Backblasts

Date: 2026-06-26
AO: Ground Zero
Q: Cheap Shot ,
PAX: Ankles, Stock boy, Endo, Noodles, Panhandle, Manhole, Mr. Bean, Cottontail, Cheap Shot, LeMond, Shamwow, T-bone FNGs:
COUNT: 12
Conditions:
Overcast and Cool
WOR:
SSH, Abe Vigodas, Stretching
The Thang:
Run/Ruck East
Moleskine:
Be generous with your time

Tags: Ground Zero, Ankles, Stock boy, Endo, Noodles, Panhandle, Manhole, Mr. Bean, Cottontail, Cheap Shot, LeMond, Shamwow, T-bone

Date: 2026-06-24
AO: Ground Zero
Q: Audible ,
PAX: Stock boy, Crack, Audible, Cheap Shot, Mr Roboto
FNGs: None
COUNT: 5
Conditions:
Calm and clear

WOR:
SSH
Abe V.
Stretch OYO

The Thang:
Ruck

Moleskine:
It’s better to have the sting of honesty than the blindness of flattery

Tags: Ground Zero, Stock boy, Crack, Audible, Cheap Shot, Mr Roboto

Date: 2026-06-25
AO: Mastodon
Q: Mr Roboto ,
PAX: Stock boy, Endo, Falsetto, Homie, Big Mac, Mr Roboto, Archive FNGs:
COUNT: 7
Conditions: Unseasonably cool at 62° but very humid.

WOR:
Abe Vigodas x10
Special warm up to Watermelon Sugar – Do a Merlin every time a fruit is said. Do a star jump every time he says “high.” Plank in between. (Switched to squatting and Al Gore after a while.)

The Thang:
To decide teams, we each did 10 Merkins, 10 BBSUs, 10 squats, and then did a parking lot lap. 1st, 3rd, 5th, and 7th place formed Team A; the other 3 were Team B. For all relay events, 1 member of Team B had to do an extra lap.

Event, Description, Winning Team
1. Watermelon Relay 1, Each PAX runs to the other cone and back while the next PAX does watermelon thrusters, Team B
2. Watermelon Inch Worm, PAX does 10 thrusters then 3 murder watermelons up Hoffa and gives the melon to the next PAX with the first to the fence at the top winning, Team A
3. Watermelon Circle of BBSUs, Each team gets in a circle and does 100 BBSUs with the watermelon in a spittoon style, Team B
4. Watermelon Relay 2, Same as relay 1 but the runner has the watermelon and everyone does squats by the starting cone, Team B
5. Watermelon Toss Relay 1, Alternate tossing the watermelon to your teammates all the way down to the cone and back, Team A 6. Watermelon Toss Relay 2, Just a repeat because it was so fun, Team B
7. Watermelon Circle of Twists, Same as BBSUs but standing and twisting (100) to hand off the melon, Team A
8. Watermelon Bridge Relay, Hard to describe but planking and rolling the watermelon under us to the next person all the way down to the end, Team A
9. Watermelon Circle of Squats, Same as the other spittoon events but 50 squats, Team A

It was a hard-fought competition. Team A battled back from down 2-4 to get the win, 5-4. Stock boy was named MVP of the team and was given the privilege of smashing a melon with a sledgehammer, Gallagher-style.

Moleskine:
Build habits in small pieces. Those 5-minute increments add up.

https://music.youtube.com/playlist?list=PLd9-6UQ_YhwA&si=QvzFSpghybaDHOk-: • Watermelon Sugar — Harry Styles
• Eat It — “Weird Al” Yankovic
• Peaches — The Presidents of The United States of America
• Black Horse And The Cherry Tree (Radio Version) — KT Tunstall • Strawberry Fields Forever (Remastered 2009) — The Beatles
• Dreams — The Cranberries
• Limelight — Rush
• Formation — Beyoncé (from Lemonade)
• Criminal — Fiona Apple
• I Heard It Through The Grapevine (Single Version) — Marvin Gaye • Strawberry Swing — Coldplay

Tags: Mastodon, Stock boy, Endo, Falsetto, Homie, Big Mac, Mr Roboto, Archive

Date: 2026-06-25
AO: Dark Room
Q: Framed ,
PAX: Crack, Noodles, Jolly, Manhole, Airpump, Flower Boy, Lakers, LeMond, Framed, What, Thin Mint, Book Worm FNGs: 1 Book Worm
COUNT: 12
WOR: SSHs, Abe Vigodas, Mountain Climbers, Imperial Walkers

The Thang:
Log Relay (Teams of 3) – two PAX carry a log while the third completes 10 Merkins + 10 BBSUs. He then sprints ahead, swaps with a log carrier, and the relieved PAX performs the exercises. Continue rotating positions around the half-mile loop.

End-Over-End Log Race – Teams of two. Each team gets a log and advances it across the parking lot by flipping it end over end. PAX alternate each flip until the log reaches the finish.

Log Circuit – PAX rotated through a mixture of log exercises, coupon exercises, and log squats with a press (20 reps at the control station). Meanwhile, one PAX steadily attacked a log with a hand saw. Rotation continued until the log was successfully cut in half.

Moleskine: Last week a storm knocked down a tree in my yard. This morning we used it for an F3 beatdown. That’s a pretty good reminder that not everything that falls apart is a loss. Sometimes what’s broken, disrupted, or inconvenient ends up becoming raw material for something better. Look around your life. What are you treating like a setback that might actually be an opportunity?

Tags: Dark Room, Crack, Noodles, Jolly, Manhole, Airpump, Flower Boy, Lakers, LeMond, Framed, What, Thin Mint, Book Worm

Date: 2026-06-24
AO: Tar Pit
Q: Bloomer ,
PAX: Panhandle, Bloomer, Airpump, Captain Caveman
FNGs: None
COUNT: 4
Conditions: overcast and cool

WOR: side straddle hops, toy soldiers, merkins, track stretch, copperhead squats

The Thang: each pax pick a coupon exercise and count out 20 reps. Push press, coupon swings, one arm row, goblet squats

tel:50-40-30-20-10: jump ups on curb and then BBS.

21-15-9 push press and then curl

21 coupon swings and 21 merkins and then a stairs lap (4 rounds)

15-7-3 burpees/curls/curb jumps

Moleskine: try to turn off your phone today for 1-3 hours

Tags: Tar Pit, Panhandle, Bloomer, Airpump, Captain Caveman

Date: 2026-06-23
AO: Mastodon
Q: LeMond ,
PAX: Ankles, Stock boy, Airpump, Happy Feet, LeMond, Mr Roboto, Bostaff FNGs: None
COUNT: 7
– Warmorama:
– Goofballs
– Abe Vigodas
– Copperhead merkins
– Copperhead squats
– Speed skaters: 20 4-ct IC
– Batwings
– Fast thang: Red Barchetta
– 100-yard dash, 100 SSHs; run back and plank
– 75-yard dash, 75 mountain climbers (2 is 1); run back and plank – 50-yard dash, 50 LBCs; run back and plank
– 25-yard dash, 25 merkins; run back and plank
– 10 yard dash then 10 burpees, run back and plank
– Pre-Thang
– Pair up or join a trio
– Back-to-back coupon passes: 20 in each direction
– The Thang: Movement up Hoffa
– Pax divide into groups of 3 with one Pax heading ⅓ of the way up the hill to do coupon exercise while other 2 Pax move up hill. – With a pair, leapfrog
– Switch with a different Pax taking coupon up ⅔ of the hill. Repeat. – Switch with remaining Pax taking coupon to top. Repeat.
– Mode of transportation — Coupon exercise
– inchworm merkin — arm curls
– lunge — overhead press, alternating sides
– Imperial Walkers — bent over rows
– inchworm shoulder taps — goblet squat
– Mary:
– Leg lifts over upturned coupon
– Flutter kicks holding the block up.
– Moleskin: Resentment
– The Call to Forgiveness and Release
– Putting It Away: Ephesians 4:31-32 explicitly commands: “Let all bitterness and wrath and anger and clamor and slander be put away from you, along with all malice”.
– The Antidote: The prescribed solution to bitterness is replacing it with kindness, compassion, and tenderhearted forgiveness.

Tags: Mastodon, Ankles, Stock boy, Airpump, Happy Feet, LeMond, Mr Roboto, Bostaff

Date: 2026-06-20
AO: Tar Pit
Q: LeMond ,
PAX: SAGA, Endo, Panhandle, DQ, Da Vinci, LeMond, T-bone, Archive FNGs: None
COUNT: 8
Backblast: Fast and slow
– Warmorama:
– Goofballs
– Abe Vigodas
– Tin Soldiers
– Copperhead merkins
– Copperhead squats
– Speed skaters: 20 4-ct IC
– Fast thang:
– Red Barchetta
– 100-yard dash, 100 SSHs; run back and plank
– 75-yard dash, 75 mountain climbers (2 is 1); run back and plank – 50-yard dash, 50 LBCs; run back and plank
– 25-yard dash, 25 merkins; run back and plank
– 10 yard dash then 10 burpees, run back and plank
– Slow thang (yoga)
– Bend over hold
– Raise right arm, then left.
– Hold deep squat for 60 seconds
– Fast thang: EMOM ladder with 11 rounds
– Each minute PAX perform reps of each exercise. 5 reps each during the first minute, 6 during the second, up to 10, and then back down to 5. – Exercises:
– Thrusters
– Standing skull crushers
– Bent over rows
– Curls
– Slow thang
– Cat/Cow
– Opposite arm/opposite leg hold
– Fast thang: Hero’s Journey Challenge
– 10 4-ct high knees
– 10 4-ct squats
– 10 4-ct alternate shoulder taps
– 10 4-ct mountain climbers
– 10 4-ct jump and twists
– Slow thang: murder blockees
– 1 blockee, 4 murder bunnies
– 2 blockees, 8 murder bunnies
– Up to 6 blockees, 32 murder bunnies
– Mary
– Dying cockroaches
– Flutter kicks
– Reachups
– Merkin with rotation
– What does it mean to be a father?
– It means being strong, even when you don’t feel up to the task.
– In 1983 on a frigid Christmas Eve, our family car, an unreliable 1979 Ford Fairmont, wouldn’t start.
– We had planned to drive to my grandparents’ house for a Christmas Eve celebration.
– Without any help and without a garage to work in, my father had to remove the six sparkplugs, one at a time, and take them back into the house to clean and re-gap.
– He had to do this barehanded–even with subzero temperatures–because the plugs were difficult to get at. – The car started!
– Let’s thank our dads for taking on difficult challenges for us.

Tags: Tar Pit, SAGA, Endo, Panhandle, DQ, Da Vinci, LeMond, T-bone, Archive

Date: 2026-06-17
AO: Ground Zero
Q: Mr. Bean ,
PAX: Cheap Shot, Mr Roboto, Audible, Mr. Bean
FNGs:
COUNT: 4
Conditions: sunny

WOR: warmup

The Thang: ruck east

Moleskine: Proverbs 14:4 ESV
[4] Where there are no oxen, the manger is clean, but abundant crops come by the strength of the ox.

The fruits of our labor come from feeding the ox. By doing the things we do not want to do, to make uncomfortable meetings by sticking to the work and being patient and being faithful and trust in the harvest that will come in the future that could be distant.

Our work is meant to get messy and uncomfortable, engagement comes at the price of challenging the norm. Today when most of the workforce is checked out we are called to work diligently.

Tags: Ground Zero, Cheap Shot, Mr Roboto, Audible, Mr. Bean

Date: 2026-06-23
AO: Dark Room
Q: Falsetto ,
PAX: LouGee, Crack, Endo, Noodles, Falsetto, Manhole, Beaker, Lakers, Gold Bond, Nepotism, MASH FNGs: None
COUNT: 11
WOR:
– Motivators from 7 in tempo to “Beat it”- Michael Jackson, @140bpm, any slower becomes the dreaded “Slowtivators” – Batwings ICx10
– Abe Vigodas ICx10
– World’s greatest stretch OYO 3x both legs

The Thang:
Thang 1: “Back in Black” -AC/DC
Verse- Coupon Curls in tempo
Chorus- Coupon Dips in tempo
Everything else- Coupon Squats in tempo

Trivia: guess bpm for Back in Black??
90bpm (if within 10= SSH, while others do a half soccer field sprint and back.

Thang 2: “Photograph” Def Leppard
Verse- Coupon Swings
Pre-Chorus- Shoulder Press
Chorus- Burpee on every “Photograph”
Everything Else- Plank and enjoy!
**16 Burpees completed

Trivia: guess bpm for Photograph??
125bpm (if within 10=LBCs, while others do the sprint

Thang 3 “Misery” Maroon 5
Exercise X 5each= BOMBS AMRAP

3 rounds= Adagio
4 rounds= Allegro
5 rounds= Vivace
6 rounds= Presto

Blockees
Overhead Press
Merkins
BBSU
Squat Jumps

Trivia: guess bpm for Misery??
103 bpm (within 10=Plank, others sprint

Thang 4 “Invincible” -Tool (10 min)
Ring of Fire 100 Merkins at goal line
Then jog to midfield
Spitoon 100 BBSU at midfield
rinse/repeat till end of song, subtracting 10 from every Ring of Fire (90,80,70) and adding 10 to every BBSU Spitoon (110,120,130)

Moleskine:
Are you living for “glory of past days/youth”?? Like the character in Tool’s “Invincible”??

[Pre-Chorus]
Warrior struggling to remain relevant
Warrior struggling to remain consequential
[Chorus]
Cry aloud
Bold and proud
Of where I’ve been
But here I am
Where I end

Instead, consider the beauty of your current sseason of life! There is beauty in every season. Be present where you are and WHEN you are.

Tags: Dark Room, LouGee, Crack, Endo, Noodles, Falsetto, Manhole, Beaker, Lakers, Gold Bond, Nepotism, MASH

Date: 2026-06-23
AO: Flat Earth
Q: Hypotenuse ,
PAX: Hypotenuse, BigBlue, Jolly, Panda Express, Homie, Swish, Pine tar, Oompa, White Noise, Snatch (F3 Northwest HWY), Lib, Stage fright, frozone FNGs: None
COUNT: 13
Conditions: cool and sunny

WOR: 15ssh, downback

The Thang: 6v7 ultimate

Moleskine: be optimistic

Tags: Flat Earth, Hypotenuse, BigBlue, Jolly, Panda Express, Homie, Swish, Pine tar, Oompa, White Noise, Snatch (F3 Northwest HWY), Lib, Stage fright, frozone