Author: backblasts

Backblast: EMOMent

Date: 4/23/2024

AO: #ao_tar_pit

PAX: @DQ, @Panhandle, @Tortuga, @Jolly, @LeMond

FNGs: 0

Q: @LeMond

Total: 5

• Warmorama: 5 mins

  • Goofballs: 25 aggressive

  • Tappy Taps

  • Mountain climbers: 25 aggressive

  • 20 SSHs

  • Bat wings

• Dan Taylor: with goblet squats and weighted rotating lunges

  • Credit to Crack on this innovation

  • 1 to 8 squats, 4 to 32 lunges

• Back at the track:

  • The Dab: 8 blockees per minute for 5 minutes, run 1/4 mile

  • 40 Coupon thrusters, Pax taking turns doing ten or holding plank

  • Run ¼ mile

• At base of ramp:

  • Partner up for 40 coupon thrusters.

  • Pax take turns with one half doing ten at a time, the other half holding plank.

• At the spa: do one exercise Every Minute on the Minute, for 10 minutes.

  • 10 Burpees

  • 20 Prisoner Squats

  • 20 Merkins

  • 25 Curls

  • 20 Leg Raises

  • 10 Burpees

  • 20 Overhead Press

  • 25 Jump Lunges, 1 is 1.

  • 20 Bent Over Rows

  • 25 Dips

  • Each Pax owes 5 Kraken Burpees: burpee with 3 hand-release merkins

• Recovery mosey down the stairs.

  • Bernie Sanders up the ramp

• Repeat EMOM exercises from above but only completed 8 rounds.

• Moleskin:

  • Only aim to do your duty, and mankind will give you credit where you fail. Thomas Jefferson

Date: Tuesday, 4/23/24

AO: #ao_mastodon
PAX: @Samsonite, @Linc, @Bloomer, @Pool Boy, @Ankles, @Da Vinci
FNGs:
Q: @Stock boy
Total: 7

WoR: Copperhead squats, copperhead merkins, Abe Vigodas, Michael Phelps, jog around parking lot

Thang 1: Modified Dora: 100 burpees, 200 lunges, 300 merkins, 400 squats, 500 calf raises. Each PAX must take turns using the wheelbarrow to move all coupons to the top of the hill; when complete, everyone does a man-rise to retrieve coupons and carry them down.

Moleskin: Work on patience with your loved ones, especially your wives. Try not to get frustrated, but treat them with grace and compassion. Honor the commitment you made when you married.

Prayers: Praise for @Pool Boy’s daughter Naomi for responding well to new medication, prayers for @Ankles’ daughter Cathy to make good friendships.

Backblast: Mixing up coupons and bodies

Date: 04/18/2024

AO: #ao_dark_room

PAX: @Framed, @Frank, @Beaker, @Manhole, @LeMond

FNGs: 0

Q: @LeMond

Total: 5

• Warmorama: 5 mins

  • SSHs

  • Abe Vigodas

  • Monkey Humpers

  • Side Leg Raises

  • Bat wings

• Pre-Thang at Hacksaw Ridge

  • Run to top, 1 Prisoner Cell Merkin Burpees aka PCMBs.

  • Run back down, clock merkins at halfway point: one in each direction

  • Run to top, 2 PCMBs

  • Run back down, clock merkins at halfway point: one in each direction

  • Repeat up to 5 PCMBs

• Around the cones without coupons ( 2 rounds)

  • 5x Plank Jacks, 4-ct 2 is one.

  • 5x Merkin PopUps

  • 5x Regular Merkins

  • 5x Divebomber Merkins

  • 5x Burpee Lunges

  • 5x Tuck Jump Burpees

  • Movement around the cones: alternate bear crawl and crawl bear

• Around the cones with coupons (2 rounds)

  • 5x blockies

  • 5x burpee block jump overs

  • 5x No surrenders, holding coupon

  • 5x Leg lifts with coupon

  • 5x Thrusters

  • 5x Ferris Wheels: hold coupon out in front in a curl and rotate forward and backward.

  • Movement around cones: alternate murder bunnies and resurrection bunnies

• Notes: it’s better to have the Pax start at different stations, rather than the same one.

• Mary

  • Reach Ups

  • American hammer

• Moleskin

  • When a friend or family member is going through a rough time, make the effort to give that person a phone call, not necessarily to give advice but to listen to what he/she has to say. Rather than waiting for things to blow over, make that phone call, even though it can be uncomfortable.

Date: Saturday, 4/20/24

AO: #ao_mastodon
PAX: @Bloomer, @Jailbreak
FNGs:
Q: @Stock boy
Total: 3

WoR: SSHs, bat wings, copperhead squats, copperhead merkins

Thang 1: Mosey around the park, long loop, stopping at lampposts, garbage cans, and bridges; a PAX picks a random exercise and everyone does 10 reps.

Thang 2: Modified Dora: 200 merkins, 300 squats, 400 calf raises. Each member must take turns using the wheelbarrow to move all coupons to the top of the hill; when complete, everyone does a man-rise to retrieve coupons.

Moleskin: Keep pushing yourself to work hard; you’ll feel a sense of accomplishment when you do, and you’ll feel guilty when you don’t.

Prayers: @Bloomer’s son, those grieving losses.

Date: Thursday, 4/17/24

AO: #ao_tar_pit
PAX: @Captain Caveman, @Woodrider (Justin Lacy), @Panhandle, @Tortuga, @DQ, @TBTF. @Manhole,@8-Track
FNGs:
Q: @Stock boy
Total: 9

WoR: Motivators, bat wings, Abe Vigodas

Thang 1: Undulating 11’s at the benches starting with 10 goblet squats and 1 curss (curl+press), to 1 goblet squat and 10 cursses, back to 10 goblet squats and 1 curss, etc., until done with all 21 benches.

Thang 2: Circle of fire merkins up to 100.

Thang 3: Circle of fire coupon squats up to 100.

Thang 4: Circle of Mary

Moleskin: Be willing to sacrifice some of your free time; try to say yes more when asked to help others.

Prayers: Abby, @Tortuga’s 2.0, accepted at Moody. @Captain Caveman’s grandma is close to moving on. Prayers for families mourning losses: @DQ, @Sparrow and @LeMond.

Date: Thursday, 4/16/24

AO: #ao_mastodon
PAX: @Samsonite, @Sparrow, @Da Vinci, @Linc, @LeMond, @Jailbreak, @TBTF
FNGs:
Q: @Stock boy
Total: 8

WoR: Motivators, bat wings, Abe Vigodas

Thang: 16’s at the lampposts starting with 15 squrls and 1 derkin and finishing with 1 squrl and 15 derkins. Travel between lampposts alternating between coupon drag bear crawls and coupon lung walks.

Moleskin: Be willing to sacrifice some of your free time; try to say yes more when asked to help others.

Prayers: @Da Vinci’s friend with cancer, recent passing of PAX family members.

Date: 04/09/24
AO: #ao_mastodon
PAX: @Stock boy @LeMond @Linc @Panda Express @Bloomer @Ankles @Captain Crunch @TBTF
FNGs: 0
Q: @TBTF
Total: 8WoR
– SSH
– Abe Vegodas
– Squats
– Picking Daisies
– Merkins
– Michael PhelpsThang – Stations across the field and up Hoffa (hill)
Station 1 – East end of the open field in front of Hoffa
Station 2 – Mid-point of Station 1 & 3
Station 3 – Base of Hoffa
Station 4 – Top of Hoffa
Dop all stations and mosey back to the starting point, carry coupon for rounds 2 & 3.Round 1 (warm up/no coupons)
S1 – 5 burpees
S2 – 10 squats
S3 – 10 merkins
S4 – 5 star jumpsRound 2 & 3 – coupon work
S1 – 15 blockees
S2 – 30 goblet squats
S3 – 30 derkins
S4 – 15 thrustersRound 4 & 5 – no coupon, try to pick up speed but maintain good form
S1 – 15 burpees
S2 – 30 squats
S3 – 30 merkins
S4 – 15 star jumpsFinished with a recovery lap around the baseball diamondCoT – PAX and family health, potentially more but can’t recallMoleskine – Seek to Understand first – shared a story where I immediately took a side in a disagreement before I knew all the information and later needed to address other issues/frustrations I caused

Date: 4/5/2024
AO: #ao_ground_zero
PAX: @Toto@TBTF@Frank@Mr Roboto@Panhandle@T-bone@Topham@Dr. Phil@Buns (Cotter!!!!) @Crack
FNGs: 0
Total:
Q: @TBTFWOR: SSHs, Tappy Taps, Runners StretchThe Thang: We ran or rucked to the Wheaton College football field, made a few laps and/or ran bleachers and then made our way back to the AOMoleskin: repurposed @Lemonds moleskin on the 5-5-5 rule. Shared a story about a situation that is bothering me right now but I know it won’t matter 5 days, 5 months, or 5 years from now.COT: Prayers for the health of the PAX and their families, don’t recall other prayers at this time

Date: 4/9/24
AO: #ao_tar_pit
PAX: @Panhandle @Tortuga @Banks @Jolly @Beaker
FNGs: 0
Q: @Beaker
Total: 5

WOR:
31 goofballs, ic
10 actual Abe Vigodas
10 tappy taps
Michael Phelps, oyo
5 @T-bone burpees
An appropriate amount of noticing @Da Vinci’s absence
A significant amount of whining from the assembled PAX

The Thang:

Mosey to the bottom of the wheel.

A 2-minute EMOM timer was set. PAX were tasked with completing the exercises below. Every time the timer went off, PAX stopped their exercises and completed 10 burpees and then returned to dutifully completing their exercises.

Additionally, 1 PAX was always running a loop (around the school for the first loop, and up to the spa and around the long loop connecting the two rear ramps for their 2nd and 3rd loops. After completing their loop, PAX picked back up on their reps and the next PAX in order began to run.

Grumbling ceased pretty quickly into this.

Required reps
100 thrusters
100 coupon swings
100 Mike Tysons
100 WWIII situps

Most PAX made it to WWIII situps, none finished.

Moleskine: Take your M on adventures with you and figure it out together.

COT: @Sparrow and his family following his mom’s death, @DQ and his family following his aunt’s death, @LeMond and his M following his MIL’s death, @Panhandle niece–praise for finding a good school for her and prayers to find a way to pay for her schooling.

Backblast: Turtles all the way down

Date: 03/29/2024

AO: #ao_flat_earth

PAX: @Tortuga, @Velveeta, @8-Track, @Jolly, @Spit Valve, @Panda Express, @Samsonite, @DQ, @LeMond

FNGs: 0

Q: @LeMond

Total: 9

• Warmorama: 5 mins

  • 20 SSHs

  • 5 T-Bone burpees

  • Jog across field, high knees; return with butt kickers.

• Q chose teams by lining up Pax in alphabetical order and counting off in twos.

• That didn’t work so well so we swapped players when one team began to dominate.

• Moleskin:

Do small sacrifices matter?

Reflect upon the small things today. What is it that you do each day that tires you and seems boring or unimportant. Know that these acts, perhaps more than any other, present you with a glorious opportunity to honor and glorify God in a magnificent way.