Author: backblasts

Date: 2025-09-18
AO: ao_mastodon
Q: Falsetto
PAX: Tortuga, Katniss, Cheese, Jailbreak, DQ, Sparrow, Jayhawk FNGs: None
COUNT: 8
WOR:
20 SSH
Batwings x10 each
10 Birddogs
Michael Phelps OYO

The Thang:
5 min EMOMs with 2 exercises to complete a target number, switch exercises every 10 reps After each round, cool down jog.

Rd 1- Single arm rows, R and L
Rd 2- Overhead Press/Dips
Rd 3- BBSU/Flutter kicks
Rd 4- Curls/Derkins

20 squats at the flag to finish time

Moleskine:
“A discipline is any activity I CAN do by direct effort, that will eventually enable me to do what I currently CANNOT do by direct effort” -John Mark Comer

COT:
F3 Pax with Baby in NICU

Tags: ao_mastodon, Tortuga, Katniss, Cheese, Jailbreak, DQ, Sparrow, Jayhawk

Date: 2025-09-18
AO: ao_dark_room
Q: Manhole
PAX: Beaker, Crack, Framed, Noodles, Toto, Flower Boy, Manhole, @brainfog; @nose job FNGs: 1 @brainfog; @nose job
COUNT: 9
WOR: yup

The Thang: a few thangs

Moleskine: gratitude

COT: prayers

Tags: ao_dark_room, Beaker, Crack, Framed, Noodles, Toto, Flower Boy, Manhole, @brainfog; @nose job

Date: 2025-09-17
AO: ao_ground_zero
Q: Beaker
PAX: Mr. Bean, Bo-Peep, Crack, Tortuga, Manhole, Beaker, Flower Boy FNGs: None
COUNT: 7
WOR: SSHs, Abe Vigodas, picking daisy’s

The Thang:
Run/ruck south

Moleskine:
When we get stressed, our most important relationships get our worst. They should get our best.

COT: Chippy’s baby, families of the recently deported, man from Crack’s church, Bo-Peep and Bo-Betsy and the (hopefully very soon) arrival of Bo-Baby

Tags: ao_ground_zero, Mr. Bean, Bo-Peep, Crack, Tortuga, Manhole, Beaker, Flower Boy

Date: 2025-09-17
AO: ao_tar_pit
Q: Da Vinci
PAX: Jayhawk, Panhandle, Banks, DQ, Da Vinci
FNGs: None
COUNT: 4
The Robert Bly beatdown

Warmorama to bad cadence

Run the lake and die of death at the amphitheater overlooking the lake where the wild man came from in Iron John.

· Round 1: Burpees
· Round 2: Squat jumps
· Round 3: Merkens
· Round 4: Mountain climbers
· Round 5: Plank jacks
· Round 6: Tuck Jumps
· Round 7: Boxing punches
· Round 9: Freddie Mercuries
· Round 10: American Hammers
· Round 11: Star jumps
· Round 12: Dips
· Round 13: Box Jumps
· Round 14: Skater Jumps
· Round 15: Derkens
· Round 16: Diamond Merkens
· Round 17: Widespread Merkens
· Round 18: Sidestraddle hops
· Round 19: Shoulder taps
· Round 20: Hand release merkens

Moleskin: Bly went from pagan masculinity to the need for a transcendent source to keep the masculine from going off the rails.

Stealing Sugar From the Castle

Robert Bly

We are poor students who stay after school to study joy.
We are like those birds in the India mountains.
I am a widow whose child is her only joy.

The only thing I hold in my ant-like head
Is the builder’s plan of the castle of sugar.
Just to steal one grain of sugar is a joy!

Like a bird, we fly out of darkness into the hall,
Which is lit with singing, then fly out again.
Being shut out of the warm hall is also a joy.

I am a laggard, a loafer, and an idiot. But I love
To read about those who caught one glimpse
Of the Face, and died twenty years later in joy.

I don’t mind your saying I will die soon.
Even in the sound of the word soon, I hear
The word you which begins every sentence of joy.

“You’re a thief!” the judge said. “Let’s see
Your hands!” I showed my callused hands in court.
My sentence was a thousand years of joy.

Tags: ao_tar_pit, Jayhawk, Panhandle, Banks, DQ, Da Vinci

Date: 2025-09-11
AO: ao_dark_room
Q: LeMond
PAX: Body Double, Manhole, Toto, Flower Boy, Jolly, Crack, Beaker, Tortuga FNGs: None
COUNT: 9
– Warmorama:
– 25 SSHs
– 10 Imperial Walkers
– Abe Vigodas
– Copperhead merkins
– Tin Soldiers
– Arm Circles
– Pre-thang:
– Mosey to Hacksaw Ridge
– Bernie up hill and come back down again
– Clock face merkins: 10 at 12, 3, 6 and 9 o’clock.
– Rinse and repeat
– At field by south parking lot
– Station 1 at bench, station 2 at the other end of the field. – Station 1: 10 blockees, 10 burpees
– Station 2: 20 coupon curls, 20 4-ct LBCs
– Station 1: 15 coupon thrusters, 15 Bonnie Blairs (two is one) – Station 2: 15 coupon swings, 15 double donkey kicks.
– Travel between stations:
– One partner farmer carries both coupons
– The other partner sprints to the other station, then back to meet the first partner. – Each partner farmer carries a coupon to the other station. – Pullups at Lootis
– Each Pax attempts 10 pullups
– For each pullup missed, add 4 to a burpee spittoon.
– Completed burpee spittoon of 100.
– Proprioception exercise
– Stand on one leg with eyes closed for 1 min.
– Repeat on the other leg.
– Mary
– Flutter Kicks
– Freddie Mercuries
– American Hammers
– Moleskin
– Better a patient person than a warrior, one with self-control than one who takes a city. – Proverbs 16:32

Tags: ao_dark_room, Body Double, Manhole, Toto, Flower Boy, Jolly, Crack, Beaker, Tortuga

Date: 2025-09-16
AO: ao_mastodon
Q: Dumpster
PAX: Stock boy, Dumpster, Sparrow, Toto, Katniss, Jailbreak, Samsonite, Mr Roboto FNGs: None
COUNT: 8
WOR:
Himno Nacional Mexicano (Mexican National Anthem)
Follow the Leader:
Calf raises with over head arm stretch x 2
Squats with cross arm stretch x2
Sky stretch
Marching in place

The Thang:

– Easy Trivia: Mexico is the largest Spanish speaking country in the world.

Mexican Shuffle (Herb Alpert)

Scout Run with Ball around parking lot

– Trivia: There are more than 50 different kinds of hummingbirds in Mexico

La Bamba (original)

50 single arm rows- right, 50 single arm rows-left, 50 curls (Al Gore when you’re done)

– Trivia: How many varieties of corn does Mexico grow? 59

Walk to bathrooms and meet up with Señora Sheila

La Bamba (Ritchie Valens)

59 Coupon Salt Shakers (Coupon Squats if you finish)

Leave Coupons by bathrooms

Go to Hoffa

– Trivia The National Flag Was Created in 1821
The green stands for the independence movement of 1810-1821. The white the importance of Catholic faith to the Mexicans. And the red represents the Spanish that helped in the fight for independence and the blood that was spilt. The central emblem of the eagle holding a serpent on a cactus is representative of the pre-hispanic Aztec empire.

Partner Up

Tamacun (Rodrigo y Gabriela)

Partner Pass the Foam Sit-ups (pause – flutter kicks to the sky)

– Trivia : How long was the Mexican War of Independence? How long did Mexico fight Spain?

The 11-year battle that resulted in Mexico’s independence culminated on August 24, 1821, when Spain signed the Treaty of Córdoba, which formally recognized Mexican independence.

Y Yo Sigo Aquí (Paulina Rubio) & Mujer Latina (Thalía) – Same partners – 1 pax does Box Cutters the other runs up Hoffa – completing 11 trips up & down combined. If you finish do Abe Vigodas.

– Trivia : Cinco de Mayo Is A Different Thing, not Independence Day
In other parts of the world another important Mexican National holiday, Cinco de Mayo, is often confused with Mexico’s Independence Day. Cinco de Mayo actually stands to commemorate the Mexican army’s unlikely victory over France at the Battle of Puebla on 5th May 1862.

Form a pax circle 

Fiesta Mexicana (Música Mexicana)- Squeeze foam pieces while doing calf raises

La Cucaracha (the Mariachis)- Crab Walk to path – do 11 Merkins, Bear Crawl back – repeat.

Mosey back to Start

– Trivia – How many UNESCO Heritage Sites does Mexico have? 35

Cielito Lindo (Carlos Rivera) 35 Coupon Presses then do 35 coupon jump ups – repeat until song is done.

Moleskine: Stick up for other people. Use your privilege that you might have to help others.

COT: https://www.uua.org/worship/words/prayer/prayer-moving-forward

Tags: ao_mastodon, Stock boy, Dumpster, Sparrow, Toto, Katniss, Jailbreak, Samsonite, Mr Roboto

Date: 2025-09-16
AO: ao_dark_room
Q: Lakers
PAX: Manhole, Beaker, Crack, Ankles, LeMond, Framed, Flower Boy, Body Double FNGs: None
COUNT: 9
WOR: Pray to whatever deity you believe in for deliverance

The Thang:
All activity was completed on the Broga Mat, laps run around the track.

Run Lap
20 x Cleveland Rocks (spoiler alert: it does not)

Run Lap
Coupon Lunge (100’ out, 100’ back)

Run Lap
30 x Blockees

Run Lap
Red rum Bunnies :arrows_counterclockwise:

Run Lap
40 x Thrusters

Run Lap
Crawl Bear :arrows_counterclockwise:

Run Lap
50 x Coupon Swings

Run Lap
Burpee Broad Jumps :arrows_counterclockwise:

Shout-Out to Crack for finishing first, and Body Double for kicking his own ass and crossing that finish line!

Moleskine:
Stay true to yourself in fitness, family, and work. If you feel yourself drifting away from the person you want to become, surround yourself with people who will keep you on track.

COT:

Tags: ao_dark_room, Manhole, Beaker, Crack, Ankles, LeMond, Framed, Flower Boy, Body Double

Date: 2025-09-15
AO: ao_tar_pit
Q: Tortuga
PAX: Panhandle, Jolly, Big Mac, DQ, Cheese, SAGA, Da Vinci
FNGs: None
COUNT: 8
WOR: SSH, copperhead squats and holds, stretching

The Thang: IPC Week 2
each round starts with a 400M run then work. Movement rounds are out 33 1/3 yards and back.
20 clean and press with two lunges at rifle carry position, aka the “Cleveland Rocks”, coupon lunge walk,
30 blockees,
redrum bunnies,
40 thrusters,
crawl bears,
50 coupon swings,
burpee broad jumps

For time.

Moleskine: Write an encouraging note to your M. Pens and post it note were provided.

COT: Prayers for a job for Panhandle’s 2.0 in D.C.

Tags: ao_tar_pit, Panhandle, Jolly, Big Mac, DQ, Cheese, SAGA, Da Vinci

Date: 2025-09-15
AO: ao_ground_zero
Q: Dumpster
PAX: Jayhawk, Beaker, Samsonite, Mr. Bean, T.B., Crack, Stock boy, Mr Roboto, Dumpster FNGs: None
COUNT: 9
WOR:
Follow the leader to music from Pirates of the Caribbean (He’s a Pirate – Epic Version by Samuel Kim)

The Thang: Run or Ruck East. Runners did a few hill runs on Blanchard.

Moleskine: Stick up for other people. Use your privilege that you might have to help others.

COT: UUA Prayer read aloud:
A Prayer for White People

https://www.uua.org/worship/words/prayer/prayer-white-people

Iced Coffee for those who stayed

Tags: ao_ground_zero, Jayhawk, Beaker, Samsonite, Mr. Bean, T.B., Crack, Stock boy, Mr Roboto, Dumpster

Date: 2025-09-13
AO: ao_mastodon
Q: Stock boy
PAX: Sparrow, TBTF, Dumpster, Jailbreak, Cheap Shot, Short Circuit FNGs: None
COUNT: 7
WOR:
SSHs, copperhead squats, toy soldiers, good mornings

The Thang:
The Thang: IronPAX Week 1 — Feeks WOD. 50-minute AMRAP: Start with 2 thrusters, then 2×100m runs. Each round add 2 thrusters and 2 runs (4/4, 6/6, 8/8, etc.) and keep climbing until time. Count total 100m runs for score.

Moleskine:
Take a PAX out to lunch for a 1 on 1 so you can really get to know them.

COT:
Jobs for 2.0s

Tags: ao_mastodon, Sparrow, TBTF, Dumpster, Jailbreak, Cheap Shot, Short Circuit