Backblast: Just a day at the Spa

Backblast! Just a day at the spa
DATE: 2025-02-18
AO: #ao_tar_pit
Q: @Big Mac
PAX: @Panhandle @Tortuga @Jolly @DQ
FNGs: None
COUNT: 5

Conditions: -7 degrees at beginning of workoutWOR: EMOM SSH x 35, Burpees x 8 (5 rounds)
Arm Circles,
Good MorningsThe Thang: Mosey to the SPA
Adapted from:https://f3churham.com/the-complete-f3-workout/
15 Minutes Upper Body
Merkins x 40
Coupon Swings x 40
Curls x 40
OHP x 40
Skull Crushers x 40
Shoulder Taps x 40 (2 is 1)
Repeat at 20 reps, 10 reps, 5 repsCardio 9 minutes
SSH – 45 seconds
Mountain Climbers – 45 seconds
SSH 45 Seconds
Blockees 45 seconds
Repeat 3 timesLower Body – 15 minutes
Low Jacks x40
Goblet Squats x40
Lunges with Coupon x 40
Calf Raises with Coupon x 40
Weighted Wall Sit x 40 secondsReduce to 20, 10 and 5 each round, except wall sit is always 40 secondsMary – 9 minutes
Moleskine: A lot of people seem to have problems with the college at the moment, from social media everyone seems like an enemy, but I know many of them as friends or as great students. Proximity breeds empathy, reach out to someone and you might find common ground.

Backblast! There Will Be Sledding…

DATE: 2025-02-15
AO: #ao_mastodon
Q: @TBTF
PAX: @Bloomer @Mr Roboto @Crack @Ankles @Stock boy @TBTF @The wet burrito , Roboto 2.0s (2), TBTF 2.0s (2)
FNGs: None
COUNT: 11

WOR: SSH, Good Mornings, Abe Vegoda, Arm Circles, Mosey around the parking lotThe Thang:
Thang 1 – mosey around the small loop stopping at each light posts for 5 pushups + 5 squats (add/subtract reps as needed) x16 light posts. We stopped in the middle for a mid-beatdown round of MaryThang 2 – stations consisting of – 5 pullups at COOTES, 10 swing merkins at swings, 15 table presses at the SHOP, sprint up Hoffa and sled downThang 3 – 100% sleddingMoleskine:
Appreciate the moments when you get to feel like a kid again such as today when we were sledding in the fresh snow fall. I had 2 2.0s present who always challenge me to be in the moment despite all the adult responsibility stuff that draws away my attentionCOT: @Crack‘s coworker, @Mr Roboto mother

Hot Swap

AO: #ao_mastodon
Q: @Stock boy
PAX: @Linc @Sparrow @Da Vinci @Bo-Peep @TBTF @Samsonite , Gilligan, Big Blue
FNGs: None
COUNT: 9

WOR:
Trunk twists, Abe Vigodas, good mornings, tin soldiers, Michael Phelps, quick Mosey around the lot
The Thang:
Hot swap: PAX do set number of reps while the rep leaders have to do bonus exercises, and then swap out the leaders when they return. When the first PAX hits the rep count, all PAX stop and move on to the next exercise. Bonus exercise: 2 PAX run up Hoffa and do 10 BBSUs, then sled down.

  1. 100 table presses
  2. 100 step ups
  3. 100 derkins
  4. 100 table squats
  5. 100 dips

Moleskine:
Be humble and know that God is in control (James 4:13-14)
“Come now, you who say, “Today or tomorrow we will go into such and such a town and spend a year there and trade and make a profit”— yet you do not know what tomorrow will bring. What is your life? For you are a mist that appears for a little time and then vanishes.”
COT:

@Samsonite‘s mother in law, @Mr Roboto’s mom, @Manhole’s dad, maybe one more I don’t remember…

Backblast: I AM SMALD

WOR:SSHs x15
Goofballs x15
Michael Phelps OYO
Batwings x10 each of forward arm circles, backward arm circles, Moroccan night clubs
Mosey around the lot

The Thang:
Completed 2 EMOMs
1) SMALD
10 sec prep
3 sets of 5 cycles
45 of exercise (either Squats, Merkins, Am Hams, Lunges, or Dips)
15 sec rest
30 sec rest between sets

Mosey around lot

2) CLAP
10 sec prep
3 sets of 4 cycles
45 of exercise (either Calf raises, LBCs, Am Hams, or Plank)
15 sec rest
30 sec rest between sets

Mosey around lot; end with 3 min of copperhead squats and calf raises

Moleskine:
Know the limits of your patience, especially with your kids. Give yourself a time out if you need one.

COT:
Moment of silence followed by prayer requests and praises.

Backblast: Alien Abduction

DATE: 2025-02-12
AO: #ao_tar_pit
Q: @Big Mac
PAX: @Panhandle @SAGA @Tortuga @The wet burrito @Falsetto @Beaker @Da Vinci @Samsonite @Katniss @Bloomer
FNGs: None
COUNT: 11

WOR: 7x Motivators, 10x copperhead merkins, 10 forward arm circles, 10 backward armcircles, 10 overhead claps, 5 Michael Phelps, OYO good mornings, calf stretching.The Thang:
Rumors of a UFO reach the PAX, the sightings occur at the bottom of the wheel. Of course the PAX investigate.
Stage 1 – Tractor beam
The sightings were true. All PAX are immediately caught in the tractor beams of increasing intensity. To resist, PAX must fully complete all exercises within the EMOM.
Beginning at 4x merkins, BBSU, and squats and increasing by 1 per minute.
PAX who fail are abducted with coupons to the top of the hill.
By 19 reps all PAX were abudcted.
Stage 2 – Scientific Observation
The aliens seek to understand our capacities and run an experiment to determine our physical and mental aptitudes. In a rotating fashion the next PAX offers an exercise, (Burpee, lunges x2, BBSU x3, merkins x4) and then repeats from the beginning all exercises so far (think Simon) next adds it on. We redo from the beginning. Rotate calling it out. If you mess up, take a step back but continue doing exercises.Stage 3: Destroy the CORE: The aliens decide that our physical aptitude is adequate and that our mental aptitude is "cute". They decide to keep us as pets. However, the end of the experiment coincides with the most important alien tradition of high tea celebrated for precisely 6 minutes every 3 years by all aliens. The absolute importance of tea time means no aliens are watching the PAX. Since the aliens do not sleep or slumber, this represents the only possible chance at escape for the PAX over the next three years. The PAX quickly decide to attempt to destroy the core of the engine to protect earth and then to escape using the convenient escape pods.Challenge: The PAX have 6 minutes to destroy the CORE. They must construct explosive devices using supplies found where we are being held. To construct a device, PAX must complete 5x burpees, 5x thrusters and 5x merkins. Each device represents one "throw" at the core. Devices are stored in the coupons.
Whenever the PAX want, they may descend the hill to the CORE to attempt successfully exploding all 10 pillars in the CORE. devices (KUBB sticks) must be thrown at least outside the painted parking lines to avoid melting from the heat of the CORE. If the PAX run out of attempts AND the CORE is not destroyed, they may reascend the hill with coupons to construct as many additional devices as desired. If the CORE is not destroyed within 6 minutes, the aliens will return from tea and will surely be angered by the PAX mutiny and turn them into decorative wall hangings rather than pets.Epic movie style: the PAX destroyed the CORE in 6 minutes and 30 seconds just as the aliens were arriving.However, given the delay in CORE detsruction the PAX only had 1 minute and 30 seconds to reach the escape pods.To get to the escape pod (which will feel like it’s in the exact place we are starting, but that’s just the messed up physics of alien technology), we PAX must bernie up the hill to make sure none of the aliens attack us from behind, and then bear crawl through a tunnel too small to walk in back to the stairs and then descend the steps back to what appears to be (but is definitely not) the same starting location which is where the escape pods are located. Anyone who does not make it in the allotted time will be destroyed with the ship. Everyone else can enjoy a leisurely ride back to earth.Unfortunately, given the late start, none of the PAX arrived at the escape pods in time. (@Tortuga was just feet away). All PAX were destroyed with the alien ship.However, @SAGA choose to livestream the experience and the PAX received post mortem honors for having saved the planet and protecting others from the alien forces.Moleskine: You never know when you might be abducted by aliens or have some other tragic event take away what feels normal, make sure to cherish the mundane.COT: Prayers for @Falsetto‘s back, @Samsonite M’s mother’s procedure, and @Katniss‘s (I might be remembering wrong?) 2.0’s procedure.

Backblast! Classical Eatdown

AO: #ao_mastodon
Q: @Stock boy
PAX: @Big Mac @Jailbreak @Dumpster @Falsetto @TBTF
FNGs: None
COUNT: 6

WOR:
Trunk twists, Abe Vigodas, good mornings, tin soldiers, Michael Phelps

Thang 1:
Billy Madison (10 reps each) with graduation celebration lap around the lot after each grade:
K – Side straddle hops
1 – Flutter kicks
2 – Shrugs
3 – Merkins
4 – Calf raises
5 – Rows
6 – Skull crushers
7 – Goblet squats
8 – Curls
9 – Derkins
10 – Lunges
11 – Thrusters
12 – Blockees

Thang 2
Circle of Mary

Moleskine:
Don’t be judgemental (James 4:11-12)“Do not speak evil against one another, brothers. The one who speaks against a brother or judges his brother, speaks evil against the law and judges the law. But if you judge the law, you are not a doer of the law but a judge. There is only one lawgiver and judge, he who is able to save and to destroy. But who are you to judge your neighbor?”
COT:
@Big Mac’s friend mourning loss of his father, @Mr Roboto’s mother, @Manhole’s dad, a couple of recent deaths of high school students in the community

Backblast! 16’s + Potluck

DATE: 2025-02-04
AO: #ao_mastodon
Q: @Stock boy
PAX: @Samsonite @Linc @Jailbreak @TBTF @Glowstick @Ankles
FNGs: None
COUNT: 7

WOR:
Motivators, Abe Vigodas, copperhead squats, tin soldiersThe Thang:

  1. 16’s at the lampposts – merkins and BBSUs, alternating mode of transport between lunge walks and imperial walkers
  2. Back the way we came with a different PAX calling 5 – 10 reps of any exercise

Moleskine:
Be thankful for blessings, and when hard times come, trust in GodCOT:
Prayers for @Sparrow and his M, Claire.

Monday Ultimate

DATE: 2025-02-03
AO: #ao_flat_earth
Q: @DQ
PAX: @Fiona @Candyland @Manhole @Samsonite @Shiplap @Jolly @TBTF @Banks @Panhandle @Krampus @Velveeta @Gummi Bear @Tortuga @Archive @Cheese @Crack @Spielberg @T.B. @Panda Express @Jack
FNGs: None
COUNT: 21
WOR:

  • SSH
  • Down and back

The Thang:
Two simultaneous games of 5 v 5-ish ultimate

Moleskine:
Being logical isn’t always best:

  • At Emilia’s birthday party, I was in the kitchen washing dishes. My grandma offered to help dry. I initially was going to say go relax and enjoy the party due to the fact she’s my grandma, but accepted her offer and we had a great conversation as a result.
  • Emilia got new flossers and is very excited about them. She offered me one the other night during bedtime, and I wanted to say no since I have my own and those flossers are more expensive than my floss. But I accepted because even though it didn’t make sense for me to take one of hers, she really just wanted to share something she was excited about with me.

In both instances, I think relationships were enriched doing something that "didn’t make sense".

COT:

  • @Krampus and M with their ultrasound today. Prayers that baby and mom have a clean bill of health.

Freezebee

DATE: 2025-01-20
AO: #ao_flat_earth
Q: @DQ
PAX: @Shiplap @Tortuga @Gummi Bear @Jolly @White Noise @Jack @TBTF @T.B. @Banks
FNGs: None
COUNT: 10
WOR:

  • SSH
  • Down and back

The Thang:
Ultimate, but a little colder

Moleskine:
When I’m going through tough times, I sometimes lose focus on God’s goodness, love, and presence in my life. Something that helps me do better is marking moments in my life where I’ve recognized God has made himself known. Being a good remember-er of these past times God has delivered you through will help you face current and future trials, giving you more focus and faith he’ll show up.

COT:

  • Health among the PAX and families
  • @Jack hosting a pastor friend and for a meeting with his church leadership to discuss an opportunity

Sand and Snow and Spa

DATE: 2025-01-14
AO: #ao_tar_pit
Q: @DQ
PAX:@Jolly @Tortuga @Big Mac @LeMond @Panhandle
FNGs: None
COUNT: 6
WOR:

  • SSH
  • Goof balls
  • Arm circles
  • Abe Vigodas
  • Good mornings

Pre Thang
Bring all coupons and sandbags to the spa. Baton death march with 3 burpees around the school.

Main Thang
At the spa, PAX split into two groups. The first group did the following EMOM circuit, a minute per each exercise:

  • 10 burpees
  • 15 thrusters
  • 20 uneven merkins
  • 25 skull crushers
  • Lap around the small wheel

While the first group did that circuit, each PAX of the second group grabbed a 60# sandbag. Each performed the following 3 times:

  • Top of spa: 10 shoulder to shoulder presses
  • Carry bag to base of spa
  • Base of spa: 10 squat cleans
  • Carry bag to top of spa

When a sandbagger finished, they joined the EMOM circuit. Once all sandbaggers finished, that round was done. The groups then switched and repeated.

Extra Thang
Simultaneous spittoons:

  • 60 sandees
  • 300 goblet squats

There’s-still-time-left Thang
Run down and back up the hill. 15 thrusters at the spa. Repeat. PAX all completed about 3 rounds of this.

Moleskine:
My family had a week of annoying inconveniences. Work was busy. A stomach bug hit everyone in our house. We had to postpone Emilia’s birthday party. A classic @Bloomer moleskine comes to mind, "When you can’t get out of it, get into it". My M and I sucked it up and just got through it.

COT:

  • @LeMond’s BIL and @Big Mac’s uncle’s upcoming major surgeries