Author: backblasts

Date: 2025-04-03
AO: ao_dark_room
Q: Crack
PAX: Tortuga, Crack, Beaker, Jolly, LeMond, Toto
FNGs: None
COUNT: 6
WOR: SSH, Monkey Humpers, Abe Vigodas, Bat Wings, stretch OYO

The Thang:
– Bataan Death March around 1mi loop – 5 burpees
– Elevens at the light poles on 0.5mi loop – merkins/squats
– Playground Circuit – pull-ups/dips/atomic merkins, 10/20/20
– Mary – American Hammers, Freddie Mercurys, side plank raises, BBSU, flutter kicks, LBCs

Moleskine: Focus on gratitude

COT: Crack’s 2.0, Shiplap’s dad

Tags: ao_dark_room, Tortuga, Crack, Beaker, Jolly, LeMond, Toto

DATE: 2025-03-29
AO: #ao_mastodon
Q: @AudiblePAX:
@TBTF @Oompa @Katniss @Mr Roboto @Falsetto @The wet burrito @Glowstick @Jailbreak @DQ
FNGs: None
COUNT: 10

WOR:
Side Straddle Hops, Batwings, Tin Soldiers, Tappy Taps, OYO stretchingTHE THANG:

1. Freed to Lead Mosey across 3 bridges to Cooties
2. Stations @ Cooties: Rotate w/ 5 pullups or hang, 20 dips, 15 Merkins for around 15 minutes while listening to Dave Matthews Band, Soggy Bottom Boys, Chris Stapleton, TobyMac, and Pharrell Williams (all of whom are from Kentucky or Virginia)
3. Mosey to Hoffa – Flutter kicks and trip up Hoffa then Heals to Heaven and another trip up Hoffa
4. Krypto-burpee – Do calf raises while listening to Kryptonite by 3 Doors Down (Mississippi) and do a burpee every time he says "I"
5. Spittoon of 500 copperhead squats while listening to Hootie and the Blowfish and James Brown (South Carolina)
6. Mosey back to the flag
7. Do relay with 15 squats, run to the last island and bear crawl around the island, do 15 merkins, and repeat while listening to Alabama Shakes, Commodores, REM, and Ray Charles (Alabama and Georgia)
8. 5 minutes of Mary

MOLESKIN:
Sometimes, the greatest gift we can give our families (or those around us) is simply to remain calm. So, when things feel or seem overwhelming and you’re temping to be impatient or frustrated, "take 5 seconds" to pause and remain calm.COT: @Mr Roboto‘s friend who is dealing with/ cancer, @TBTF and family for safe travels, and for the safe travels of all the PAX over the next week of spring break.

DATE: 2025-03-23
AO: #ao_mastodon
Q: @TBTF
PAX: @Mr Roboto @Jailbreak @Bloomer @Falsetto @Katniss @Dumpster @TBTF
FNGs: None
COUNT: 7

WOR: Motivators, Abe Vegodas, Good Mornings, Tin Soldiers, Copperhead SquatsThe Thang:
Rifle carried our coupons around the full perimeter of the AO (ex Dan Taylor Alley) stopping at every light post (not sure how many there were but it was a lot) for 10 coupon curls or 10 dips using the coupon (alternating). We also stopped at each corner to set our coupons down and do a round of BOMBS (Burpees x5, Overhead Press x10, Merkins x10, BBSUs x10, Squats x10).Shout out to the PAX as I contemplated backing off on the routine as it was brutal but ultimately I did not adjust and they crushed it.We had a little time left so we went to Hoffa for a burn out round of 11s (Star Jumps at base and Derkins at mid point)Moleskine:
Like this workout life can be hard but a lot can be accomplished through effort alone and you can control that.COT:
@Falsetto as he takes his Choir group to Nashville, @Jailbreak as he has his final medical appointment to resolve issues with his legs (prayers for resolution so he can focus on his 2.0 (2.3 I believe) coming in a couple months (praise)

DATE: 2025-03-20
AO: #ao_mastodon
Q: @TBTF
PAX: @Tortuga @Stock boy @T-bone @Ankles @Jailbreak @Archive @Da Vinci @TBTF
FNGs: None
COUNT: 8

WOR: Motivators, Copperhead Squats, Copperhead Merkins, runners stretch, bat wingsThe Thang: Coupon Dora
Blockees x100, BBSUs x200, coupon curls x300, we ran half the distance of Hoffa (less rest, more work :))We finished with a recovery mosey around the baseball diamond path, back to our coupons, and returned to the flagMoleskine: Smiling and saying hi is easy, free, and makes people happy. Discussions was around rebuilding culture at work but is applicable anywhere.COT: @Archive‘s 2.5 is a boy!!! (praise)

DATE: 2025-03-21
AO: #ao_ground_zero
Q: @TBTF
PAX: @Crack @Mr Roboto @Dumpster @Katniss @Pacecar @Da Vinci @T-bone @TBTF
FNGs: None
COUNT: 8

WOR: SSH, runners stretch, calf stretchThe Thang: We ran to AO Flat Earth with the intention to join @Shiplap (running track while others play Ultimate due to lost fitness challenge bet). Unfortunately he was out of town this day. Moleskine: Talked about focusing on the presence while planning for the future (particularly around planning experiences with kids/families) and maintaining balanceCOT: @Mr Roboto mom’s health and recovery

DATE: 2025-03-15
AO: #ao_mastodon
Q: @TBTF
PAX: @Jailbreak @Bloomer @Ankles @Stock boy @Dumpster @Falsetto @TBTF
FNGs: None
COUNT: 7

WOR:
Motivators x7, Copperhead Merkins x10, Arm circles/claps x(A lot), Michael Phelps (OYO)The Thang:
I unleashed my inner @Noodles (total legend) and picked a body part and blasted it for an hour. Said body part = shoulders!Routine – we did 1 warm up round of various stations together and 25 minutes at your own pace (challenged the PAX to keep moving even if you need to slow down during the 25 minutes timed portion)

• Station 1 (field in front of Hoffas) – Coupon OH presses
• Station 2 (halfway between stations 1 & 3) – coupon upright row
• Station 3 (base of Hoffa) – Carolina Dry Docks
• Station 4 (top of Hoffa) – Balls to the Wall (using fence)

We rifle carries the coupon between stations 1, 2, &3 and bear crawled up Hoffa to station 4, then moseyed back to the coupons and rifle carried back to Station 1, rinse and repeatThen we did a burn out round. Same movements at same stations but 200 reps spittoon style. Followed up by some Hoffa sprints.Then back to the flag for 3 minutes of MaryMoleskine:
Challenge yourself to accept and reflect upon constructive feedback even if you do not agree with the feedback. Accept that to grow you will hear things you don’t want to hear.COT:
Prayers for all issues and opportunities whether spoken or now

AO: #ao_mastodon
Q: @Stock boy
PAX: @Mr Roboto @Samsonite @Audible @Da Vinci @TBTF @Jailbreak @Tortuga @Katniss @LeMond
FNGs: None
COUNT: 10

WOR:
Tin soldiers, copperhead squats, mountain man poopers, bat wings

Thang 1:
16’s at the lampposts; squrls and coupon swings, hold goblet squat at each lamppost for the 6.

Thang 2:
Modified scout run; when trailing PAX runs to the front, he calls halt, and then calls 5 – 10 merkins in cadence.

Thang 3:
Mary – go – round.

Moleskine:
Make an effort to visit loved ones that you don’t see often; life is short and fleeting.

COT:
@Mr Roboto’s friend having cancer surgery, my friends Nathaniel and Tyler each going through cancer.

DATE: 2025-03-10AO: Mastodon
Q: Mr Roboto
PAX: Stock boy, Ankles, Hancock, Samsonite, LouGee, Da Vinci
FNGs: None
Count: 7

WOR:
SSHs x10
Mountain Climbers x10
Runner’s Stretch
Michael Phelps
Arm Circles x10 (forward and backward)

The Thang:
UBU – some rucked; some Murphed; some just tried to do a pull up.

Moleskine:
Recycled from Saturday’s Q, since the PAX were mutually exclusive… Don’t be okay with an okay marriage. Invest in it. Or, as LouGee put it, "Add in a buffer so it doesn’t get rougher."

COT:
Moment of silence followed by prayer.

DATE: 2025-03-08
AO: ao_flat_earth
Q: Mr Roboto
PAX: Shiplap, Banks, Jolly, Swish, TBTF, Bloomer, Spielberg, Gummi Bear, DQ, Jack, Panda Express, Cheese, Archive, Fogg
FNGs: 1 Fogg
COUNT: 15

WOR:SSHs x15
Runner’s Stretch (or whatevs)
There and Back Again

The Thang:
Game 1 – Line up by age, do Rock Paper Scissors, winners get frisbee and no pinnies
8 RPS winners v 7 RPS losers was a decisive 2-8 win for the 7.
Game 2 – Game 1 winners line up and count off, same for losers, to make new teams
8 v 7 this time was more equally matched with an 8-6 (?) win for the 8.

Moleskine:
Don’t be okay with an okay marriage.

COT:
Spielberg green card; local education of da youths Use the ‘New Backblast’ button to create a new backblast

AO: #ao_mastodon
Q: @Stock boy
PAX: @Sparrow @TBTF @Samsonite @LeMond @Mr Roboto @Dumpster @Audible @Falsetto @Jailbreak @Glowstick @Ankles
FNGs: None
COUNT: 12

WOR:
Goofballs, copperhead squats, arm circles, Michael Phelps
The Thang:
Tabata, alternating 2 exercises for 8 rounds total, 40 seconds on and 15 seconds off:

1. Skull crushers and lying lumberjacks
2. BBSUs and flutter kicks
3. Popeyes and curls for the girls
4. American hammers and Freddie Mercury’s
5. Overhead presses and bent over rows

Moleskine:
It is not only a moral failing when you do what you know you should not, but when you fail to do what you know you should.
COT:
@Sparrow’s contacts in the Middle East dealing with controversy, @Mr Roboto’s friend dealing with skin cancer, and @Glowstick’s friend recovering from cancer related surgery