Author: backblasts

Date: 2025-06-17
AO: ao_mastodon
Q: Falsetto
PAX: Stock boy, Mr Roboto, Da Vinci, Dumpster, Katniss, LeMond, SAGA, Falsetto, Pitstop FNGs: None
COUNT: 9
WOR:
– [ ] Motivators from 7
– [ ] Abe Vigodas IC X10
– [ ] Mountain Man Poopers IC X10
– [ ] Arm Circles Forward/Backward IC X 10
– [ ] Michael Phelps OYO
– [ ] Runner’s stretch/Calf stretch

The Thang:
Thang 1: 10-min AMRAP X2

5 Burpees
10 Merkins
15 Squats
20 2-count Flutter Kicks

**after each set of 4 exercises, run to Cooties and do 10-sec. bar hang, run back and repeat AMRAP, establish goal with round 1

Round 2: Beat your goal established in Round 1, doing one less rep for each exercise to counter fatigue.

Thang 3: Partner Countdown Sprints at Tennis courts
1 PAX does 2 court tennis court Agassi’s touching all doubles lines while partner does SSH, tag hands and call number then switch. 7 total sprints

Back to flag for 150 merkin Spitoon

Moleskine:
“Abide” in the vine as your source of strength. John 15:5. Don’t trust your own strength= Freedom from self-glorification AND self-loathing

COT:
Mr Roboto’s family; Wars in the world- Prayers for peace

Tags: ao_mastodon, Stock boy, Mr Roboto, Da Vinci, Dumpster, Katniss, LeMond, SAGA, Falsetto, Pitstop

Date: 2025-06-17
AO: ao_dark_room
Q: Lakers
PAX: Sparrow, Tumnus, Noodles, Beaker, Manhole, Crack, Flower Boy FNGs: None
COUNT: 8
WOR:
Mosey around the parking lot
Neck rolls
Shoulder shrugs
Torso twist
Leg/back stretch

The Thang 1: Over the Hill
Pax lined up on low side of Hacksaw* Ridge facing the hill. Exercise was called on Q. We then Bear crawled up and over the hill, going downhill head-first. Mosey back to start. 25 x Curls
25 x Chest Press
20 x Skull Crushers
20 x (something I forgot)

The Thang 2: Usain Bolt’s
Pax lined up in field, 20 yards from fencing.
Pax 1 called an exercise and sprinted to the fence. Everyone else did the exercise. Once Pax 1 returned, Pax 2 sprinted to the fence. Continued doing the exercise until everyone sprinted. Then Pax 2 called the exercise and so on.

Exercises called:
– Shoulder Press
– Merkins
– BBSUs
– (Something else I forgot. Someone should write these things down)

Moleskine: Embrace getting 1% better in BD’s and in life. We can’t be perfect overnight, but we can be slightly better each day. Push yourself more and more, then look back and see the change!

COT: Cholera outbreak in Middle East, Minnesota lawmakers and their families, Manhole’s family member recovering from tragedy.

Tags: ao_dark_room, Sparrow, Tumnus, Noodles, Beaker, Manhole, Crack, Flower Boy

Date: 2025-06-17
AO: ao_flat_earth
Q: Jolly
PAX: Shiplap, Banks, Big Mac, Tortuga, DQ, Candyland, Bloomer, Fiona, T.B., Jack, Velveeta, Panda Express, White Noise, Lib, Tent FNGs: None
COUNT: 16
WOR: SSH, Down and Back

The Thang: 8v8 Ultimate

Moleskine: Actually listen to people when you have conversations. Don’t make it about you.

COT: Velveeta’s move back to Georgia

Tags: ao_flat_earth, Shiplap, Banks, Big Mac, Tortuga, DQ, Candyland, Bloomer, Fiona, T.B., Jack, Velveeta, Panda Express, White Noise, Lib, Tent

Date: 2025-06-16
AO: ao_ground_zero
Q: Manhole
PAX: TBTF, Stock boy, Pool Boy, Dr. Phil, Crack, Katniss, Ankles, Fumigator, BÜMPËRS, Mr Roboto, Archive, Manhole FNGs: None
COUNT: 12
WOR: Yep

The Thang: Run/ Ruck

Moleskine: Gratitude for positive attitude

COT:

Tags: ao_ground_zero, TBTF, Stock boy, Pool Boy, Dr. Phil, Crack, Katniss, Ankles, Fumigator, BÜMPËRS, Mr Roboto, Archive, Manhole

Date: 2025-06-16
AO: ao_tar_pit
Q: Big Mac
PAX: Jolly, T-bone, Panhandle, Tortuga, The wet burrito, Dungy, Sparrow FNGs: None
COUNT: 8
WOR: EMOM – 35 SSH, 8 Burpees, 5 rounds.
Good Mornings
Pick Daisies
Arm Circles

The Thang: Each round start with 1 of each exercise, then 2 then 3 up to 10 and 10 of each exercise, then run around the track and continue. Round 1: 1-10 Decomposed Blockees (Merkins and OHP)
Round 2: 1-10 Shoulder taps & bonnie Blair’s (2 is 1 for both) Round 3: 1-10 chest press (each arm) and WWIII situps
Round 4: 1-10 coupon swings, goblet squats
Round 5: 1-10 curls, skull crushers

Moleskine:
Father’s Day Stats:
Fatherless homes represent about 25% of homes with children but they account for: 63% of child suicides
90% runaway children
85% of children with diagnosed behavioral issues
71% of all high school dropouts
75% of teens in treatment centers
85% of youths in prison.

Fathers: when your child was born you were willing to give up anything for them. Make sure to stay involved!

If your children are adults, you can still call them and encourage them.

If you don’t have kids, maybe you can help fill in for a family where the male figure is absent.

Tags: ao_tar_pit, Jolly, T-bone, Panhandle, Tortuga, The wet burrito, Dungy, Sparrow

Date: 2025-06-14
AO: ao_flat_earth
Q: Bloomer
PAX: T.B., Has Been, Panda Express, Bloomer, Big Mac, Velveeta, Jolly, Shiplap, Candyland, Hershey, Jack FNGs: None
COUNT: 11
WOR: side straddle hops, 3 T-Bone burpees, across field and back

The Thang: Frisbee

Moleskine: Have courage to share where you are struggling in the midst of your struggles.

COT: T.B. job interview, Israel

Tags: ao_flat_earth, T.B., Has Been, Panda Express, Bloomer, Big Mac, Velveeta, Jolly, Shiplap, Candyland, Hershey, Jack

Date: 2025-06-14
AO: ao_tar_pit
Q: T-bone
PAX: LouGee, Archive, Homie, SAGA, T-bone, Da Vinci, Wishbone FNGs: None
COUNT: 7
WOR: SSH, Arm Circles, AV, Runners Stretch with yoga dogs

The Thang: 5 Alive on the Prairie Path “BOMBS”
Burpees, Outlaws, Merkins, BBSU, Squats – Presidential trivia question at every 5th light pole for regroup. Ended with 1 hamster wheel lap, 10 Blockees and Boat-Canoe from the F3 Wheaton founder Archive

Moleskine: In an era of increased animosity and partisan politics – try to build bridges and be a good listener. If you want find 3 good things to say about the “other” side or 3 bad things about your side you probably need to reassess your sources of information.

COT: Archive M and their friend Kristin with a high risk pregnancy, Prayers around Israel-Iran conflict, ?

Tags: ao_tar_pit, LouGee, Archive, Homie, SAGA, T-bone, Da Vinci, Wishbone

Date: 2025-06-14
AO: ao_mastodon
Q: Stock boy
PAX: Falsetto, Bloomer, TBTF, Cheap Shot
FNGs: None
COUNT: 5
WOR:
Side straddle hops, Abe Vigodas, Copperhead squats, bat wings, copperhead merkins

The Thang:
I played a few seconds of a song. The PAX had to identify the show. When they got it wrong, we did reps with coupons for the song’s duration. When they got it right, they did reps without coupons.

Moleskine:
Reach out to a friend you haven’t seen in awhile.

COT:
Cheap Shot and Short Circuit looking for jobs, Falsetto’s M looking for host families for foreign exchange students.

Tags: ao_mastodon, Falsetto, Bloomer, TBTF, Cheap Shot

Date: 2025-06-12
AO: ao_dark_room
Q: LeMond
PAX: LouGee, Beaker, Jolly, Crack, Manhole, Framed, Noodles, Tortuga, Toto, Lakers FNGs: None
COUNT: 11
Backblast: Rebalancing act
– Warmorama:
– Motivators from 7
– Tappy Taps
– Side leg raises
– Monkey Humpers
– Arm circles forwards and backwards.
– Agility:
– Rocky Balboa
– Along parking lot lines
– Zig zag side-to-side hops; 15 ballerina Squats, then back the same way – Zig zag single leg hops on L; 15 ballerina Squats, then back on R
– Backwards feet together zig-zag hops; 15 ballerina Squats, then back the same way
– Backwards zig zag single-leg hops on R; 15 ballerina Squats, then back on the L – Bent-over reaches: 10 on each leg, slow.
– Balance:
– Stand toe to heel, 1-min hold, eyes closed.
– Sand on one left leg, 1-min hold, eyes closed
– Stand on right leg, 1-min hold, eyes closed
– Thang 2: ultimate control (keep arms up at all times)
– 7 squats
– 7 sumo squats
– 7 side lunges on each side.
– Stand on left leg, arm circles forward.
– Stand on right leg, arm circles backwards.
– Extra: Doggie Paddles:
– In Dog (hands and knees). Extend opposite arm and leg at same time. In cadence, 1 – left arm and right leg extend, 2 – return to Dog, 3 – extend right arm left leg, 4 – return to Dog = 1 complete exercise. Good exercise for strengthening lower back and even the buttocks. For those who need more challenging and need to work on balance, extend arm and leg on same side (quickly reminded of your weak side). – Only what you carry
– Travel around Hacksaw
– 50 thrusters
– 100 uneven merkins on block
– Pick up the 6.
– Moleskin: talking against people when they’re not around.
– Discussed an acquaintance who took 7 years to get his bachelor’s degree. – Some other embarrassing things he did and said.
– Stop doing this.

Tags: ao_dark_room, LouGee, Beaker, Jolly, Crack, Manhole, Framed, Noodles, Tortuga, Toto, Lakers

Date: 2025-06-13
AO: ao_ground_zero
Q: Hancock
PAX: Bo-Peep, Cottontail, Crack, Stock boy, Sweet P, The wet burrito, Pool Boy, Katniss, Noodles, Mr Roboto, Dumpster FNGs: None
COUNT: 12
WOR: Mountain climbers x 15, stretch OYO

The Thang: We ran south.

Moleskine: When you have an important or difficult thing to say to someone, say it face to face.

COT: Crack’s travels this weekend, Mr Roboto’s family, and Bo-Peep’s M & 2.0 while he’s receiving EMT training out of town

Tags: ao_ground_zero, Bo-Peep, Cottontail, Crack, Stock boy, Sweet P, The wet burrito, Pool Boy, Katniss, Noodles, Mr Roboto, Dumpster