Author: backblasts

Backblast: A Melange of Movements

Date: 2/12/2024

AO: #ao_mastodon

PAX: @Stock boy, @TBTF, @Samsonite, @SAGA, @Sparrow, @Mr Roboto, @Mad Cow, @Linc, @LeMond

FNGs: 2

Q: @LeMond

Total: 11

• Warmorama: 5 mins

  • Goofballs

  • Mountain climbers: 25 aggressive

  • In unison PAX does 2-count side straddle hop and counts reps 1-5 out loud. Reps 6-21 are all mental and everyone must stop together at 21. If anyone stops early or goes over Q has PAX perform penalty workout of Q’s choice.

  • 10 Absolutions

  • Bat wings

• Pre-Thang at start of path

  • 10 partner burpees, slapping high fives on jump.

• 5 Alive on path (credit to Panhandle)

  • First Set: Lungren merkins on path: should take 7 light poles.

  • Second Set: 10 reps of squats, star-jumps, bonnie blairs, sumo squats, and lunges

• At Hoffa:

  • Flat tire up to top: switch after 4 merkins.

  • Partner 1 gets into wheelbarrow and takes 4 steps then does 1 derkin, takes 8 steps and does 2 derkins. Continue this 1:4 progression until each partner gets to 40:10, switching partners as needed.

  • Failure to launch, man rise up Hoffa.

• On top of Hoffa

  • Leg lifts

  • Old Faithful

  • Crab Rollovers: raise R foot, L hand, flip over to your R.

  • 100 groiners split among the Pax in a circle

2 FNGS introduced: P-Trap and Sesame! Welcome!
Philippians 4:6: “Do not be anxious about anything, but in everything, by prayer and petition, with thanksgiving, present your requests to God.”

ast reply 4 days agoView thread

Today

Panhandle 8:01 PM
Backblast: Fat Tuesday
Date: 02/13/24
AO: #ao_tar_pit
PAX: @Tortuga@8-Track@Jolly@Spit Valve@Panhandle@DQ
FNGs: 0
Q: @Panhandle
Total: 6Conditions: 28F, No windWoR:

• SSHs
• Abe Vigodas
• Shoulder stretches
• Picking Daisies
• Calf Stretch
• Slow merkins

The Thang: Pax paired up and one did one exercise while the other did an isotonic exercise, alternating reps to 10 each. When group got to 10 each, we ran a quarter-mile.Burpees / Plank
Jump Squats / sumo squat
Leg lifts / canoe
Merkins / plank
Reverse lunge / squat
Overhead press / rifle carry
curl / stand at half-curlMoleskin: It’s Fat Tuesday, don’t forget to feast!COT: Jolly’s M

Backblast: Merkins and stuff
Date: 2/13/24
AO: #ao_dark_room
PAX: @Framed @Manhole @Toto @Beaker @Panda Express @Crack @Banks
FNGs: 0
Q: @Banks
Count: 7

WOR:
7x Motivators IC
10x Windmills IC
10x Mountain Man Poopers IC
15x Merkins
15x Diamond Merkins
15x Wide Arm Merkins
Stretch OYO

Thang 1: Bataan Death March around the big loop with a set of 15x hands out and 15x hands in merkins thrown in for good measure.

Thang 2: Pullups and Dips – We broke into 2 groups and one group did dips while the other did 10x pullups per PAX and then we switched. We did 5 rounds.

Thang 3: We moseyed around the short loop stopping at each lamp post to alternate between 15x Merkins of your choice and 15x squats

3 MOM: We completed 3 additional sets of 15x Merkins of your choice and then 30x Flutter Kicks IC. If the PAX rotated through Merkins correctly this was the equivalent of 3 sets of Dolph Merkins today.

Moleskin: Be vocal and tell others what you need, they are not mind readers

T: COT: The @Crack family as they move closer to being empty nesters, and for @Manhole’s Father.

Date: 02/12/24
AO: #ao_flat_earth
PAX: @Shiplap @Jolly @8-Track @Velveeta @Bloomer @Crack @Tortuga @Oompa @Hershey @Panda Express @DQ
FNGs: 0
Q: @DQ
Total: 11

WOR

• SSH
• Goofballs

The thang
Great back and forth 5 v 6 ultimate, ending in a one score game.

Moleskin
“Restore to me the joy of your salvation, and uphold me with a willing spirit. Then I will teach transgressors your ways, and sinners will return to you” Psalm 51:12-13
Followers of Jesus are called to help restore God’s kingdom. In order to be effective, we need to regularly reflect on how Jesus has saved us. Fill yourselves up with a joy for your salvation, and pray for a willing spirit, so that you can effectively and compassionately help others find Jesus.

COT

• Praises for @Crack’s daughter getting a job and prayers that her move to continues to go well

Backblast: A SIMPLE BD
Date: 02/06/24
AO: #ao_tar_pit
PAX: @Panhandle@SAGA@Sparrow@Tortuga@Da Vinci@8-Track@Shiplap@Jolly@Spokes
FNGs: 0
Q: @Shiplap
Total: 9Conditions: Nice and Crisp – a perfect temperature for a beatdownWoR:

• SSH x 20
• Copper Head Merkins x 10
• Tin Soldiers x 15
• MMP x 10
• Lap around the track

Thang 1: PAX took their coupons to the track and partners up

• Partner 1 ran a 400
• Partner 2 – Completed 10 Burpees and 10 Thrusters, then recovered while Partner 1 finished
• We completed 10 rounds each or 20 total per team

Thang 2: Partner 800 – each PAX has to run 1 – 400 – time must be under 4 minutes. If any team misses there is a penatly
all teams made it with 45 seconds to spareMoleskin: Be honest, especially with the ones you care about the most

Date: Thursday, 2/6/24

AO: #ao_mastodon
PAX: @Samsonite, @LeMond, @Mad Cow, @Bloomer, @Hancock, @Mr Roboto, @TBTF, @Linc, @The wet burrito, @Captain Crunch
FNGs:
Q: @Stock boy
Total: 11

WoR: SSHs, copperhead squats, copperhead merkins, Abe Vigodas, runners stretches

Thang 1: Lap around Hoffa.

Thang 2: 10 rounds EMOM (60 seconds to complete 30 reps each), alternating DL merkins and squats.

Thang 3: Lap around the parking lot.

Thang 4: 10 rounds EMOM (60 seconds to complete 30 reps each), alternating curls and goblet squats.

Thang 5: Lap around the parking lot.

Thang 6: 10 rounds EMOM (60 seconds to complete 40-60 reps each) alternating baby crunches and calf raises.

Thang 7: Lap around the parking lot.

Moleskin: My pastor’s last sermon was on Daniel 4, where KN (King Nebuchadnezzar) has a dream about a large, bountiful tree that sustains life around it. But then a being from heaven cuts it down. Daniel interprets the dream and warns KN that his hubris will bring his downfall like the tree that was cut down. KN does not heed the warning, and a year later is admiring his kingdom, and praises himself for his own accomplishments. He is immediately driven mad and for 7 years lives as a beast in the field, naked and eating grass. He finally comes out of it, and realizes that his pride blinded him to God’s sovereignty. He then recognizes God is in control, and God alone ultimately determines who accomplishes great things, and not KN himself. We need to stay humble, and realize all our accomplishments are achieved by God’s will, and he may take them away at any time.

Prayers: Praise that @Mr Roboto ’s power outage was resolved quickly, prayers for my neighbor Mike and his neck surgery recovery and upcoming back surgery, prayers for my friend Tyler going through lung cancer.

Date: Saturday, 2/3/2024
AO: #ao_mastodon
PAX: @Bloomer@Jailbreak@Stock boy@Samsonite @McStuffins (FNG) @Noodles@TBTF (QIC)
FNGs: 0
Q: @TBTF
Total: 7WOR:
– SSH x25
– Toy Soldiers x10
– Good Mornings x10
– Abe Vegodas x10
– Picking Daisies x10
– Tappy Taps x10Thangs:
Thang 1 –
– Merkins mosey (4 stops – standard merkins x15)Thang 2 – the Sheldon Cooper (modified)
– typically – burpees, squats, merkins, BSU, run a lap x10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (55 total of each exercise)
– *modified – diamond merkins, squats, wide merkins, BBSUs, run half way up Hoffa
– we added 5 additional diamond and wide merkins to get our totals to 60 eachThang 3 –
– small merkin mosey (4 sets of fingers-in merkins x15/squats x10/BBSU x10)
– small merkin mosey (4 sets of fingers-out merkins x15/squats x10/BBSU x10)
– quick round of 10 pull-ups, 20 dips, bear crawl up Hoffa for the final 5 minutesMoleskin: Challenge to reflect on where you are and are not being present enough.COT: Prayers for @Stock boy ‘s neighbor Mike’s recovery from surgery, Jeff Hubbard at @Jailbreak church back home, @Noodles and his co-workers as they navigate uncertainty in the workplace, @TBTF friend Suzy who just lost her sister to ALS

Backblast: Tenth Day of PAXmas

Date: 01/04/2024

AO: #ao_dark_room

PAX: @Beaker, @Noodles, @Framed, @Captain Crunch, @LeMond

FNGs: 0

Q: @LeMond

Total: 5

• Warmorama: 5 mins

  • 45 SSHs

  • Mountain Man Pooper: 10

  • Side lunges: 15

  • Bat wings

• Pre-thang 1:

  • 30 coupon curls

  • Balls to the walls: 1 minute hold

  • Wall sit: 1 minute hold

  • Wall sit: 10 alternating leg lifts

  • 80-sec plank

  • 30 coupon curls

• Dan Taylors across field

  • Up to 6 squats, 24

  • 20 4-ct groiners, just for fun

• Walking squat thrusters:

  • 1 to 12 squat thrusters on yellow lines of path north of parking lot.

• Main Thang: 7s of BBS and T-Merkins on field north of parking lot.

  • Coupons in a line in the middle of the field.

  • In the middle do 3 burpee block jump overs.

  • Wrap up with 9 T-Merkins, 19 BBS OYO.

• Mary:

  • 20 4-ct flutter kicks

  • 50 shoulder taps, 25 4ct

  • 15 4-ct American Hammers.

• Moleskin:

  • No one ever regarded the First of January with indifference. It is that from which all date their time, and count on what is left. It is the nativity of our common Adam.

  • —Charles Lamb

  • To me, January 1st seems to be an arbitrary day to start the new year. Why not September 1 or the start of spring?

  • I take inspiration from this quote and tell everyone to plan big for 2024!

Date: 2/1/24

AO: #ao_dark_room

PAX: @Framed @Manhole @Gummi Bear @Captain Crunch @LeMond @Toto @Frank @Beaker

FNGs: 0

Q: @Beaker

Count: 8

WOR:

Goofballs, x25, ic

Mountain man poopers, x20, ic

Monkey humpers, x15, ic

Abe Vigodas, x10, ic

Michael Phelps, oyo

5 T-Bone burpees

15 Merkins

Thang: Pearls on a string

Mosey along the 1 mile path, north to the road

Diamond Merkins, x15, ic

Hold Al Gore for the 6

Bear crawl along the road to the turn south

Side lunges, x25, ic

Raggedy Andys, x15, ic

Hold Al Gore for the 6

Mosey along the path to the gazebo

Fingers out merkins, oyo, x15

Sitting down

Peoples chair with Wonder Bras, x20, ic, 1:30

Lying down

Low plank, 1:00

Boat/Canoe, 1:30

Sitting down

Peoples chair with Moroccan night clubs, x15, ic, 1:00

Fingers in merkins, oyo, x15

Dan Taylors along the road (President) to the path

Go to 8, then mosey the rest of the way

Low plank for the 6

Mosey back to the flag

Wide-arm merkins, oyo, x15

Moleskine: Go in peace, serve the Lord

COT: @Frank and his family situation, @LeMond’s M

Date: Thursday, 2/1/24

AO: #ao_mastodon

PAX: @Ankles, @Bloomer, @Jailbreak, @Spokes, @Mad Cow, @Tortuga

FNGs:

Q: @Stock boy

Total: 7

WoR: Motivators, Abe Vigodas, arm circles forward/backward, seal claps, overhead claps, Moroccan night clubs, stretch on your own

Thang 1: Run path starting west of parking lot, staying on the path until we get back to the parking lot, stopping at each lamppost, repeating these exercises:

1. 15 merkins, hands normal

2. 15 squats

3. 15 merkins, hands in diamond

4. 15 squats

5. 15 merkins, fingers out

6. 15 squats

7. 15 merkins, fingers in

8. 15 squats

9. 15 merkins, hands wide

10. 15 squats

Those who did full sets at each stop completed 4 sets of the February challenge.

Thang 2: Minnie Mary Murph at cooties: do as many sets of the following exercises as possible.

1. 5 double leg lifts hanging from the pull-up bar, touching toes to the bar for extra credit.

2. 10 BBSUs

3. 15 flutter kicks (2 is 1)

Moleskin: Sometimes I ask myself, how many times have I done this? How many sit ups, how many push ups, how many times running early in the morning? Why am I doing all this? Is it really worth it? And how many more times will I have to do this to stay in shape and maintain my lifestyle? But then I know that having the strength to work out gives me more strength. Strength to find what I’m looking for in life: in life, which is still a struggle. And like anything worth having in life, if you want to stay in shape, you have to work for it. – Dolph Lundgren

Prayers: Prayers for the @Jailbreak’s former church and their pastor, Jeffrey Hubbard, for my neighbor Mike’s recovery from surgery.