Author: backblasts

Backblast: Friday Run Club
Date: 1/5/2024
AO: #ao_ground_zero
PAX: @Toto@Ankles@Topham@Hancock@TBTF@Dr. Phil@Panhandle@Beaker@T-bone@SAGA@Da Vinci@Frank @Caboose(FNG Welcome!) @Blackout@Samsonite@Banks
FNGs: 1
Total: 16
Q: @BanksWOR: SSHs Windmills, and stretch OYOThe Thang: We ran south on the prairie pathMoleskine – Be ruthless with your time, prioritize the things that matter the most.COT: Prayers for Dr Phils Mom and Blackouts cousins baby

BACKBLAST! 4 Yr Maniversary
Date: 1/4/2024
AO: #ao_mastodon
PAX: @Jolly @Banks @Tortuga @T.B. @T-bone @TBTF @Sparrow @Panhandle @Maniac @Jailbreak @Shiplap @LouGee @Bones @Da Vinci
FNGs: 0
Q: @Shiplap
Total: 14

Date: 01/03/24
AO: #ao_tar_pit
PAX: @Gummi Bear @8-Track @Panhandle @Bones @Tortuga @Banks @Katniss @TBTF @Jolly @Spit Valve @T-bone @Samsonite @DQ
FNGs: 0
Q: @DQ
Total: 13

WoR:

• 90 SSH
• Runners stretch
• Calf stretch
• Picking daisies

The Thang
PAX put worked towards both the paxmas challenge and the January brawn of the month. We did one exercise of paxmas, ran a lap, did another exercise of paxmas, ran a lap, and so on… until we completed all exercises for Day 9 of paxmas (SSH were completed in the warmup).

• 80 second planks
• 70 air squats
• 60 curls
• 50 shoulder taps
• 40 BBSUs
• 30 T-merkins
• 20 4ct flutter kicks
• 10 burpees

Those that finished their exercises and 2 miles of running early took extra laps around the track. Once everyone finished, the PAX gathered for some Mary:

• Penguin taps
• Dead bugs
• American hammers

Moleskin
YHC recalled two related learnings over the past couple years:

• Churches often overestimate what can be done in 1 year, and underestimate what can be done in 10 years
• A guest on a podcast described his family’s sabbath experience as something rich, inclusive of extended family, and an event they eagerly look forward to every week. He noted though that his efforts to glorify God more with his honoring of the sabbath started with just getting his immediate family together over some pizza every Friday. It took 10 years to get to the experience it is today.

The theme here for the PAX to be reminded of is start small, keep building.

CoT

• @Bo-Peep, @Big Mac, @Binford as they go on their latest journeys

Backblast: Welcome to 2024! Date: 1/2/24
AO: #ao_tar_pit
PAX: @Panhandle @T-bone @Banks @8-Track @Jolly @Shiplap @Katniss @DQ
FNGs: 0
Q: @Banks
Total: 8

Conditions: 26 with a breeze, surprisingly chilly to start

WOR:
7x Motivators
10x Windmills IC
10x Mountain Man Poopers IC
10x Merkins IC
Stretch OYO

The Thang: Welcome to 2024

We moseyed around the lake and then circled up and completed 2024 burpees as a group (253 was the average, but some PAX did way more than that!!). We moseyed around the lake again and then circled up at the flag to complete 2024 LBCs. This was a stupid idea and the PAX mumblechatter made sure to let YHC know about it, but I think everyone left feeling good!

Moleskin: It takes 66 days to form a habit. Take advantage of the New Year and commit to something for 66 days!

COT: Prayers for all PAX as we resume work, school, etc over the next week. Hope for a better, more peaceful 2024 for the world!

Date: 12/28/23
AO: #ao_mastodon
PAX: @The wet burrito @SAGA @8-Track @Bo-Peep @Jolly @T-bone @Tortuga @Katniss @TBTF @Jailbreak @Ankles @Big Mac @DQ
FNGs: 0
Q: @DQ
Total: 13

WoR:

• SSH
• Arm circles
• Picking daisies

The Thang
PAX spent the morning at cooties. Each PAX would cycle through the following exercises:

• 10 pullups
• 20 curls
• 30 one arm rows (1 is 1)
• 40 skull crushers
• 50 penguin taps (1 is 1)

Throughout this morning’s playlist were the original Dancing Queen and two covers of Dancing Queen (this one and this one, if Dancing Queen covers are your thing). When a Dancing Queen song came on, the PAX took a dance break with some tabata plyo work. We went through the following exercises 20s work / 10s rest:

• Jump squat switch
• Star jump
• Speed skaters – left leg
• Speed skaters – right leg
• Lunge-Squat-Lunge
• Side to side goofballs
• Side to side hops
• Front to back hops

Also included in the playlist was a 12 Days of Christmas cover by Relient K. When that song came on, PAX also took a break from the above work to do Day 3 of Paxmas:

• 10 burpees
• 20 4-count flutter kicks
• 30 T merkins

Moleskin
Stay connected with truths. When life gets busy and you’re feeling overwhelmed, it’s easy to get swept up in all of it. Stay grounded in truths to avoid lies that can creep in during this time.

CoT

• @Bo-Peep as he prepares himself and his family for Iraq
• @Big Mac as he prepares himself and his family for Mexico

Date: 12/25/23

AO: #ao_mastodon

PAX: @Tortuga, @LeMond

FNGs: 0

Q: @LeMond

Total: 2

• Warmorama: @LeMond cycled to the AO.

• Two Pax met in the Christmas morning gloom to run 5 miles through downtown Wheaton and on the Prairie Path.

• The pax discussed Christmas traditions.

Moleskin:

Merry Christmas

Date: Wednesday, 12/27/23

AO: #ao_tar_pit

PAX: @Katniss @T-bone @Pool Boy @DQ @Tortuga @Search Party (F3Naperville) @Manhole @Jolly @Spit Valve

FNGs: 0

Q: @Jolly

Total: 9

Conditions: very pleasant for a late December morning.

Warm-Up: Abe Vigodas, picking daisies, quad stretch, 10 Burpees, 20 flutter kicks (4 count)

The Thang: We did EMOM for five different exercises with a run to a specific cone and back run – 7 rounds per exercise. We added one rep and about ten yards of distance to each round.

Set 1: Merkins – started with 12 merkins ran ~ 20 yards out and back, then 13 merkins 30 yards….up to 18 merkins 80 yards
Set 2: Jump Squats – started with 11 reps to make it easier to keep track of the number of cones to run to…11/1 cone, 12/2 cones….17/7 cones
Set 3: Burpees – started with 5 reps
Set 4: Big Boy Situps – started with 11 reps
Set 5: Dips – did three rounds: 15reps/5 cones, 17 reps/7 cones and 20 reps/10 cones

MOLESKIN: Don’t focus on the negative in people. Look for the positive.

COT: prayers for the family staying with T-Bone and dealing with a lot of life struggles.

Date: 12/26/2023
AO: #ao_mastodon
PAX: @TBTF @Crack @LeMond @SAGA @Tortuga @Katniss @Mr Roboto @Framed @Ankles @T-bone @LouGee @Hancock
FNGs: 0
Q: @Hancock
Total: 12

WOR: SSH, Tappy-taps, stretch OYO

The Thang: pearls on a string, including 10 burpees for the 12 days of Paxmas

Moleskin: Persistence. Most successful people credit their success to persistence. Not money. Not talent. Persistence. And it’s something anyone can do, but it’s so rare it might as well be a superpower.

CoT: Praise for a good Christmas; prayers for travelers; prayers for the family of the victim at Rosie’s

Backblast: wonderful sound of picnic tables crashing

Date: 12/21/23

AO: #ao_mastodon

PAX: @LeMond

FNGs: 0

Q: @Stock boy, @Linc, @Tortuga, @Ankles, @Falsetto, @T-bone, @8-Track, @Katniss, @Jailbreak, @LeMond

Total: 10

• Warmorama: 5 mins

  • Goofballs

  • Arm circles forward and backward.

  • Imperial Walkers

  • Mountain climbers, bring leg up to side.

• Pre-Thang

  • Lunge bucket brigade towards the shed.

  • Scout Run where Pax lunge with coupon; last Pax does 5 merkins, runs to front.

• First Thang

  • 11s with blockies and table lifts

  • 1 blockie, 10 table lift, etc.

• Third: Smurf Jacks, man-rise

  • Murder Bunnies to base of Hoffa.

  • 20 4-ct regular smurf jacks

  • 20 4-ct smurf jacks with coupons.

  • Run up and down Hoffa.

• Core and Shoulders

  • Same partner

  • 100 salt shakers between Pax; on Pax holds plank; switch as needed.

• Core exercises:

  • 20 4-ct flutter kicks

  • Supermans

Moleskin:

1 Thessalonians 5: 16-18

Rejoice Always. Pray without ceasing. In all circumstances give thanks, for this is the will of God for you in Christ Jesus.

-Most people in my life haven’t done anything like this.

-Give it a try.

Date: Wednesday, 12/20/23

AO: #ao_tar_pit
PAX: @Sparrow @Shiplap @Samsonite (respect) @Da Vinci @LeMond @Tortuga (respect) @Panhandle (respect) @Falsetto @Bloomer @Hotbox @DQ @Big Mac @Banks @Bo-Peep @Hancock @8-Track @Jolly (respect) @The wet burrito (respect) @T-bone (respect) @T.B. @SAGA
FNGs: 0
Q: @SAGA
Total: 21

Conditions: A cool and cheerful w/some Elvis “Blue Christmas” album.

Warm-Up: Side Straddle Hops / Mtn Man Poopers / Mtn Climbers / Merkins / OYO stretch

The Thang: pushed SAGA’s Sleigh over near the spa while other PAX farmer carried coupons // 5 burpees at bottom & rifle carry coupon to spa & 10 coupon curls // mosey down the hill for a white elephant grad from the sleigh: 5 burpees + mosey up hill + 10 of self-selected coupon workout + mosey back to the sleigh for a gift (rinse & repeat)

Announcements: #2nd-F event this evening

MOLESKIN: “I have said these things to you that in me you may have peace. In the world you will have tribulation. But take heart; I have overcome the world.” ~ Jesus (Jn 16:33)