Author: backblasts

Date: 2025-08-09
AO: ao_tar_pit
Q: Portage
PAX: DQ, Da Vinci, Tumnus, Toto, Krampus, Dungy, Panhandle, Homie, Sparrow, The wet burrito, Lakers, Shazam FNGs: None
COUNT: 13
WOR: Napoleon Dynamite Dance Scene,
– Copper head merkins
– w/ leg raise
– Copper Head Squats
– Copper head wide merkins
– Copper head sumo squats
– w/ calf raises when down
– Single leg squat hold // both sides
– Calf Raises until song change

The Thang:
Round 1:
– Hip stretch
– Copper Head Merkins w/ leg raises & outside toe taps
– Ins and Outs (25)
– Fifer Scissors (25)
– Froggies (25)
– Oblique V-Ups (25 each side)
– Hip Circles (12 each side & 12 each direction = 48)
– Heels to the Heavens (25)
– Rest 60s, tell you’re neighbor what you (secularly) have faith in, and what you’re losing faith in.

Round 2:
– Abe begodas
– Copper Head Wide Merkins
– On back, single knee to chest with a double pump stretch, exhale on the pumps – Copper Head Merkins
– Swimmers // on stomach, quick flutter legs and arms (inline with your body)
– Flutter // on stomach, legs extended, criss cross lateral, arms extended back pumping in and out laterally
– Bad Attitude // on stomach, head resting on hands, legs bent with feet to sky and feet together. Lift head&hands and legs, then pulse legs higher and higher while keeping head lifted.
– Saw // on back, legs apart, sit up (exhale) and reach past the outside of your foot with your hand, (inhale) seated position, (exhale) lay back down.
– Scissor Side Plank // Side plank, bring top leg forward with flat foot, double pump at full extension (exhale), then all the way back with a pointed foot (inhale)
– Peter’s Bridge // On back, both legs together come up (inhale) and down (exhale)
– Scissor Side Plank // Side plank, bring top leg forward with flat foot, double pump at full extension (exhale), then all the way back with a pointed foot (inhale)
– Clam Killers // Side Plank, top leg is bent towards you, open and close clamp, extend leg, then lift the leg up (pointed toe). (last one hold at top and do mini pumps) – Cross leg & Wide Leg Situps
– Rest 30 seconds.
– Tell your partner(s) what
– You would like to be different about your life 1 year from now. – Rest 30 seconds.
– You would like to be different about our culture 1 year from now.

Round 3:
– Copper Head Merkins
– Double Leg Hops (Tabata sets 30/15s)
– Hop in Place
– Fwd / Bwd Hop
– Triple Hop (stick the landing)
– Side to side Hop
– Single Leg Hops (Tabata sets 30/15s)
– Fwd / Bwd Hop
– Triple Hop (stick the landing)
– Lateral Bounds

Moleskine: Hard times forges strong men. Don’t run from the struggles, embrace them and “suck the marrow from them” to build yourself up and become the strongest version of you.

COT: Laker’s friend who passed and his young family, Tumnus’s upcoming baby, Portages pregnancy

https://photos.app.goo.gl/NATqL8MCZr5qYVVi7

Tags: ao_tar_pit, DQ, Da Vinci, Tumnus, Toto, Krampus, Dungy, Panhandle, Homie, Sparrow, The wet burrito, Lakers, Shazam

Date: 2025-08-09
AO: ao_mastodon
Q: Mr Roboto
PAX: Stock boy, Cheap Shot, Short Circuit, TBTF, Jailbreak, Ankles, Penny FNGs: None
COUNT: 8
WOR:
Grass Pickers x10
Abe Vigodas x10
Imperial Walkers x10
Tap Out Twists x15
Stretch OYO

Thang 1: 11s Spittoon
PAX must do a 300 count deadlift spittoon and 50 count squat spittoon at the first light post.
At the second, they do a 275 count deadlift spittoon and 75 count squat spittoon.
Each light post takes 25 from the deadlifts and adds 25 to the squats until all 10 light posts have been visited.
In retrospect, there is nothing about the number 11 involved here, but the format is the same.

Thang 2: 11s, normal version
Dips and BBSUs back toward the flag

Moleskine:
https://www.montrealgazette.com/news/article337955.html

COT:
Jobs for those who need them; release of Penny’s app

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

Date: 2025-08-09
AO: ao_flat_earth
Q: Candyland
PAX: Spielberg, Fiona, Jolly, Big Mac, White Noise, Shiplap, Panda Express, Tortuga, Jack, Swish, Wagyu, Candyland, Gump FNGs: None
COUNT: 13
WOR: 10 Burpees, Down and Back

The Thang: 6v7 Ultimate Frisbee

Moleskine: All your choices brought you to here/today, keep making good choices and seek after what matters most (Psalm 63:1)

COT: Jolly’s M and her Sisters Running a Race today, Wagyu’s new store opening needs ~10 more team members

Tags: ao_flat_earth, Spielberg, Fiona, Jolly, Big Mac, White Noise, Shiplap, Panda Express, Tortuga, Jack, Swish, Wagyu, Candyland, Gump

Date: 2025-08-08
AO: ao_ground_zero
Q: T-bone
PAX: T-bone, Panhandle, Sparrow, Stock boy, LeMond, Ankles, Falsetto, Cottontail, Jayhawk, SAGA, Hoffa, hoffa FNGs: 1 hoffa
COUNT: 11
WOR: SSH, Picking Daisies, Runners Stretch, walk 100M

The Thang: Run and Ruck – some did intervals and stadiums

Moleskine: Play the Long Game – life has its ups and downs – don’t get too caught up in the highs and lows – be in the game for the long haul – surround yourself with good people. It makes for a richer and more meaningful life

COT: Stock boy 2.0 jobs, Praise for Falsetto finding host families, SAGA – Sweet Treats deployment to Poland, 2.0’s back to school soon.

Tags: ao_ground_zero, T-bone, Panhandle, Sparrow, Stock boy, LeMond, Ankles, Falsetto, Cottontail, Jayhawk, SAGA, Hoffa, hoffa

Date: 2025-08-08
AO: ao_flat_earth
Q: T.B.
PAX: DQ, Panda Express, Manhole, Jolly, Swish, Jack, LouGee, Hershey, Wagyu, T.B., Spokes, Samsonite, Shiplap, Tortuga, TBTF, Candyland, Golden Girl FNGs: 1 Golden Girl
COUNT: 17
WOR:
x10 T-Bone Burpees
x10 SSH
Down & Back

The Thang:
Teams lined up by Manniversary, counted off by 1’s & 2’s. Led to pretty even teams. Bad guys won by 1 point.

Moleskine:
1 Thess. 5:16-18 (NLT): “Always be joyful. Never stop praying. Be thankful in all circumstances, for this is God’s will for you who belong to Christ Jesus.” ‬

COT: Prayers unspoken by PAX lifted up.

Tags: ao_flat_earth, DQ, Panda Express, Manhole, Jolly, Swish, Jack, LouGee, Hershey, Wagyu, T.B., Spokes, Samsonite, Shiplap, Tortuga, TBTF, Candyland, Golden Girl

Date: 2025-08-07
AO: ao_mastodon
Q: Sparrow
PAX: Sparrow, TBTF, Jailbreak, Mr Roboto, Stock boy, Archive, Samsonite FNGs: None
COUNT: 7
The Thang: I stole Jolly’s Paxademy Award ™ Winning Game from 2022 called “Jolly’s Paxademy Award™ Winning Spinner game”

Then we played subjective Tic-Tac-Toe
Mr Roboto was the true winner, because he was able to rotate the board in a mind bending trick reminiscent of The Matrix™.

Moleskine: When you’re faced with a temptation, take a long term view of things and say no.

COT: 3 prayers max. Prayed.

Tags: ao_mastodon, Sparrow, TBTF, Jailbreak, Mr Roboto, Stock boy, Archive, Samsonite

Date: 2025-08-07
AO: ao_dark_room
Q: LouGee
PAX: Manhole, Lakers, Framed, DQ, LouGee
FNGs: None
COUNT: 5
WOR:
Motivators (starting at 7), 11x Abe Vogadas, 10x Merkins, 10x Alt. Side Squats, Flying Nun (to Framed’s truck and back – OYO) The Thang:
1. Mary: “Oregon” – 4 exercises: Baby Crunch left leg then right leg, plank rockers, pickle pokers (reps: 3x,6x,9x,12x,15x,12x,9x,6x,3x)
2. 5 reps each w/coupon: Blockees, Bent Over Rows, BBSU, Step-ups (repeat exerciese for 5 min)
3. 10 reps each w/coupon: Goblet Squats, Bent Over Rows, Chest Press, Plank Jacks (repeat exerciese for 5 min)
4. 15 reps each w/coupon: Curls, Skull Crushers, Shoulder Press, Single Arm Row (repeat exerciese for 5 min) 5. 20 reps each/no coupon: Squats, Good Mornings, Derkins, Mt. Climbers 6. 10x Copperhead Squats (slow)

Moleskine:
Be Available! Find a way to be in the gap and assist at home, workplace, F3, social settings (formal and informal). These can be small gestures and many times un-noticed. COT:
60 seconds of silence.
2nd-f events:
LouGee house – Friday, August 8th (6pm-9pm)
Manniversary/Birthdays – Friday, August 15th

Tags: ao_dark_room, Manhole, Lakers, Framed, DQ, LouGee

Date: 2025-08-07
AO: ao_tar_pit
Q: Panhandle
PAX: T-bone, SAGA, Crack, LouGee, Da Vinci, The wet burrito, Jayhawk, Stock boy, Oompa, Falsetto, Samsonite FNGs: None
COUNT: 12
WOR: SSHs, abe vigodas, arm circles, copperhead squats, copperhead merkins

The Thang:

It’s like a DORA, except the reps are shared across the group. Here’s how it works. I set up 12 stations in a triangle, each with a different exercise and total rep count. Each point of the triangle counted as a rest station. PAX each started at a station and we had a timer for 50 seconds of exercise and 10 seconds of rest/transition to the next station. We continued to rotate around the triangle. When an exercise’s rep count was completed, you flip the marker over and PAX begin to double-up on remaining exercises. We finished all the reps with the whole group working on the blockees at the end.

Exercises/reps:

– Coupon swings – 750
– Curls – 1,000
– Blockees – 500
– LBCs – 1,500
– Jump squats – 1,000
– BBSs – 750
– Lunges – 750
– Rows – 1,000
– Overhead Press – 1,000
– Block squats – 500
– Thrusters – 500
– Merkins – 500

Moleskine: invest in the people around you

COT: thanks for Crack’s 2.0’s job

Tags: ao_tar_pit, T-bone, SAGA, Crack, LouGee, Da Vinci, The wet burrito, Jayhawk, Stock boy, Oompa, Falsetto, Samsonite

Date: 2025-08-05
AO: ao_dark_room
Q: Manhole
PAX: Crack, Lakers, Toto, Manhole
FNGs: None
COUNT: 4
WOR: Stretch it out

The Thang: exercises at looties, timer is a PAX farmer carry around the island. Start 11s on hacksaw, blockies at the bottom, burpees at the top

Moleskine: yup

COT: Crack 2.0 job hunting, Manhole M and health

Tags: ao_dark_room, Crack, Lakers, Toto, Manhole

Date: 2025-08-05
AO: ao_mastodon
Q: LouGee
PAX: Penny, Homie, SAGA, Da Vinci, Stock boy, Jailbreak, LouGee, Dumpster FNGs: None
COUNT: 8
WOR:
Motivators (starting at 7), 10x Seal Clap, 10x Tin Man, 10x Merlin’s, 10x Alt. Side Squat The Thang:
All exercises with Ruck vest.
Picked various light posts, trees, and bridges for stations. 1. 4x 5 pull-up, 10x Merkins, 15x Squats at Cooties
2. Curb Appeal- 4x 10x Merkins (left, right, both arms, and feet on curb) 3. Walk like an Egyptian to bridge
4. Hillbillies (60 seconds)
5. Lunge Worm
6. Zombie walks to bridge
7. 10x Dips, WWI, Calf raises (repeat until time)

Moleskine:
Leadership can be learned.
Reflected on the F3 tenants:
Get Right. Live Right. Lead Right. Leave Right.
COT:
60 seconds of silence.
2nd-f event on Friday, August 8th LouGee house

Tags: ao_mastodon, Penny, Homie, SAGA, Da Vinci, Stock boy, Jailbreak, LouGee, Dumpster