Author: backblasts

Date: 2025-06-30
AO: ao_tar_pit
Q: LouGee
PAX: T-bone
FNGs: None
COUNT: 2
WOR: OYO – Arm Circles (20x f/b), Alternating Side Squats (20x), SSH (30x), Plank (60 sec), Superman’s (15x)

The Thang:
Round 1-
10x Merkins, 15x Thrusters, 20x Merkins, 25x Thrusters, 30x Merkins, 400m Power Walk Round 2-
10x Thrusters, 15x V-ups, 20x Thrusters, 25x V-ups, 30x Thrusters, 400m Power Walk Round 3-
10x V-ups, 15x Sumo Squats, 20x V-ups, 25x Sumo squats, 30x V-ups, 400m Power walk Round 4-
10x Tempo squats, 15x Blockees, 20x Tempo squats, 25x Blockees, 30x Tempo squats, 400m Power walk Bonus round-10 reps each
Goblet squats, rows, chest press, plank jacks, Colt-45 (1 set), skull crushers, shoulder press, single arm row (l-r) ~finished with flexibility (5 minutes)

Moleskine: Monday is Funday…starting is the most important part!

COT: Encouraged each other in our roles as fathers!

Tags: ao_tar_pit, T-bone

Date: 2025-06-28
AO: ao_tar_pit
Q: LeMond
PAX: Homie, The wet burrito, Toto, Portage
FNGs: None
COUNT: 5
– Warmorama:
– Goofballs
– Abe Vigodas
– Imperial Walkers
– Side leg raises
– Mountain Man Poopers
– Full batwings
– Scout run around the school
– Body-weight hold on ledge: 1 minute
– Pre-thang:
– 25% run up ramp, 5 burpees with hand-release merkin
– 50% run up ramp, 5 burpees with hand-release merkin
– 75% run up ramp, 5 burpees with hand-release merkin
– 100% run up ramp, 5 burpees with hand-release merkin
– The Thang: The de-escalating escalator
– Credit to F3 Churham Tobacco Road for this!
– Round MerkinsSquatsBBSs Mountain Climbers Travel between sets – 1 30 Set 1: Suicides
– 2 25 30 Set 2: Bear crawl to 50, run back
– 3 20 25 30 Set 3: Sprint to 50, run back
– 4 15 20 25 30 Set 4: Suicides
– 5 10 15 20 25 Set 5: Crawl Bear to 50, run back
– 6 5 10 15 20 Set 6: Sprint to 50, run back
– 7 5 10 15 Set 7: Karaoke to 50
– 8 5 10 Set 8: Karaoke to 50
– 9 5
– EMary:
– Box-cutters
– American Hammers
– Moleskin:
– Romans 15:7 reads: “Welcome one another, therefore, as Christ has welcomed you, for the glory of God.” This verse emphasizes the importance of Christians accepting and welcoming each other, mirroring the acceptance they have received from Christ. It highlights that this mutual acceptance should be done in a way that brings glory to God.

Tags: ao_tar_pit, Homie, The wet burrito, Toto, Portage

Date: 2025-06-28
AO: ao_mastodon
Q: Mr Roboto
PAX: Falsetto, Cheap Shot, Ankles, Carmen, Bloomer
FNGs: None
COUNT: 6
WOR:
1-minute 35-SSH EMOM
1-minute 20-Toy Soldier (2 is 1) EMOM
30 seconds of Good Mornings
Abe Vigodas x10

The Thang:
Remixed Big Mac’s 5/31 beatdown at ao_tar_pit.
Billy Madison – Do 10 reps of the K exercise before doing a lap around the baseball field. Come back and repeat K, adding 10 reps of 1st grade, do a lap; repeat. K – Squats
1 – Merkins
2 – Mountain Climbers 2 is 1
3 – Bonnie Blairs 2 is 1
4 – Flutter Kicks 2 is 1
5 – Supermans
(Optional 2-minute “graduation” break.)
6 – Shoulder Taps 2 is 1
7 – High Knees 2 is 1
8 – Plank Jacks
(Optional 2-minute “graduation” break.)
9 – Freddie Mercuries 2 is 1
10 – Calf Raises
11 – LBCs
12 – Burpees

Moleskine:
Repeat from Friday’s ao_ground_zero Q: We all need community and belonging. What are you finding yours in? (Besides F3.)

COT:
Mr Roboto thankful shower got fixed, Falsetto M finding placements for international students, global issues

Tags: ao_mastodon, Falsetto, Cheap Shot, Ankles, Carmen, Bloomer

Date: 2025-06-26
AO: ao_mastodon
Q: Stock boy
PAX: Mr Roboto, TBTF, Linc, Ankles, DQ
FNGs: None
COUNT: 6
WOR:
Abe Vigodas, side squats, toy soldiers, lat stretches, Michael Phelps, bat wings

The Thang:
There were 7 cones, evenly spaced around the perimeter of the parking lot, each with a rep count, a non-coupon exercise, and a coupon exercise. Pax did the coupon exercise at cone 1, then the non-coupon exercises at cones 2 – 7. When they got back to 1, they did the non coupon exercise, rifle carried the coupon to 2 and did the coupon exercise, then the non-coupon exercises at cones 3-7. This continued until they did the coupon exercise at cone 7. PAX who completed all 7 laps ran about 1 mile. Cones:
1. 40 calf raises
2. 35 squats
3. 30 good mornings / coupon swings
4. 25 merkins / derkins
5. 20 BBSUs / nut crackers
6. 15 Bobby Hurleys / thrusters
7. 10 burpees / blockees

Moleskine:
Do a favor for someone who didn’t even ask

COT:
Mr Roboto’s extended family issues

Tags: ao_mastodon, Mr Roboto, TBTF, Linc, Ankles, DQ

Date: 2025-06-19
AO: ao_mastodon
Q: Ankles
PAX: Stock boy, DQ, Sparrow, LouGee, Archive, Ankles, Natty Boh, Katniss, Grunge, Deaddrop FNGs: None
COUNT: 10
WOR: Tappy Taps, Picking Daisies, SSH, Mountain Climbers, Bernie Sanders up/mosey down Hoffa 2-3 times.

The Thang:

HooverBall 2.0.

Continuous cooperative rallies over a volleyball net, using regulation 6lb medicine/HooverBalls. Sometimes 1; Sometimes 2 simultaneous HooverBalls were used, depending on # of PAX participating at the time. PAX responsible for rally ending either ran up Hoffa or (later on) had a choice of doing merkins or squats before being able to rejoin the HooverBall rally.

Moleskine:

Your emotional & spiritual well being will improve if you can resist the temptation to procrastinate unpleasant tasks. A helpful technique is to trick your brain into viewing “doing it now” as a derivative type of “instant gratification.” How? By thinking of it as doing “your future self,” a favor NOW.

COT:

Moment of quiet contemplation, followed by the Serenity Prayer.

Tags: ao_mastodon, Stock boy, DQ, Sparrow, LouGee, Archive, Ankles, Natty Boh, Katniss, Grunge, Deaddrop

Date: 2025-06-13
AO: ao_flat_earth
Q: 8-Track
PAX: Banks, Manhole, T.B., Bloomer, Candyland, LeMond, Panda Express, DQ, Jolly, White Noise, Tortuga, Wagyu, Velveeta, LouGee, TBTF, Gummi Bear, Jack FNGs: None
COUNT: 18
WOR:SSH and field walk

The Thang: Frisbee

Moleskine: Something deep and insightful

COT: Lets keep making fun of Jolly

Tags: ao_flat_earth, Banks, Manhole, T.B., Bloomer, Candyland, LeMond, Panda Express, DQ, Jolly, White Noise, Tortuga, Wagyu, Velveeta, LouGee, TBTF, Gummi Bear, Jack

Date: 2025-06-19
AO: ao_dark_room
Q: LeMond
PAX: Manhole, Lakers, Tortuga, Beaker, Banks, Framed, Noodles, Jolly, Flower Boy, Milk Carton FNGs: 1 Milk Carton
COUNT: 11
– Warmorama:
– SSHs
– Abe Vigodas
– Imperial Walkers
– Side lunges, slow count
– Full batwings
– Cardio Thang:
– Suicides on the field.
– 4 trips out and back.
– At each stopping point, turn around and do 20 2-ct mountain climbers before running back. – The Thang: Partner Up
– – Partner A : Farmer carry 2 coupons across field to light post, completes 3 Burpees & Farmer carries back. – – Partner B – Monkey Humpers until PA returns – swap
– – Plank for 6
– – Partner A : Farmer carry 2 coupons to sidewalk, completes 3 Burpees & Farmer carries back. – – Partner B – Sumo Squats until PA returns – swap
– – Plank for 6
– – Partner A : Farmer carry 2 coupons to sidewalk, completes 3 Burpees & Farmer carries back. – – Partner B – Reverse Lunge until PA returns – swap
– – Plank for 6
– – Partner A : Rifle carry coupon to sidewalk, completes 3 Burpees & Rifle carries back. – – Partner B – Curls until PA returns – swap
– – Plank for 6
– – Partner A : Rifle carry coupon to sidewalk, completes 3 Burpees & Rifle carries back. – – Partner B – Overhead Press until PA returns – swap
– – Plank for 6
– – Rinse & Repeat entire sequence
– Thang 2: 7s at Hacksaw Ridge, the short side
– 1 Leg Lift, 6 merkins.
– Bernie Sanders up to the top, bear crawl down.
– Moleskin: good posture
– Genesis 1:27: “So God created man in his own image, in the image of God he created him; male and female he created them.”
– Good posture is when your ears are aligned evenly over your shoulders. Your shoulders should be back and relaxed. – Stand up straight because you were created in God’s image. – Framed brought an FNG whom we named Milk Carton.

Tags: ao_dark_room, Manhole, Lakers, Tortuga, Beaker, Banks, Framed, Noodles, Jolly, Flower Boy, Milk Carton

Date: 2025-06-27
AO: ao_flat_earth
Q: Tortuga
PAX: Banks, Shiplap, T.B., DQ, Cheese, Candyland, Bloomer, White Noise, BigBlue, Fiona, Stump, Wagyu, Panda Express, Jolly, Cheeks, Oompa, Swish, LeMond, Jack FNGs: None
COUNT: 19
WOR: yes

The Thang: 10 v 9, then two fields: 5v5 and 4v5

Moleskine: on a scale of one to ten, how confident are you that you would go to heaven if you died in this parking lot this morning? One being a surely not, ten being without a doubt.

Think about it.

If your number is one through nine, you think it has something to do with you. You think you can earn or lose your salvation. You can’t.
Ephesians 2:8+9 says “For by grace you have been saved through faith. And this is not your own doing; it is the gift of God, not a result of works, so that no one may boast.”
Friends, if you have placed your faith in Jesus, you are a TEN! Trust the promises of God.

COT: prayers for Sparrow’s unborn daughter that her heartbeat would be present at Saturday’s appointment, BigBlue’s rehab

Tags: ao_flat_earth, Banks, Shiplap, T.B., DQ, Cheese, Candyland, Bloomer, White Noise, BigBlue, Fiona, Stump, Wagyu, Panda Express, Jolly, Cheeks, Oompa, Swish, LeMond, Jack

Date: 2025-06-27
AO: ao_ground_zero
Q: Mr Roboto
PAX: Stock boy, Panhandle, Crack, T-bone, Dr. Phil, Hancock, Noodles, Cottontail, Katniss, Ankles, Pool Boy FNGs: None
COUNT: 12
WOR:
Good Mornings x15, OYO
Tappy Taps x15
Abe Vigodas x10
Stretch, OYO

The Thang:
7 ran, 5 rucked east

Moleskine:
Been reading Cultish: The Language of Fanaticism. It’s not interested in feeding that intrigue with cults so much as examining how language is used to create community, sometimes a cult.

What stood out to me early on was a Harvard Divinity School study that “named SoulCycle and CrosFit among the groups giving America’s youth a modern religious identity.” One person said “We need to feel connected to something, like we’re out on earth for a reason other than just dying. At SoulCycle, for forty-five minutes, I feel that.”

We all crave purpose and an identity. What is filling those needs for you?

COT:
Panhandle pastor, Pool Boy daughter, Mr Roboto health and home repair issue

Tags: ao_ground_zero, Stock boy, Panhandle, Crack, T-bone, Dr. Phil, Hancock, Noodles, Cottontail, Katniss, Ankles, Pool Boy

Date: 2025-06-26
AO: ao_dark_room
Q: Manhole
PAX: Beaker, Lakers, Toto, Tortuga, Crack, LeMond, Manhole
FNGs: None
COUNT: 7
WOR: yep

The Thang: 1/2 mile loop, exercise at corners, 2 laps

Moleskine: 100/0, you are 100% responsible for your relationships

COT: Crack 2.0 K-pop and life decisions, Beaker M, ending 20 year career, there was another that I apologize I am blanking on

Tags: ao_dark_room, Beaker, Lakers, Toto, Tortuga, Crack, LeMond, Manhole