Author: backblasts

Date: 6.22.23

AO: #ao_dark_room
PAX: @Captain Crunch @LeMond @Tarzan @Klinko, @Noodles
FNGs: 0
Q: @Noodles
Total: 5

WoR: Motivators x7, Goof Balls x15, Copperhead Squats x15, Batwings x15, Moroccan Night Clubs x15, Michael Phelps OYO

The Thang: TABATAs – Chest

TABATA 1 – WORK – 1 min/REST – 30 seconds

WORK – Incline Reverse Grip Merkins
REST – Squats
WORK – Kneeling Archer Merkins (R)
REST
WORK – Kneeling Archer Merkins (L)
REST
WORK – Chest Pullbacks (R)
REST
WORK – Chest Pullbacks (L)
REST
WORK – Slow Wide Merkins

TABATA 2 – WORK – 1 min/REST 30 seconds – Rinse and Repeat

TABATA 3 – WORK – 45 seconds/REST 15 seconds – Rinse and Repeat

.5 mile mosey around AO

MoM: Cobra Hold, Child Poses + R/L Tuck Under

Moleskin: When Life Feels Dark, Shine Jesus’ Light

CoT: Prayers for family health issues, recent grief and loss, difficult conversations at work. May God grant us strength, peace, comfort, wisdom and patience.

Backblast: Leg Day

Date: 06/22/23

AO: #ao_mastodon

PAX: @Airpump @Gunga @Jolly (respect)@Rosetta (respect) @Banks @SAGA @Ankles @Bloomer @LouGee (respect) @Pool Boy @Hancock

FNGs: 0

Q: @Jolly

Total: 11

WOR: SSH x 51 (one more than the black diamond group), picking daisies and other OYO leg stretches.

Thang 1:
Two line scout run to Dan Taylor alley. The pax in back did 1 mucho leggo and then sprinted to the front of the line.

Thang 2:
10 yard sprints X 25. (we did 5 penalty burpees about halfway through compliments of @Banks and @SAGA trying to cheat)

Thang 3:
One legged calf raises. Pax held onto the fence for balance while we did 2 sets of 30 reps (2 is 1) on each leg.

Thang 4:
Dan Taylors to 8:32

Thang 5:
Partnered up and one Pax started backpedaling while his partner did either 5 Bonnie Blairs or 5 jump squats. Once you complete the 5 reps you sprint up to your partner and change roles. We made are way around the AO and back to the flag or about 30 feet from the flag for the last Thang.

Thang 6:
Green Sally Up Squats to Flower by Moby

Date: 06/17/23
AO: #ao_mastodon
PAX: @Airpump @Gunga @SAGA @Jailbreak @Maniac @TBTF (QIC)
FNGs: 0
Q: @TBTF
Total: 6WOR: Motivators, T-Bone Burpees, Abe Vegodas, Good Mornings, Arm Circles, 30 seconds stretch OYOThe Thang 1: 11s
11s around small lap/through island stopping at light posts doing Star Jumps and MerkinsThe Thang 2: Coupon Circuit (4 stations, carry coupon through stations) – first round do 10 reps of each move, second round do 9, third round do 8, etc
1 – COOTES – 10 pullups/ 10 blockees, carry coupon to station 2
2 – Playground/Swings – 10 atomic merkins/ 10 shoulder press, carry coupon to station 3
3 – SHOP – 10 table presses/ 10 coupon swings, carry coupon to path to pick it up later)
4 – Basketball courts – mosey to courts, 10 burpees/ 10 BBSUs, mosey back to station 1 picking up coupons on the wayCOT:
Prayers for Jailbreak’s back (tweaked during workout), prayers for all PAX working through things whether shared or kept to oneselfMoleskine:
Discussed the value of showing up to do hard things (lift coupons, raise children, perform in school, etc) as well as life’s never ending demands on your time and challenged PAX to reflect on where we/they are showing up in their lives and if it is aligned with their goals

Date: Saturday, 06/17/23
AO: #ao_tar_pit
PAX: @Pool Boy @Panhandle @The wet burrito @Cottontail @SAGA
FNGs: 0
Q: @SAGA
Total: 5

Conditions: A rising Glory.

Warm-Up: motivators, goofy balls, mtn. climbers, OYO stretch

Thang1: run to AO Flat Earth

Thang 2: Merkin-Squat ladder (i.e. 21s) 19 merkins…50 yard dash…1 squat // then, 18/2, 17/3, etc.

Thang 3: All About The Benjamin: at the corners of the field: 1) 25 merkins 2) 25 squats 3) 25 LBCs 4) 25 burpees = feeling like $100!

Thang 4: mosey back to Tar PitMary: flutter kicks

Announcements: #2nd-f event @Sparrow’s this evening

COT: prayers for @Pool Boy’s daughter & @Majorette

MOLESKIN: you’re only as good as your advisors

Date: Monday, 06/12/23
AO: #ao_ground_zero
PAX: @Sparrow @LeMond @LouGee @Pool Boy @TBTF @Topham@Bones @T-bone @Shiplap @Beaker @Stock boy @Jolly @Hershey @Falsetto@Toto @Banks @Panhandle @Gunga @Airpump @Samsonite @Cottontail @The wet burrito @Double Dip @Blackout @Golden child@Tortuga @Gummi Bear @Rosetta @SAGA
FNGs: 0
Q: @SAGA
Total: 29

Date: 06/15/23
AO: #ao_mastodon
PAX: @Cottontail @arnold @Blackout @dent @Airpump @Maniac @Ankles @Hershey @TBTF @LouGee @SAGA @Da Vinci @Spokes @Hancock @T-bone @Pool Boy @Stock boy @Big Mac @Gunga @DQ
FNGs: 0
Q: @DQ
Total: 20

WoR

• SSH
• Head rolls
• Arm circles
• Lunge with side bend
• Calf stretches

Thang 1
PAX went to Hoffa for some Dora. With a partner, take turns running up Hoffa and completing the exercises:

• 50 BBSU with shoulder press
• 100 dive bombers
• 150 coupon swings

Thang 2
PAX moved on to the picnic tables for tabata-style (20s work / 10s rest) exercises of the following:
Set 1. 8 rounds (complete each exercise 4 times)

• Table thrusters
• Goblet Squats

Set 2. 8 rounds (complete each exercise 2 times)

• Incline plank rows – Left arm
• Incline plank rows – Right arm
• Gravediggers – Left arm
• Gravediggers – Right arm

Thang 3
PAX went to Cooties for some Mary:

• Bird dog
• Dead bug
• Oblique v ups – Right side
• Oblique v ups – Left side

Moleskine
Embrace discomfort. That’s how you grow, when you’re doing something uncomfortable. I’ve learned time and time again that just consuming knowledge doesn’t help me grow in that area. Consuming knowledge is comfortable, and doesn’t do much to really grow me. Applying that knowledge in action is what leads me to grow.

CoT

• @Airpump’s friend’s family coping with death
• @Da Vinci’s event today
• @Stock boy’s niece dealing with pregnancy postpartum issues

Date: 6/15/2023

AO: #ao_dark_room

PAX: @Toto, @Banks @Jolly @Panhandle @Crack @Tortuga @Captain Caveman @Rosetta @Noodles @Best In Show, @joshlarson9 @Tarzan, @Flushy, @LeMond @Sparrow @Beaker

FNGs: 1, Tiny (@joshlarson9)

Q: @Beaker

Total: 16

WOR:

Move around playground area and complete:

SSHs, x25

Frankenstein’s, x15

Tappy taps, x15

Squatting bat wings, x15

The Thang:

Divide into 8 pairs, grab a sand bag (or 2 :coupon:) per team and mosey to hole 1 of the dg course. Rules: First disc in the basket wins the hole. Each team must complete 10 burpees to earn a throw. Each team member, and the weight, must make it to the disc before each throw. The winning team on each holes gets three "rewards". 1) they carry the 120# bag for the next hole, 2) they add 5 burpees per throw for the rest of the game, 3) they call the exercise that all must complete before we start the next hole.

We completed 3 holes. Exercises called were: 30 American hammers (hole 1), 11s on Hacksaw Ridge-merkins/squats, Jolly, ic, x1.

End with 30 s of plank.

Moleskine: From The Wingfeather Saga

This excerpt refers to Artham, who was the protector of a king and who a series of bad choice found himself locked in a cage and turned into a half-bird, half-man creature:

"The voices in his head that cried coward and weakling drew back into the shadows. He knew he was those things but feared them no longer. Then another voice spoke. It called him throne warden and protector and uncle, and at last he believed it.

A surge of power ran hot through his bones. With one final shove, the cage splintered into pieces … Bent steel littered the floor.

Artham P. Wingfeather stood in the center of the debris, bloodied and panting, eyes ablaze."

Our transformation begins and ends with us believing God’s voice that speaks over us the names of son, father and brother, and empowers us to break free of the cage of our shortcomings, which we know to be true.

This makes me think of Dietrich Bonhoeffer’s words in Life Together, "[My] own heart is uncertain, [my] brother’s is sure." Speak words of truth and transformation into your brother’s heart.

COT: @Flushy’s co-worker Jake who lost his uncle, @Crack’s sister and sister-in-law in their respective recoveries.

Date: 6/13/2023
AO: #ao_mastodon
PAX: @LouGee, @The wet burrito, @Gummi Bear, @Captain Crunch, @Rosetta, @Pool Boy, @Stock boy, @Tortuga, @Jolly, @SAGA, @Da Vinci, @Sparrow, @Spokes, @Samsonite, @DQ, @Big Mac, @Panhandle, @Bloomer, @Hancock, @Ankles, @Falsetto, @Gunga, @Airpump, @LeMond
FNGs: 0
Q: @LeMond
Total: 24

• Warmorama: 5 mins

  • 15 Goofballs

  • Motivators from 7

  • Windmills

  • Side leg raises

  • Bat wings

• Pre-Thang

  • Coupon thrusters, passing back and forth between partners

  • Total of 50 between each partner.

  • Bucket Brigade Lunge (20 4-count)

    • With Rock or other coupon in hand, backwards lunge and twist towards the front leg. Alternate legs and direction…like in a bucket brigade.

  • Next, man rise up the hill to top of Hoffa.

  • Each group heads down with one coupon.

• The Thang: Movement up Hoffa

  • Pax divide into groups of 3 with one Pax heading ⅓ of the way up the hill to do coupon exercise while other 2 Pax move up hill.

  • Switch with a different Pax taking coupon up ⅔ of the hill. Repeat.

  • Switch with remaining Pax taking coupon to top. Repeat.

  • 10 blockies at top of hill

  • Mode of transportation — Coupon exercise

  • inchworm merkin — arm curls

  • lunge — overhead press

  • Imperial Walkers — dips

  • inchworm shoulder taps — goblet squat

• Mary

  • Big Boy Situps with legs held by coupon

  • Grip, Rip, and Roll (GRRs)

  • American Hammers holding coupon

• Moleskin

  • Three Musketeers by Alexandre Dumas

  • M. de Treville, the captain of the Musketeers, was therefore admired, feared, and loved; and this constitutes the zenith of human fortune.

  • Ask yourself: what constitutes the zenith of human fortune?

Date: Monday, 06/12/23
AO: #ao_mastodon
PAX: @Jolly (respect) @Shiplap @Katniss @Panhandle (respect) @Bloomer @Dr. Phil @LouGee (respect) @Falsetto @Ankles @Da Vinci @Airpump @Gunga @Bones (FNG) @Hancock @Rosetta @Blackout @Rainbow Bright @Pool Boy @Stock Boy @Sparrow @8-Track @DQ @Big Mac @Samsonite (respect) @Tortuga (respect) @SAGA
FNGs: 1 @Bones
Q: @SAGA
Total: 26

Date: Sat, 06/10/23
AO: #ao_TarPit
PAX: @T-bone (respect) @Pool Boy @ Wet Burrito @Falsetto (FNG) @SAGA
FNGs: 1 @Falsetto
Q: @SAGA
Total: 5