Backblasts

Date: 2025-12-20
AO: ao_mastodon
Q: Stock boy ,
PAX: Cheap Shot, Short Circuit, Mr Roboto, Bloomer, The wet burrito, Jailbreak, Dumpster, Treebeard FNGs: None
COUNT: 9
WOR:
Follow the leader in SSHs, Abe Vigodas, imperial walkers, copperhead squats, arm circles, seal claps, overhead claps, and Michael Phelps.

The Thang:
We ran a lap around the parking lot before each of the following done grinder/spittoon style:

1. Curls x 900
2. Overhead Presses x 450
3. Burpees x 225
4. Flutter kicks x 450
5. Coupon Swings x 450
6. Coupon calf raises x 900
7. Goblet Squats x 450
8. Bent-Over Rows x 900
9. Chest Presses x 450
10. Imperial Walkers x 900
11. Big Boy Sit-Ups x 450
12. Deadlifts x 450
13. Lunge Squats x 450
14. Glute Bridges x 900
15. SSHs x 1800

Moleskine:
Perform acts of love for your family; it’s not just about the material gifts.

COT:
Sanity, unity, patience, and love during the holidays.

Tags: ao_mastodon, Cheap Shot, Short Circuit, Mr Roboto, Bloomer, The wet burrito, Jailbreak, Dumpster, Treebeard

Date: 2025-12-19
AO: ao_flat_earth
Q: Samsonite ,
PAX: DQ, White Noise, Samsonite, Homie, Jolly, BigBlue, Katniss, Candyland, Cheese, Bloomer, Pine tar, Shiplap FNGs: None
COUNT: 12
WOR: SSH, Over and Back

The Thang: Beautiful, perfect Ultimate

Moleskine: Sometimes you need to go before you’re ready. Trust yourself. Follow your feet.

COT: Babies coming into the world, growing, and all the baby things. People suffering with illness.

Tags: ao_flat_earth, DQ, White Noise, Samsonite, Homie, Jolly, BigBlue, Katniss, Candyland, Cheese, Bloomer, Pine tar, Shiplap

Date: 2025-12-20
AO: ao_flat_earth
Q: T.B. ,
PAX: Cheese, White Noise, Oompa, Bloomer, Katniss, DQ, Wagyu, Jolly, Shiplap, Banks, Candyland FNGs: None
COUNT: 12
WOR:
SSH x20
Down & Back

The Thang: you know the drill…

Moleskine:
Romans 12:18 – “Do all that you can to live in peace with everyone.” ‬
COT:
Oompa wisdom for potential job opportunity, unspoken needs of PAX

Tags: ao_flat_earth, Cheese, White Noise, Oompa, Bloomer, Katniss, DQ, Wagyu, Jolly, Shiplap, Banks, Candyland

Date: 2025-12-18
AO: ao_tar_pit
Q: DQ ,
PAX: Samsonite, Panhandle, SAGA, Big Mac, Beaker, Stock boy, Dr. Phil, Bloomer FNGs: None
COUNT: 9
WOR:
– SSH
– Abe Vigodas
– Arm circles
– Copperhead squats
– Copperhead merkins
– Runners stretch

The Thang:
DORA
– Partner 1 goes down the ramp. One way you move coupons, one way you run without coupons. Either rifle carry 1 coupon or farmer carry 2 coupons. – Partner 2 makes progress on the following exercises
– 100 burpees
– 200 merkins
– 300 squats
– We stopped the DORA when everyone finished merkins

Spittoons
Twist: rotate round the circle with 1 PAX at a time taking a break to do 5 burpees • Bicep curl – 400x
• Shoulder press – 300x
• Skull crushers – 400x

DQ’S PHYSICAL THERAPY
• Hip curls
• Marches
• clam shells
• canoe flappers
• dead bugs
• toe tap planks

Moleskine:
Just keep swimming

COT:
happened

Tags: ao_tar_pit, Samsonite, Panhandle, SAGA, Big Mac, Beaker, Stock boy, Dr. Phil, Bloomer

Date: 2025-12-13
AO: ao_mastodon
Q: Too Big To Fail (TBTF) ,
PAX: Bloomer, Stock boy, Too Big To Fail (TBTF)
FNGs: None
COUNT: 3
WOR:
SSH, Motivators, T-Bone Burpees, Abe Vegodas, Copperhead Squats

The Thang:
5 stops around perimeters of AO

Each stop consisted of a 5-minute min-Tabata session of a various movement

Movements were based on the BOMBS routine (Burpees, Overhead Press, Merkins, BBSUs, Squats)

Ended with 6MOM

COT:
Prayers fo rthe paths our kids will take in life and the hope that we as men have provided the best guidance we can to them

Tags: ao_mastodon, Bloomer, Stock boy, Too Big To Fail (TBTF)

Date: 2025-12-16
AO: ao_dark_room
Q: Dumpster ,
PAX: Beaker, Toto, Manhole, Dumpster
FNGs: None
COUNT: 4
WOR:
Ho Ho Ho – Sia

SSH
Squats
Trunk twisters
Running arm Circles – forward
Running arm Circles – backwards
SSH
Imperial walkers
Mountain climbers
Squats

The Thang:

Ding Dong Merrily on High/ Good King Wenceslas – Joshua Messick

In Circle Stretching

God Rest Ye Merry Gentlemen – Pentatonix

In Circle – All do SSH’s and 2 pax with cat litter do 20 squats then pass clockwise

Elf’s Lament – Barenaked Ladies

In Circle – All do Lunges or squats and 1 pax carries Cat Litter around circle, then next person, continue

Christmas All Over Again – Tom Petty & Co

In Circle – All do Leg lifts or box cutters and 1 pax does 20 push ups on cat litter boxes – then rotate to cat litter to switch – clockwise

Run Run Rudolph – Chuck Berry

Shuttle run to first cone and back, then 10 BBSUs, Shuttle run to 2nd cone & back, then 20 BBSUs, then to 3rd cone & back then 30 BBSUs

>Mosey to the shelter / wall

The Restroom Door Said Gentleman – Bob Rivers

Wall Sit and pass the kettle bell

Christmas in Hollis – Run D.M.C

20 monkey humpers, 20 merkins,
20 BBSUs – repeat

>Mosey to Skate Park

12 days of Christmas – Relient K

Bear Crawl to fence, crab walk back
12 Freddy Mercuries (4 is 1) – repeat

Angels We Have Heard on High – Lost and Found

Raggedy Andys then March w high knees on Gloria

>Mosey back to parking lot and form circle

We Wish You a Merry Christmas – John Denver & Muppets
And
O Come All Ye Faithful

Plank ups, 1 pax does 20 heavy cat litter lifts- rotate clockwise

Moleskine: Be open to things that are new and different… try and appreciate different styles, perspectives, and personalities.

COT: silence (merits or quiet prayer)

Tags: ao_dark_room, Beaker, Toto, Manhole, Dumpster

Date: 2025-12-16
AO: ao_flat_earth
Q: Cheese ,
PAX: Cheese, Gummi Bear, Bloomer, Jolly, Banks, Shiplap, Candyland, Pine tar FNGs: None
COUNT: 8
WOR: SSH and Down and Back

The Thang: Ultimate Frisbee 4 v. 4

Moleskine: Gratefulness for the PAX during the winter months

COT:

Tags: ao_flat_earth, Cheese, Gummi Bear, Bloomer, Jolly, Banks, Shiplap, Candyland, Pine tar

Date: 2025-12-12
AO: ao_ground_zero
Q: Crack ,
PAX: Mr. Bean, Pacecar, LeMond, Panhandle, T-bone, Mr Roboto, Manhole, Flower Boy, Dr. Phil, Cameron Williams (F3 Endo) FNGs: None
COUNT: 11
WOR: SSH, Abe Vigodas, stretch OYO

The Thang: Run/ruck, headed south towards a light show recommended by Endo.

Moleskine: poached from F3 Nation Slack:

COT: prayed

Tags: ao_ground_zero, Mr. Bean, Pacecar, LeMond, Panhandle, T-bone, Mr Roboto, Manhole, Flower Boy, Dr. Phil, Cameron Williams (F3 Endo)

Date: 2025-12-15
AO: ao_tar_pit
Q: Manhole ,
PAX: Jolly, T-bone, Katniss, Panhandle, Manhole
FNGs:
COUNT: 5
WOR: Sure

The Thang: Exercises around the school

Moleskine: Your kindness opens doors

COT: IYKYK

Tags: ao_tar_pit, Jolly, T-bone, Katniss, Panhandle, Manhole

Date: 2025-12-13
AO: ao_tar_pit
Q: T-bone ,
PAX: Homie, Panhandle, Da Vinci, Beaker, Big Mac, Portage, LeMond FNGs: None
COUNT: 8
WOR: Motivators, AV’s, Arm Circles, Runners Stretch

The Thang:
1) 5 Alive with Merkins, Squats, Shoulder Taps, Lunges and Burpees. With a partner alternate travel with 60-80# sandbag carry
2) sandbag throw – up the ramp while partner does 3 burpees at the bottom and relieves partner
3) Dora style – partner repeats 5 sandies, 5 sandbag squats, 5 sandbag thrusters, 5 inverted rows while partner runs the hamster wheel. 4) Mary up to 42 ( Homie’s age) or a factor thereof.

Moleskine: A written eulogy is approximately 175 words. What words do you want written about you? Focus on those things.

COT: Panhandle friend with cancer and related complications. Portage mom recovery, T-bone ‘s friends cancer disgnosis, those do whom the season is difficult and painful.

Tags: ao_tar_pit, Homie, Panhandle, Da Vinci, Beaker, Big Mac, Portage, LeMond