The Return of FLOP, Part Four (Loko?)

AO: Rubicon

When: 2023-09-28

QIC: False Start

PAX (10): Deep dish, FannyPack, Groundhog, MillerTime, No-See-Um, Pinkey, Special K, Trebek, Walkie Talkie


Well, here were are again.  Another year down, and another year to celebrate the return of my short-lived F3 name Flop.  No-See-Um got his wishes from last year and didn't have to participate this year...odd way of avoiding it by injuring yourself, but oh well, to each his own.


Mosey over to the flag pole with some but-kickers, high knees, and carioca left & right along the way.
  • SSH
  • Hillbilly
  • Weedpicker
  • Arm Circles (forward & backward)
  • Covids
Mosey to the track.

The Thang:

The Thang #1 Complete each exercise below with a run around the track in between for a F.L.O.P. mile.
  • Flutters x25 (alpha count)
  • Lunges x50 (single count)
  • Overhead Claps x75
  • Plank Jacks x100
Once done we moseyed over to the rock pile for a ‘lifting & traveling coupon’ and down to the Field of Dreams. The Thang #2 My first BD was Week 4 of IPC 2019, so I continue my yearly variation on that.
  1. 100 cumulative reps of Merkins or Squats (w/ coupon)
  2. Rifle carry your coupon out to the centerfield fence and back
  3. 100 cumulative reps of Curls or Coupon Swings
  4. Rifle carry your coupon out to the centerfield fence and back
  5. 100 cumulative reps of Rows or Lunges
  6. Rifle carry your coupon out to the centerfield fence and back
Returned the coupons and made it back to the flag just in time.


Lots of things going on this fall:
  • Fall convergence - data TBD
  • Santa Ruck - Save the date of Dec 9
Trying to drum up some interest in a 0.0 AO / BD.  Please check out slack for more information, we're looking for overall interest and location suggestions. Prayers for guidance for FannyPack as he explores potential career moves. TNT from Trebek was supposed to not really be a TNT (his words, not ours) and was actually incredibly impactful and spurred a TON of conversation.  Be open to other opinions and hear other sides.

Naked-Man Moleskin:

  Last night I was reading my old backblasts from previous anniversary BDs and couldn't help reflect upon what the past four years has meant to me.  Using an exercise from a mentorship wrap-up I had yesterday at work, my one word to describe these four years is: Thankful. I actually don't know what I would do without F3 in my life at this point.  It has pushed me to new limits and made me uncomfortable, but I wouldn't trade that for anything.  3 BRRs and 1 SMR down, I'm still not a rrrrruner.....I'm a rrrracer! Thank you, men. I appreciate each and every one of you. Until next time!

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