Author: backblasts

Backblast: Lookin’ Good
Date: Saturday, 11/27/21
AO: #ao_tar_pit
PAX: @Panhandle @TBTF @T-bone @Spokes @Noodles @Shiplap @Jolly @Katniss @SAGA @Beaker @Da Vinci @Tortuga @pillow mint (fng)
FNGs: 1
Q: @Tortuga
Total: 13

Date: 11/20/2021
AO: #ao_mastodon
PAX: @SAGA @Jailbreak @TBTF
FNGs: 0
Q: @TBTF
Total: 3
Conditions: coldTHANG: Rucked from the AO through downtown and backCOT: Prayers for @SAGA‘s grandpa and @Jailbreak‘s uncle aa they work through medical challenges

Moleskin: Gratitude and encouragement to focus on the small things in life that we may overlook given busy schedule and various demands on our time

Date: Tuesday, 11/16/21
AO: #ao_mastodon
PAX: @Gummi Bear @Tortuga @Hotbox @Da Vinci @Heist @Cookies @Big Mac @Jolly @Panhandle @Beaker @Banks @Katniss @Shiplap @Crack @Sparrow @TBTF
FNGs: 0
Q: @TBTF
Total: 16Conditions: the right amount of coldWarm-Up: Slow burpees x5, SSH x25, Copperhead Squats x10, Copperhead Merkins x10, Arm Circles

THANGS:
All HIMS had 5 burpees to dish out to the PAX at any random point throughout the beatdown. And dish them out they did.

• We rifle carried our coupons to the traffic circle to do 10 blockbees and burpees were done
• We then rifle carried our coupons to the first parking lot where did 15 Derkins as well as even more burpees
• Next we started our journey around the sizeable parking lot as a PAX. We bear crawled from our starting point to the first corner where we did 100 bodyweight squats along with random sets of…you guessed it…more burpees
• Next we hopped (in any form) to the next corner which was really far away where we did 100 merkins and burpees of course
• Next we bear crawled to the third corner for 25 star jumps and 25 SSH with some burpees thrown in
• Next we moseyed to the fourth and final corner of the lot (with a few cartwheels for those who wanted per my 2.1’s request when she helped me plan the Q) where we did 100 reps of any coupon movement the HIM wanted without putting the coupon down (of course modifying as needed) and yes there was some burpees called
• We then picked up our coupon, rifle carried to the COOTES to set them down, and moseyed to the field in front of HOFFA where we raced to the top (if I passed the PAX, they did burpees)

MARY: Once on the top of HOFFA (my favorite place for MARY) we did…burpees…then MARY in a ring of fire format. We then ran out of time so we moseyed back to our coupons and made it to the flag.COT: Prayers for @SAGA, @Tortuga, and @Archive M’s as they pursue wellness in various forms, prayers for @Hotbox as he asks the Lord for guidance, prayers for the PAX and community health

Moleskin: "We get by with a little help from our friends", We often push harder, achieve/accomplish more, and are better versions of ourselves when we are part of a group whether it is F3, family, friends, work, etc; be mindful and show appreciation for those around us (edited)

Backblast: Acceleration is key!
Date: Wednesday, 11/17/21
AO: #ao_tar_pit
PAX: @Jolly @Tortuga @Panhandle @T-bone @Katniss @Da Vinci @TBTF
FNGs: 0
Q: @Shiplap
Total: 8
Warm-Up:
SSH x 20, Picking Daiseys (Middle,LEft,Right), Quad Stretch, Groin Stretch, upper body OYO
Track – Dynamic Warmup 25 yards OBOB. High Knees, Butt Kicks, Karaoke, 400 meter runThang 1: 7 – 100s
We split into two groups of 4. We Sprinted 100 yards – giving AYG and no less than 85%. After the Sprint we walk back 50 for recovery and then spring another 100. This gave us 7 – 100s in 1/4 mileThang 2: Block Work – On the Q – controlled, full range of motion reps
Thrusters x 10
Outlaws x 10 both ways
Merkins x 15
BBSU x 15
Skull crushers x 15 plus 5 negatives
1 Arm Rows x 10 plus 5 negatives
High Pulls x 20
Curls x 15 plus 5 negativesThang 3: Bombs on the Gerbil Wheel until time
AYG up the hill – NO Holding back
Burpees x 5, Outlawas x 10, Merkins x 15, BBSU x 20, Squats x 25 – PERFECT FORM – the PAX were great here!
Recovery down the stairs and 25 ab exersizesCOT: Prayers for Makanaka (Thanks @T-bone), @SAGA M, @Archive M. Praise for our health, family, and the ability to post!Moleskin: Two prong Moleskin: The days are long – but the years a short. I am reminded of this because is is my 2.2’s 4th birthday and I couldn’t help but riminess rocking him as I was rocking 2.4 last night at 1:00AM. Our life is all about consistency. Being a consistent dad, husband, believer/follower, eater, and consistently working out. The more we can forcce ourselves to be consistent the better we will become in all aspects of life.

Date: Thursday, 11/11/21
AO: #ao_mastodon
PAX: @Jolly @Archive @Sparrow @Beaker @Bloomer @wet burrito @Ralphy @Tortuga @8-Track @CHiPs @TBTF @Panhandle @Pink Drink @T-bone @Jailbreak @Hancock @Shiplap @Da Vinci @Captain Crunch (AJ) @SAGA
FNGs: 0
Q: @SAGA
Total: 20

Conditions: perfect beatdown gloom with a bit of music to color the atmosphere

Warm-Up: “Reveille” & the “A-Team theme” started us off while we engaged in: arm circles / tappy taps / merkins / mountain climber

THANG 1: moved with our coupons to the sounds of “The Battle Hymn of the Republic” and gathered as brothers in arms to work our abs in 1min battle between PAX of big boy sit-ups while Johnny Cash gave us a replay of “The Gettysburg Address”.

THANG 2: To the tune of the “Warrior Song” and then “Drunken Sailor” we grouped up by 5s and while one group of five did a stretcher carry with a PAX complete with two wing-men doing a farmer’s carry with coupons all of the rest enjoyed grave diggers. Burpees were incorporated at various points along the stretcher journey between flags.

THANG 3: A bit of Queen (“We Will Rock You”) and Rage Against The Machine (“Freedom”) encouraged us on as we completed a redrum on Hoffa.

THANG 4: Johnny Cash again serenaded us about the sad story of “Ira Hayes” while we rotated through overhead presses, rows, and curls while not putting the coupons down.

THANG 5: With the drill sergeant upon us we moseyed on a short loop to the cooties.

THANG 6: Guns N Roses welcomed us to the jungle and we rotated through pull-ups, squats, and LBCs.

THANG 7: The drill sergeant returned again and we moseyed back to our coupons at the base of Hoffa.

THANG 8: With a tribute to “America” and “Born in the USA” Neil Diamond and The Boss gave us a sound track as we counted in cadence to 11 through each of the following: American Hammers, Chest Press, Scull Crushers, Coupon Dips, Coupon Merkins, Kettle Swings, Thrusters.

MARY: Louis Armstrong reminded us “What A Wonderful World” we have as we closed out the morning with @Sparrow getting carried away with flutter kicks and then some boat/canoe from @Archive to bring us home.

COT: Recognized the veterans among us: @8-Track & @Panhandle. We stood for 1 minute of reflection on those who have fought for our freedom while Taps played through the gloom.

Moleskin: Success is not about ambition or accomplishment or achievement. True success is the formation of a soul.

Backblast: "Have Fun"
Date: Saturday, 11/13/21
AO: #ao_tar_pit
PAX: @Jolly @Banks @Tortuga @Panhandle @Archive @T-bone @Katniss @Da Vinci @wet burrito @TBTF @Cheese @Beaker
FNGs: 0
Q: @Banks
Total: 12
Warm-Up:
Stretch OYO
Mosey to Ackerman ParkThang 1: Kickball!
We played kickball where the kicker played all 3 outs and we utilized ghost runners to keep track of the score. For every run scored, everyone in the field owed 2 burpees. After @Archive came out of the gates hot and had us doing a ton of burpees, everyone figured out what they were doing and we settled in to the game. After we were done, we moseyed back to the flags.COT: Prayers for @Tortuga’s daughter as she travels back from PeruMoleskin: Don’t take yourself too seriously, find different ways to laugh and have fun in your life!

PT Test
Date: Wednesday, November 10, 2021
AO: #ao_tar_pit
PAX: @Katniss @Panhandle (respect)@T-bone (respect) @Tortuga (respect)@8-Track @Spokes @TBTF @Hotbox @Big Mac
FNGs: 0
Q: @Tortuga
Total: 9Conditions: mid-30sWarm-Up: Tappy Taps, Copperhead Merkins, Abe Vigodas (slow)

Thang 1: Merkins
2 minutes – AYG
Thang 2: BBSUs
2 minutes – AYG
Thang 3: Two-mile run
AYG@Big Mac once again blew us away with 101 bbsus. @Katniss kept pace with 94 merkins to Big mac’s 95. The only drama came during the run. @Tortuga was working the mental game, trying to psyche out the competition, and set a blistering pace our of the gate. After finishing the first lap at 1:15, he almost broke @Hotbox and @Katniss. But it was not to be. Hotbox got his mojo cooking halfway through lap two, passed Tortuga, and just kept flying. His 12:37 might be an AO Wheaton two mile record. Katniss kept trucking too, eventually passing Tortuga in the last half mile on the way to an impressive 13:09. Even though he was pressing for a sub 13 minute time, Tortuga was satisfied with his 13:27. (He is pushing 52 after all.)COT: Prayers for the people of Afghanistan. Some projections have a huge percentage of the population facing deep hunger this winter. Lifting up Wiseman from Hope for the Orphan today.Moleskin: As iron sharpens iron, so one man sharpens another. We see the benefits of pushing each other to greater heights physically. It helps to have someone encourage you on your form, too. While physical training is of some value, spiritual training is for eternity. If you aren’t getting the benefits of an accountability partner yet, you are missing out. They will push and encourage you to reach greater heights in your marriage, as a dad, and in other areas of your life. Find a brother to lock shields with and begin some accountability with them.

Date: Saturday, November 6, 2021
AO: #ao_tar_pit
PAX: @Katniss @Banks @Panhandle @SAGA @T-bone @Archive @Tortuga @Cheese @Bloomer @Jolly
FNGs: 0
Q: @Bloomer
Total: 10

Conditions: mid-30s

Warm-Up: Side Straddle hops, Tappy Taps, Mt climbers, Merkins, Sumo Squat walks,
Leg swings

Thang 1: Grab coupons and run to bottom of ramp. Mosey up to school and we did The “Bring sally up” – squat challenge

We completed 5 loops up the hill and down the far stairs on west side of school. Pax had to Complete two smaller loops (ramps snd stairs) while doing the farmers carry.

Recover

I got up – Push Up song challenge

Partner up: One partner runs up the stairs and completes 5 squats at each landing and runs and down the ramp.

Other Partner works out until their return: Jump up on ledge, CRUNCHY FROGS, Durbin’s coupon swings, curls.

Recover

Mary: Cupid shuffle – plank challenge and finished with some big boy sit-ups. We stretched and called it a day.

COT: orphans, unity amongst covid realities

Moleskin: He must become greater. I must become less.

Date: Monday, 11/1/21
AO: #ao_mastodon
PAX: @Banks @Jolly @Panhandle @Gummi Bear @8-Track @TackleBox @Zoro @CHiPs @Da Vinci @Crack @SAGA
FNGs: 0
Q: @SAGA
Total: 11

Conditions: mid 30s

Warm-Up: tappy taps / squats / mountain man pooper / OYO leg stretch

The Thang: the runners ran while the ruckers rucked

COT: prayers for @Da Vinci’s aunt Trisha who is back in the hospital & @Jolly’s family friend who passed do to COVID complications

Moleskin: We are not called to be successful, but to be fruitful.

“God’s view differs radically from the world’s. The emphasis in the Bible is not on doing a lot, but on being more holy; it is not on productivity, but on stewardship; it does not look at the outward appearance, but at the heart. Identity does not come from activity, but from belonging (being in Christ). For God, the core of success lies in attitudes and inner-values; it is not a matter of getting many results but of working with the right principles, or building with the right materials (gold, silver, costly stones), as Paul so richly describes in I Corinthians 3:10-13. The warning is, “Let each man take care how he builds” (v. 10, RSV). In accordance with this advice, the essential question in evaluating our work is ‘How am I building?’ not ‘What am I achieving?’”

Date: Saturday, 10/30/21
AO: #ao_mastodon
PAX: @Archive, @Bloomer, @Crack, @Crash, @Jailbreak, @Jäzz Händz, @Jolly, @SAGA, @TBTF, @Banks, @Hotbox, @Cookies, @Pedro, @Sparrow, @Noodles FNGs: 1
Q: @Noodles
Total: 15

Warm-Up: Romanian deadlifts, Batwings, Frankensteins, Gut busters

The Thang: When Monsters Attack

Round 1 – SHOP

– Prayer Squats – x50
– Creature merkins – x50
– Columbian Neckties – x50
– Grave Diggers – x50

Round 2 – Dora/Greta

100 Kettle bell swings
200 Thrusters
300 Blockees

PAX alternated between bear crawl, crawl bear, mosey and, Zombie Crawl

MoM: LBCs

COT: Prayers for Sparrow and his move. Prayers for K-Pop and guidance on his college experience.

Moleskin: Being unpredictable is not a negative thing. Don’t settle for what’s comfortable. Step out of your usual routine to perform something unexpected that benefits your children, M and everyone else around you.