Author: backblasts

Date: 2025-05-28
AO: ao_tar_pit
Q: Panhandle
PAX: Jolly, Tortuga, Samsonite, Stock boy, Falsetto, Moon (STL) FNGs: None
COUNT: 7
WOR: SSHs, Abe Vigodas, Picking daisies

The Thang:
– Mosey around the lake
– Dan Taylors to 8 squats & 32 lunges
– Following exercises interspersed with either up the stairs at the spa or Bernie up the ramp – Goblet squats (50)
– Romanian Deadlifts (50)
– BBSs (50)
– Step-ups (100)
– Bonnie Blairs (50)
– LBCs (50)
– Bulgarian split-squats (25)
– Calf raises (100)

Moleskine: say thank-you

COT:

Tags: ao_tar_pit, Jolly, Tortuga, Samsonite, Stock boy, Falsetto, Moon (STL)

Date: 2025-05-24
AO: ao_mastodon
Q: TBTF
PAX: The wet burrito, Samsonite, Oompa, Ankles, Stock boy, Falsetto, Carmen San Diego (F3 Naperville), Cheap Shot, Glowstick, TBTF FNGs: None
COUNT: 10
WOR:
– SSH
– butt kicks
– Abe Vegodas
– Arm circles
– Michael Phelps

The Thang: Cindy 500 (performed on top of Hoffa)
5 rounds, each round is 100 reps, thus 500 reps total
– R1 – merkins x10, thursters x15, merkins x20, thrusters x25, merkins x30, 400m run (lap down/around/up Hoff in our case)
– R2 – thrusters x10, v-ups x15, thrusters x20, v-ups x25, thrusters x30, 400m run (lap down/around/up Hoff in our case)
– R3 – v-ups x10, jungle boi squats x15, v-ups x20, jungle boi squats x25, v-ups x30, 400m run (lap down/around/up Hoff in our case)
– R4 – jungle boi squats x10, blockees x15, jungle boi squats x20, blockees x25, jungle boi squats x30, 400m run (lap down/around/up Hoff in our case)
– R5 – blockees x10, merkins x15, blockees x20, merkins x25, blockees x30, 400m run (lap down/around/up Hoff in our case.

Moleskine:
Keep things in perspective given what this weekend is about (Memorial Day weekend). We live in one of the best countries in the world and enjoy freedoms others in this world can only dream of. Many service men and women gave the ultimate sacrifice to protect these freedoms.

COT:
Stock boy’s M’s health, struggles ourselves and those around us ae working through whether we choose to share or hold close.

Tags: ao_mastodon, The wet burrito, Samsonite, Oompa, Ankles, Stock boy, Falsetto, Carmen San Diego (F3 Naperville), Cheap Shot, Glowstick, TBTF

Date: 2025-05-22
AO: ao_dark_room
Q: LeMond
PAX: Crack, Lakers, Banks, Beaker, Jolly, Manhole, Toto, Tortuga, Framed, Nemo FNGs: None
COUNT: 11
– Warmorama: 5 mins
– Motivators from 7.
– Groiners: 20
– Mountain Man Pooper: 10
– Side lunges: 15
– Arm circles: 10 in each direction
– First thang: Dirty MacDeuce, along the ½ mile path
– 12 reps of each exercise (4-count), 6 stopping points
– Set 1: merkins, monkey humpers,
– Set 2: flutter kicks, diamond merkins,
– Set 3: forward lunges, hello dollies
– Set 4: wide grip merkins, squats
– Set 5: heels to heaven, Copperhead merkins,
– Set 6: Bobby Hurleys, crunchy frogs
– Main Thang:
– Thrusters at one side of the hill; coupon swings at the other side – Reps 5 of each, then 10 of each, then 15, then 10, then 5. – Rifle carry between the two sides.
– In between thrusters and coupon swings, rifle carry coupon. – At half-way point, drop coupon and do 1 set of clock merkins: 12, 3, 6, 9. – Pax ran out of time and didn’t complete last line.
– Notes:
– 12 4-count diamond merkins is too much.
– Moleskin:
– Q looked up quotes on how to manage stress got the following: “The greatest weapon against stress is our ability to choose one thought over another”
– AI took it further and suggested that we can actively manage stress by directing our thoughts and focusing on positive or constructive ones instead of dwelling on negative ones.
– Q doesn’t believe forcing yourself to replace negative thoughts with positive ones works for most people, including himself. – Q learned that AI can give out some dumb advice.

Tags: ao_dark_room, Crack, Lakers, Banks, Beaker, Jolly, Manhole, Toto, Tortuga, Framed, Nemo

Date: 2025-05-27
AO: ao_flat_earth
Q: Shiplap
PAX: Tortuga, Spielberg, Shiplap, Big Mac, Banks, Jolly, Jack, Candyland, Gummi Bear, Cheese, Velveeta, Krampus, Lib, DQ, raw hide, Chippy FNGs: 1 Chippy
COUNT: 17
WOR: SSH, Down and back

The Thang: Ultimate

Moleskine: Ask you wife/spouse/GF “What can I do to love you best today?”

COT: Anything left unsaid by the PAX

Tags: ao_flat_earth, Tortuga, Spielberg, Shiplap, Big Mac, Banks, Jolly, Jack, Candyland, Gummi Bear, Cheese, Velveeta, Krampus, Lib, DQ, raw hide, Chippy

Date: 2025-05-26
AO: ao_flat_earth
Q: Jolly
PAX: Banks, Sparrow, Shiplap, Tortuga, Mr Roboto, Big Mac, DQ, Gummi Bear, Candyland, Samsonite, TBTF, Panhandle, Stock boy, T-bone, Manhole, 8-Track, White Noise, Panda Express, BigBlue, Moon (STL), Portage, Pool Boy, Ankles, Falsetto, Hershey, Spielberg, Oompa, T.B., BÜMPËRS, The Count, Sesame Street, Nemo, Bumpers FNGs: 1 Bumpers
COUNT: 34
WOR: SSH, Tappy Taps, Down and Back

The Thang: 10v10 Ultimate while others did Murph and running

Moleskine: Remember those that gave their lives for this country

COT: Yes

Tags: ao_flat_earth, Banks, Sparrow, Shiplap, Tortuga, Mr Roboto, Big Mac, DQ, Gummi Bear, Candyland, Samsonite, TBTF, Panhandle, Stock boy, T-bone, Manhole, 8-Track, White Noise, Panda Express, BigBlue, Moon (STL), Portage, Pool Boy, Ankles, Falsetto, Hershey, Spielberg, Oompa, T.B., BÜMPËRS, The Count, Sesame Street, Nemo, Bumpers

Date: 2025-05-19
AO: ao_tar_pit
Q: Big Mac
PAX: DQ, TBTF, Panhandle, Jolly, Ankles
FNGs: None
COUNT: 6
WOR: Motivators (x7), Bat Wings, Pick Daisies

The Thang: Tabata but 40 seconds on 20 seconds off.
Thrusters
Row RHS
Thrusters
Row LHS
Repeat
Incline Merkins
Goblet Squats

Run lap (2 minutes)
Blockees
Plank Rows RHS
Blockees
Plank Rows LHS
Repeat
Decline merkins
Weighted Munges
Run Lap (2 minutes)
RHS 1 leg squats (with Weight)
Overhead Press
LHS 1 leg squats (with Weight)
Overhead Press
Repeat
Incline Merkins
Goblet Squats
Skipped Run

Skull Crushers
Burpees
Curls
Burpees

Decline Merkins
Weighted Lunges

Moleskine:
Sometimes it’s just grit and repeatedly committing to tedious hard work that makes the difference. In Norman Borlaug’s case, saving 1 billion lives.
With tweezers in the hot Mexican sun he cross bred hundreds of varieties of wheat to find a fungus-resistant version that could withstand blight and be planted closer together.
https://podcasts.apple.com/bm/podcast/plain-history-how-norman-borlaug-stopped-the-apocalypse/id1594471023?i=1000708712061

Tags: ao_tar_pit, DQ, TBTF, Panhandle, Jolly, Ankles

Date: 2025-05-27
AO: ao_dark_room
Q: Manhole
PAX: Lakers, Beaker, Panhandle, Framed, Toto, Manhole
FNGs: None
COUNT: 6
WOR: yep

The Thang: 5 x ( Blockies, OH Press, Merkins on the block each side, Bent over row each side, squats) plank for six at each light post around 1/2 mile loop

Moleskine: gratitude

COT: Panhandle 2.0s all around the world

Tags: ao_dark_room, Lakers, Beaker, Panhandle, Framed, Toto, Manhole

Date: 2025-05-27
AO: ao_mastodon
Q: Mr Roboto
PAX: Stock boy, Moon (STL), TBTF, Glowstick, LeMond
FNGs: None
COUNT: 6
WOR:
Mountain Climbers x10
Mountain Man Poopers x10
Abe Vigodas x10
Batwings x10
Stretch OYO

The Thang:
Divide into two teams at bottom of Hoffa. One PAX duct tape paper to his coupon, one tapes scissors, and one leaves his alone.

Each team decides what to show at the top of Hoffa: coupon, paper or scissors. Winner is determined by traditional rules of Rock, Paper, Scissors. Winning team determines what exercise everyone must do 25 of. Ties result in 10 burpees. Movement (rifle carry, bear crawl, crab walk, etc.) up and down Hoffa is decided by the Q.

It was a close game, but the team of Stock boy, Moon (STL), and TBTF scored a 3-2-2 victory.

Moleskine:
Modify as necessary applies to life outside of F3, too. Respect differences.

COT:
Praise for Stock boy’s M being back home.

Tags: ao_mastodon, Stock boy, Moon (STL), TBTF, Glowstick, LeMond

Date: 2025-05-24
AO: ao_tar_pit
Q: Lakers
PAX: LeMond, Beaker, Panhandle, Archive, Portage, Sweet P, Homie, Shazam! FNGs: None
COUNT: 10
WOR: Stretching, jumping, str-pumping

The Thang:
Refresh of Iron Pax from 2024:
Round ONE
10 x Merkins
15 x Thrusters
20 x Merkins
25 x Thrusters
30 x Merkins
400m Run

Round TWO
10 x Thrusters
15 x V-Ups
20 x Thrusters
25 x V-Ups
30 x Thrusters
400m Run

Round THREE
10 x V-Ups
15 x Jungle Bois
20 x V-Ups
25 x Jungle Bois
30 x V-Ups
400m Run

Round FOUR (This round gassed everyone)
10 x Jungle Bois
15 x Blockies
20 x Jungle Bois
25 x Blockies
30 x Jungle Bois
400m Run

10 x Merkins
15 x Over head Press
400 m Cool down mosey

A little broga for the boys

Moleskine:
Celebrate the wins. Brag about your success and invite others to celebrate with you! Good things are happening in our lives, tell others about them.

COT:
IYKYK

Tags: ao_tar_pit, LeMond, Beaker, Panhandle, Archive, Portage, Sweet P, Homie, Shazam!

Date: 2025-05-24
AO: ao_flat_earth
Q: Banks
PAX: Tortuga, Jolly, DQ, Banks, Candyland, Cheese, Jack, Panda Express, Shiplap, T.B. FNGs: None
COUNT: 10
WOR:the usual

The Thang:ultimate

Moleskine:be intentional

COT:stockboys M

Tags: ao_flat_earth, Tortuga, Jolly, DQ, Banks, Candyland, Cheese, Jack, Panda Express, Shiplap, T.B.