Backblasts

Date: 2025-11-12
AO: theaerie
Q: Stewie
PAX: Lonestar, Trifecta, Rifleman, Rocketman
FNGs: None
COUNT: 6
WARMUP:
Michael Phelps
Grady Corn
Mountain Climbers
Willie Mays
Mosey

THE THANG:
3 exercisesx20reps per con
Method of Movement to next cone

Cone 1
• Coupon Curls
• Coupon BBS
• Goblet Squats
Rep Count Total: 60 reps
MoM:Murderbunny

Cone 2
• Irkins
• Coupon Pull-Throughs
• Thrusters
Rep Count Total: 120 reps
MoM:Rifle carry

Cone 3
• High knees toe touch IC
• WWII Sit-Ups
• Derkins
Rep Count Total: 180 reps
MoM:Resurrection bunny

Cone 4
• Bent-Over Coupon Rows
• Coupon American Hammers
• Kbell swing
Rep Count Total: 240 reps
MoM: Riflecarry

Cone 5
• Thrusters
• Coupon Chest Press
• Flutter coupon OH
Rep Count Total: 300 reps
MoM: Beartrap

Finisher –
• Goblet Squats
• Skull Crushers
• Elf on the Shelfs
Rep Count Total: 360 reps

MARY: nope
ANNOUNCEMENTS:
Early Dec: Annual Food pantry Ruck

COT:
We men are leaders of our home.

Inspired by parts and pieces of “Stand firm and act like men”, by Joby Martin

Here is something Im guilty of occasionally:
When we come into our house, Does our presence bring calmness or chaos and agitation?
Ask your wife this question. When I come home does the house become more or less peaceful?

Stand firm then, with the belt of truth buckled around your waist, with the breastplate of righteousness in place, and with your feet fitted with the readiness that comes from the gospel of peace. ‭‭Ephesians‬ ‭6‬:14-‭15‬ ‭NIV‬‬

Be an ambassador of peace and be intentional about bringing peace into our home when step through the front door.

Christ made peace between us and God through His life, death, and resurrection. As men, we should extend that same peace in our homes.

Confession and Repentance

Reconcile where needed. If there’s tension, silence, or a broken relationship, we need to go first. Don’t wait. Did Jesus say, Hes going to wait till humans get our act together and the He’ll take up the cross?… if he said that we’d all be dead and burning in hell.

As the man, husband, dad, we need to be the chief repenter of the home. And let let our children learn repentance and humility by watching us do it. If your reflex is, “It’s not my fault,” remember:

Husbands, love your wives, just as Christ loved the church and gave himself up for her to make her holy, cleansing her by the washing with water through the word, and to present her to himself as a radiant church, without stain or wrinkle or any other blemish, but holy and blameless. In this same way, husbands ought to love their wives as their own bodies. He who loves his wife loves himself. ‭‭Ephesians‬ ‭5‬:‭25‬-‭28‬ ‭NIV‬
‬
Jesus took responsibility for sin that wasn’t His—our sin—and bore it silently. That’s our model. If we are waiting for an apology, we are failing.

Reconciliation has two parts Confession and Repentance.

Don’t wait for your wife to move first. We confess not to earn an apology, but because obedience demands it.

Bottom Line
1. Righteousness guards your heart.
2. Peace guides your steps.
3. Faith defends your home.
4. And repentance—humble, consistent repentance—keeps the door open for grace to move within our home.

Lastly, I encourage you to pray with your wife. If you don’t know what to do then try this:

Ask her casually what are her hopes and dreams for your future together or for a better life?

No matter what she says when shes done, get down on your knees take her hand and just start praying.

Something like…
Dear heavenly Father I want to pray for my wife… and repeat what she said word for word….in the name of Jesus Christ Amen.

Tags: theaerie, Lonestar, Trifecta, Rifleman, Rocketman

Date: 2025-11-12
AO: ignite
Q: Legacy
PAX: Basic, 2 percent, Ice Tea, Strange Brew, Goldfish
FNGs: None
COUNT: 6

WARMUP: The usual
THE THANG: [EMBARGOED UNTIL 11/19 0530]<<< lets just say it was a workout MARY: Flutter Kicks, 40

ANNOUNCEMENTS: NEXT WEEK HERE 0530 THE FUSTER CLOCK, FOLLOWED BY CHARLIE BROWN THANKSGIVING

HOLIDAY TOUCH FOOTBALL IS ON SATURDAY, DEC. 6, 2025, FOOTBALL AT 0700

COT: YHC wanted to share a story regarding one of his favorite veterans, his Dad. YHC is older, and his Dad was older, so YHC’s Dad fought in WWII. Drafted in 1944, John Warren came through Normandy a few weeks after the invasion, coming in as replacement into a unit that had sustained in excess of 85% casualties. He fought in the Battle of the Bulge. Also of note is a story regarding YHC’s grandfather, who was the town doctor in a small town in Iowa. He became the head of the local draft board. YHC’s grandfather told his son: the minute you turn 18, you are the first one on the bus–because I cannot have this town thinking I would use my power to shield to my son.

Tags: ignite, Basic, 2 percent, Ice Tea, Strange Brew, Goldfish

Date: 2025-11-12
AO: thedriveway
Q: bogey
PAX: Play-Doh, 3 mile, Hops, Flux, Prestige
FNGs: None
COUNT: 6
WARMUP: SSH, IW, HB, MP, MNC, 5x walkouts with merkins, WMs, WMH, DDog, 5x walkouts with merkins

THE THANG: Coupon Stations AMRAP

Rotate stations upon timer return

Every 5 minutes perform group exercises

Stations:

1 – Timers: Loaded Carries 100m out and 100m back. PAX Choice using coupons in any carry combination. Weights ranged from 100# to 20#. 2 – kettlebell or coupon shoulder shrugs (or hi-pulls)
3 – sandbag deadlifts or squats
4 – med ball/sandbag over shoulders (or coupon grave diggers) 5 – med ball or sandbag throws
6 – battle rope drills

Every 5 mins PAX stopped what they were doing, grabbed their coupon(s) of choice, and performed rounds of:

25x OHPs +20x merkins +10x mtn climbers IC +10x shoulder taps IC

15x coupon curls +15x merkins +10x mtn climbers IC +10x shoulder taps IC

20x merkins +10x mtn climbers IC +10x shoulder taps IC

MARY: 30x flutter kicks IC with coupon overhead hold

ANNOUNCEMENTS: 5th installment of EC at thedriveway this Friday. Dec 6 flag football game at compound.

COT: YHC shared most recent setback with middle child who is now in treatment center. YHC tries not to “catastrophize” about the future but it’s difficult not to do so. YHC reaffirmed that his faith, prayer, and community like F3 helps him face each day. YHC prays for – among many other things – guidance, courage, strength and perseverance to deal with this season of adversity. And YHC prays for same for the F3 HIMs who are dealing with their own struggles, and encourages others to reach out to talk. Thank you men for joining me this morning.

Tags: thedriveway, Play-Doh, 3 mile, Hops, Flux, Prestige

Date: 2025-11-12
AO: compound
Q: Hightower
PAX: Popeyes, Poe, Roddick, Skidoos, Corkscrew (F3 The Capital), citrus FNGs: None
COUNT: 7
WARMUP:
A few exercises then some dynamic stretching. Then fellowship jog in garage.

THE THANG:
Set up 7 stations
Station 1: pull ups or dead hang
Station 2: lap, timer
Station 3: wall sit
Station 4: med ball tricep extensions
Station 5: med ball curls
Station 6: merkins
Station 7: air squats

Reset core exercises
Then repeat for round 2 stations
Followed by fellowship laps around garage

MARY:
Ring of Fire core exercises

ANNOUNCEMENTS:
Book club Dec 4 at Ramblers house
Touch football Sat, Dec 6 Compound

COT:
Many fight anxiety and nervousness, me included. Quiet these thoughts for some meditation to refocus. Deep breath in for energy, hold, then blow out those bad thoughts, stress. Rinse and repeat for a few minutes.

Tags: compound, Popeyes, Poe, Roddick, Skidoos, Corkscrew (F3 The Capital), citrus

Date: 2025-11-11
AO: thegeneral
Q: 2 percent
PAX: Enron, citrus, Hobbyhorse, Lazlo, Robo, bogey, Hops, Gus, SAAS, DoorDash, Jag, Gherkin FNGs: None
COUNT: 13
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Willy Mays Hays, RVE’s, Arm Circles, Michael Phelps, Don Quixotes, Moroccan Nightclubs, Downward Dog, Kobra Kai, World’s Greatest Stretch

THE THANG:
1. Pull-Up Bar (solo 1 at a time)
• Max effort while remaining PAX alternated between Wall Sits, Merkins and Body Weight Squats

2. Goal Line Grinder

Three rounds, rotating:
1. Carolina Dry Docks (20)
2. Big Boy Sit-Ups (20)
3. Alternating Lunges (10)

3. Field-Length Movement Circuit

Repeated the sequence 2x down the football field:
• Bear crawl → 25 yard line
• Crab walk → 50 yard line
• Lunge walk → 25 yard line
• Broad jump burpees → Goal line
• Sprint back to the opposing goal line

4. Partner Drill

Partner A does:
• 10 hand-release merkins
• 10 reverse lunges each leg
• 10 4-count flutter kicks

Partner B moves:
• Bear crawl to the 20 yard line & jog back

5. Tribute Reps

Cycle through 11 reps of each (Veteran’s Day 11/11):
• Burpees
• Squat jumps
• Mountain climbers
Commemorate the D-Day Landing:
6 Jump Squats (6th month of the year, December)
6 Toe Tap Merkins (6th day of December)
19 Dips (Year)
44 LBC’s (Year)

MARY: Nolan Ryan’s – 20

ANNOUNCEMENTS: F3 Holiday Bowl – Touch Football 12/6 East vs. West, Charlie Brown Thanksgiving at ignite 11/19

COT: A special thank you to Hops and Gus for their service to our country.

Frederick Arthur Peterson
During World War II, he was a sergeant with B Co., 121st Engineer Battalion, of the 29th Infantry Division.
On June 6th, 1944, his unit landed in the first wave at the Dog Green sector of Omaha Beach on D-Day as was depicted in the movie “Saving Private Ryan”. When someone once asked if he had seen the movie, he responded in his typical humorous manner, “I don’t need to; I was in the original cast.”
Out of 200 men within his unit, he was one of only 35 who made it off the beach that day. He was awarded a bronze star for building a bridge under enemy fire in France.
On a separate occasion in Normandy, his unit was ambushed. He and some other men fled and were separated for over a week. A few had been wounded. Fred caught some shrapnel and was also cut up on some barbed wire. He was offered but declined the Purple Heart. “Give it to the guy who lost his leg.”
“All the medals I got, and 75 cents, will get you a cup of coffee. In my mind, the heroes are still over there. There are 3 cemeteries over there loaded with them. I wasn’t a hero. I was just one of the lucky ones.”
After the war ended, he came home, got a job on the railroad. And then as a lab technician with Pfizer where he retired after 35 years of service.
It is stories like these, where men like Fred earned the right to be considered “The Greatest Generation”.
He didn’t talk about this experience for 50 years. He didn’t have an outlet like F3.
Today we honor Fred Peterson and the countess other Veterans who chose a life of service so that we can enjoy the freedom of this great nation.

Tags: thegeneral, Enron, citrus, Hobbyhorse, Lazlo, Robo, bogey, Hops, Gus, SAAS, DoorDash, Jag, Gherkin