Backblast: Ultimate Date: Saturday, 6.3.23
AO: #ao_flat_earth
PAX: @Panhandle @T-bone @Rosetta @DQ @LeMond @Jolly @Bloomer @Banks @Cheese @Crack @K-pop @Zombie @Gummi Bear @Sparrow @8-Track @lasso @Archive
FNGs: 0
Q: @Banks
Total: 17

Backblast: Charles Bronson BOMBS

Date: 05/20/23
AO: #ao_mastodon
PAX: @Captain Crunch@Blackout@Stock boy@Short Circuit@Hawkeye (FNG) @Outnumbered (Down Range) @Samsonite@Bloomer@Judo@TBTF (Q)
FNGs: 1
Total: 9WoR – Motivators, AbeVegodas, Good Mornings, Tappy Taps, T-Bone BurpeesThang 1 –
mosey/Scout Run (nice and slow) the Archive mile looking for places to do pull ups, do ~10 pullups per stop and crossing bridges with feet up on the railsThang 2 –
BOMBS/Charles Bronson combo – routine consists of doing an exercise, sprint/push across field (~50 yards in our case), bear crawl up Hoffa and touch the fence, mosey back to the starting point and rinse and repeat until we make it through all exercises; exercises at the starting point were: Burpees x25, OH claps x50, Merkins x50, BBSUs x50, Squats x506MOM – We ended with Mary on top of Hoffa in Ring of Fire fashionMoleskine
Encourage you to think about the value of hard work and what your efforts have provided you in your life. Reflect on what makes you happy, how you got there, and how you can maintain that happiness.CoT – I should have posted sooner as I do not recall all that we prayed for but God heard us (there were 5 but I only remember 2)

  • Prayed for Brother/Brother-In-Law of the Year @Crack and his M for everything they have gone through helping their family in times of need. Also prayed for his sister/sister-in-law for continued progress in their situations
  • Prayed for @Captain Crunch and his hopeful ability to get away to Iceland with his wife

Backblast: The Return of the Billy Madison (w coupons)

Date: 05/27/23
AO: #ao_mastodon
PAX: @T-bone (Respect)@Maniac@Stock boy@Samsonite@Short Circuit @@TBTF (Q)
FNGs: 0
Total: 6WoR – Motivators, AbeVegodas, Good Mornings, T-Bone Burpees, stretch OYOThang 1 – Billy Madison routine with coupons and at the COOTES (for the pull up bars). Routine consists of doing a building set of exercises then running around the playground stopping half way at the picnic tables and doing 5 picnic table presses and then back to the COOTES for the next round, we started with the first exercise (1 burpee) then ran the "lap", then the first exercise again and layer on the second exercise (2 Blockees) and run the "lap", the third round you layer on 3 Coupon Swings in addition to the 1 Burpee/ 2 Blockees and so on until you eventually get to the end which consistent of all 12 exercises
1 – Burpees
2 – Blockee
3 – Coupon Swings
4- Coupon Lunges (2 is 1)
5 – Pull-Ups
6 – Goblet Squats
7 – OH Presses
8 – Merkins
9 – BBSUs
10 – Derkins
11 – Coupon Curls
12- SSHWe finished up with a burn out round of coupon curls and derkinsMoleskine
It is the beginning of Memorial Day weekend and we discussed "Freedom isn’t Free"CoT – I should have posted sooner as I do not recall all that we prayed for but be sure that God hears us and remembers better than me

  • continued prayed for @Crack as he continues to help his family get through some tough times and @Tortuga as he is expecting some hopeful good news on his knee
  • prayers for @Maniac as he works through some financial challenges

Backblast: Super Dora

Date: 05/30/23

AO: #ao_mastodon

PAX: @Spokes @Rosetta @Rainbow Bright @Samsonite @Big Mac @TBTF @Ankles @8-Track @Da Vinci @Banks @Manhole @Sparrow @Stock boy @Beaker

FNGs: 0

Q: @Beaker

Total: 14


Motivators, ic, x7*; Pretzel arms, ic, x15; Wonder bras, ic, 15; Moroccan night clubs, ic, x22, Michael Phelps, oyo; Tappy taps, x15; T-bone burpees.

The Thang

PAX got in groups of 3 for a super Dora. At any given time 1 PAX was working at COOTIES, 1 PAX was working in the SHOP, and 1 PAX was running from the SHOP, up Hoffa to the fence, and back down to COOTIES to relieve the PAX there.

At the stations each team completed the following reps in order:


100 pull-ups

300 merkins

500 BBSUs


200 picnic table presses

400 dips

600 set ups


See @DQ’s post above.


See @DQ’s post above.

Black Diamond

Date: 05/30/23
AO: #ao_mastodon
PAX: @T-bone @Jolly @Shiplap @Oompa @Panhandle @Pool Boy @LouGee @Tortuga @DQ
FNGs: 0
Q: @DQ
Total: 9


  • SSH
  • Goofballs
  • Picking Daisies

The Thang
PAX started at the first light post on the path west of the parking lot. Everyone partnered up for a pearls on a string workout around the short loop.

Light posts 1-3
Each PAX did 5 blockees / 5 thrusters / 5 coupon lunges (2 is 1). After completing those exercises, one partner farmer carried both coupons to the next light post while the other sprinted. The sprinter then did burpees while he waited for the farmer carry partner to arrive (minimum 5 burpees).

“LeMond break” at light post 4
Once all PAX reached light post 4, everyone took a LeMond-style break (cuz LeMond would probably be the only one to complete the break successfully). This is a 5 minute exercise (usually some kind of static hold) with a rest option being reps of a different exercise. This first LeMond-style break was a 5 minute plank, and 5 burpees whenever PAX needed a rest from planking. Shoutout to @T-bone for planking for about 4 minutes.

Light posts 4-6
PAX repeated the same routine from Light posts 1-3.

“LeMond break” at light post 7
5 minutes of leg raises, with 5 big boy shoulder presses as a rest option.

Light posts 7-9
PAX repeated the same routine from Light posts 4-6, but dropped the thrusters.

“LeMond break” at light post 10
5 minutes of a squat hold, with 5 thrusters as a rest option. Shoutout to @Oompa who held a squat for about 2:30.

Light posts 10-12
PAX repeated the same routine from Light posts 7-9.

“LeMond break” at light post 13
5 minutes of deep swimmers press, with 10 merkins as a rest option. Shoutout to @Shiplap and @Jolly for doing all 5 minutes.

Light post 13
Running out of time, PAX did 5 more blockees and went back to the flag

Let your kids speak.

One morning at breakfast, my 2.0, Emilia, had the attention of my M, Erin. Emilia was telling Erin about her new room and how excited she was. I wanted Erin’s attention though! I wanted to tell her all about my F3 workout that morning. It took a lot for me to hold back, and understand that it was much more important in that moment for Emilia to share to Erin what was really important to her, rather than me share to Erin about my morning.

Letting your kids have the floor shows that what they have to share is important and you value them and their thoughts. It builds trust and confidence in them to be open and transparent with you. When they’re young, their most important thing might be something silly, but it matters to them. When they grow up, they will have their own battles, questions, and thoughts. You want them to come to you with these. Letting your kids speak when they’re young, showing them that you value who they are and what they think, will help lay a foundation of trust that will encourage them to come to you later in life.


  • @Tortuga’s knee. The MRI wasn’t great. Pray that God heals his knee quickly.
  • @Hershey and his M as they travel for their missionary work.

UBU Monday

Date: 05/22/23
AO: #ao_mastodon
PAX: @Ankles @Crack @Rosetta @Captain Crunch @Stock boy @Pool Boy @Blackout @Big Mac @LouGee @Samsonite @Cheese @Panhandle @Jolly @SAGA @Tortuga @T-bone @Shiplap @TBTF @DQ
FNGs: 0
Q: @DQ
Total: 19


  • SSH
  • Goofballs

The Thang
It’s a UBU (You-Be-You) Monday! Some ran, some walked / rucked, some did yoga, some played frisbee, some rode bikes

You have all the time you need to do what God wants you to do. Luke 4 talks about Jesus teaching in Capernaum, and v42-43 talk about his fatigue and response to the people who wanted him to stay longer:

And when it was day, he departed and went into a desolate place. And the people sought him and came to him, and would have kept him from leaving them, but he said to them, “I must preach the good news of the kingdom of God to the other towns as well; for I was sent for this purpose.”

Jesus gives us an example of staying focused on priorities. It would have been good for him to stay longer with the people there, but his purpose was to go elsewhere. When you are feeling overwhelmed, first check where your focus is. Is this a personal priority or an external pressure?


  • @Blackout’s grandpa going into surgery
  • @Aloha’s M and the delivery of their baby

Backblast: Resistance Training

Backblast: Resistance Training
Date: 5.18.23
AO: #ao_dark_room
PAX: @Shiplap @Beaker @Jolly @Banks @Captain Crunch @LeMond @Toto
FNGs: 0
Q: @Shiplap
Total: 7WoR: Neck rotations, Arm Circles, Shoulder stretch, tricep stretch, picking daiseys, 1/2 mile mosey since @Tortuga didn’t show.The Thang: 4 Minutes per station for 7 stations. You complete the first exercise to failure or 30 reps then immediately did the second exercise. Once finished you are allowed a 20 send break and then repeat until time for that station expired.StationsBench Press (sandbag) & MerkinsCurls & Negative CurlsDips & Skull CrushersOH Press (sandbag) & Standing TricepLeg Lifts & CrunchesBicycle and coupon obliquesMoleskin: You will become who you surround your self with.CoT: @Captain Crunch and his family as they make some important decisions, and any other unsaid requests

Leg Day!!

Backblast: Leg Day!! Date: 5.17.23
AO: #ao_tar_pit
PAX: @Panhandle @T-bone @Pool Boy @Shiplap @Banks @Tortuga @DQ @Bloomer @The wet burrito @Jolly @Blackout @Stock boy @8-Track
FNGs: 0
Q: @Banks
Total: 13

7x Motivators
10x Windmills IC
10x Mountain Man Poopers IC
Mosey around the parking lot
Stretch OYO

The Thang: DORA 1, 2, 3, 4, 5
We met at the bottom of the hill and partnered up for a Leg Focused Dora. One PAX would complete the reps while the other bernied up the hill and ran back down. The reps we completed were:

100x Deep Reverse Lunges off a ledge
200x Side Lunges
300x Squats
400x Monkey Humpers
500x Calf Raises

Once we finished, we all circled up and did squats to the song "Flower" by Moby

It should be noted that there was a ton of grumbling on this one, especially the deep reverse lunges going into the hill bernie sanders…

It should also be noted that I am already having a hard time with stairs today…

Prayers for Mucho Leggo as he heads off to his summer internship and Praise for the Poolboy family and Naomi as she is feeling better and able to return to school.

Sometimes it is important to focus on one thing in your life and spend time deep diving it to make progress. i.e. Don’t skip Leg Day!!

Backblast: More Fun with Coupons

Backblast: More Fun with Coupons
Date: 5/16/2023
AO: #ao_mastodon
PAX: @Blackout, @Stock boy, @Big Mac, @The wet burrito, @Hancock, @Samsonite, @Captain Crunch, @TBTF, @Judo, @Maniac, @Ankles, @Rosetta, @LeMond
FNGs: 1
Q: @LeMond
Total: 13
* Warmorama: 5 mins
o SSHs
o Windmills
o Imperial Walkers
o Arm circles, overhead claps
o Mountain climbers
* Pre-Thang in parking lot
o One partner holds up block in squat position.
o Other Partner sprints down and back; switch and repeat
o 10 blockies
o 20 coupon gas pumpers
o 20 coupon swings
* Extra-Thang at base of hill
o No surrenders, holding coupon.
o Coupon pass around between partners.
* The Thang
o 10 Burpee BJO, 10 HRM, Run up hill and back
o 9 Burpee BJO, 10 Goblet Squat w/ Coupon run
o 8 Burpee BJO, 10 Leg Lifts with Coupon extending above your chest; run
o 7 Burpee BJO, 10 Coupon Thrusters, Run
o 6 Burpee BJO, 10 Bent-over Rows, Run
o 5 Burpee BJO, 10 Solo Pass Around, Run
o 4 Burpee BJO, 10 Elf-on-a-Shelf, Run
* Final Thang
o Pax hold blocks in a circle, take turns running around pressing down.
* Moleskin
o You can’t stop the waves, but you can learn to surf.
o Jon Kabat-Zinn
* FNG: Welcome Samsonite!