 200 – LBCs
        • 250 – SSH

        Burpee Buses – 5

        Count – 4

        Names

        Prayers/Announcements:

        We are thankful for this morning in the gloom.
        We are thankful for the brotherhood that that it brings.
        We are mindful of and hopeful for all thoughts and prayers, both spoken and unspoken.
        We will carry this into the day, and it will give us the strength, the vision, and the courage to leave this world a better place.
        Leave no man behind, and leave no man where you find him.

        Crom!

        Vila

        Posted on

        Monday – Howlin’ at the Moon – Beast Ridge

        QIC: Vila

        Date: 10/07/2019

        PAX: Fastlane, Threeskin, Pebbles, Gaylord, Jazzy Jag, Mayhem

        AO: Beast Ridge

        [youtube https://www.youtube.com/watch?v=NZUuzdlQWHY&w=560&h=315]

        Phases of the moon

        • New
          • Warm Up
            1. SSH IC x15
            2. Imperial Walkers IC x15
            3. SSH IC x10
            4. Carolina Drydocks IC x10
            5. SSH IC x5
            6. Willy Mayes Hayes IC x10
            7. Forward Fold x15
            8. Plank IC x20
            9. Slow push to up x10
            10. Up Dog x15
            11. Down Dog x15
            12. Mountain Climbers IC x12
            13. Forward Fold x15
            14. Down into frog
        • Waxing Crescent
          • Crescent Walking Lunges x20
          • LBCs  x20
          • Bear Crawl Back
        • First Quarter
          • 5 rounds
            • Double Take Burpee
            • BBS x5
        • Waxing Gibbous
          • Flutter Kicks – 20 (4ct)
          • Thrusters – 15
          • Crunch Merkins – 10
        • Full
          • High knees IC x15
          • Plank IC x20
          • Climbers IC x15
          • Plank rotation IC x10
        • Waning Gibbous
          • Flutter Kicks – 20 (2ct)
          • Thrusters – 15
          • Crunch Merkins – 10
        • Third Quarter
          • 3 rounds
            • Double Take Burpee
            • BBS x5
        • Mosey Back to New Moon due to time

        Count  – 7

        Names

        Prayers/Announcements:

        We are thankful for this morning in the gloom.

        We are thankful for the brotherhood that that it brings.

        We are mindful of and hopeful for all thoughts and prayers, both spoken and unspoken.

        We will carry this into the day, and it will give us the strength, the vision, and the courage to leave this world a better place.

        Leave no man behind, and leave no man like you find him.

        Crom!

        Vila

        Posted on

        Saturday – Saturn – The Battery

        QIC: Vila

        Date: 10/05/2019

        PAX: Deep Dish, 9-Volt, El Chapo, Schnitzel, Clothespin, FNG-Shot Put, FNG-Pork Belly

        AO: The Battery

        [youtube https://www.youtube.com/watch?v=-VhSh-T8UMs&w=560&h=315]

        Warm up:

        1. SSH IC x15
        2. Imperial Walkers IC x15
        3. Forward Fold x15
        4. Plank IC x10
        5. Slow push to up x10
        6. Up Dog x15
        7. Down Dog x15
        8. Mountain Climbers IC x8
        9. Forward Fold x15
        10. Down into frog
        11. Plow Pose

        Transition:

        1. Mosey to the playground
          1. 10 count hang pull up
          2. 10 – Shoulder tap merkins – each arm =1
          3. 10 count hang pull up
          4. 20 – Reverse Angels
          5. 10 count hang pull up
          6. 10 – Side crunch merkins – each leg = 1
        2. SSH IC x25
        3. CottonPickers IC x15
        4. Carolina drydocks IC x15
        5. SSH IC x20
        6. Windmills IC x15
        7. SSH IC x15
        8. Plank IC x20
        9. SSH IC x10
        10. Double Take Burpees x5
        11. SSH IC x5
        12. Alternate until the teams reach the base of Mons
          1. Wheelbarrow – 20 paces each
          2. Seed sowers – 10 together
        13. Hold Al Gore

        Start of the Thang:

        Dora to the top of Mons

        1. Partners will do a Dora where one partner runs up the hill and back while the partner at the base completes:
          1. 100 – merkins
          2. 150 – flutter kicks
          3. 200 – SSH
        2. Run to the lot at the top of Mons
          1. 4 corner – Field Crawls
            a. Bear Crawl
            5 – Double Take Burpees
            b. Crab Walk
            15 – Thrusters
            c. Inch Worm
            20 – LBCs
            d. Bear Crawl5 – Double Take Burpee
        3. Mosey back to the flag
        4. Time Trials – 1 min Mary

        3 rounds @ 1 minute

        Warm Down

        1. Forward Fold x15
        2. Plank IC x10
        3. Slow push to up x10
        4. Up Dog x15
        5. Down Dog x15
        6. Forward Fold x15
        7. Down into frog
        8. Plow Pose

        Prayers/Announcements:

        We are thankful for this morning in the gloom.

        We are thankful for the brotherhood that that it brings.

        We are mindful of and hopeful for all thoughts and prayers, both spoken and unspoken.

        We will carry this into the day, and it will give us the strength, the vision, and the courage to leave this world a better place.

        Leave no man behind, and leave no man like you find him.

         

        Crom!

         

        Vila

         

        Posted on

        BassPro Boogey: VILA/Iron Butt

        QIC: VILA & Iron Butt aka IB

        Date: 09/16/2019

        PAX: Gaylord, MayHem, Peanuts, Wallflower

        AO: Beast Ridge

        Conditions

        Gloomy 70s

        COP by VILA

        1. SSH IC x15
        2. Imperial Walkers IC x15
        3. Slow count Willie May’s hayes IC x10
        4. Forward Fold x15
        5. Plank  x10
        6. Slow push to up Q ct. x10
        7. Up Dog x15
        8. Down Dog x15
        9. Mountain Climbers IC x12
        10. Forward Fold x15
        11. Frog x10

        The Thang by IronButt aka IB

        BassPro Boogey

        Mosey Down the Road a bit

        STOP 1:   IC 10 SSHs &  10 Burpees OYO

        Mosey Down the Road a bit

        STOP 2:  IC 10 SSHs & 10 LBCs

        Mosey Down the Road a bit

        STOP 3: IC 10 Merkins & 10 SSHs

        Mosey Down the Road a bit

        STOP 4: Arrive at Bass Pro Shop Entrance; IC 10 Merkins; IC 10 LBCs

        Mosey around Bass Pro Shop a bit

        STOP 5: IC 10 SSHs; IC 10 Freddy Mercuries

        Mosey Down the Road a bit

        STOP 6: 20 Dips OYO

        Mosey Back Down the Road

        STOP 7: IC Hold High Plank; 10 LBCs

        Mosey Back Down the Road to Parking Lot

        STOP 8:  IC 10 SSHs

        LONG Mosey Back Down Road to FINAL STOP: Parking Lot

        COT

        Experience of more, better, and best are hollow. It about others. Build up and encourage other rather than chasing experiences and feelings and places to give you meaning. It’s about community. Wallflower stayed on IronButt’s 6 when he could have easily busted out. Thank you.


        BALL OF MAN: IB Prayed

        Moleskin

        VILA had permission to run like the wind back to the parking lot and he did. He was doing Brogah when the PAX arrived. Gaylord championed through a sore ankle with excellent encouragement and presence from MayHem.

        News

        IronPAX

        Recent Backblasts

          Posted on

          Hump Day @ LD

          QIC: Vila

          Date: 09/18/2019

          PAX: MoneyBall, Skitch, SheShed, Goose, Ohms, BlindSide

          AO: Lions Den

          Warm up:

          1. SSH IC x25
          2. CottonPickers IC x15
          3. Carolina drydocks IC x15
          4. SSH IC x20
          5. Windmills IC x15
          6. SSH IC x15
          7. Plank IC x20
          8. SSH IC x10
          9. 8 count bodybuilder (8cbb) 1C x10
          10. SSH IC x5

          Transition:

          1. Mosey around the school
            1. first corner
            2. 25 merkins
            3. Second corner
            4. 20 LBCs
            5. Third corner
            6. 5 Lt. Danger
            7. Mosey to track

          Cycle:

          Teams will do together as each one of the runners comes back to do reps.

          1. First step – Incline Merkin
          2. Second step – Incline Merkin

          VILA BITES IT ON THE STAIRS!!!

          Dora

          1. While the other PAX runs up the track and back
          2. 100 – Incline Pullups
          3. 200 – Squats
          4. 300 – LBCs

          Warm Down:

          1. Forward Fold
          2. Plank IC x 15
          3. 10 second transition to up dog
          4. Up Dog
          5. Down Dog
          6. Forward Fold x15
          7. Frog
          8. 2 Burpees

          “To some, it’s Hump Day. To us, it’s Wednesday’s getting its ass kicked and Thursday just asking Friday to switch places.” – Dwayne Johnson

          “You miss 100 percent of the shots you don’t take.”– Wayne Gretzky

          Prayers: Moneyball’s Mom has some physical ailments

          Count

          Names

          WORD!

          Swinging hammers,

          Vila