Author: backblasts

Date: 2025-08-23
AO: ao_tar_pit
Q: LeMond
PAX: Beaker, Toto, Portage, Panhandle
FNGs: None
COUNT: 5
– Warmorama:
– 30 SSHs
– Abe Vigodas
– Copperhead merkins
– Copperhead squats
– Full batwings
– Pre-Thang:
– Mosey around the school
– Merkins on ledge: 20, going side-to-side
– Dips on the ledge: 10 4-ct
– Step ups on the ledge, 20 4-ct, alternating
– Body weight hold on the ledge for 1 minute.
– BLIMPS thing:
– Round 1
– Bear-crawl to first cone, perform 5 x Burpees
– bear-crawl to the next cone, 10 x Lunges each leg
– bear-crawl to the next cone, 15 x Imperial Walkers each leg – bear-crawl to the next cone, 20 x Merkins
– bear-crawl to the next cone, 25 x Plank Jacks
– bear-crawl to the last cone, 30 x Squats
– Run back to the start.
– Partner workout
– Back-to-back coupon passes, 20 in each direction
– Merkins, High Fives, 20
– Coupon passes, up and over twice, then back 20
– Round 2
– Murder bunny to first cone, perform 5 x Blockees
– Murder bunny to the next cone, 10 x Bucket brigade Lunges each leg – Murder bunny to the next cone, 15 x Imperial Walkers, holding coupon – Murder bunny to the next cone, 20 x Alternating Merkins on the block – Murder bunny to the next cone, 25 x Plank Jacks off the block – Murder bunny to the last cone, 30 x Goblet Squats
– Rifle carry back to the start.
– Partner workout
– Partner Hamstring curls 10 each partner
– Merkins, High Fives, 20
– Coupon passes, up and over twice, then back.
– Flat Tire:
– Partner 1 gets into wheelbarrow and takes 4 steps then does 1 derkin, takes 8 steps and does 2 derkins. Pax completed 6 rounds each. – Switch off as needed
– Mary
– Flutter Kicks: 20
– Moleskin:
– Quotes for frustration offer perspectives on managing and overcoming it, emphasizing focus, a positive mindset, and learning from the experience, such as,
– “To conquer frustration, one must remain intensely focused on the outcome, not the obstacles” (T.F. Hodge) and “Frustration, although quite painful at times, is a very positive and essential part of success” (Bo Bennett)

Tags: ao_tar_pit, Beaker, Toto, Portage, Panhandle

Date: 2025-08-27
AO: ao_mastodon
Q: Stock boy
PAX: Samsonite, Da Vinci, Dumpster, Ankles, SAGA, Big Mac, Fletch, Jailbreak, TBTF, LeMond FNGs: None
COUNT: 11
WOR:
SSH, copperhead squats, bat wings, stretches

The Thang:
We did ladders of body weight and coupon exercises (1 x body weight, 1 x coupon, 2 x body weight, 2 x coupon, etc.) while we listened to unknown songs by well known bands. At the end, the PAX had to guess the artist and/or song. If they got it right, we did a man-rise and a mosey back. If they got it wrong, we did a man-rise with burpees at the top, then mosey back.

Alice In Chains – Don’t Follow (4:22), Air Squats, Goblet Squats

Pearl Jam – Mankind (3:29), Merkins, Derkins

Nirvana – Marigold (2:34), Calf Raises, Weighted Calf Raises

Led Zeppelin – Hats Off to Roy Harper (3:42), Supermans, Bent-Over Rows

The Beatles – Act Naturally (2:30), LBCs, Nutcrackers

Soundgarden – Half (2:15), Jump Squats, Thrusters

Foo Fighters – Cold Day in the Sun (3:20), Lunges, Weighted Lunges

Moleskine:
Give people a second chance; they can change over time for the better. And you should strive to change for the better too.

COT:
Da Vinci’s friend’s sickness, Stock boy’s 2.0s looking for work

Tags: ao_mastodon, Samsonite, Da Vinci, Dumpster, Ankles, SAGA, Big Mac, Fletch, Jailbreak, TBTF, LeMond

Date: 2025-08-27
AO: ao_tar_pit
Q: Da Vinci
PAX: Jolly, The wet burrito, Samsonite, Panhandle, SAGA, Ankles, Tortuga, Stock boy, Da Vinci, Banks FNGs: None
COUNT: 10
Warmorama to Kyrie Eleison

Opening Speech: Men, we’re up against the sarcopenia (loss of muscle mass) and the dynapenia (loss of muscle strength), both associated with aging. And I’m afraid all the research, which I am now fully caught up on thanks to reading one article, can be reduced to “eat less, exercise more.” I can’t help you with the former, but we’re here for the latter. Research shows “the effect of exercise seems to be comparable or even superior to antidepressant medication and psychotherapy.” There is MICT (moderate intensity continuous training) and HIIT (high intensity interval training). We’re going to the second, in honor of the Japanese coach, Izumi Tabata, who invented it.

In order to gain the privilege to roll: Sprint 200/mozy 200
60 curls
50 merkens
40 shoulder press
30 BBSU
20 skull crushers
10 Thrusters
Those who finish, make up for others (during rolling as well)

1. Shoulder press
2. Merkens
3. Burpees
4. Jump squats
5. Thrusters
6. Dips
7. Flutterkicks
8. Bent over rows
9. Skull crushers (hold at interval)
10. Side straddle hops
11. Derkens
12. Bonnie Blairs
13. Star jumps
14. High knees
15. Side Straddle hops
16. Whatever Da Vinci thinks best
17. Whatever Da Vinci thinks best
18. Whatever Da Vinci thinks best
19. Whatever Da Vinci thinks best
20. Whatever Da Vinci thinks best

Moleskin:
Find your “prayer closet” (Mt. 6:5-6).

As Merton put it in Thoughts in Solitude,
“As soon as a man is fully disposed to be alone with God… [a]t that moment he sees that though he seems to be in the middle of his journey, he has already arrived at the end. For the life of grace on earth is the beginning of the life of glory. Although he is a traveler in time, he has opened his eyes, for a moment, in eternity.”

COT: prayers for Stock boy’s 2.0 employment, Wheaton students, my friend

Tags: ao_tar_pit, Jolly, The wet burrito, Samsonite, Panhandle, SAGA, Ankles, Tortuga, Stock boy, Da Vinci, Banks

Date: 2025-08-23
AO: ao_flat_earth
Q: Shiplap
PAX: Shiplap, Jack, Oompa, White Noise, T.B., Jolly, Hershey, Tortuga, Manhole, Banks, Bloomer, Vangalelie, FNG, Bed head FNGs: None
COUNT: 14
WOR: SSH, down and back

The Thang: Ultimate

Moleskine:

COT:

Tags: ao_flat_earth, Shiplap, Jack, Oompa, White Noise, T.B., Jolly, Hershey, Tortuga, Manhole, Banks, Bloomer, Vangalelie, FNG, Bed head

Date: 2025-08-26
AO: ao_dark_room
Q: Lakers
PAX: Noodles, Jayhawk, Sparrow, Toto, Framed, Manhole, Beaker, Body Double FNGs: 1 Body Double
COUNT: 9
WOR:
Mosey around the parking lot
Stretches
Mumble chatter

The Thang:
1/2 Mile Run

Partner Work. One does the first exercises, while the other does the second; switch whenever you need to in order to get 100 reps of the second. The first partner must ask for help, the second partner must encourage the first.

– SSHs/100 Curls
– LBCs/100 Jump Squats
– Mountain Climbers/100 Dips
– Plank/100 WWIIs
– High Knees/100 overhead press

Moleskine:
We need HELP. Asking for help is not weakness, it’s making yourself stronger with others beside you.

COT: Body Double moving in, Toto coworker, Sparrow brothers in the Middle East for justice and freedom.

Tags: ao_dark_room, Noodles, Jayhawk, Sparrow, Toto, Framed, Manhole, Beaker, Body Double

Date: 2025-08-26
AO: ao_flat_earth
Q: Banks
PAX: Tortuga, Jolly, DQ, Cheese, Shiplap, Sparty, Jack, Spielberg, Candyland, Banks, BigBlue, stubs FNGs: 1 stubs
COUNT: 12
WOR:the usual

The Thang:ultimate

Moleskine: keep trying, you will get it eventually

COT: iykyk

Tags: ao_flat_earth, Tortuga, Jolly, DQ, Cheese, Shiplap, Sparty, Jack, Spielberg, Candyland, Banks, BigBlue, stubs

Date: 2025-08-25
AO: ao_tar_pit
Q: Panhandle
PAX: Big Mac, Jolly, Oompa, Tortuga, Manhole
FNGs: None
COUNT: 6
WOR: SSHs, abe vigodas, arm circles, good mornings

The Thang:

Wheel of Misfortune from IronPax a few years back. Six stations in a circle around the flag. PAX start at the flag with 5 blockees and then rifle carry to station 1. Do 10 reps of exercise, rifle carry back, and do 5 more blockees. Repeat through all six stations and then run a lap around the track. Next cycle do 15 reps per exercise, then 20, then back to 15, and then 10. We modified a bit with the last two rounds, where PAX did 10 nutcracker situps instead of blockees at the center. Only Big Mac finished.

Moleskine: be hospitable

COT: My 2.1 starting grad school in DC; Oompa’s 2.1 with some stitches

Tags: ao_tar_pit, Big Mac, Jolly, Oompa, Tortuga, Manhole

Date: 2025-08-25
AO: ao_ground_zero
Q: Mr Roboto
PAX: Samsonite, Cheese, Ankles, Sparrow, Da Vinci, Stock boy FNGs: None
COUNT: 7
WOR:
SSHs x15
Abe Vigodas x10
Tin Soldiers x10
Runner’s Stretch

The Thang:
4 rucked, 2 ran north; 1 ran to the beat of his own drum

Moleskine:
When something bad happens to you, it’s important to go through a complete healing process. Take your time, and don’t let it define you forever.

COT:
Samsonite travels to MIL’s funeral, Mr Roboto family, job needs

Cucumbers handed out to PAX.

Tags: ao_ground_zero, Samsonite, Cheese, Ankles, Sparrow, Da Vinci, Stock boy

Date: 2025-08-22
AO: ao_flat_earth
Q: Fiona
PAX: Jolly, Candyland, Banks, BigBlue, Fiona, Dumpster, Manhole, Panda Express, Oompa, Tortuga, White Noise, Swish, Jack FNGs: None
COUNT: 13
WOR: SSH, Down and Back

The Thang: Ultimate

Moleskine: try not to take things so personally

COT: Swish 2.0 off to college, BigBlue starting senior year of high school

Tags: ao_flat_earth, Jolly, Candyland, Banks, BigBlue, Fiona, Dumpster, Manhole, Panda Express, Oompa, Tortuga, White Noise, Swish, Jack

Date: 2025-08-23
AO: ao_mastodon
Q: Mr Roboto
PAX: Stock boy, Cheap Shot, Short Circuit, Dumpster, TBTF, Penny, Jailbreak FNGs: None
COUNT: 8
WOR:
Imperial Walkers x10
Grass Pickers x10
Mountain Man Poopers x10
Abe Vigodas x10
Runner’s Stretch

The Thang:
Mosey along the path, stopping at every other light post.

At first light post, everyone does a 1-minute Merkin AMRAP. If you did <30, subtract 5; 30-50, subtract 10; over 50, subtract 15. That’s your target at the next Merkin stop. Same thing at next light post with BBSUs. Same with squats at 3rd stop. The 4th stop is a stretch stop.

Repeat the four stops the entire way around.

Had a few detours to do a 1-minute wall sit, 1-minute hang or pull ups, and 1-minute dips.

Moleskine:
Just like with the 1st F, the other Fs take practice, and sometimes you reach a pain point. They are all hard work to do well. When you feel like giving up on the 2nd F, lean in and do the work.

COT:
Jobs, app release, family

Tags: ao_mastodon, Stock boy, Cheap Shot, Short Circuit, Dumpster, TBTF, Penny, Jailbreak