Author: backblasts

Date: 2025-07-22
AO: ao_mastodon
Q: Beaker
PAX: Dumpster, Jailbreak, Mr Roboto, LeMond, Stock boy, Sparrow, Beaker, Mud FNGs: None
COUNT: 8
WOR: 45 sshs, 45 windmills, colts 45s, bolt 45s

The Thang: 45 squared
Cones were set up in a square with sides 45 feet in length. Pax completed 45 reps of an exercise at cone 1, travelled to cone 2, did 45 reps of the same exercise and traveled to cone 3. This pattern continued until PAX completed 45 reps and cone 4 and travelled back to cone 1. Exercises and modes of travel varied according to the list below.

Round 1: Merkins and bear crawls
Round 2: Overhead presses and murder bunnies
Round 3: Leg lifts and broad jump burpees
Round 4: High pulls and rifle carries

Moleskine: One way to keep accelerating is to choose a new challenge in some aspect of your life and attempt to complete it. The type of challenge can (and should) vary. Even if the challenge is in your one aspect of your life (family, career, spiritual, personal) it tends focus you and keep all aspects on track!

COT: travels and 2.0s looking for jobs

Tags: ao_mastodon, Dumpster, Jailbreak, Mr Roboto, LeMond, Stock boy, Sparrow, Beaker, Mud

Date: 2025-07-22
AO: ao_mastodon
Q: DQ
PAX: Panhandle, Sparrow, Stock boy, Jailbreak
FNGs: None
COUNT: 5
Warmup
– SSH
– Goofballs
– Abe Vigodas
– Arm circles

The Thang
COOTIES Tabata (20s w / 10s rest) 5 rounds
• Pull-up
• single arm rows (R)
• single arm rows (L)
• coupon swings
• skull crushers

SHOP Tabata (20s w / 10s rest) 3 rounds
• derkins
• table presses
• tricep dips
• upright row
• curls

Yoga
• Plank
• Upward dog
• Downward dog
• Calf stretch – left
• Calf stretch – right
• Runners pose
• Warrior 1
• Warrior 2
• Reverse warrior
• Warrior 2
• Right angle pose
• Twisting right angle pose
• Runners pose
• REPEAT FOR OTHER LEG

Moleskin
Nothing’s more important than your relationship with Jesus, your wife, and your kids. Everything else is secondary. Check in every so often asking how is our relationship? If you think everything is great, but they don’t, everything is likely not great

COT

Tags: ao_mastodon, Panhandle, Sparrow, Stock boy, Jailbreak

Date: 2025-07-21
AO: ao_ground_zero
Q: Dr. Phil
PAX: Mr Roboto, Crack, Dumpster, Audible, Archive, Carmen, TBTF FNGs: None
COUNT: 8
WOR: 15 Side Straddle Hops, 10 Mountain Climbers, Plank, Runners Stretch, Downward Dog, Upward Dog

The Thang: Pick your adventure running/rucking to Wheaton College Track

Moleskine: Sleep is your superpower!

COT: Travel for Crack Mr Roboto , Young couple lost baby at 37 weeks.

Tags: ao_ground_zero, Mr Roboto, Crack, Dumpster, Audible, Archive, Carmen, TBTF

Date: 2025-07-21
AO: ao_tar_pit
Q: Tortuga
PAX: Panhandle, Big Mac, T-bone, Jolly
FNGs: None
COUNT: 5
WOR: ssh, goof balls, shoulder taps, 4 count, 50 of each, Abe Vigodas – slow, 10, rifle carry to the track

The Thang: lunge a lap, 200 hand release block over burpees spittoon, lunge a lap, 150 foot release block sit jump squats spittoon, Bernie a lap, 200 groiners spittoon, lunge 1/2 lap

Moleskine: compliment your wife’s appearance

COT: prayers for T-bone 2.0s, Panhandle mil knee replacement recovery, Big Mac family trip

Tags: ao_tar_pit, Panhandle, Big Mac, T-bone, Jolly

Date: 2025-07-18
AO: ao_flat_earth
Q: TBTF
PAX: Cheese, Tortuga, Jolly, Shiplap, Candyland, BigBlue, Banks, Stump, Big Mac, LeMond, Swish, Manhole, Panda Express, TBTF FNGs: None
COUNT: 14
WOR: SSH and down & back any way you ant

The Thang: frisbee-ing

Moleskine: Prioritize relationships and experiences

COT: health and wellness concerns

Tags: ao_flat_earth, Cheese, Tortuga, Jolly, Shiplap, Candyland, BigBlue, Banks, Stump, Big Mac, LeMond, Swish, Manhole, Panda Express, TBTF

Date: 2025-07-19
AO: ao_tar_pit
Q: Lakers
PAX: LeMond, Beaker, Panhandle, Homie, Tea Party
FNGs: 1 Tea Party
COUNT: 6
WOR:
Various fun stretches

The Thang:
Started with B.l.i.m.p.s. With ladder run
5 x Burpees
10 x Lunges
15 x Imperial Walkers
20 x Merkins
25 x Plank Jacks
30 x Squats

Circuit up and down the bleachers, broken up by:
20 yard Inchworms
40 yard Karaoke
2 x Core
Lap around the track

Ended with Mary

Moleskine:
“Picking up the Six” is for more than F3. Be in the lookout for those who need encouragement, help, or a challenge. Life is t just about getting ahead, it’s also about seeing who you can bring with you.

COT: Panhandle’s MIL, Homie on next steps for work!

Tags: ao_tar_pit, LeMond, Beaker, Panhandle, Homie, Tea Party

Date: 2025-07-19
AO: ao_mastodon
Q: Sparrow
PAX: Stock boy, Dumpster, Cheap Shot, TBTF, Samsonite, Jailbreak, Sparrow, DeadDrop, Flesh wound, Penny, Happy Trees FNGs: 3 Flesh wound, Penny, Happy Trees
COUNT: 11
WOR: SSH until Stockboy arrives. Abe vigoda

The Thang: “The Deadly Rabbit of Caerbannog” Tic Tac Toe board until the FNG almost vomits. Scout run.
Cross Tim’s Bridge (no feet)
Run away

Moleskine: Let everything you do be done in love.

COT: Onramps for 2.0s joining the job market.

Tags: ao_mastodon, Stock boy, Dumpster, Cheap Shot, TBTF, Samsonite, Jailbreak, Sparrow, DeadDrop, Flesh wound, Penny, Happy Trees

Date: 2025-07-19
AO: ao_flat_earth
Q: Jolly
PAX: Panda Express, Cheese, Stump, Banks, TBTF, Tortuga, Wagyu FNGs: None
COUNT: 8
WOR: SSH, down and back

The Thang: 4v4 Ultimate.

Moleskine: do hard things/have fun

COT: Shiplap’s ankle, Stumps move

Tags: ao_flat_earth, Panda Express, Cheese, Stump, Banks, TBTF, Tortuga, Wagyu

Date: 2025-07-18
AO: ao_ground_zero
Q: Cottontail
PAX: Crack, Samsonite, Noodles, Mr Roboto, T-bone, Beaker, Stock boy, Dr. Phil, 0 FNGs: 1 0
COUNT: 9
WOR: SSHs, SOYO

The Thang: Ran North, some walked/rucked

Moleskine: Set goals that have meaning behind them and then give yourself no choice but to do the things needed to accomplish your goal. We MUST run, there is no choice!

COT: Crack’s family, Mr Roboto trip

Tags: ao_ground_zero, Crack, Samsonite, Noodles, Mr Roboto, T-bone, Beaker, Stock boy, Dr. Phil, 0

Date: 2025-07-17
AO: ao_dark_room
Q: Lakers
PAX: LeMond, Manhole, Jolly, Crack, Tortuga, Noodles, Beaker, Toto, Dumpster, Flower Boy FNGs: None
COUNT: 11
WOR:
– Mosey around the parking lot
– SSH
– X-Arm Stretch
– X-Leg Stretch

Mosey to start!

The Thang:
One pax plays the hole of disc golf, their score determines number of reps!

Exercises performed (mostly 40, some 30, one or two 50!)
1. Prisoner Squats
2. Heel Touch
3. Kickbacks
4. Side-plank hip lift
5. Calf Raises
6. Side crunches
7. Single leg pickle pointer (flapjack halfway)
8. Leg lifts
9. Aquaman

As pax is playing the hole the rest of the group travels from the tee to the basket by: – running
– Backwards run
– Skip
– Karaoke

Finished with MARY on the mat. Q made the mistake of calling on Tortuga and Beaker forgetting that they are sadists.

Moleskine:
>From the Q Source:
The Queen is an integral Guardrail in the HIM’s pursuit of proper personal alignment. As with chess, if the Queen is taken off the board, it is not long before the King finds himself checkmated. No matter how hard and consistently a man may exercise, if his diet is haphazard his Fitness kingdom will not long stand. The Queen cannot be ignored, even by the strongest of Kings.

COT: Manhole family members mourning some loss, person in accident

Tags: ao_dark_room, LeMond, Manhole, Jolly, Crack, Tortuga, Noodles, Beaker, Toto, Dumpster, Flower Boy