Author: backblasts

Date: 2025-07-10
AO: ao_dark_room
Q: LouGee
PAX: Lakers, Beaker, Toto, Crack, LeMond, LouGee
FNGs: None
COUNT: 6
WOR:
13x Arm Circles (f/b), 11x Tin Man, 10x Squats, 20x Mountain Climbers, 10x Burpees The Thang:
1. Bernie Sanders scout run (1 one runs, the remaining backward lung) – down and back around cones
2. Wheel of Animal Walks (down and back): Frog Hop, Merkins, Bear Crawl, Duck Walk, Crab Walk (10 merkins at each end)
3. 30 seconds/each – Jump Squats, Zebra Squats (left), X & O’s, Zebra Squats (right) – repeat cycle until time 4. Cocaine Bear Crawl – down and back around cones until time 5. Mary (each Pax choose exercise)
6. Gentle Group stretch

Moleskine:
“Today you are you! That is truer than true! There is no on alive who is truer than you!” -Dr. Seuss ***You’re special and unique and don’t forget it.
COT:
60 seconds of silence.
Reminder for Gear Order f3-gear.
Check out schedule on 2nd-f events for July.

Tags: ao_dark_room, Lakers, Beaker, Toto, Crack, LeMond, LouGee

Date: 2025-07-10
AO: ao_mastodon
Q: Mr Roboto
PAX: Banks, Jolly, Dumpster, Archive, Portage, Falsetto, Homie, Panhandle, Cheese, Stock boy, Rook FNGs: 1 Rook
COUNT: 12
WOR:
Batwings to “Big Yellow Taxi”
SSHs, Mountain Climbers x30 each to “Clocks”

The Thang: Mild to Medium Salsa Beatdown :dancer:
– Flutters + BBSUs to “Thriller”
– Coupon Jumps/Curls to the beat of “Set Fire to the Rain”
– Sumo Squats/Apollos/Thrusters to “Crazy in Love”
– LBCs + Dips to “Shape of You”
– Coupon Curls + Goblet Squats to “Don’t Let Me Down”
– Al Gore + Calf Raises to “Lovely Day” (not salsa)

And now for something completely different…
– Plank + Merkins to musical reading of Brown Bear, Brown Bear, What Do You See?

Moleskine:
Go with your gut.

COT:
Prayers for fires in LA to be put out; other requests as spoken.

Tags: ao_mastodon, Banks, Jolly, Dumpster, Archive, Portage, Falsetto, Homie, Panhandle, Cheese, Stock boy, Rook

Date: 2025-07-09
AO: ao_tar_pit
Q: DQ
PAX: Stock boy, The wet burrito, TBTF, Jolly, Panhandle, Crack, Banks FNGs: None
COUNT: 8
WOR:
– SSH
– Goofballs
– Abe Vigodas
– Arm circles
– Shoulder stretch
– Tricep stretch

Thang 1:
Round the Lake
Partner up. Together do the following:
• Curls x 20
• Overhead Press x 20
• Skull crushers x 20

One partner farmer carries. One partner does exercise and catches partner • Squats x 20
• Bonnie Blair’s x 20

Thang 2:
Stop at the north end of the lake to do some 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 all the above for the other leg

Moleskine:
Cool things happen when you engage with your kids interests. Emilia and I watched Frozen the other day. I wanted to sleep through it, but stayed awake enough to learn that this story can be used as an illustration of 1 John 4:18. So next time we watch it, I’ll be able to teach her some scripture using imagery from this movie she loves.

COT:
– Crack’s 2.0s as they figure out this next stage of life
– Panhandle’s 2.0 returning stateside

Tags: ao_tar_pit, Stock boy, The wet burrito, TBTF, Jolly, Panhandle, Crack, Banks

Date: 2025-07-08
AO: ao_dark_room
Q: LouGee
PAX: Flower Boy, Toto, Crack, Lakers, Framed, LouGee
FNGs: None
COUNT: 6
WOR:
21xSSH, 20x Goofballs, 10x Alt. Side Squats, 10x Merkins, 10x Supermans, Plank (60 sec) The Thang:
Moved to the Dark Room’s version of Cooties (formed a circle): 1. 5 minutes of Mary
2. Squat Holds (with coupon)-1 Pax took 1-2 laps while the remaining performed hold (2 rounds) 3. V-Sit 1 Pax took 1-2 laps while the remaining performed hold (2 rounds) 4. Mosey to shelter and back as a group
5. 5 minutes of Mary
6. Mountain Climbers-3 Pax ran to playground tower and back while remaining performed exercise (2 rounds) 7. Mosey to shelter and back
8. 5 minutes of Mary
9. 10 reps (w/coupon) – calf raises, deadlift, good mornings, chest press, curls, skull crushers, OH shoulder press Moleskine:
Being flexible isn’t just physical…it’s body AND mindset!
COT:
1 minute of silence.
Check out upcoming 2nd events (ie. bonfire spreadsheet)

Tags: ao_dark_room, Flower Boy, Toto, Crack, Lakers, Framed, LouGee

Date: 2025-07-08
AO: ao_mastodon
Q: LeMond
PAX: Glowstick, Falsetto, Stock boy, Mr Roboto
FNGs: None
COUNT: 5
– Warmorama: 5 mins
– 30 SSHs
– Mosey to end of parking lotl, Abe Vigodas
– Mosey back to flag, Mountain Man Poopers
– bat wings
– Moroccan Nightclubs
– Leave coupons at path junction
– Rifle carry to the path junction
– Guardian run to pool house with burpee for last Pax
– Pre-Thang at Pool House
– 10 stair merkins, while partner holds wall sit
– Repeat once
– 100 Rocky Balboas on curb.
– 60-sec balls-to-the-walls
– Guardian Run back to path junction
– 7s with blockees and table presses
– 1 burpee, 6 table presses…
– Murder bunnies to base of Hoffa
– Flora 1-2-3
– 3 Pax legs up 6 inches off the ground.
– 2 Pax do 10 4-ct flutter kicks, holding up coupon.
– Switch and repeat until 60 4-ct flutter kicks called out.
– Man rise to top of Hoffa
– 3 Pax hold coupons from squat position
– 2 Pax do 10 4-ct goblet squats.
– Switch and repeat until 60 4-ct goblet squats called out.
– Man rise to top of Hoffa for Mary.
– Mary:
– Box cutters
– Crab rollovers: raise R foot, L hand, roll to R
– American Hammers
– Moleskin:
– For most of us, our natural, reflexive reaction is to try to move away from pain. But avoidance will not serve us; it only brings us more anguish in the long run. The response that will serve us best is to feel. As author John Green (2012) wisely put it, pain demands to be felt.
– Our first reaction to pain or discomfort is to try and fix it. It feels too warm so I crank up the A/C; I have a headache so I take acetaminophen. Sometimes, we can open to the pain/discomfort and learn.

Tags: ao_mastodon, Glowstick, Falsetto, Stock boy, Mr Roboto

Date: 2025-07-08
AO: ao_flat_earth
Q: Banks
PAX: Candyland, Jack, Stump, Spielberg, Cheese, Jolly, DQ, Wagyu, Gummi Bear, Has Been, BigBlue, Banks FNGs: None
COUNT: 12
WOR:the usual

The Thang:ultimate

Moleskine:have fun, enjoy the summer

COT:tx flood victims

Tags: ao_flat_earth, Candyland, Jack, Stump, Spielberg, Cheese, Jolly, DQ, Wagyu, Gummi Bear, Has Been, BigBlue, Banks

Date: 2025-07-07
AO: ao_tar_pit
Q: Panhandle
PAX: Big Mac, Jolly
FNGs: None
COUNT: 3
WOR: good mornings, SSHs, arm circles

The Thang:

1. 10-minute EMOM with merkins, BBSs, squats. Start at 8 reps each, increase by 1 each round.

2. BOMBS with sandbags. 2 PAX carry sandbags around track. Other does BOMBS (5 burpees, 10 outlaws, 10 merkins, 10 BBSs, 10 squats) and then runs to catch up. Switch and other PAX runs back to start and does BOMBS. Did 5 laps.

3. Repeat 10-minute EMOM with merkins, BBSs, squats.

Moleskine: getting along with a diversity of people require you to let things slide.

COT: families in TX who lost kids and others to the flood.

Tags: ao_tar_pit, Big Mac, Jolly

Date: 2025-07-07
AO: ao_ground_zero
Q: Mr Roboto
PAX: Dr. Phil, Beaker, Pool Boy, Toto, Cheese, Stock boy, Carmen, High Tide FNGs: 1 High Tide
COUNT: 9
WOR:
Abe Vigodas x10
Tappy Taps x10
Good Mornings x10 OYO
Stretch OYO

The Thang:
3 ruckers, 6 runners

Moleskine:
When you face a tough situation, think of how you want to look back on it when it’s all over. Act in a way that you would be proud to remember later.

COT:
Everyone affected by the devastating floods in Texas.

Tags: ao_ground_zero, Dr. Phil, Beaker, Pool Boy, Toto, Cheese, Stock boy, Carmen, High Tide

Date: 2025-07-05
AO: ao_mastodon
Q: Stock boy
PAX: Cheap Shot, Archive, Ankles
FNGs: None
COUNT: 4
WOR:
SSH, Abe Vigodas, side squats, toy soldiers, bat wings, stretches.

The Thang:
Two rounds of 16s with variation. After exercises, move coupon to next lamppost, then run one more lamppost and then back.

Round 1: curls and goblet squats.
Round 2: merkins and calf raises.

Moleskine:
Appreciate American freedoms, and the sacrifices it took to secure them.

COT:
Archive’s upcoming 5th 2.0

Tags: ao_mastodon, Cheap Shot, Archive, Ankles

Date: 2025-07-05
AO: ao_tar_pit
Q: Beaker
PAX: T-bone, Lakers
FNGs: None
COUNT: 3
WOR:
Stretching, SSHs, T-bone burpees

The Thang:
Mosey with blocks to the Lake Ellyn sign.

EMOM ladder
Thrusters, standing skull crushers, rows, curls. Start with 5 of each, every minute add 1 rep, up to 10. Then go back down to 5.

Yoga 1
Mountain pose
Mountain with arms up
Mountain
Mountain with arms up
Standing forward fold
Standing half lift
Standing forward fold
Standing half lift
Mountain pose
Right leg forward (arms up) into warrior I
Twist left and arms out into warrior II
Warrior I
Mountain pose
Left leg forward (arms up) into warrior I
Twist right and arms out into warrior II
Warrior I
Mountain pose

11s
At bench A, do 1 coupon swing, rifle carry to bench B and do 10 coupon jump squats, Rifle carry back to A. Add one rep to bench A, subtract one from bench B until doing 10 at A and 1 at B.

Yoga 2
Corpse pose
Heels to butt
Bridge (shoulders and arms down)
One legged bridge (right leg up)
Bridge
One legged bridge (left leg up)
Heels to butt
Corpse
Underdog
Next-to-dog
Arms out to side, legs up in air
Lift butt in the air, attempt to touch feet to ground, behind head Legs down, heels to butt
Right over left, pull closer
Left over right, pull closer
Corpse

Caeleb Dressel’s Golden Abs
20 toe touches
20 heel touches
20 flat crunches
10 leg lifts
20 4-ct flutters, ic
repeat with 15 of each (still 10 leg lifts)
repeat with 10 of each
repeat with 5 of each (still 10 leg lifts) and 20 streamline flutters

We didn’t make it to the third yoga set

Moleskine:
The 4th of July commemorates our freedom from the British Crown, but that simply means that we now need to build our government and society. The 4th of July represents a start point.

To formulate it another way, freedom can be thought of as freedon for, not simply freedom from. It is now on us, regular citizens, to build what we hope for and want to exist.

COT: IYKYK

Tags: ao_tar_pit, T-bone, Lakers