Author: backblasts

Date: 2026-10-03
AO: Mastodon
Q: Stock boy ,
PAX: Tenderfoot, What-‘., Bloomer, Noodles, Falsetto, Endo, Cheap Shot, The wet burrito, Stock boy, Mr Roboto, Fun Dip, Bookworm FNGs: None
COUNT: 12
Conditions:
Cool, clear skies, beautiful

WOR:
Side straddle hops,

The Thang:
IronPAX Week 4 – Crayola’s Masterpiece

Playlist:
– O Fortuna (Carmina Burana) – Carl Orff (Erock)
– In the Hall of the Mountain King – Edvard Grieg (Light Over Darkness) – Ode to Joy – Ludwig van Beethoven (Erock)
– Solfeggietto – Carl Philipp Emanuel Bach (Erock)
– Rondo alla Turca – Wolfgang Amadeus Mozart (Erock)
– Caprice No. 24 – Niccolò Paganini (Erock)
– Flight of the Bumblebee – Nikolai Rimsky-Korsakov (Erock)
– Ride of the Valkyries – Richard Wagner (Erock)
– Toccata and Fugue in D Minor, BWV 565 – Johann Sebastian Bach (Erock) – “Winter,” I. Allegro non molto – Antonio Vivaldi (Erock)
– Für Elise – Ludwig van Beethoven (Erock)
– Eine kleine Nachtmusik, K. 525 – Wolfgang Amadeus Mozart (Erock) – Night on Bald Mountain – Modest Mussorgsky (Exmortus)
– Moonlight Sonata, III. Presto agitato – Ludwig van Beethoven (Erock)

Moleskine:
Remember times when people were generous to you, and return the favor to those less fortunate

Tags: Mastodon, Tenderfoot, What-‘., Bloomer, Noodles, Falsetto, Endo, Cheap Shot, The wet burrito, Stock boy, Mr Roboto, Fun Dip, Bookworm

Date: 2026-10-03
AO: Flat Earth
Q: Panda Express ,
PAX: Cheese, Y2K, Hypotenuse, Snatch (F3 NW HWY), Bloomer, Jolly, Oompa, T.B., Pancake, Pitch Pipe, Banks, Knuckleball, Tortuga, Too Big To Fail (TBTF), Yo-Yo, Panda Express, Shiplap, Swish, Stage fright, splash FNGs: None
COUNT: 20
Conditions:

WOR: ssh

The Thang: 10 v 9 (and banks)

Moleskine:

Tags: Flat Earth, Cheese, Y2K, Hypotenuse, Snatch (F3 NW HWY), Bloomer, Jolly, Oompa, T.B., Pancake, Pitch Pipe, Banks, Knuckleball, Tortuga, Too Big To Fail (TBTF), Yo-Yo, Panda Express, Shiplap, Swish, Stage fright, splash

Date: 2026-10-03
AO: Tar Pit
Q: Beaker ,
PAX: Beaker, Panhandle, Portage, LeMond, T-bone
FNGs: None
COUNT: 5
Conditions: Cool, pleasant

WOR: Motivators (x7), Raggedy Andys (x10, ic), Abe Vigodas (x10, ic), Good mornings (x5, oyo)

The Thang:
Each round starts with a 400 m run and a 3 burpee buy in.

Start a 5 minute timer
Complete a 400 m run and a 3 burpee buy in.
Begin working on exercises. When the current exercise is complete, move on to the next one. Every 5 minutes, do one more run and burpee buy in. Repeat until exercises are complete.

Exercises
50 CPRs
50 Blockees
50 Coupon swings
50 Coupon situp-standups
50 Mucho leggos

Moleskine:
Aaron by George Herbert, 1633
Holiness on the head,
Light and perfections on the breast,
Harmonious bells below, raising the dead
To lead them unto life and rest:
Thus are true Aarons drest.

Profaneness in my head,
Defects and darkness in my breast,
A noise of passions ringing me for dead
Unto a place where is no rest:
Poor priest, thus am I drest.

Only another head
I have, another heart and breast,
Another music, making live, not dead,
Without whom I could have no rest:
In him I am well drest.

Christ is my only head,
My alone-only heart and breast,
My only music, striking me ev’n dead,
That to the old man I may rest,
And be in him new-drest.

So, holy in my head,
Perfect and light in my dear breast,
My doctrine tun’d by Christ (who is not dead,
But lives in me while I do rest),
Come people; Aaron’s drest.

Tags: Tar Pit, Beaker, Panhandle, Portage, LeMond, T-bone

Date: 2026-10-02
AO: Flat Earth
Q: Shiplap ,
PAX: Cheese, Kuaizi, Big Mac, Banks, BigBlue, Y2K, Panda Express, Shiplap, Pancake, Jolly, Knuckleball, Pine tar, Gummi Bear, Swish, MaiTai, Tortuga FNGs: None
COUNT: 16
Conditions: beautiful

WOR: SSH, Down and back

The Thang: ultimate

Moleskine: Enjoy the present

Tags: Flat Earth, Cheese, Kuaizi, Big Mac, Banks, BigBlue, Y2K, Panda Express, Shiplap, Pancake, Jolly, Knuckleball, Pine tar, Gummi Bear, Swish, MaiTai, Tortuga

Date: 2026-10-01
AO: Mastodon
Q: Stock boy ,
PAX: Mr Roboto, Too Big To Fail (TBTF), Dumpster, Endo, Stock boy, DQ, LeMond FNGs: None
COUNT: 7
Conditions:
Dark and drizzly

WOR:
Goofballs, Abe Vigodas, arm circles

The Thang:
Blue grass Tabata at the shop: 8 rounds of exercise pairs, 8 sets, 20 seconds on, 10 seconds off, alternating exercise every set. 1. Popeyes / Curls
2. Goblet Squats / Coupon Calf Raises
3. Table Presses / Bent-Over Rows
4. Table Squats / Step-Ups
5. Dips / Inverted Table Rows
6. BBSUs / Supermans
7. Coupon Swings / Coupon Pullovers
8. Coupon Flutter Kicks / Mountain Climbers

Playlist:
– Paradise City — Steve ’n’ Seagulls
– Centerfold — Hayseed Dixie
– Heart of Glass — Nick Shoulders
– Basket Case — Green Day Tribute
– Strawberry Fields Forever — Hayseed Dixie
– Purple Haze — David West
– Lithium — Whiskey Shivers
– People Are Strange — Pickin’ On Series
– Buddy Holly — Whiskey Shivers
– Black Dog — Steve ’n’ Seagulls

Moleskine:
Be generous to others, remembering when others were generous to you

Tags: Mastodon, Mr Roboto, Too Big To Fail (TBTF), Dumpster, Endo, Stock boy, DQ, LeMond

Date: 2026-10-01
AO: Dark Room
Q: Beaker ,
PAX: Beaker, Manhole, Framed, Tortuga, Toto, Lakers, Crack, Flower Boy, Noodles FNGs: None
COUNT: 9
Conditions: Damp, warm, whiney

WOR: Motivators (x7), Raggedy Andy’s (x15), Abe Vigodas (x10), Tappy taps (x10), Bat wings (x15), Wonder Bras (x15), Moroccan Night Clubs (x15), Michael Phelps, Shoulder Stretches

The Thang:
Burpee Mile
1 mile scout run, stop 4 times for 12 burpees.

People’s chair + pretzel arms (1.5 minuts)
Balls to the wall (37 s)
Mosey to Hacksaw Ridge

Dora
100 T merkins
200 bbsus (elbows to knees)
300 Air thrusters (elbows to knees)
One PAX does reps, other PAX runs Hacksaw + hurdle

Mosey to flag
Butterfly stretch

Moleskine: You are guaranteed tomorrow, be thankful for what you ahve today and steward it well.

Tags: Dark Room, Beaker, Manhole, Framed, Tortuga, Toto, Lakers, Crack, Flower Boy, Noodles

Date: 2026-09-30
AO: Ground Zero
Q: Audible ,
PAX: Stock boy, Audible, Cheap Shot, Cheese
FNGs: None
COUNT: 4
Conditions: Rainy

WOR:
Stretch OYO

The Thang:
Run and ruck

Moleskine:
If you want community, sometimes you have to go out and build your own.

Tags: Ground Zero, Stock boy, Audible, Cheap Shot, Cheese

Date: 2026-09-30
AO: Tar Pit
Q: Panhandle ,
PAX: Tortuga, Da Vinci, Panhandle, SAGA, Sparrow
FNGs: None
COUNT: 5
Conditions: light rain, 66F

WOR: good mornings, SSHs, arm stretches, arm circles

The Thang:

Around the track with the coupon. At each corner do an exercise. Farmer’s carry the straightaways and rifle-carry/curl-carry the curves. Exercises were curl-presses, BBSs, coupon swings, and goblet squats. 10 reps first lap, then 20, then 30, then back to 20.

Moleskine: figure out how to deliver bad news as an act of love

Tags: Tar Pit, Tortuga, Da Vinci, Panhandle, SAGA, Sparrow

Date: 2026-09-29
AO: Mastodon
Q: Dumpster ,
PAX: Mr Roboto, Dumpster, Stock boy, The wet burrito, Beaker, Da Vinci FNGs: None
COUNT: 6
Conditions: Fabulous

WOR: I Vow to Thee My Country – Gustav Holst & The Salvation Army NEW YORK STAFF BAND

Butterfly Stretch
Box cutters
Arm Circles – forward & back
Stretch right
Stretch left

The Thang:

•Hoffa
10 coupon swings
20 derkins
30 coupon step overs (1:1)
40 arm rows (20 each arm)
Hold AL Gore waiting for pax – Run up Hoffa and back
(Repeat once more)

•Baseball Field
5 blockees
10 salt shakers (2:1)
15 goblet squats
20 plank pull-thrus (1:1)
Hold Plank waiting for pax – Run around bases
(Repeat twice more)

•The Hamptons
5 burpees
10 step ups (picnic tables)
15 crunchy frogs
20 side straddle hops (1:1)
Calf raises waiting for pax – Skip to boat launch
(Repeat twice more)

•Starting spot
Box cutters
Flutter kicks
Butterfly stretch

Moleskine:

Each pax stated something they are grateful for.

“Enjoy the little things, for one day you may look back and realize they were the big things.” – American writer Robert Brault

Silent prayer/ meditation

Tags: Mastodon, Mr Roboto, Dumpster, Stock boy, The wet burrito, Beaker, Da Vinci

Date: 2026-09-26
AO: Mastodon
Q: Treebeard ,
PAX: Mr Roboto, Cheap Shot, Dumpster, Too Big To Fail (TBTF), Treebeard, Stock boy, Noodles FNGs: None
COUNT: 78
Conditions: Perfect weather for rowing between a rock and a hard place.

WOR: The usual stuff with songs focusing on rowing, sailing, and all thing nautical.

The Thang:
– The crew was looking a wee bit rough so they had to get back in rowing shape. Performed a series of exercises targeting biceps and back. – Buried Elpenor (fallen comrade) with some murder bunnies.
– Sailed by the Sirens. Had partner work where sometimes each Pax was Odysseus strapped to the pullup bars and able to hear the wonderful song.
– Farmer carried back to original location to setup for the main event of 3 stations. One station was Scylla (Burpee, Rows, Alt Curls, Squats); other was Cattle of the Sun (Blockies, Alt Rows, Curls, and Big Boys)—and the final station was . . . well the feared station of Charybdis, the whirlpool monster. A real canoe was used for this as the PAX managed to navigate the turbulent waters.

Moleskine: Life brings us often to places of no good choice. We feel Scylla and Charybdis. One tip for charting a course is having some determination. The underworld is the hinge point of the Odyssey narrative and after that Odysseus becomes determined.

Tags: Mastodon, Mr Roboto, Cheap Shot, Dumpster, Too Big To Fail (TBTF), Treebeard, Stock boy, Noodles