Author: backblasts

Backblast: Legs, Core, and Cardio

Date: 3/19/2024

AO: #ao_mastodon

PAX: @Stock boy, @Samsonite, @Dr. Phil, @Linc, @Panda Express, @Captain Crunch, @Jailbreak, @Mad Cow, @TBTF, @LeMond

FNGs: 0

Q: @LeMond

Total: 10

• Warmorama: 5 mins

  • Goofballs

  • Monkey humpers

  • Imperial Walkers

  • Arm circles forward, backward

  • Side leg raises

• Pre-Thang near parking lot:

  • Jacked Up

    • SSH x 20 IC

    • Seal Jacks x 20 IC

    • Plank Jacks x 20 IC

    • Crossover Squat Jacks (aka Deny Terio) x 20 IC

    • Smurf Jacks x 20 IC

• Parking Lot Suicides

  • 150 Jungle Boi Squats between partners

  • One parter does squats, the other does suicides using parking lot lines.

  • Suicides: 2,4,6,8

  • Then relay race from island to island

• At baseball field

  • Prisoner Cell Merkin Burpees aka PCMBs.

  • Sprint to each base:

    • Start with 1 rep

    • Add 1 rep at each base.

    • Q acknowledges that this was too many reps!

• Head to shed.

  • Bulgarian Split Squats off of picnic tables

  • Dips off picnic table

  • Bent-over toe touches

  • Bunny vs bear.

    • 5 hops, hold squat

    • partner bear crawls, then catches up.

• Mary

  • Box cutters

  • Reach ups

  • Freddie Mercuries

  • American Hammers

• “If you treat every situation like a life and death matter, you’ll die a lot of times.” — Dean Smith, University of North Carolina basketball coach

• Try the 5-5-5 trick: Ask yourself, “Will this matter in five days? Five months? Five years?”

Date: 03/16/24
AO: #ao_mastodon
PAX: @Stock boy @Mr Roboto @Samsonite (Respect) @TBTF (QIC)
FNGs: 0
Q: @TBTF
Total: 4
WoR: SSHs, Squats, Merkins, Abe Vegodas, Tappy TapsThangs:
TBTF Routine in full – TBTF = Tuck Jumps, Blockee, Thrusters, Frog Jumps x5 each movement at each light posts (15 light posts along route)We did 1 round of standard TBTFs and a modified round (no coupon, replace blockees with burpees and thrusters uses same movement but no coupon)We then did a small recovery mosey and headed to the flag for MaryMary – plank 30 seconds, flutter kicks, LBCs, American Hammer, plank 60 secondsMoleskine: "I used to think 10 blockees was hard until @SAGA made me do 120". Today’s moleskin was all about perspective and not letting things that seem hard (ie TBTF routine, 120 blockees, etc) prevent you from going after it.

Date: 03/14/24

AO: #ao_dark_room
PAX: @Panda Express, @LeMond, @Framed, @Frank, @TBTF (QIC)
FNGs: 0
Q: @TBTF (QIC)
Total:
WOR: SSH, Squats, Merkins, Abe Vegodas, Tappy TapsThe Thang:
Attempted to roll out my "TBTF" routine but the elements weren’t cooperating (heavy rain/lightning/thunder) so we headed for cover and created a routine in the local and yet unnamed "House Of Pain" (Gazebo/Pavillion area).We did a few rounds of TBTFs – Tuck Jumps, Blockees, Thrusters, Frog Jumps and from there we made it work with various rounds of Ring of Fire and Cardio circuits that i didn’t document but there was no let up (all PAX called various exercises and pushed each other hard)Moleskin: Life is a grind. Keep your mind right and push through. Lean on your friends for help (similar to the workout where my planned workout didn’t happen as we needed to abandon the trail and head for cover due to thunder and lightning).CoT: Manholes ankle and do not recall other requests

Date: 03/11/24
AO: #ao_mastodon
PAX: @Stock boy @Jailbreak @LouGee @Dr. Phil @Panhandle @Mr Roboto @Frank @TBTF
FNGs: 0
Q: @TBTF
Total: 8
WoR: SSH, Abe Vegodas/StretchesThangs: Murph, run, and rucks were doneMoleskine: I do not recall the moleskine but i am sure it was really goodCOT: Waited too long to post so do not recall but probably @Stockboys firneds and family working through various challenges

Date: 03/08/2024
AO: #ao_flat_earth
PAX: @Mr Roboto @LeMond @DQ @Jolly @Velveeta @Cheese @Shiplap @Hershey @Tortuga @8-Track @Panda Express @TBTF (QIC)
FNG: 0
Q: @TBTF
Total: 11
WOR: SSHs, Runners StretchThang – Play Ultimate. We had surprisingly well matched teams for simply breaking the WoR circle in half to make teams. Your Q had a particularly bad day at all things catching and throwing.Moleskin: Life is made of all the small things. Appreciate everything in front of you today.COT: Prayers for new life and next steps in life, prayers for my family as we deal with loss.

Date: 3/9/2024
AO: #ao_tar_pit
PAX: @Panhandle @Da Vinci @Beaker @Frank @LouGee @White Noise (FNG) @Dolph (down range) @McDreamy (FNG) @Katniss @LeMond @TBTF
FNGs: 0
Q: @TBTF
Total:
WOR:
SSH x25, Toy Soldiers x10, Good Mornings x10, Abe Vegodas x10, Picking Daisies x10, Tappy Taps x10, arm circles
Thang:
Did a routine based on the
The plan was to do A-L-A-R-M-s around the lake stopping at each bench and performing the routine. Routine consists of an Arm + Leg + Ab +‘R’ Exercise + ‘M’ Exercise to form the acronym. I waited too long and don’t recall the exact routine we settled on (believe it was curls, goblet squats, BBSUs, Rocket Jumps, and Merkins). We got about a third of the way around the lake and realized we would not make the full loop so we turned back and modified along the way. It was hard and that was the point. Good job men!No time for Mary at the endMoleskin – the power of the pivot. In today’s workout much like life things don’t always play out the way you had planned. What matters is you can make the adjustment and get to a result.CoT – I waited too long and do not recall but know your needs are known

Date: 03/11/2024

AO: #ao_flat_earth

PAX: @Jolly @Cheese @8-Track @Panda Express @Shiplap @Oompa@Tortuga@Hershey @Manhole @Velveeta @Beaker

FNGs: 0

Q: @Beaker

Total: 11

WoR:

Goofballs, x20

Thang:

5v6 match on a crisp morning

Moleskin:

Part 1 of a 5 part series on Fr. Richard Rohr’s book Adam’s Return. in This book, Richard Rohr argues that men need to be taught a set of principles, through experience and in a community, in order to be whole and effective men. He sets out 5 principles in this book, which we will cover over 5 days.

Life is Hard

Life has pain. It is a feature of this life we live. Men need to learn to not run from this pain, or rid ourselves of it, until it teaches its lesson. If we don’t transform our pain, we will transmit it in some form. Ways we transmit the pain include:

-run from it by seeking status

-play the victim

-pass it on via hatred of a scapegoat

-become inflexible and petty

-pass on our deadness to our family

Quote: "By trying to handle our suffering through willpower, denial, medication, or even therapy, we have forgotten something that should be obvious. We do not handle suffering; suffering handles us… Only suffering and certain kinds of awe lead us into genuinely new experiences."

or

"Embrace the suck."

Find an experiential way to teach yourself this lesson anew. There are many opportunities. On May 18th 30 mile ruck from Chicago is one. GTE (formerly GrowRuck) in Geneva in mid-July is another.

Date: 03/05/24
AO: #ao_tar_pit
PAX: @LeMond @Jolly @Panhandle @Dynamite (Downrange) @Tortuga @Katniss @T-bone @Spit Valve @DQ
FNGs: 0
Q: @DQ
Total: 9

WoR

• SSH
• Goofballs
• Arm circles
• Copperhead squats

Thang 1
Pax went to the spa and partnered up for a Greta-ish workout:

• 100 thrusters
• 200 burpees
• 300 squat jumps

For movement up and down the hill, 5 coupons were made available for transport at the top of the hill. Pax would either farmer carry two coupons or rifle carry one coupon in one direction up or down the hill, and then put the coupon(s) down and run the other direction up or down the hill.

To push the 12 and pick up the 6, partnerships who finished all their exercises continued with an additional round of 400 merkins (an absurd number to make sure they had something to do) and the thang completed once the last partnership completed their 300 squat jumps.

Thang 2
Pax cycled thru 3 exercises for multiple rounds, starting with 15 reps each exercise and decreasing a rep each round. YHC got thru 4 rounds, many pax finished at least 5-6 rounds. Exercises:

• Deep swimmers press
• 4 count flutter kicks
• 2 count american hammers w/ coupon

Moleskine
"14 For this reason I kneel before the Father, 15 from whom every family[a] in heaven and on earth derives its name. 16 I pray that out of his glorious riches he may strengthen you with power through his Spirit in your inner being, 17 so that Christ may dwell in your hearts through faith. And I pray that you, being rooted and established in love, 18 may have power, together with all the Lord’s holy people, to grasp how wide and long and high and deep is the love of Christ, 19 and to know this love that surpasses knowledge—that you may be filled to the measure of all the fullness of God." – Ephesians 3:14-19

From my Lent devotional: "May we be grounded in our recognition of Christ’s love for us, growing in our understanding of that love, and longing for the time when we shall be united with our Lord and Savior for all eternity."

Backblast: Frenemies and More
Date: 3/7/24
AO: #ao_mastodon
PAX: @Stock boy @TBTF, @Jailbreak, @Panhandle, @Jolly, @Spit Valve @SAGA, @Mad Cow @Banks @T-bone @Shiplap @Frank @Archive @Katniss
FNGs: 0
Q: @Banks
Total: 14

WoR:

• 7x Motivators
• 10x Tin Soldiers IC
• 20x Squats IC
• 10x Merkins IC
• Stretch OYO

Thang 1 – Route 66
Run around the short loop stopping at 11 light posts adding a burpee each time for a total of 66 burpees. We then moseyed to Hoffa and crossed a bridge on our hands along the way.

Thang 2 – Frenemies
We partnered up with a relatively even partner and alternated running the hill and completing reps. After each round, we would compare reps to see who won. The rounds consisted of the following:

• Thrusters
• Curls
• Jump Squats
• Big Boy Situps
• Chest Press
• Overhead Tricep Extension
• Squats with the Coupon
• Merkins

We then finished with a Manrise and headed back to the flag.

Moleskin:
Day 4 of the Cyqle:
"Live as if you were to die tomorrow. Learn as if you were to live forever." – Mahatma Gandhi

Prayers:
Prayers for@Stock boy’s neighbor, @Archive’s work

Date: 02/28/24
AO: #ao_tar_pit
PAX: @Tortuga @Captain Caveman @Panhandle @T-bone @TBTF @Jolly @Shiplap @The wet burrito @DQ
FNGs: 0
Q: @DQ
Total: 9

WoR

• SSH
• Goofballs
• Runners stretch
• World’s greatest stretch

Thang 1
Pax partnered up for a trip around the lake, rotating over 4 exercises, performing one exercise at each bench along the way. After completing the exercise for that bench, one partner farmer carried the coupons to the next bench while the other partner ran to the next bench and did 5 burpees. The 4 exercises were:

• One arm rows – 15x each arm
• Bicep curls – 15x
• Coupon swings – 15x
• BBSU w/ coupon press – 15x

Thang 2
After finishing the lap around the lake, the Pax met up with their partners at the base of the spa. One partner ran up to the spa and back down while the other partner did merkins at the base. Each partnership completed ~200 merkins total.

Moleskine
2 Kings 4: Elisha and the widows oil

This story displays four truths:
We all will face times of need
God needs only what we have
God does only what we can’t
God fills only what we offer

God blesses obedience. Our challenge here is to reflect on areas in your life where God’s calling you to submit so that he may bless you.

COT

• Lifting up @Tortuga’s daughter Squirt after not getting accepted to a college she was excited about.