Author: backblasts

Backblast: Absolutely a Beatdown

Date: 10/17/2024

AO: #ao_mastodon

PAX: @Stock boy, @Samsonite, @Linc, @Panhandle, @SAGA, @Da Vinci, @Jailbreak, @LeMond

FNGs: 0

Q: @LeMond

Total: 8

• Warmorama:

  • Goofballs

  • 21s with absolutions as punishment

  • Mosey around the parking lot

  • Arm circles, both directions

• Pre-Thang

  • Coupon thrusters, passing back and forth between partners

  • Total of 40 between each pair, or 60 between a trio

  • On partner holds side plank; the other does 10 clap merkins

  • Repeat on each side for a total of 20 merkins

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

  • 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.

    • With a pair, leapfrog

  • 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, alternating sides

  • Imperial Walkers — dips

  • inchworm shoulder taps — goblet squat

• Mary:

  • Leg lifts over upturned coupon

  • American Hammers, holding coupon

  • Little Orphan Annies

• Moleskin:

  • Robinson Crusoe

  • He’s shipwrecked and stuck on a desert island by himself for years.

  • One of the things he recovers from the wreck is a Bible.

  • “I learned to look more upon the bright side of my condition, and less upon the dark side, and to consider what I enjoyed, rather than what I wanted : and this gave me sometimes such secret comforts, that I cannot express them ; and which I take notice of here, to put those discontented people in mind of it, who cannot enjoy comfortably what God has given them, because they see and covet something that he has not given them. All our discontents about what we want appeared to me to spring from the want of thankfulness for what we have.”

  • ― Daniel Defoe, Robinson Crusoe

    Robinson Crusoe Quotes by Daniel Defoe 193 quotes from Robinson Crusoe: ‘It is never too late to be wise.’

Q: @Stockboy

Pax: @Jailbreak

WOR: SSH, copperhead squats, copperhead merkins, stretch, jog

The Thang: 16s at the lampposts of derkins and Squrls, mode of transport between picked in turns by PAX

COT: Prayers for my neighbor, Karim

Moleskine: Show appreciation of your blessings by helping those less fortunate

DATE: 2024-10-05
AO: #ao_mastodon
Q: @TBTF
PAX: @TBTF @Ankles @Jailbreak
FNGs: None
COUNT: 3

WOR: SSH, Tin Soldiers, Copperhead squats, Abe Vegodas, Good morningsThe Thang:
1 – We used the four corners of Hoffa as to complete the routine with the added fun of an incline/decline

• Corner 1 – 25 squats
• Corner 2 – 25 Merkins
• Corner 3 – 25 BBSU
• Corner 4 – 15 Burpees

Mode of travel was bear crawl up/down the hill and crawl bear across top/bottom of the hill (modify as needed)2 – 1 mile leisurely mosey with stops along the way for tings such as squatsCOT: @Jailbreak 2.3 on the wayMoleskine: recently heard quotes – "Coca-Cola kills more people than terrorism" and "who knew the deadliest clown in America was Ronald McDonald". Quick discussion about taking care of ourselves through our diets. We put in the work at the AO but we need to not drop the ball in the kitchen. Also discussed the importance of modeling good nutritional choices and a healthy relationship with food to the 2.0s

Backblast: Let that be your beatdown

Date: 10/3/2024

AO: #ao_dark_room

PAX: @Crack, @Framed, @Manhole, @Beaker, @LeMond

FNGs: 0

Q: @LeMond

Total: 5

• Warmorama:

  • Motivators from 7

  • Tappy Taps

  • Mountain Man Poopers

  • Mountain Climbers

  • Bat wings

• Pre-thang at Hacksaw Ridge

  • 7s with Bobby Hurleys and side lunges over hill

    • 2 is one for both exercises

  • Bernie up hill, bear crawl down

  • Run back over.

• Coupon partner workout

  • Merkins & Farmer Carry

  • Curls & Rifle Carry

  • Reverse Dips on 2 coupons & Lunges

  • Monkey Humpers & Farmer Carry

  • Squat with Coupon w/ Curl in squat & Rifle Carry

  • BBSs with coupon & Lunges

• Mary:

  • Flutter kicks

  • American Hammers

  • 20 reachups OYO.

• Moleskin: Spreading Positivity

  • A simple “hello” can have a ripple effect, spreading positivity beyond the initial interaction. When we greet someone, we not only make them feel acknowledged and valued but also boost our own mood. This positive exchange can lead to a more optimistic outlook on life and increase overall happiness.

Backblast: No thrusters, no nonsense

Date: 9/26/2024

AO: #ao_mastodon

PAX: @LeMond

FNGs: 0

Q: @Ankles, @Stock boy, @Tortuga, @Linc, @Panhandle, @Jolly, @Big Mac, @T-bone, @TBTF, @Jailbreak, @Sparrow, @LeMond

Total: 12

• Warmorama:

  • Motivators from 7

  • Tappy Taps

  • Mountain Climbers

  • Monkey Humpers

  • Arm circles, both directions

• Pre-thang:

  • 20 Bobby Hurleys run and down Hoffa

  • Repeat

• 5-Alive with coupons using 5 stations marked with cones.

  • Merkins off coupons

  • Curls

  • Salt Shakers

  • Coupons Swings

  • American Hammers with Coupon

  • Murder Bunnies from 5th station back to 1st.

• Mary:

  • Box cutters

  • Freddie Mercuries

  • Australian Snow Angels

• Moleskin:

  • While doing IronPax week 3 at #ao_dark_room, I could really smell the earth and the grass and I wondered if being outdoors, getting dirty literally helps one cope better with irritants and reduce seasonal allergies. Well, there is evidence that exposure to dirt can improve one’s health. From the New York Times: Go on, grab a handful of soil or hike a muddy trail: It can benefit everything from your mood to your microbiome.

Backblast: A balancing act

Date: 9/19/24

AO: #ao_dark_room

PAX: @LeMond, @Framed, @Manhole, @Crack

FNGs: 0

Q: @LeMond

Total: 4

• Warmorama:

  • Motivators from 7

  • Tappy Taps

  • Side leg raises

  • Monkey Humpers

  • Arm circles, both directions

• Agility:

  • Rocky Balboa

  • Ziz-zag side-to-side hops; 3 burpees and then back.

  • Single leg hop straight line; 3 burpees and then back

  • Feet together zig-zag hops; 3 burpees and then back

  • Zig zag single-leg hops on R, back on L; 3 burpees end then back

  • Bent-over reaches: 10 on each leg, slow.

• Only what you carry

  • Travel around Hacksaw

  • 50 thrusters

  • 100 uneven merkins

  • 50 BBS with the block

  • Pick up the 6.

• Extra: 20 plank jacks off the coupon

• Balance

  • 1 min blind-folded leg hold, each leg

  • 1 min blind-folded line hold, each leg

• Moleskin: children are always watching us and will imitate us.

  • How much my daughter mimics my actions.

  • Putting her hands together for prayer before meals, though no one taught her.

Backblast: A Tale of Three Blowouts
Date: 09/16/24
AO: #ao_flat_earth
PAX: @Jolly @8-Track @Velveeta @T.B. @Pitch Pipe @Hershey @Tortuga @Crack @Jack (FNG) @Shiplap @Banks @DQ
FNGs: 1
Q: @DQ
Total: 12

WOR

• SSH
• Back and forth across the field however PAX desire

Thang 1
6-1 blowout game of Ultimate

Thang 2
Traded a couple players to make things more even. 5-0 blowout game of Ultimate.

Thang 3
Traded a couple more players to make things more even. 6-1 blowout game of Ultimate.

Moleskin
Sometimes when God lets you go through hard things, it’s so that he can show you impossible things. When you’re going through a hard season, keep an eye out for what God’s doing with it. Seeing good come out of my difficult times has been my biggest faith builder.

CoT

• @Jack’s son getting active and taking care of his physical health
• @Pitch Pipe direction and focus at work
• @Hershey and M’s baby coming soon
• @Crack celebrating an anniversary

Date: Saturday , 8/17/24, 07:00am
AO: #ao_mastodon
PAX: @Audible @Linc @Stock boy @TBTF
Q: @TBTF
FNGs: 0
Total: 4
WOR: SSH, Abe Vegodas, Copperhead Squats, and various stretchesThang 1: Light post based workout doing a "SAMMY" workout of varying rep counts. Like the real SAMMY (@Samsonite) tis one required some improve as it was surprisingly impossible as originally planned.
S – Squats
A – Awful Burpee (2 merkins at the bottom)
M – Merkins
M – Mountain Climbers
Y – Yule BrennersCOT: Health and safety, spoken and unspoken challenges

Date: Saturday , 8/31/24, 07:00am
AO: #ao_mastodon
PAX: @Sparrow DeadDrop @Audible @Operation (F3 The 618) (downrange) @McStuffins @BoStaff @Maniac @Jailbreak @pele (downrange) @TBTF
Q: @TBTF
FNGs: 0
Total: 10
WOR:
SSH, Abe Vegodas, Copperhead Squats, and various stretchesThang 1: Pearls On A String – Classic TBTF
– mosey outter-most perimeter
– picnic table thrusters/lifts
– side shuffle suicides in pool parking lot
– southeast corner squats as a group and each PAX takes, followed by a birthday celebration style routine introduced to us from down range to celebrate @Maniac’s 50th b-day (RESPECT!)
– lunge to bridge
– Lt Dan’s (to 4/16)mosey back to flag and play pickleball for final 10 minutes.Moleskine – Supporting others relentlessly even when they don’t knowCOT: Health and safety, spoken and unspoken challenges

Date: Saturday , 9/7/2024, 07:00am
AO: #ao_mastodon
PAX: @Bloomer @Stock boy @Jailbreak @TBTF
Q: @TBTF
FNGs: 0
Total: 4
WOR:
SSHx25, Copperhead Squats x10, Good mornings x10, Abe Vegodas x10, Tappy Taps x10, Leg stretch, Runners stretchThang 1:
Mosey to pool parking lot for some side shuffle suicides
Lt Dans to 8/32, Al Gore for the 6
SSH in cadence x50
broad jump to parking lot, Al Gore for the 6
casual mosey to base of HoffaThang 2:
Hoffa Circuit –
R1 (2 sets, hold Al Gore for six):
– Base – squats x10-15
– Ascend – Bernie mosey
– Top – squats x10-15
– Descend – lunge/mosey
R2 (2 sets, old Al Gore for six):
– base – star squats x10-15
– Ascend – Bernie or mosey
– Top – star jumps x10-15
– Descend – Bernie or mosey or any mode of travel you wish
R3
– Man Rise/Sprint x1Moleskine – Shared a story about my 2.1 telling me a story about how her and her stunt group (cheer team) tried to do a stunt many many times and failed time after time and then they nailed it. She told me that they really needed to fail to succeed. She basically gave me the moleskine in the car ride home from the cheer gym. <— Proud Dad momentCOT: Health and safety, spoken and unspoken challenges