Backblasts

Date: 2026-10-06
AO: Flat Earth
Q: Tortuga ,
PAX: Y2K, Snatch (F3 NW HWY), Jolly, D’Count, Knuckleball, Tortuga, Krampus, Pine tar, Big Mac, Hypotenuse, Cheese, Swish, Pancake, Shiplap, Panda Express, Gummi Bear, MaiTai, BigBlue FNGs:
COUNT: 19
Conditions: perfect

WOR: ssh, down and back

The Thang: ultimate frisbee

Moleskine: give people grace. No one is trying to miss the catch. No one wants their throw to go the wrong way. Encourage one another.

Tags: Flat Earth, Y2K, Snatch (F3 NW HWY), Jolly, D’Count, Knuckleball, Tortuga, Krampus, Pine tar, Big Mac, Hypotenuse, Cheese, Swish, Pancake, Shiplap, Panda Express, Gummi Bear, MaiTai, BigBlue

Date: 2026-10-06
AO: Mastodon
Q: Endo ,
PAX: The wet burrito, Sparrow, Dumpster, Stock boy, Too Big To Fail (TBTF), Endo, Mr Roboto, Da Vinci, Falsetto FNGs: None
COUNT: 9
Conditions: clear skies, wonderful astronomical arrangements

WOR: motivators, arms, shaun whites, apolo ohnos to “Hold Me” (Code of Ethics 1991)

The Thang: mosey to Looties (lower Cooties)
Made this one a pleasant workout on the playground mat while circled up. Repeat sets of 3 exercises that the Q changed up after he did 2 rounds.

Set 1 – raggedy andys, imperial walkers, single leg deadlift hops. “Follow On” (Code of Ethics 1993)

Set 2 – coupon pull overs, Xs and Os, side plank to wave each side. “Greater Love” (Code of Ethics 1991)

Set 3 – ww3 situps, scull crushers, flutter kicks. “Run On” (Moby 1999)

Set 4 – coupon we’re not worthys, dips, side plank leg raises each side “In My Heart” (Moby 1999)

Set 5 – curls, bent rows each arm, goblet squats “Sweet Sweet Charity” (Joy Electric 1994)

Set 6 – thrusters, bonnie blairs, jungle boys “Girl from Rosewood Lane” (Joy Electric 1994) also “Through Your Eyes” (Code of Ethics 1991)

Set 7 – table mtn climbers, table merkins, wingnuts. “True Love” (Code of Ethics 1993)

I enjoyed that a lot! A good refresh after iron pax! Come out on Thursday for i-pop from Da Vinci.

Bonus: if you like weird, and have time to kill, check out Joy Electric’s youtube video of “My Monosynth”.

Moleskine: in times when motivation is low or the ask seems overwhelming, keep taking small steps forward. It will pay off eventually.

Tags: Mastodon, The wet burrito, Sparrow, Dumpster, Stock boy, Too Big To Fail (TBTF), Endo, Mr Roboto, Da Vinci, Falsetto

Date: 2026-10-05
AO: Ground Zero
Q: Audible ,
PAX: Audible, Endo, Topham, Tenderfoot, Cheese, Pool Boy
FNGs: None
COUNT: 6
Conditions: Cool, clear, and dark

WOR:
Abe Vigoda’s

The Thang:
Most ran, one walked

Moleskine:
Take responsibility, but avoid the mental trap of self criticism. It can blind you to reality.

COT
Prayers for those who are suffering, along with some special requests in among the PAX in the COT

Tags: Ground Zero, Audible, Endo, Topham, Tenderfoot, Cheese, Pool Boy

Date: 2026-10-05
AO: North Beach
Q: Beaker ,
PAX: Mr Roboto, DQ, Jolly, LouGee, Dumpster, Beaker, Manhole, Lakers, Brainfog, Stock boy FNGs: None
COUNT: 10
Conditions: Dark and perfect

WOR: Goofballs, windmills, copper head merkins, copper head squats, Michael Phelps (for the quads)

The Thang:
Mosey to a 1/2 mile loop just SE of the lot. Scout run around the loop. PAX whined about the starting pace of the scout run, next time we’ll start faster.

Partner up
As a partner pair, complete the listed exercises and race around the loop with your sandbags in the back rack position. 50 sandee spittoon. 3rd round was completed back at the flag with no loop afterwards

1st round
50 Cleans
100 Bent over rows
150 Calf raises

2nd round
50 Curls
100 Romanian Dead Lifts
150 Shoulder shrugs

3rd round
50 Chest press
100 Back rack lunges
150 Ankle biters

Moleskine: Focus on what you have control over, be thankful for what you have and steward your gifts well.

Tags: North Beach, Mr Roboto, DQ, Jolly, LouGee, Dumpster, Beaker, Manhole, Lakers, Brainfog, Stock boy

Date: 2026-10-03
AO: Mastodon
Q: Stock boy ,
PAX: Tenderfoot, What-‘., Bloomer, Noodles, Falsetto, Endo, Cheap Shot, The wet burrito, Stock boy, Mr Roboto, Fun Dip, Bookworm FNGs: None
COUNT: 12
Conditions:
Cool, clear skies, beautiful

WOR:
Side straddle hops,

The Thang:
IronPAX Week 4 – Crayola’s Masterpiece

Playlist:
– O Fortuna (Carmina Burana) – Carl Orff (Erock)
– In the Hall of the Mountain King – Edvard Grieg (Light Over Darkness) – Ode to Joy – Ludwig van Beethoven (Erock)
– Solfeggietto – Carl Philipp Emanuel Bach (Erock)
– Rondo alla Turca – Wolfgang Amadeus Mozart (Erock)
– Caprice No. 24 – Niccolò Paganini (Erock)
– Flight of the Bumblebee – Nikolai Rimsky-Korsakov (Erock)
– Ride of the Valkyries – Richard Wagner (Erock)
– Toccata and Fugue in D Minor, BWV 565 – Johann Sebastian Bach (Erock) – “Winter,” I. Allegro non molto – Antonio Vivaldi (Erock)
– Für Elise – Ludwig van Beethoven (Erock)
– Eine kleine Nachtmusik, K. 525 – Wolfgang Amadeus Mozart (Erock) – Night on Bald Mountain – Modest Mussorgsky (Exmortus)
– Moonlight Sonata, III. Presto agitato – Ludwig van Beethoven (Erock)

Moleskine:
Remember times when people were generous to you, and return the favor to those less fortunate

Tags: Mastodon, Tenderfoot, What-‘., Bloomer, Noodles, Falsetto, Endo, Cheap Shot, The wet burrito, Stock boy, Mr Roboto, Fun Dip, Bookworm

Date: 2026-10-03
AO: Flat Earth
Q: Panda Express ,
PAX: Cheese, Y2K, Hypotenuse, Snatch (F3 NW HWY), Bloomer, Jolly, Oompa, T.B., Pancake, Pitch Pipe, Banks, Knuckleball, Tortuga, Too Big To Fail (TBTF), Yo-Yo, Panda Express, Shiplap, Swish, Stage fright, splash FNGs: None
COUNT: 20
Conditions:

WOR: ssh

The Thang: 10 v 9 (and banks)

Moleskine:

Tags: Flat Earth, Cheese, Y2K, Hypotenuse, Snatch (F3 NW HWY), Bloomer, Jolly, Oompa, T.B., Pancake, Pitch Pipe, Banks, Knuckleball, Tortuga, Too Big To Fail (TBTF), Yo-Yo, Panda Express, Shiplap, Swish, Stage fright, splash

Date: 2026-10-03
AO: Tar Pit
Q: Beaker ,
PAX: Beaker, Panhandle, Portage, LeMond, T-bone
FNGs: None
COUNT: 5
Conditions: Cool, pleasant

WOR: Motivators (x7), Raggedy Andys (x10, ic), Abe Vigodas (x10, ic), Good mornings (x5, oyo)

The Thang:
Each round starts with a 400 m run and a 3 burpee buy in.

Start a 5 minute timer
Complete a 400 m run and a 3 burpee buy in.
Begin working on exercises. When the current exercise is complete, move on to the next one. Every 5 minutes, do one more run and burpee buy in. Repeat until exercises are complete.

Exercises
50 CPRs
50 Blockees
50 Coupon swings
50 Coupon situp-standups
50 Mucho leggos

Moleskine:
Aaron by George Herbert, 1633
Holiness on the head,
Light and perfections on the breast,
Harmonious bells below, raising the dead
To lead them unto life and rest:
Thus are true Aarons drest.

Profaneness in my head,
Defects and darkness in my breast,
A noise of passions ringing me for dead
Unto a place where is no rest:
Poor priest, thus am I drest.

Only another head
I have, another heart and breast,
Another music, making live, not dead,
Without whom I could have no rest:
In him I am well drest.

Christ is my only head,
My alone-only heart and breast,
My only music, striking me ev’n dead,
That to the old man I may rest,
And be in him new-drest.

So, holy in my head,
Perfect and light in my dear breast,
My doctrine tun’d by Christ (who is not dead,
But lives in me while I do rest),
Come people; Aaron’s drest.

Tags: Tar Pit, Beaker, Panhandle, Portage, LeMond, T-bone

Date: 2026-10-02
AO: Flat Earth
Q: Shiplap ,
PAX: Cheese, Kuaizi, Big Mac, Banks, BigBlue, Y2K, Panda Express, Shiplap, Pancake, Jolly, Knuckleball, Pine tar, Gummi Bear, Swish, MaiTai, Tortuga FNGs: None
COUNT: 16
Conditions: beautiful

WOR: SSH, Down and back

The Thang: ultimate

Moleskine: Enjoy the present

Tags: Flat Earth, Cheese, Kuaizi, Big Mac, Banks, BigBlue, Y2K, Panda Express, Shiplap, Pancake, Jolly, Knuckleball, Pine tar, Gummi Bear, Swish, MaiTai, Tortuga

Date: 2026-10-01
AO: Mastodon
Q: Stock boy ,
PAX: Mr Roboto, Too Big To Fail (TBTF), Dumpster, Endo, Stock boy, DQ, LeMond FNGs: None
COUNT: 7
Conditions:
Dark and drizzly

WOR:
Goofballs, Abe Vigodas, arm circles

The Thang:
Blue grass Tabata at the shop: 8 rounds of exercise pairs, 8 sets, 20 seconds on, 10 seconds off, alternating exercise every set. 1. Popeyes / Curls
2. Goblet Squats / Coupon Calf Raises
3. Table Presses / Bent-Over Rows
4. Table Squats / Step-Ups
5. Dips / Inverted Table Rows
6. BBSUs / Supermans
7. Coupon Swings / Coupon Pullovers
8. Coupon Flutter Kicks / Mountain Climbers

Playlist:
– Paradise City — Steve ’n’ Seagulls
– Centerfold — Hayseed Dixie
– Heart of Glass — Nick Shoulders
– Basket Case — Green Day Tribute
– Strawberry Fields Forever — Hayseed Dixie
– Purple Haze — David West
– Lithium — Whiskey Shivers
– People Are Strange — Pickin’ On Series
– Buddy Holly — Whiskey Shivers
– Black Dog — Steve ’n’ Seagulls

Moleskine:
Be generous to others, remembering when others were generous to you

Tags: Mastodon, Mr Roboto, Too Big To Fail (TBTF), Dumpster, Endo, Stock boy, DQ, LeMond

Date: 2026-10-01
AO: Dark Room
Q: Beaker ,
PAX: Beaker, Manhole, Framed, Tortuga, Toto, Lakers, Crack, Flower Boy, Noodles FNGs: None
COUNT: 9
Conditions: Damp, warm, whiney

WOR: Motivators (x7), Raggedy Andy’s (x15), Abe Vigodas (x10), Tappy taps (x10), Bat wings (x15), Wonder Bras (x15), Moroccan Night Clubs (x15), Michael Phelps, Shoulder Stretches

The Thang:
Burpee Mile
1 mile scout run, stop 4 times for 12 burpees.

People’s chair + pretzel arms (1.5 minuts)
Balls to the wall (37 s)
Mosey to Hacksaw Ridge

Dora
100 T merkins
200 bbsus (elbows to knees)
300 Air thrusters (elbows to knees)
One PAX does reps, other PAX runs Hacksaw + hurdle

Mosey to flag
Butterfly stretch

Moleskine: You are guaranteed tomorrow, be thankful for what you ahve today and steward it well.

Tags: Dark Room, Beaker, Manhole, Framed, Tortuga, Toto, Lakers, Crack, Flower Boy, Noodles