Author: backblasts

DATE: 2024-12-24
AO: #ao_mastodon
Q: @TBTF
PAX: @Stock boy @Linc @Falsetto @TBTF
FNGs: None
COUNT: 4

WOR:
Warm-Up (5 Minutes): “Rudolph’s Warm-Up Run”
· 2-minute jog (Imagine leading Santa’s sleigh! Stay light on your feet.)
· Reindeer High Knees– 30 seconds
· Toy Soldier Kicks– 30 seconds
· Arm Circles– 30 seconds (forward and back)
· Mountain Climbers– 30 seconds
· Reindeer Hops– 30 seconds (light squat jumps)
The Thang:
The Thang:
Christmas Movie-Themed Boot Camp
Circuit 1: “Rudolph the Red-Nosed Reindeer” (8 Minutes)
Rudolph powered through adversity—this will make you push through too!
· Cinder Block Sleigh Pulls(2 minutes):
· We did more of a push around COOTES
· “Antler Lifts”(Overhead Coupon Press) – 1 minute

• Reindeer Lunges– 1 minute

· “Reindeer Sprints”– 1 minute (Run 30-40 yards back and forth)
· Low Plank to Merkin– 1 minute
· Rest 1 minuteCircuit 2: “Home Alone: Escape the Bandits” (8 Minutes)
Work on your speed, strength, and agility to “escape” Harry and Marv!
· “Paint Can Swings”(Coupon Swings) – 1 minute
· “Booby Trap Sprints”– 2 minutes
· “Coupon Step-Ups”– 1 minute
· “Spider Crawl” (Bear Crawl 30 yards and back)– 1 minute
· Cinder Block Squat and Press– 1 minute
· Rest 1 minuteCircuit 3: “Die Hard Tower Challenge” (8 Minutes)
You’re John McClane climbing Nakatomi Plaza—time to get gritty!
· “Yippee-Ki-Yay Merkins”– 1 minute
· Perform explosive Merkins (clap if possible) or standard Merkins.
· Deadlifts– 1 minute
· “Vent Crawls” (Army Crawl 20 yards and back)– 1 minute
· “Explosive Escape” (Coupon Thrusters)– 1 minute
· Run To the Exit (up Hoffa and back)Circuit 4: “How the Grinch Stole Christmas: Grinch’s Strength” (8 Minutes)
Grow your strength three sizes this round!
· “Sled Pushes”– 1 minute
· Push the coupon across the ground as fast as possible.
· Grinchy Goblet Squats(with Coupon) – 1 minute
· “Mount Crumpit Climbers”– 1 minute
· Perform mountain climbers (fast pace).
· Coupon “Max Hold”– 1 minute
· Hold the block at shoulder height or above your head (static hold).
· Mount Crumpit Trail Run – 2 minutesCircuit 5: “Scrooged: Spirit of Fitness Past, Present, and Future” (8 Minutes) – We didn’t make it to this circuit due to time
Channel energy through all the ages of fitness!
· “Past” Dead Stop Merkins– 1 minute
· Drop to the ground, pause for a second, push back up.
· “Present” Block Clean & Press– 1 minute
· Lift the block to your chest and press overhead.
· “Future” Run to Finish– 2 minutes
· To front entrance and back
· Coupon Russian Twists– 1 minute
· Plank Hold (Spirit of Endurance) – 1 minute
Moleskine:
Maintain perspective during the holiday season. For me this means to reflect on how God has blessed me in my life with health, an able body, a loving family, everyday safety, etcCOT:
@Linc for work relationships,
@Stock boy’s friend who is dealing with a health challenge
@Manhole’s dads heallth*routine sourced from downrange backblasts

DATE: 2024-12-26
AO: #ao_mastodon
Q: @DQ
PAX: @Stock boy @Jailbreak @LouGee
FNGs: None
COUNT: 4
WOR:

• SSH
• Abe Vigodas
• Arm Circles
• Runners stretch

Thang 1
Mosey to, up, and down Hoffa to make sure it’s in suitable condition for a workout

Thang 2
PAX gathered at the top of Hoffa. There, many stockings filled with pieces of paper describing an exercise and rep count. Each PAX would go to a stocking, pick out a paper, and perform that exercise and rep count. After completing an exercise, run down to the bottom of Hoffa, do 10 SSH, and run back up. You then go to a stocking (either the same one you were working on, or a different one) and choose another sheet of paper and perform the exercise and reps. Repeat-o down and back up Hoffa.
If you get to a stocking and you draw the last exercise, you’ve claimed that stocking! And you got to hang it up proudly on your mantle (somewhere along the fence at the top of Hoffa).
The goal of this game was to collect as many stockings as possible. Strategies included working on one stocking, working across many stockings, keeping a close eye on other Pax and picking a sheet from their stocking in an attempt to swipe one away.
The Q put too many exercises in each stocking for a stocking count to really climb. @Stock boy and @DQ ended up on top, tied with 1 stocking a piece.

Moleskine:
When you’re going through a trial, some might have a tendency to isolate, but this is when you most need to lean into your community to get you through.

COT:

• @Jailbreak’s mom not being able to spend Christmas with the family because of ailments
• @Jailbreak’s friend who lives in Singapore, who is the only Christian in his family, and whose Christian community is all abroad

DATE: 2024-12-20
AO: #ao_flat_earth
Q:@DQ
PAX: @Bloomer @Shiplap @LeMond @Rosetta @White Noise @Candyland @Jack (Jose La Hoz) @Fiona @Cheese @Krampus @Jolly @TBTF @Tortuga @Banks @Panda Express
FNGs: None
COUNT: 16
WOR:

• SSH
• Down and back

The Thang:
Ultimate

Moleskine:
Matthew 7:1-2
"Judge not, that you be not judged. For with the judgment you pronounce you will be judged, and with the measure you use it will be measured to you"

COT:
@Rosetta with a new translation project

DATE: 2024-12-14
AO: #ao_mastodon
Q: @TBTF
PAX: @Bloomer @Stock boy @Mr Roboto @Jailbreak @The wet burrito @TBTF
FNGs: None
COUNT: 6

WOR: SSH, Abe Vegodas, Bat Wings, Copperhead Squats, Small Lap/MoseyThe Thang: Billy Madison with heavy coupon use. Complete grade/level (below), run a small loop stopping at some picnic tables on the route and do 5 table presses. The grades/levels build (1st grade is level 1 only, second grade is level 1 + level 2 and so on)
1 – T-Bone Pullup w 10 second dead hang
2 – Blockees
3 – Coupon Swings
4 – Coupon Lunges (2 is 1)
5 – Goblet Squats
6 – Nutcrackers
7 – Rows (each arm)
8 – Merkins
9 – Derkins
10 – OH Presses
11 – Coupon Curls
12 – BBSUMoleskine: Life can be hard much like the workout we just did. Embrace the grind and keep pushing. As @Bloomer would say "If you can’t get out of it get into it"COT: @Mr Roboto and overall PAX health going into the holidays, @Manhole’s dad’s health, spoken and unspoken concerns and struggles

DATE: 2024-12-10
AO: #ao_tar_pit
Q: @DQ
PAX: @LeMond @Panhandle @NATTY @Da Vinci @Big Mac @Jolly @Tortuga @Banks
FNGs: None
COUNT: 9
WOR:

• SSH
• Goofballs
• Arm circles
• copperhead merkins
• copperhead squats

The Thang:
Pax ran 800m around the track, completing exercises at the corners (skipping the first corner, so a total of seven corners. At the first corner, pax performed 2 exercises, 5 reps each. At each successive corner, increase reps by 5 so that at the last corner, the 2 exercises were performed at 35 reps each. At the end of 800m, there was a spittoon waiting. The 12 was pushed by getting to the spittoon first and knocking out reps.

Round 1

• Exercise 1 – Merkins
• Exercise 2 – American hammers (2 is 1)
• Spittoon – 300 blockees

Round 2

• Exercise 1 – Star jumps
• Exercise 2 – Crunchy frog
• Spittoon – 300 WW3 situps (every press counts as 1)

Round 3

• Exercise 1 – Bonnie blair (1 is 1)
• Exercise 2 – Plank jacks
• Spittoon – 300 deep swimmers press

Round 4

• One lap, doing 4 corners, starting at 20 reps
• Exercise 1 – In-and-out squats (1 is 1)
• Exercise 2 – Penguin taps (2 is 1)

Moleskine:
When you sin against your wife, apologize to your wife. When you sin against your kids, apologize to your kids. When you sin against your wife in front of your kids, apologize to your wife in front of your kids. If your kids witness you sin, make sure they witness you seeking forgiveness.

COT:

• @Tortuga’s getting old and can’t remember how old he is anymore

DATE: 2024-12-10
AO: #ao_mastodon
Q: @Stock boy
PAX: @Samsonite @Linc @Toto @TBTF @Ankles
FNGs: None
COUNT: 6

WOR:
Bat wings, Michael Phelps, motivators, tin soldiers, Abe VigodasThe Thang:
Ladders at Hoffa

1. Goblet squats at bottom, merkins at top: starting reps = 10
2. Skull crushers at bottom, big boys at top: starting reps = 8
3. Blockees at bottom, burpees at top: starting reps = 4

Moleskine:
There is power in our words, both to do good and to do evil. Think before you speak.James 3:3-5 – If we put bits into the mouths of horses so that they obey us, we guide their whole bodies as well. Look at the ships also: though they are so large and are driven by strong winds, they are guided by a very small rudder wherever the will of the pilot directs. So also the tongue is a small member, yet it boasts of great things. How great a forest is set ablaze by such a small fire!COT:
Ankle’s sister-in-law and family

DATE: 2024-12-09
AO: #ao_flat_earth
Q: @DQ
PAX: @Gummi Bear @Jolly @Samsonite @Jack (Jose La Hoz) @Velveeta @Dumpster @Spielberg @Cheese @TBTF @Krampus @Fiona @Candyland @Panda Express @Banks
FNGs: None
COUNT: 15

WOR:

• SSH
• Cross the field and back

The Thang:
Frisbee toss and catch

Moleskine:
Push through the awkwardness when building new habits. One of my biggest struggles with starting a new habit is not being good at it, not having a rhythm. I often have to remind myself it’s ok to not be good at / comfortable with something right away. Just get after it.

COT:

• @Krampus family settling into a new home

DATE: 2024-12-07
AO: #ao_mastodon
Q: @Stock boy
PAX: @Samsonite @Jailbreak @TBTF @Bloomer @The wet burrito @Crack
FNGs: None
COUNT: 7

WOR:
Copperhead merkins, arm circles, trunk twists, copperhead squats, SSHs, tin soldiersThe Thang:
4 rounds of 11’s:

1. Curls and goblet squats
2. Derkins and kettlebell swings: mode of transport between rifle carries, murder bunnies, and bear crawl coupon drags
3. Overhead presses and bent over rows
4. SSHs and flutter kicks: mode of transport rifle carries

Pot luck: each PAX picks an exercise of 10 reps followed by short lap around parking lot. We did overhead presses, American hammers, skull crushers, merkins, flutter kicks, burpees, and thrusters.Finally, a one minute plank.Moleskine:
God is in control; trust in his provisions and plans for your life.COT:
@Manhole‘s dad, wars around the world.

DATE: 2024-12-02
AO: #ao_flat_earth
Q: @TBTF
PAX: @DQ @Banks @Tortuga @Jolly @Fiona @Candyland @Jack (Jose La Hoz) @8-Track @Shiplap @TBTF
FNGs: None
COUNT: 11

WOR: SSH, side line to sidelineThe Thang: UltimateMoleskine: Start FastCOT: thankful for the group, prayers for those going through challenges whether discussed outwardly or not, etc

DATE: 2024-11-23
AO: #ao_mastodon
Q: @TBTF
PAX: @Bloomer @TBTF
FNGs: None
COUNT: 2

WOR: SSH, Copperhead Squats, Abe Vegodas, Tappy Taps, Runner StretchThe Thang:
Round 1 – BOMBS with coupon
Blockees, Overhead Press, Merkins, BBSUs, Squats x10 each with a lap around the parking lot after each exerciseRound 2 – BOMBS at the corners
Moseyed around the @Archive mile stopping at the four corners of the AO for a round of Burpees, Overhead Claps, Merkins, BBSUs, Squats x15 each. 4 stops totalRound 3 (repeat of round 1 hence the sandwich)We had some time leftover so we ran a loop around the main playground/ballpark area and did some MaryMoleskine: Break large tasks into pieces and just get started (much like this beatdown). Worry about what comes next when you get there.COT: Support @Bloomer and provide wisdom for tough work decisions, @Tortuga for results related to recent medical test/procedure