Author: backblasts

Date: 11/3/22
AO: #downrange Camera Park
PAX: @Tortuga @Captain Crunch @Toto @Crack @Beaker @Noodles
Q: @Noodles
Total: 6
FNGs: 0
WOR: Motivators x7, Tappy Taps x15, Batwings x15, Michael Phelps OYO

The Thang: Bertha & Gertrude

A take on the Death by Skinny Farmer beatdown. Usually done with Farmer’s carry but have also seen it done flipping tractor tires. Today we had a visit from Good Ol’ Bertha and Gertrude. Not sure if we ever named @Archive’s sandbag but I did today. Bertha & Gertrude, 60+ plus sandbags, were incorporated into the following:

Round 1: Hand Release Merkins x50, Leg Raises x50, 5 Sandbag tosses, 2 laps around lot
Round 2: Side Straddle Hops x50, Flutter Kicks x50 (2:1 count), 5 Sandbag tosses, 2 laps around lot
Round 3: Bonnie Blair’s x50 (2:1 count), Big Boy Sit Ups x50, 5 Sandbag tosses, 2 laps around lot
Round 4: Gas Pumps x50, Squats x50, 5 Sandbag tosses, 2 laps around lot

MoM: The following exercises for time – Thighmasters, Glute Bridges, Bird Dog, Dead Bugs

Moleskin: Take time to check in with our kids throughout the day. Our own kids but also our nieces, nephews, etc. Pay attention to who their friends are. While we may make the effort to check in with them, not every child has the same support system at home.

COT: Prayers for our children. That God may continue to watch over them, protect them, provide a sense of direction. Pray for those children that donMt have good supports. We pray for overall health. That God may continue to heal and strengthen those PAX going through injuries and/or recovering from injury.

Date: Saturday, 10/29/2022
AO: #ao_tar_pit
PAX: @Noodles @Tortuga @Da Vinci@Hershey @Jolly @Panhandle @wet burrito @Bo-Peep @T-bone @Sparrow @SAGA
FNGs: 0
Q: @SAGA
Total: 11

WOR: goof balls / arm circles / mtn climbers / T-Bone burpees / tappy taps

THANG 1: Partner Farmer’s Carry
1 PAX farmer carries out 100 yards while partner merkins & PAX leaves coupons and sprints back to do merkins while other PAX sprints to get coupons and farmer carry them back

Then do a round with BBSU

THANG 2: Coupon Mileage
ROUND 1: 10 Blockees @ start then Rifle Carry around far curve for 10 Blockees and leave coupons and run around back to coupons for 10 Blockees & Rifle Carry back to start
ROUND 2: same as above w/20 Thrusters
ROUND 3: same as above w/30 Goblet Squats
ROUND 4: complete 40 Curls and then run I lap back to start

Mary: 42 4-count flutters …

Moleskin: You can do hard things. Do them with others and in a small loop and you can do hard things even better.

Date: 10/22/2022

AO: #ao_mastodon
Pax: @Archive @Sparrow @Captain Crunch @T.B. @Hancock @Carmen
FNGs: 0
Q: @Hancock
Count: 6

Conditions: warm & sunny.
Warm-up: Motivators x 7, mountain man poopers, arm circles, quad stretches, picking daisies

Thang 1: start mosey around AO, clockwise, crossing bridge west of tennis courts first. Do 5 burpees at each light pole for approx. 5 or 6 light poles

Thang 2: keep moseying. 25 BBSU’s in the grass.

Thang 3: keep moseying. Cross monkey bars however you see fit.

Thang 4: keep moseying. Do suicides in the street – 1/3 down and back, then 2/3 down and back, then all the way and continue.

Thang 5: keep moseying. Stop at Dan Taylor alley and do Dan Taylors until we hit the far garbage can.

Thang 6: keep moseying. Cross bridge on our hands. Stop at cabin and do relays. One Pax runs to end of pier near cabin, does 10 merkins, comes back. The rest do squats, or plank, or flutter kicks.

Thang 7: keep moseying. Stop at pool parking lot. Run halfway down, do 10 burpees, and come back. Then run all the way down and back.

Thang 8: keep moseying. Stop at zip line. We all took two turns, doing BBSU’s while we wait.

Thang 9: follow the Q over all the picnic tables near the zip line.

Thang 10: keep moseying. Go down slide multiple times, but only in a non-frivolous manner. We’re responsible adults working out, clearly not playing at a playground.

Thang 11: keep moseying. Run to Hoffa. Manrise, 10 burpees at top, come down, manrise again.

Thang 12: Mary. We did, in no particular order: flutter kicks, boat-canoe, alternating arm side plank, LBC

Thang 13: Guantanamo

Moleskin: Quote from Rings of Power: “The same wind that seeks to blow out a fire may also cause it to spread.” Don’t let your adversity shut you down, but push back. Michael Jordan could have quit basketball after he was cut from his high school team, but instead he pushed and became a better ball player. Be like Mike.

Date: 10/18/2022
AO: #ao_mastadon
PAX: @Poolboy, @Sparrow, @Pink Drink, @Hancock, @Tortuga, @LeMond, @Jolly, @Dilbert, @T-bone, @Wet Burrito, @Beaker, @Panda Express @TBTF, @Spokes, @Panhandle, @Giggles, @Maniac, @Katniss, @Big Mac

FNGs: 0
Q: @Big Mac,
Total: 19
1. Warmorama: Motivators, Burpees, Picking Daisies, Arm Circles, Mountain Main Poopers

2. the Thang:

· Squats

o 50 Squats, first one done starts running and rest chase up Hoffa.

o Demonstrate proper form
Squats – Most common exercise to cause injury (with weight).

§ Full 90 degrees

§ No touch of arms to legs

§ Full extension at top (knees and hips extended)

o Some recommendations from YouTube

§ Stretch ankles to get better form, keep legs slightly farther apart if low flexibility.

§ Keep shoulders pinched in back.

§ Keep butt tight.

o Do 50 with proper form

· Kettlebell Swings

o Form

§ Keep back straight,

§ Flat back

§ Feel slightly wider than shoulder-width apart.

§ Hinge at hips, coupon high enough to see below it looking straight ahead.

§ Strength comes from hips.

o Do 50 with proper form, then run the hill.

· Thursters

o Form

§ Coupon in upright rack position

§ Squat to at least 90 degrees (or elbows to knees)

§ Full extension with arms above head

§ Head between arms at top

o Try to do 50 with proper form, then run hill

· Burpees

o Form

§ Chest touch ground

§ Hands clap above head with feet off the ground

§ Full stand at top (open hips)

o A recommendation from YouTube

§ Squat to get down part of the way, don’t bend and fall on arms/shoulders

· Merkins

o Wrists should be under shoulders

o Butt should be tight, abs tight, body firm

o Arms fully extend, full range of motion

o When come down, shoulder blades should come together and

o Wide or narrow is fine but don’t flare arms out.

· Repeat all 5 exercises with a bad dad joke quiz question. If you get it right run to the lamp post, wrong? Run Hoffa. Either way do 15 perfect reps first.

o Question 1: How is a wizard who raises the dead and a sexy vampire similar? They are both necromancers/neck romancers

o Question 2: What did Yoda say when he saw himself in 4k? HDMI

o Question 3: What do skinny jeans and a cheap hotel have in common? No ballroom.

o Question 4: What’s an astronaut’s favorite part of the keyboard? The space bar.

o Question 5: What’s blue and not heavy? Light blue.

· Moleskin

o We are constantly affecting our form. There is an idea in economics which I’m sure is much more beautiful in Aristotle’s metaphysics or in Beaker’s inorganic chem class that some goods take consumption capital. For example, coffee takes some investment before it tastes good.

o I have a hunch that most of the best parts of life require consumption capital. Behavioral economist Dan Ariely observes that we tend to love or value things in direct proportion to the work we put into the thing. If you want to love your body, put work into it, if you want to love music, work at it, if you want to love your children and spouse, work on it. If you want to love your relationship with God, work on it. What consumption capital are you building? What loves are you forming?

· Prayer:

o LeMond (having a girl! J Prayer for healthy development and delivery)

o Tortuga: Jackie had a good experience with chiropractor, pray the benefits last.

o Katniss: Prayer for a good birthday for the 2.0.

Backblast: Cold, wind, darkness, and pickleball
Date: 10/17/2022
AO: #ao_mastadon
PAX: @T-bone, @LouGee, @Tortuga, @Spit Valve, @Sparrow, @Big Mac, @Jolly, @Pool Boy, @8-Track, @SAGA, @Giggles, @Panhandle, @LeMond
FNGs: 0
Q: @LeMond
Total: 13
1. Warmorama: Happy Jacks, Windmills, Mountain Man Poopers.
2. Some Pax did the Murph, some opted for a run, and others embraced the cold darkness to play pickleball.
Moleskin:
It is just that we should be grateful, not only to those with whose views we may agree, but also to those who have expressed more superficial views; for these also contributed something, by developing before us the powers of thought.
Aristotle

Backblast: Greta is Back and better than ever
Date: 10/13/22
AO: #ao_mastodon
PAX: @Shiplap @Pink Drink @Autobot @Tortuga @Jolly @Double Dip @Giggles @Big Mac @Panda Express @Panhandle @Spokes @Maniac @Hancock @Dogear @Pool Boy @Dilbert @T-bone
FNGs: 0
Q: @Shiplap
Total: 16Warm-up: SSH x 20, Tin Soldiers x 10, Mountain Man Poopers x 10, Picking Daiseys OYO, Tricep Stretch OYO, Michael PhelpsTHANG 1: Partner workout. 1 PAX runs hill while the other completes the exersize. Flip when your partner gets back and count accumulated reps.100 Blockees
200 Thrusters
300 Coupon SwingsMoleskin: Find a partner to push yourself. Someone else will help push you beyond your limits

Backblast: Hills, Hills, Hills
Date: 10/7/22
AO: #ao_ground_zero
PAX: @Panhandle@TBTF@Spokes@Jolly@LeMond@Big Mac@Humpty@Pool Boy@Double Dip@Panda Express@Tortuga@Shiplap@Dilbert (FNG)
FNGs: 1
Q: @Shiplap
Total: 8
Warm-o-Rama: Stretch OYOThang: Ran the to the Blanchard Hill. Rand 1 at 50%, then 75%, 2 at 100%. Mosey backCOR/NOR/COT: @Tortuga M

Backblast: Monday Beatdowns are back!
Date: 10/10/22
AO: #ao_tar_pit
PAX: @Shiplap @Katniss @LeMond
FNGs: 0
Q: @Shiplap
Total: 3WOR: SSH x 25, Tin Soldiers, Arm CirclesThang 1: Lap around the LakeThang 2: We ran around the track and stopped at each corner to complete an exercise. The first lap we did 7 reps, second lap 14, third lap 21, fourth lap 28, fifth lap 21Corner 1: Burpees
Corner 2: Merkins
Corner 3: Bonnie Blairs
Corner 4: ThrustersMoleskin: Have great appreciation for F3. It binds us and keeps us together.CoT: Prayers for selling our house and my job transition.

Backblast: It Looked Good on Paper
Date: 10/06/2022
AO: #ao_ground_zero
PAX: @wet burrito, @Jolly, @Spokes, @Tortuga, @Hancock, @Giggles, @T-bone, @Dogear, @Pool Boy, @LeMond
FNGs: 0
Q: @LeMond
Total: 10
1. Warmorama: 5 mins
a. Imperial Walkers
b. Windmills
c. Monkey humpers
d. In unison PAX does 2-count side straddle hop and counts reps 1-5 out loud. Reps 6- 21 are all mental and everyone must stop together at 21. If anyone stops early or goes over Q has PAX perform penalty workout of Q’s choice.
e. Penalty is 10 8-ct body builders
2. Pre-thang: All about the Benjamins, OYO
1. 25 Curls for the Girls, 25 Walking Lunges, 25 Squats, 25 Walking Lunges back to your coupon, 25 Overhead Press, 25 Walking Lunges, 25 Mountain Climbers, 25 Walking Lunges back.
3. Thang 1: Parking lot drills
Paint the line: squat at bottom of each line
a. Jog back to start
b. Ski jumps
c. Up downs
4. Thang 2: Catch Me if You Can
From base of Hoffa, 5 diamond merkins, then catch man with block.
a. To return: 5 diamond merkins, then catch man doing murder bunnies
5. Thang3: rifle carry up Hoffa, Blocktanamo
a. PAX, in a circle, hold standard 8x8x16 concrete blocks straight out in front of them while one PAX sets down his block to run inside the circle pressing down on the others blocks. The next PAX sets his block down as soon as the guy next to him is on the move. Ends when the final PAX completes his lap. Works both clockwise and counterclockwise. A modified version of a PAX favorite, Guantanamo.
6. Mary
American Hammers
Moleskin:
In a famous passage, the seventeenth-century Anglican clergyman Jeremy Taylor defined prayer using a series of metaphors, which culminated in the image of a lark:
Prayer is the peace of our spirit, the stillness of our thoughts, the evenness of recollection, the seat of meditation, the rest of our cares, and the of our tempest; prayer is the issue of a quiet mind, of untroubled thoughts, it is the daughter of charity and the sister of meekness; and he that prays to God with an angry, that is, with a troubled and discomposed spirit, is like him that retires into a battle to meditate, and sets up his closet in the outquarters of an army, and chooses a frontier-garrison to be wise in. Anger is a perfect alienation of the mind from prayer, and therefore is contrary to that attention which presents our prayers in a right line to God. For so have seen a lark rising from his bed of grass, and soaring upwards, singing as he rises, and hopes to get to heaven, and climb above the clouds; but the poor bird was beaten back with the loud sighings of an eastern wind, and his motion made irregular and unconstant, descending more at every breath of the tempest than it could recover by the liberation and frequent weighing of his wings: till the little creature was forced to sit down and pant, and stay till the storm was over; and then it made a prosperous flight, and did rise and sing, as if it had learned music and motion from an angel as he passed sometimes through the air about his ministries here below.