Author: backblasts

DATE: 2024-11-07
AO: #ao_mastodon
Q: @DQ
PAX: @Big Mac @TBTF @Tortuga @Sparrow @Stock boy @Linc @Jailbreak
FNGs: None
COUNT: 8
WOR:

• SSH
• Goofballs
• Arm circles
• Abe Vigodas
• Tricep stretch
• This stretch aka the one where the arm goes over your head, you bend the arm at the elbow behind your head, and hold the elbow with the opposite arm. This is the most important part of the backblast.

The Thang:
Tabatas! 20s work / 10s rest. Rotate through a block of 5 exercises, completing that block of exercises 5 times.

@ Cooties

• Pullups
• Coupon swings
• Side tri rise – left
• Side tri rise – right
• Skull crushers

@ The Shop

• Table shrugs
• Single arm rows in incline plank position – left
• Single arm rows in incline plank position – right
• Deep swimmers press
• Dips

End with a 100 rep blockee spittoon.

Moleskine:
Colossians 3:19, 21
[19] Husbands, love your wives, and do not be harsh with them.
[21] Fathers, do not provoke your children, lest they become discouraged.

As husbands and fathers, we have been charged with a heavy responsibility as leaders in our home. A husband worth submitting to is one who loves their wife as Christ loved the church. A father that loves his children well is one that models his heavenly Father’s love towards him.

Paul offers us a gut check to see how we’re doing in these areas. Don’t be harsh with your wife, don’t provoke your children. Be mindful of all your words and actions in these relationships. Let’s not let them undermine our impact in this role we’ve been called to.

COT:

• @Stock boy’s neighbor in his job search

DATE: 2024-11-05
AO: #ao_tar_pit
Q: @DQ
PAX: @Panhandle @NATTY
FNGs: None
COUNT: 3
WOR:

• SSH
• Goof balls
• Arm circles
• Copperhead squats
• Copperhead merkins
• Pickin daisies

Thang 1: Get up to the spa
Complete 10 shoulder presses and 10 goblet squats at the base of the spa. Rifle carry to the top of the spa. Do 10 burpees. Leave coupon and go back down the hill. Sprint back up to the spa.

Thang 2: EMOMs
PAX performed 4 blocks of exercises. These exercises were completed as EMOMs 6 times. Starting at 8 reps per each exercise, increase 1 rep for each successive minute. The blocks of exercises were:

• Star jumps / Dive bombers
• Thrusters / Merkins
• Bonnie Blairs (2 is 1) / Shoulder presses
• Burpees

At the end of each block, run a lap around the wheel.

Thang 3: 1 exercise, many reps
Pax completed each exercise on their own. First to finish ran down the hill and back while the others finished.

• 100 chest press
• 75 4ct flutter kicks
• 50 goblet squats
• 20 deep swimmers press

Moleskine:
Proverbs 3:5-6
"Trust in the Lord with all your heart and lean not on your own understanding; in all your ways submit to him, and he will make your paths straight."
I have personally experienced that a great source of peace comes from being faithful to the Lord, commiting my work and efforts to the Lord, and trusting him with the results. I’m not going to lean on my own understanding of how things should turn out. His ways are greater than mine.

COT:

• Panhandle delivering a performance review
• DQ van buying process

DATE: 2024-11-05
AO: #ao_mastodon
Q: @Stock boy
PAX: @Samsonite @Linc @Dumpster @Jailbreak @LeMond @TBTF @Da Vinci @Sparrow @Cheese
FNGs: None
COUNT: 10

WOR: SSHs, mountain man poopers, Abe Vigodas, mountain climbersThe Thang: We separated into two campaigns: team Kang (@Samsonite, @Sparrow, @Jailbreak, @Dumpster, @Da Vinci), and team Kodos (@Stock boy, @Linc, @TBTF, @LeMond, @Cheese). Each team had to send representatives to the various states in #ao_mastodon to do their official state exercise, after which they earn one vote that they’d have to bring back to the ballot box (my car) to cast the vote:

1. Hoffarado (Hoffa) – murder bunnies – 25 electors
2. Barizona (Cooties) – 5 pullups – 20 electors
3. Lungington (curb at west side of parking lot) – lunge across the lot – 18 electors
4. Pressylvania (picnic benches near lot) – 10 table presses – 15 electors
5. Swingsconsin (boulders at west side of lot) – 10 derkins – 12 electors
6. Squatlahoma (bathrooms north of lot) – 15 squats – 10 electors

In a historical landslide electoral college victory, Kodos defeated Kang 63 – 37. However, the race was much tighter than those results would imply. Kodos got off to early leads in Hoffarado and Lungington which Kang was never able to overcome. Despite the unusually low turnout in Hoffarado, there was a late surge for Kang in this key state, but it wasn’t enough to overtake Kodos, who was rewarded with the largest state’s electors. Swingsconsin was competitive early on, but after the mail-in ballots were counted, Kang enjoyed a comfortable win in that state with its historical turnout. It wasn’t enough however: in the end, Kodos won the three largest states cementing his place as our new alien overlord.The election was not without controversy though, as Kang won more of the popular vote than Kodos, 78 – 76. There have already been renewed calls to abolish the electoral college, and thousands of protesters have flooded #ao_mastodon chanting, “NOT MY ALIEN OVERLORD!!!”ELECTION RESULTS:
Hoffarado – Kang 6, Kodos 7
Barizona – Kang 7, Kodos 14
Lungington – Kang 6, Kodos 10
Pressylvania – Kang 16, Kodos 12
Swingsconsin – Kang 32, Kodos 24
Squatlahoma – Kang 11, Kodos 9Moleskine:
My small group has been studying James. It makes me ask myself: if I profess to subscribe to some belief, but my actions don’t reflect that belief, is my belief genuine? Let your actions be a testament to your values.COT:
Prayers for sanity in our country

DATE: 2024-10-28
AO: #ao_flat_earth
Q:@DQ
PAX: @Shiplap @Jolly @Swish @Candyland @Samsonite @Pitch Pipe @Gummi Bear @Lib @Tortuga @Cheese @Hershey @Krampus @Jack (Jose La Hoz) @Panda Express @TBTF Sparty Wham-O
FNGs: None
COUNT: 18
WOR:

• SSH
• Down and back

The Thang:
Ultimate!

Moleskine:
We celebrated my grandparents 70th anniversary Saturday. My uncle interviewed them both before the party, asking them what are the keys to a marriage lasting 70 years. Repeatedly throughout the conversation, my grandma said "Did I mention humor?".
In order to enjoy a marriage that lasts a lifetime, you gotta have fun.

COT:
Happened, can’t remember

DATE: 2024-10-29
AO: #ao_mastodon
Q: @Stock boy
PAX: @Sparrow @Jailbreak @TBTF @Linc @LeMond @Audible @Dumpster @Samsonite @Spokes
FNGs: None
COUNT: 10

WOR: SSHs, copperhead squats, dynamic runners stretch, calf stretchesThang1: Everyone starts the following exercises at the same time, except for one PAX who pushes a wheelbarrow up and down Hoffa. When the pusher gets back down, he calls time, and each PAX calls out how many reps they’ve done. The PAX with the most then runs the wheelbarrow up the hill. If PAX are tied, the pusher picks his ‘favorite’. When one PAX hits 100 reps, all PAX stop and move to the next exercise.

1. Lunges (2 is 1)
2. 4 count flutters
3. Alternating single leg calf raises (2 is 1)
4. Goblet squats
5. Double leg raises
6. Step ups
7. Double leg calf raises

Thang2: Man-rise
Thang3: MaryCOT: Prayers for my neighbor, Karim. Prayers for Sparrow’s contacts in Yemen, specifically for the daughter of a recently deceased man.Moleskine: Have patience dealing with others, and don’t just be nice to their faces but then complain behind their backs. “The tongue also is a fire, a world of evil among the parts of the body. It corrupts the whole body, sets the whole course of one’s life on fire, and is itself set on fire by hell. All kinds of animals, birds, reptiles and sea creatures are being tamed and have been tamed by mankind,but no human being can tame the tongue. It is a restless evil, full of deadly poison. With the tongue we praise our Lord and Father, and with it we curse human beings, who have been made in God’s likeness. Out of the same mouth comes praise and cursing. My brothers and sisters, this should not be. Can both fresh water and salt water flow from the same spring?” James 3:6-11

Backblast: Making burpees more interesting

Date: 10/24/2024

AO: #ao_dark_room

PAX: @Lakers, @Beaker, @Framed, @Toto, @LeMond

FNGs: 0

Q: @LeMond

Total: 0

• Ideas:

  • Flying nuns

• Warmorama:

  • SSHs

  • Mountain Man Poopers

  • Mountain Climbers

  • Flying nuns halfway down parking lot

• Pre-thang

  • 45-second body-weight hold

  • 10 incline clap merkins

  • Repeat

• The Thang: The Hightower

  • Bible Verse: Matthew 5:9 Blessed are the peacemakers, for they will be called children of God. So – 5 Exercises – 9 reps each. 1) Burpees 2)Bodybuilders – burpee with Plank jack 3)Triple Merkin Burpees – burpee with 3 hand release merkins 4)Triple Jump Squat Burpees – burpee with 3 jump squats 5)Putting them all together – Triple Merkin Triple Jump Squat Bodybuilders – burpee with 3 hand release merkins, plank jack, and 3 jump squats

• Movement between:

  • Jog/run/sprint

  • Side shuffle

  • Jog/run/sprint

  • Backwards run

  • Jog/run/sprint

• Core between:

  • Reach and touch

  • Iron crosses on ledge

  • Three-point touch

  • Crunchy Frogs

  • Wall sit for 45 seconds.

• Mary:

  • Flutter kicks

  • Hello Dollies

  • American Hammers

• Moleskin: Call, email, or text a friend you haven’t spoken to in a while. That friend from college, an old roommate or former colleague. He, or she, and you will be glad you did.

DATE: 2024-10-22
AO: #ao_dark_room
Q: @Beaker
PAX: @Banks @Framed @Lakers @Manhole @Toto
FNGs: None
COUNT: 6

WOR: 20 SSHs ic, 10 windmills ic, 10 forward arm circles ic, 10 reverse arm circles ic

Thang 1: EMOM pyramid
Using a 1 minute EMOM timer, PAX completed 5 thrusters, 5 standing skull crushers, 5 bent over rows, 5 curls. When the timer went off, PAX increased the rep count to 6 for each exercise and repeated the sets. This pattern continued up to 10. After 10, PAX completed 9 reps of each exercise. This continued down to 5.PAX did some light yoga. Corpse pose to wind removing pose to corpse pose to wind removing pose to corpse pose. From copse pose, bring feet up to your butt, cross your right leg over your left, resting your right ankle infront of your left knee. Grab your left leg and pull to your chest, back to corpse pose, and then repeat with the left side.

Thang 2: Another EMOM timer is set, this time for 8 minutes. Each minute PAX sprinted, AYG 40 yds, moseyed back to the starting line and waited for the timer to repeat.PAX did some light more yoga. PAX stood in mountain pose, then mountain pose with arms extended up, fold down and touch the ground, up to table, down to ground, up to table, down to ground. Step right leg back into runners stretch. Step left leg back into plank. Step right leg up into runners stretch. Step left leg up and stand into a folded over pose. Up to mountain with arms extended upward.

Thang 3: A circuit with 6 stations. One PAX begins at each station.
Station 1 – Drag the 200# sandbag 20 yds, around a tree, and back
Station 2 – Hold a flexed arm hang
Station 3 – Hold a wall sit
Station 4 – Battle ropes
Station 5 – Hold canoe
Station 6 – Hold plankPAX rotated up a number (and 6 goes to 1) after the PAX at station 1 completes their sandbag drag.

COT: @Manhole‘s family, @Toto‘s car, injuries

Moleskine: Try new things. Learning means not being good at things and failing at them. Learn to fail at unimportant things so you are able to weather failure and adversity in things that matter.

Backblast: Absolutely a Beatdown

Date: 10/17/2024

AO: #ao_mastodon

PAX: @Stock boy, @Samsonite, @Linc, @Panhandle, @SAGA, @Da Vinci, @Jailbreak, @LeMond

FNGs: 0

Q: @LeMond

Total: 8

• Warmorama:

  • Goofballs

  • 21s with absolutions as punishment

  • Mosey around the parking lot

  • Arm circles, both directions

• Pre-Thang

  • Coupon thrusters, passing back and forth between partners

  • Total of 40 between each pair, or 60 between a trio

  • On partner holds side plank; the other does 10 clap merkins

  • Repeat on each side for a total of 20 merkins

  • Next, man rise up the hill to top of Hoffa with coupons.

  • Each group heads down with one coupon.

• The Thang: Movement up Hoffa

  • Pax divide into groups of 3 with one Pax heading ⅓ of the way up the hill to do coupon exercise while other 2 Pax move up hill.

    • With a pair, leapfrog

  • Switch with a different Pax taking coupon up ⅔ of the hill. Repeat.

  • Switch with remaining Pax taking coupon to top. Repeat.

  • 10 blockies at top of hill

  • Mode of transportation — Coupon exercise

  • inchworm merkin — arm curls

  • lunge — overhead press, alternating sides

  • Imperial Walkers — dips

  • inchworm shoulder taps — goblet squat

• Mary:

  • Leg lifts over upturned coupon

  • American Hammers, holding coupon

  • Little Orphan Annies

• Moleskin:

  • Robinson Crusoe

  • He’s shipwrecked and stuck on a desert island by himself for years.

  • One of the things he recovers from the wreck is a Bible.

  • “I learned to look more upon the bright side of my condition, and less upon the dark side, and to consider what I enjoyed, rather than what I wanted : and this gave me sometimes such secret comforts, that I cannot express them ; and which I take notice of here, to put those discontented people in mind of it, who cannot enjoy comfortably what God has given them, because they see and covet something that he has not given them. All our discontents about what we want appeared to me to spring from the want of thankfulness for what we have.”

  • ― Daniel Defoe, Robinson Crusoe

    Robinson Crusoe Quotes by Daniel Defoe 193 quotes from Robinson Crusoe: ‘It is never too late to be wise.’

Q: @Stockboy

Pax: @Jailbreak

WOR: SSH, copperhead squats, copperhead merkins, stretch, jog

The Thang: 16s at the lampposts of derkins and Squrls, mode of transport between picked in turns by PAX

COT: Prayers for my neighbor, Karim

Moleskine: Show appreciation of your blessings by helping those less fortunate

DATE: 2024-10-05
AO: #ao_mastodon
Q: @TBTF
PAX: @TBTF @Ankles @Jailbreak
FNGs: None
COUNT: 3

WOR: SSH, Tin Soldiers, Copperhead squats, Abe Vegodas, Good morningsThe Thang:
1 – We used the four corners of Hoffa as to complete the routine with the added fun of an incline/decline

• Corner 1 – 25 squats
• Corner 2 – 25 Merkins
• Corner 3 – 25 BBSU
• Corner 4 – 15 Burpees

Mode of travel was bear crawl up/down the hill and crawl bear across top/bottom of the hill (modify as needed)2 – 1 mile leisurely mosey with stops along the way for tings such as squatsCOT: @Jailbreak 2.3 on the wayMoleskine: recently heard quotes – "Coca-Cola kills more people than terrorism" and "who knew the deadliest clown in America was Ronald McDonald". Quick discussion about taking care of ourselves through our diets. We put in the work at the AO but we need to not drop the ball in the kitchen. Also discussed the importance of modeling good nutritional choices and a healthy relationship with food to the 2.0s