Author: backblasts

Date: 2026-07-15
AO: Tar Pit
Q: Jolly ,
PAX: The wet burrito, LouGee, Tortuga, Da Vinci, Too Big To Fail (TBTF), White Noise, Sparrow, Panhandle, Beaker, Jolly FNGs: None
COUNT: 10
Conditions:
Sweaty

WOR:
Abe Vigodas
SSH
Arm Circles
Stretch OYO

The Thang:

We headed to the track and did a one lap warm up mosey.

Round 1
We did 10 reps of the following exercises slow, in cadence, with good form and full range of motion.

Skull crushers
Overhead press
Curls
Goblet squats
Block merkins
Big boy sit-ups

Pax then repeated all of the exercises on their own and then ran a lap. 200 thrusters spittoon style.

Round 2
Beaker called the exercises for this round and was given the option to keep them the same, swap one out for a new one or just add one on. Beaker subtracted the big boy sit-ups and added Freddy Mercury’s (or some variant thereof).

Repeat on own, run lap, 200 burpees spittoon style.

Round 3
TBTF called this round. He decided to subtract squats and added squat/jump over coupon.

Repeat on own, run lap, 250 one leg merkins spittoon style.

Moleskine:
“My dear brothers and sisters, take note of this: Everyone should be quick to listen, slow to speak and slow to become angry,” James 1:19 NIV

COT:
Tortuga’s upcoming MRI. Jolly’s friend’s mother.

Tags: Tar Pit, The wet burrito, LouGee, Tortuga, Da Vinci, Too Big To Fail (TBTF), White Noise, Sparrow, Panhandle, Beaker, Jolly

Date: 2026-07-15
AO: Ground Zero
Q: Dumpster ,
PAX: Toto, Mr Roboto, Stock boy, Samsonite, Cheap Shot, Dumpster, Audible FNGs: None
COUNT: 7
Conditions: Warm but better than it will be in the afternoon :sunny:

WOR:
Follow the leader movements to “Hot Dog!” – song from Mickey Mouse Club

The Thang:
We all rucked together- in a long oval-ish shape of a hot dog. See photo for route instructions and map (made by our friend Claude)

Moleskine:
I read some life advice written on a lawn flag/ mini banner – that I recently bought at Goodwill. Again… see attached photo.

:hotdog:Since it is National Hot Dog Day we ate Twinkie Wiener Sandwiches (popularized by the movie UHF- starring Weird AL). Sadly, I had forgotten the canned cheese at home :white_frowning_face:

Tags: Ground Zero, Toto, Mr Roboto, Stock boy, Samsonite, Cheap Shot, Dumpster, Audible

Date: 2026-07-14
AO: Mastodon
Q: Mr Roboto ,
PAX: Big Mac, Tortuga, Mr Roboto, Endo, LeMond, Too Big To Fail (TBTF), Da Vinci, Stock boy, Bostaff, Falsetto, DQ FNGs:
COUNT: 11
Conditions: 70° and suuuper humid

WOR:
Tortuga led this for us since I was rushing to get out of my car—having arrived at 5:30—and kept forgetting things in my car.

The Thang:
We completed the F3 Nation Patriot Games. Many attempted these solo. There were 2-3 teams (Endo + Too Big To Fail (TBTF), Falsetto + Mr Roboto, maybe 1 other team?). The allotted time was only ~40 minutes, whereas the recommended time was ~55. Tortuga finished the list after COT to earn American Eagle status. A few others earned Patriot status. Had we a full hour to complete the beatdown, I have no doubt all would have earned a status.

Moleskine:
A) Start focused on yours goals. There are many distractions; don’t let them get you.
B) Have a conversation with someone, and you’re likely to find some common ground.

Tags: Mastodon, Big Mac, Tortuga, Mr Roboto, Endo, LeMond, Too Big To Fail (TBTF), Da Vinci, Stock boy, Bostaff, Falsetto, DQ

Date: 2026-07-14
AO: Dark Room
Q: LouGee ,
PAX: Flower Boy, Noodles, LouGee, Body Double, Toto, perculator, Beaker, Lakers, Manhole, Portage, Crack FNGs: None
COUNT: 11
Conditions:
70 degrees, 96% humidity, 0 mph winds from the north, and fair skies! WOR:
10x Arm Circles (f-b), 10x Tin Man, 20x SSH, 10x Superman, 60 sec Plank The Thang:
2 stations/each lap
Lap 1: 10x Incline Merkins, 20x Australian Snow Angels, 30x SSH *Walking side lunges to next station with weighted object
Lap 2: 10x Derkins, 20x Good mornings, 30x Alt. Side squats *Walk on toes to next station with weighted object
Lap 3: 10x Bobby Hurleys, 15x Donkey kicks (l-r), 20x Alt. Shoulder Taps *Wide step walk with weighted object
Lap 4: 30x Mountain climber, 30x Back widow
*Cross over step with weighted object
Repeat laps until the end.
****Q called spontaneous dodgeball games throughout the beatdown!! Moleskine:
Learn to work through chaos!

Tags: Dark Room, Flower Boy, Noodles, LouGee, Body Double, Toto, perculator, Beaker, Lakers, Manhole, Portage, Crack

Date: 2026-07-14
AO: Flat Earth
Q: Panda Express ,
PAX: Oompa, Cheese, Jolly, Homie, Pine tar, Gummi Bear, Bloomer, White Noise, Hypotenuse, Lib, Has Been, Swish, Panda Express, Krampus, frogger, head top FNGs: None
COUNT: 16
Conditions:

WOR:
ssh
The Thang:
frisbee
Moleskine:
Candyland baby, Krampus looking for house

Tags: Flat Earth, Oompa, Cheese, Jolly, Homie, Pine tar, Gummi Bear, Bloomer, White Noise, Hypotenuse, Lib, Has Been, Swish, Panda Express, Krampus, frogger, head top

Date: 2026-07-13
AO: Downrange
Q: Dumpster , Lakers, Manhole
PAX: Noodles, Manhole, Stock boy, Dumpster, Lakers, Brainfog, Portage, Crack, DQ FNGs: None
COUNT: 9
Conditions: Supreme… with annoying gnats!

WOR: Lakers and Manhole led pax in some warmups with and without sandbags.

The Thang:
SANDEEBALLZ! 4 v 4
… and then 4 v 5 when I showed up.

~ I made it to about half of the beatdown (but ALL of Coffeeteria). I was late as the Q because I woke up at 5:30 and was confused that I slept through my 2 alarms… only to realize they were set for 5:50 instead of the usual 4:50. :zany_face::man-facepalming:

Moleskine: Some good advice stuff I read off a yard flag that I recently bought at Goodwill for 99 cents.

Tags: Downrange, Noodles, Manhole, Stock boy, Dumpster, Lakers, Brainfog, Portage, Crack, DQ

Date: 2026-07-09
AO: Dark Room
Q: LeMond ,
PAX: Noodles, Body Double, Toto, LeMond, perculator, Spokes, Beaker, What, Lakers, Brainfog, Crack, Bookworm FNGs: None
COUNT: 12
• Warmorama:
– Goofballs
– Abe Vigodas
– Toy Soldiers
– Speed Skaters
– Arm circles
• Pre-thang: Red Barchetta
– 100-yard dash, 100 SSHs; run back and plank
– 75-yard dash, 75 mountain climbers (2 is 1); run back and plank – 50-yard dash, 50 LBCs; run back and plank
– 25-yard dash, 25 merkins; run back and plank
– 10 yard dash then 10 burpees, run back and plank
– Each Pax takes a turn calling out start.
• Travel back to cones
– Partner up
– One Pax farmer carries two coupons.
– Other Partner does 3 burpees, catches up
– Switch
• At start of cones
– Rifle carry out 10 yards
– At 10 yards, 1 blockee, 4 BBSs
– Suitcase carry back
– Rifle carry out 10 yards.
– At 10 yards, 2 blockees, 3 BBSs
– Repeat up to 4 blockers, 1 BBs
• Game of Uno at the the flag:
• Shuffle the deck of Uno cards and whatever the number is, Pax perform that number of reps with the exception of 0 being a short run around the parking lot. The color of the cards determines the exercise. You have to play your cards just like in Uno. Color on same color, or same number on same number. • Blue = Curls
Green = BBSs
Yellow = Goblet squats
Red = Bentover rows
Ø = Run a lap
+2 = Two of the last card/exercise drawn
+4 = Four reps of all four exercises
Reverse = Do the same exercise you just performed
Wild = Change color
• Moleskin:
– Seek progress, not perfection
– This is a cliche but worth repeating and reflecting on.
– This beatdown was the second time I ran the Uno game and there were some hiccups but it went more smoothly than the first time. That is progress.

Tags: Dark Room, Noodles, Body Double, Toto, LeMond, perculator, Spokes, Beaker, What, Lakers, Brainfog, Crack, Bookworm

Date: 2026-07-13
AO: Tar Pit
Q: Tortuga ,
PAX: Big Mac, Tortuga, Jolly, Panhandle, Krampus
FNGs:
COUNT: 5
Conditions: perfect

WOR: Davinci style: follow the leader
Ssh, arm circles, imperial walkers, hillbillies, copperhead merkins

The Thang: Four spokes with a center hub
Spoke one: 5 hand release tuck jump burpees
Spoke two: 10 Mike Tysons
Spoke three: 15 nutcrackers
Spoke four: 20 air thrusters
After each spoke do donkey kicks at the hub, starting with one and adding a rep after each spoke. After a full round, take a recovery lap around the wheel.
Repeato. Spokes stay the same, Donkey kicks continue to increase. Took a mosey and calf raise break in the middle.

7MOM: American hammers, boat canoe, stretching

Moleskine: https://open.spotify.com/track/6S5BFmq9ypnHBY0kNm1lQ2?si=MbuBgXGyQtKZWy12Q5LMRg&utm_source=copy-link I’m not loved because I’m worthy, I’m loved because you’re good.
We cannot earn God’s love by being good. We can never be good enough. The good news is that God loves us because He is good. God’s grace is undeserved favor lavished upon you.

Tags: Tar Pit, Big Mac, Tortuga, Jolly, Panhandle, Krampus

Date: 2026-07-13
AO: Ground Zero
Q: Mr Roboto ,
PAX: Flower Boy, Mr. Bean, Mr Roboto, Endo, Falsetto, Bear Spray FNGs:
COUNT: 6
Conditions:
A cool 65° with clear skies. Very humid, though.

WOR:
Abe Vigodas x10
Tappy Taps x10
SSHs x10

The Thang:
3 ran north and reported back that the mosquitoes could not catch them.
The other 3 rucked east—making it just past the Chase Street pedestrian tunnel—and back.

Moleskine:
Longtime SC Senator Lindsey Graham died unexpectedly yesterday. He was a Republican, and one that I feel was more polarizing because of his position of power within the party. Senator Cory Booker, a Democrat from NJ, called Graham his “perhaps most unexpected friend” in the Senate. This all leads me to believe that any of us, were we to sit down and talk with those different from us—like Graham and Booker had to at times—would be able to find some common ground.

Tags: Ground Zero, Flower Boy, Mr. Bean, Mr Roboto, Endo, Falsetto, Bear Spray

Date: 2026-07-11
AO: Mastodon
Q: Dumpster ,
PAX: The wet burrito, Starch, Mr Roboto, Jailbreak, Endo, Too Big To Fail (TBTF), Dumpster, Lakers, Pool Boy, Falsetto, Fun Dip, 2.0s : Chipshot, Floatie, T-Rex, Pom Pomeranian, Rainbow Sprinkles, Sub2, Domo, Arigato, , Hands FNGs: 1 Hands
COUNT: 20
Conditions: Warm and humid = perfect

WOR:
Counting in cadence

Arm circles forward
Arm circles backwards

To Music – Daft Punk’s Around the World
SSHs
Single Straddle Hops (for Endo :stuck_out_tongue_winking_eye:) Raggedy Andys
Toy Soldiers
Stretch

The Thang:

USA – starting at curb circle
This Land is your land
Overhead Brick lifts on verse
Step ups on Chorus

To the Border (Tennis Courts)
La Bamba
10 sit ups
Run to other side of Tennis courts
Repeat

Mexico (Hamptons)
La Cucaracha

1. Wheel Barrow with parent & back
2. Skip
3. Lunge
4. Crab walk

Ecuador (PoopHouse)
El Condor Pasa – (the flight of the condor). Song is originally from Peru but the musician Leo Rojas from Ecuador

Wall sit and pass the ball
Squats and pass the ball
Feet against wall – sit ups and pass ball
(Repeat)

Colombia (Hoffa)
Zoo
Distribute tails for adults
Climb up to top and if kids pull a tail then that adult does five burpees Hold a squat at the top
Gather at Top
Gorilla into a Star Fish exercises

Walk Back down
Same thing back up (Climb up & pull tail)
Hold a squat at the top
Elephants & Frogs x4

Brazil (by SHOP)

Samba do Brazil
Dance Party
Circle, take turns showing dance moves, and everyone follows the leader

Ireland (Playground)
Song from Riverdance

Kids do step ups
Dads run around playground on turf
Switch
(Repeat)

Australia (next to upper Cooties)
Down Under
Toy Soldiers
Flutter Kicks
Plank Jacks
Sit ups

Moleskine:
Try to be more Curious rather than Judgemental

Short open prayer & Amen

Breakfast Potluck!

Tags: Mastodon, The wet burrito, Starch, Mr Roboto, Jailbreak, Endo, Too Big To Fail (TBTF), Dumpster, Lakers, Pool Boy, Falsetto, Fun Dip, 2.0s : Chipshot, Floatie, T-Rex, Pom Pomeranian, Rainbow Sprinkles, Sub2, Domo, Arigato, , Hands