Foundation Rain Burner with Jump Rope

AO: The Ridge

When: 05/28/2021


Number of Pax: 5

Pax Names: Blow Out, Boston Butt, Pawn Star, Shooter Mcgavin, Tourniquet,

Number of FNGS: 0

FNG Names:

QIC: Foundation

The BackBlast:

I got to the site around 4:40am and it was pouring still.   Last minute switch for Thang 1 from in the parking lot to the pavilion.  Then I ran a mile to warm up in the rain.  I want to thank Blow Out for having my 6 as Site Q and for everyone that showed up.  Toboggan was also there but isn’t in the list on the website yet.

Started with the normal verbiage,

It’s 5:15 so let’s get started.   This is a free, volunteer, peer-led workout.  I am definitely not a professional.  I have no knowledge of any injuries or fitness considerations that you might have.  It is each person’s responsibility to be safe and modify exercises if you need to.  We all do it, most important thing is that you don’t get hurt.  No FNGs.   F3 has 5 principles to make sure that it is an F3 workout:

  1. Be free of charge
  2. Be open to all men
  3. Be held outdoors, rain or shine, heat or cold
  4. Be led by men who participate in the workout in a rotating fashion with no training necessary
  5. End with a circle of trust



First exercise – Side Strattle Hops (20)

Second exercise – abe vigodas (10)

Third Exercise – Good Mornings (10)

last exercise – Shoulder Circles (10)


For thang 1 – @12 minutes

We will do 25 reps of the upper body exercise and then 20 jump ropes.  Go through the 4 exercises and rinse and repeat.

Curls, Dips, Shoulder Press, Bent over Row

Thang 2

Take your coupons to the pavilion.  Remember your group from thang 1

First station is 25 reps of Upper body exercise and 25 reps of LBCs and then  then run down to station 2 which is the shelter along the path.  There you do 15 merkins and 15 air squats then run back.  Rinse and repeat but subtract 1 from the merkins and air squats each time.

Upper body exercises – Curls, Dips, Shoulder Press, Bent over Rows


Big Boys (45)

Pickle Pushers (20)

Scissor Kicks (15)

Held High Plank until 6am

NAME-O-RAMA and Announcements


For the COT I wanted to talk about how a part of personal growth or accelerating to put it in F3 terms is to self evaluate periodically.

It is more than just from a fitness perspective.  Other key areas of our life that we need to keep accelerating in are our emotional health needs and our personal relationships with our M and 2.0s.  I want to talk about our emotional health needs.  I have become more aware of the importance of this area over the past 6 years.  In 2015, I began counseling to work through the accumulative effects of the emotional abuse of the past 15 years of my relationship with my ex-wife.  I have discovered that a few areas that I want to improve.  My confidence and my need to want to make everyone happy to the point where I didn’t even know what I really liked anymore.

As I keep working towards becoming emotionally healthier, I keep periodically stop and self evaluate to make sure that I stay focused.   My area that I still am working on is the area of this need to make everyone happy.  Through reflection and therapy, I have found that I have done this most of my life and it opens up the door for people to take advantage of this trait.  Example:  The kids would have an emergency come up at school and I think that I’m just helping out by being the one that goes over from work and take care of it.  But looking back, I ended up taking care of probably 95% of these incidents and my ex wife would just go about her workday.  She knew that I would feel this need to help out but she didn’t appreciate this or reciprocate the helping out.  This is the taking advantage of and not respecting me.  It hurt my career.   I see that with the kids.  I realized that I would do everything for them.  Making meals, picking up/cleaning after them and they just sit there watching you tube or playing video games after trashing the house or calling out that they are hungry and expecting that I will clean up whatever mess they make or give them food while they do nothing for themselves.  This is the taking advantage of.  I have found myself doing that in my marriage now and have been really trying to work on this.  I would find myself stopping what I’m doing and going to help my wife with cleaning or dishes or making dinner.  I know this frustrates her and I’ve been trying not to do this.  She says that I don’t have to please everyone and that I need to do what I want to do to make myself happy because I deserve it.

I have been working on overriding this automatic response of always going to help and forgetting what I was doing and to try and do things that make me happy at times instead of always trying to please and make everyone else happy.  This is hard.  I have been trying to rediscover who I am and what things that I truly enjoy to do.  This is an ongoing struggle and is one of the main areas that I keep self evaluating regularly.   Self evaluation is one of my main tools for accelerating my emotional health and to keep striving to be a better husband, father and stepfather.  I challenge you to take a little time today (maybe while you are getting your shower this morning) and reflect on one area of your life that you think you could do a little better at and then work on it today and tomorrow and the next day.  Aye?

Ended with Prayer.