Author: backblasts

Backblast: Jolly’s Shiplap Q

Date: Wednesday, 08/02/23

AO: #ao_tar_pit

PAX: @Jolly (respect) @Panhandle (respect) @Tortuga (respect) @Captain Caveman @The wet burrito @LouGee @Falsetto @Noodles @Crack

FNGs: 0

Q: @Jolly

Total: 9

Conditions: Perfect

Warm-Up: SSH / Abe Vigodas / Tappy Taps / Arm Circles / Seal Claps / OYO leg stretches

Thang 1: one lap scout run, PAX in back did two burpees then ran to front

Thang 2: 20 yard sprints X 18

Thang 3: 2 rounds of 10 reps in cadence of the following exercises (slow, controlled, full range of motion): 1. Thrusters
2. Curls
3. Bent over rows
4. Triceps extensions
5. Chest Press
6. Blockees (5 reps)

Thang 4: repeat Thang 1

Thang 5: repeat Thang 2 (9 sprints)

Thang 6: one round of Thang 3

Announcements: check #2nd-f for @LouGee’s Friday man-date

COT: @Pool Boy and fam / @Crack’s sister in law / @Shiplap’s ear infection / @Noodles M

MOLESKIN: leave the day better than you started it.

Backblast: The Three Cs
Date: Tuesday, 08/01/23
AO: #ao_mastodon
PAX: @Katniss @8-Track @Blackout @TBTF @Low Tide @Hancock @Captain Crunch @Stock boy
FNGs: 0
Q: @Samsonite
Total: 9

Conditions: Perf

Warm-Up: motivators / arm circles IC / OYO arm stretch / mountian climbers ICRifle carry the Coupons to base of Hoffa

C 1 – Countdown – 10 Thrusters, bear crawl up, 9 Burpees, down, 8 rows, BC up, 7 burpees, down, 6 thrusters, BC up, 5 burpees, down, 4 rows, BC up, 3 burpees, down, 2 thrusters, BC up, 1 burpee, down. 10 minutes.
[Soundtrack: Countdown (Rush), The Final Countdown (Europe)]

C 2 – C.L.I.M.B: : Crab Walk up hoffa, Little Baby Sit-ups (10), Imperial Walkers down, Merkins (10), BBSUs (20) 10 minutes
[Soundtrack: Climb (John Michael Howell & Jeremiah Miller), Climb (Audio Cahteau, Machine Gun Kelly, ft. 24kGoldn)]

C 3 – Crush: Murder Bunnies up hoffa, Superman (10), Shoulder Taps (10, 2 is 1), carry coupon down (pax choice), Blockies (10) 10 minutes (ish)
[Soundtrack: Crushcrushcrush (Paramore), Crush on You (The Jets)]

Bonus: 3 minute plank
[Soundtrack: Holding Out for a Hero (Bonnie Tyler)]

Ended right on time. That’s important, right @SAGA?

Announcements: #2nd-f events @LouGee’s on 8/4 and Summerfest on 8/12. See post by @Banks

COT: prayers for Capt Crunch and fam as they wait for some big decisions/changes coming up, prayers for @Samsonite‘s 2.0s as they go through transitions, job searches, moving into city; prayer/praise for @Pool Boy‘s 2.0 Naomi and the successful g-tube surgery and healing for his foot (plantar fasciitis).

MOLESKIN: When I tell people that I do improv, some folks say "oh that makes sense because you like to make jokes and are comfortable up front" etc. But in many ways those qualities make improv harder. A joke will usually just end a scene. Building a good scene is not about looking for the time to drop a pun or make a joke; it requires being super attentive to what your scene partner(s) are saying, and responding to just that. These things our scene partners say are gifts to us, things we can work with and build on. It takes listening really carefully and being present in the moment. That’s the challenge. Stay with exactly what your partner is saying, listen just to that, and respond. Don’t think ahead. Don’t plan a joke or try to be funny. Just attend to the moment. The challenge is to be present, right with our partner(s), whoever that is, and not planning our next joke or where we want to take things. #BePresent (edited)

Date: Tuesday, 08/01/23
AO: #ao_mastodon
PAX: @Tortuga (respect) @Jolly (respect) @Shiplap @Panhandle (respect) @Bones @LeMond @SAGA
FNGs: 0
Q: @SAGA
Total: 7

Conditions: A great day to be alive and suffer along with some PAX.

Warm-Up: motivators / goof balls / merkins / arm circles / OYO stretch

THANG 1: BURPEE RELAY – ROUND 1 SET-UP: rifle carry and drop off coupons at first couple lampposts and two burpees when you drop you coupon and mosey around Hoffa to cooties + 10 pullups – circle back doing 2 burpees at each post until you reach a coupon and do 2 blockees at each post until getting back to cooties w/curls for the six

ROUND 2: Timed burpee run around Hoffa: 2 burpees at every lamppost – curl to pick-up the six

ROUND 3: beat your time with same exercise as round 2 (all PAX beat their time!) – curl for the six

Rifle Carry to parking lot

THANG 2: PARTNER RELAY: race the other PAX around the large planters in the parking lot – one PAX does exercise w/coupon while other sprints lap: 1) thrusters 2) kettlebells 3) bent over rows 4) goblet squats

THANG 3: PARTNER COUPON SUICIDE RELAY: one PAX farmer carries to every third parking line while other partner runs every second parking line all the way across the lot / switch and return to start

Well over 3miles completed by all PAX – huzzah!

Announcements: #2nd-F event @LouGee’s on 8/4

COT: prayers for @Jolly’s M and all our Ms & 2.0s / @Flushy’s niece

MOLESKIN: “Steward your scars.”

Backblast:
Date: 7/27/2023
AO: #ao_dark_room
PAX: @Best In Show, @Toto, @Tarzan, @Flushy, @Manhole, @LeMond @The wet burrito @Tortuga @tiny FNGs: 0
Q: @Flushy
Total: 9

WOR:
Thang 1

Mosey

Thang 2
EMOM

COT

Date: 7/29/2023
AO: #ao_mastodon
PAX: @Bloomer @Pool Boy @Double Beef ‘n Cheddar @Jailbreak @Maniac @TBTF (QIC)
Q: @TBTF
Total: 6
FNGs: 0

Backblast: Form and Function
Date: Saturday, 07/29/23
AO: #ao_tar_pit
PAX: @Katniss, @Cottontail, @Pool Boy
FNGs: 0
Q: @Pool Boy
Total: 3Conditions: Cool with a light breeze. Perfect!Warm-O-Rama:

1. Good morning stretch
2. Goofballs
3. Overhead triceps stretch
4. Quad stretch
5. Arm circles

The Thang:
We focused on form and did slow, controlled reps.
Do a set of strict reps for each exercise with at least 2 seconds on the eccentric, keeping 2-3 reps in reserve. After each superset, walk 100m and back for a rest period. Do 3 sets of each exercise, then move to next superset.
Supersets:

1. Overhead press & Good mornings

1. Overhead press: stick your head through the "hole" at the top of the rep. Block all the way to your chest with a slight pause.
2. Good mornings: block on your shoulders, bend over slowly while keeping your back flat and tight. Knees should be mostly straight but not locked. Feel a good stretch in your hamstrings and then stand up slowly.

1. Merkins & Bent-over rows

1. Merkins: Go all the way down until your chest touches and pause briefly. Stick your chest out during the entire movement, including at the very top.
2. Rows: Bend over as far as you can, keeping your back flat. Hold onto the top part of the block (pinch) so that you can bring your arms way up and get a good ROM. As you go up, pinch your shoulder blades together and try to drive your elbows to the sky.

1. Overhead triceps & Curls

1. Triceps: Keep your upper arms as straight and motionless as possible. Go all the way up until your arms are fully extended.
2. Curls: Keep your body motionless, go all the way up and all the way down with control.

Moleskin:
Be thankful for the things in your life – i.e. actually look around and ask yourself what you are taking for granted. Recently, I’ve been thankful for access to good medical care. Being thankful for this very big/important thing has made me realize that there are also lots of "little" things in my life that I should be more thankful for.COT: Victims of human trafficking; healing for injuries among the PAX

Date: Monday, 07/31/23
AO: #ao_mastodon
PAX: Arnold @Samsonite (respect) @Double Beef ‘n Cheddar @Panda Express @LouGee (respect) @DQ @Jolly (respect) @Shiplap @Falsetto @Faceplant @Panhandle (respect) @TBTF @Aloha FNG (Raspberry) @Panhandle (respect) @Tortuga (respect) @Pool Boy @Stock boy @Crack @SAGA
FNGs: 1
Q: @SAGA
Total: 20

Conditions: Fabulous summer morning.

Warm-Up: motivators (sort of) / mtn. climbers / T-Bone burpees / OYO leg stretch

The Thang: everyone did a bit of something – mostly disk throwing and murphing

Announcements: #2nd-F event @LouGee’s 8/4

COT: PAX & Ms & 2.0s / @Rosetta’s back

MOLESKIN: Don’t be satisfied in what can’t satisfy.

Date: Wednesday, 07/26/23
AO: #ao_tar_pit
PAX: @Jolly (respect) @T-bone (respect) @Ankles @Bo-Peep @Panhandle (respect) @Tortuga (respect) @Samsonite (respect) @Rogan (downrange) @Manhole @Airpump @Cheeks @Big Mac @T.B. @Captain Caveman @The wet burrito @DQ @SAGA
FNGs: 0
Q: @SAGA
Total: 17

Conditions: A great morning to make a vow and stick to it.

Warm-Up: motivators / mtn. climbers / plank into merkins / squats / arm circles / OYO leg stretches

Thang 1: burpees at every bench around the lake: add one rep at every bench = 21 benches (231 burpees total) – a few of the leaders made some extra benches and did a loop run to pick up the six

Thang 2: five burpees at four stations on the track = 20 more burpees + 50 yard sprints until all PAX are in & ended with 4 more burpees

Total burpees = 255

Announcements: check #2nd-f for upcoming gathering on 8/4

COT: @T-bone’s foot / @Pool Boy and fam / @DQ and newborn / @Bo-Peep and Bo-Betsy w/Bo-Baby / refugee family

MOLESKIN: HC and show up—make your HC not for yourself but for others and HC in all your relationships and tasks (modify as needed, but be present where you are). Practice L.O.V.E. = Live for Others with Virtue and Empathy

Date: Monday, 07/24/23
AO: #ao_mastodon
PAX: @Samsonite @Crack @Panhandle @Shiplap @Jolly @Big Mac @Panda Express @Low Tide @Hershey @Rosetta @Double Beef ‘n Cheddar @Tortuga @LouGee @Ankles @Pool Boy @Blackout @Falsetto@T-bone @Sparrow @SAGA
FNGs: 0
Q: @SAGA
Total: 20

Conditions: Another day of grace.

Warm-Up: UBU

The Thang: a handful joined for a 0515 EC mile run which led into a murph and others frolicked in the field with a disk

Announcements: Frivolity tomorrow with an @Sparrow Q (0530) or enter into the F3 black diamond with @Panhandle (0515)

COT: @Shiplap & M on their upcoming adult trip / @T-bone’s foot & his M’s PA test

MOLESKIN: Practice Hope…sadness is my most common human emotion and yet I would not describe myself as a sad person. Whatever your burdens, practice hope—the truest hope is one found in the sovereign grace and Lordship of Jesus Christ. Enter the day with gratitude and give thanks for the burden before you that can make you stronger. Here’s to the PAX that reminds us we are never alone.

Date: 7/19/2023

AO: #ao_tar_pit

PAX: @Blackout, @SAGA, @Double Beef ‘n Cheddar, @Bo-Peep, @Da Vinci, @Jolly, @Manhole, @Cheese, @Captain Caveman, @T-bone, @Bloomer, @Pool Boy, @LeMond

FNGs: 0

Q: @LeMond

Total: 13

• Warmorama: 5 mins

  • Goofballs: 20 4-ct IC

  • Speed skaters: 20 4-ct IC

  • Tappy Taps: 10 4-ct IC

  • Bat Wings: 10 forward, backward, seal, overhead.

• PAX:

• Pre-Thang (2 rounds)

  • SSHs with coupons: 10 4-ct

  • Step ups with coupons: 10 on each side, 4-ct slow

  • Uneven merkins on the blocks, 4-ct slow

• Rounds

  • 1st partner farmer carries two coupons; other partner runs 500m

  • If partner with coupons reaches the corner first, he holds a coupon; else hold plank

  • Loser does 10 blockies, winner does ten merkins, holds side plank

  • Rounds: 40 thrusters, 40 leg lifts over coupon (one is one), 40 over head, over shoulder presses, 40 Burpee Block Jump overs

    • Don’t let legs fall.

• Extra: Blocktanamo

• Mary:

  • Box Cutters: 10 4-ct IC.

  • American hammers: 10 4-ct IC.

• Moleskin

  • Colossians 4:6 ESV / 632

  • Let your speech always be gracious, seasoned with salt, so that you may know how you ought to answer each person.