Backblasts

Tar Pit You Like TABATA…or at least saying TABATA…

Date: 2026-09-16
AO: Tar Pit
Q: Panhandle ,
PAX: Spit Valve, Panhandle, Da Vinci, Tortuga
FNGs: None
COUNT: 4
Conditions: light rain but lovely

WOR: SSHs, arm circles, good mornings, cottonhead copperhead squats

The Thang:

Tabata workout with 8 rounds of each exercise 20 seconds on with 10 second rest. 1-minute rest between exercises. – squat jumps
– coupon (or big rock) swings
– ‘muricans (alternating between hands on block and hands wider) – goblet squats
– plank jacks
– dips
– leg lifts
– Panhandle PT (hip exercises)

Moleskine: don’t neglect friendship

Tags: Tar Pit, Spit Valve, Panhandle, Da Vinci, Tortuga

Tar Pit Tar Pit

Date: 2026-09-14
AO: Tar Pit
Q: LouGee ,
PAX: Chuck, Da Vinci, SAGA, The wet burrito, Panhandle, Tortuga, LouGee, Big Mac, Jolly, Too Big To Fail (TBTF), Beaker FNGs: None
COUNT: 11
Conditions:
47 degrees, 93% humidity, 3 mph winds from the NNE, fair skies. WOR:
30x SSH, 10x Arm Circles (f-b), Flying Nun (to the Vespa and back) The Thang:
https://f3greenwood.org/all/ironpax-challenge/ironpax-challenge-2026-week-2-raise-the-flag! Moleskine:
Keep stacking positive events (ie workouts). It will add up down the road.

Tags: Tar Pit, Chuck, Da Vinci, SAGA, The wet burrito, Panhandle, Tortuga, LouGee, Big Mac, Jolly, Too Big To Fail (TBTF), Beaker

Flat Earth Flat Earth

Date: 2026-09-15
AO: Flat Earth
Q: Panda Express ,
PAX: Shiplap, Babe, Gummi Bear, Tortuga, Cheese, Y2K, Candyland, MaiTai, Banks, Swish, Has Been, Jolly, Panda Express, Spokes, Pine tar, Pancake, Snatch (F3 NW HWY), Knuckleball, headtop FNGs: None
COUNT: 19
Conditions: at least one more that I’m forgetting. I blame ROTC for not having video.

WOR: ssh

The Thang: frisbee

Moleskine: have fun

Tags: Flat Earth, Shiplap, Babe, Gummi Bear, Tortuga, Cheese, Y2K, Candyland, MaiTai, Banks, Swish, Has Been, Jolly, Panda Express, Spokes, Pine tar, Pancake, Snatch (F3 NW HWY), Knuckleball, headtop

Dark Room IronPAX Week 2

Date: 2026-09-15
AO: Dark Room
Q: Framed ,
PAX: LeMond, Framed, Flower Boy, Brainfog, Dumpster, Toto, perculator, Manhole, Oompa FNGs: None
COUNT: 9
Conditions: Fantastic

WOR: SSHs, Mountain Climbers, Abe Vigodas, Imperial Walkers

The Thang: IronPAX Week 2:
https://f3greenwood.org/all/ironpax-challenge/ironpax-challenge-2026-week-2-raise-the-flag

Moleskine: As we progress in life, things get harder, or schedules get busier, and there’s more obstacles to jump over. Be willing to adapt and go with the flow. One day at time.

*Special shoutout to Oompa. Welcome, and hope to see you back soon at ao_dark_room!

Tags: Dark Room, LeMond, Framed, Flower Boy, Brainfog, Dumpster, Toto, perculator, Manhole, Oompa

Mastodon Tour d’Mastodon

Date: 2026-09-15
AO: Mastodon
Q: Beaker ,
PAX: Too Big To Fail (TBTF), Endo, Sparrow, Audible, Beaker, Mr Roboto, Falsetto, Ankles FNGs: None
COUNT: 8
Conditions: Perfect. 65 with a beautiful sunrise.

WOR: Mosey around Hoffa with high knees, butt kickers, and karaoke thrown in for good measure. 5 up-down planks, 5 copper head merkins, 5 copperhead squats, 5 copperhead bbsus

The Thang:
5 alive
Start at one lamp post and perform 1 rep of an exercise. Go to the next lamp post and perform 2 reps. Continue the pattern through the 5th lamp post. At the 6th lamp post complete 5 reps of the first exercise and 1 of the second. Complete this patter until lamp post 25 where PAX complete 5 reps each of 5 different exercises.

After each 5th lamp post, stop and complete a spittoon. Every bridge, cross on your hand with your feet on the railing.

Exercises
Burpees
Up-down planks
Star jumps
BBSUs
Lunges

Spittoons
#1: 300 merkins
#2: 300 leg lifts
#3: 300 merkins
#4: 300 leg lifts

Moleskine:
Build institutions that will support and carry on your values.

Tags: Mastodon, Too Big To Fail (TBTF), Endo, Sparrow, Audible, Beaker, Mr Roboto, Falsetto, Ankles

North Beach Sandbags, Coffee, and Mini Pancakes

Date: 2026-09-14
AO: North Beach
Q: Dumpster ,
PAX: Manhole, Dumpster, Brainfog, None, but wouldn’t it be great if we got some FNGs to join us at North Beach!
FNGs: 2 None, but wouldn’t it be great if we got some FNGs to join us at North Beach! COUNT: 3
Conditions: Cooler than Summer

WOR:
Arm circles
Michael Phelps
Hillbillies
Sandbag sit squats
Butterfly stretch

The Thang:
At start

Wake me Up – Avicii
Wipers on the ground (verse)
Sandbag sit-ups (chorus)
Box cutters on musical interlude
(Repeat until end of song)

Move to other side of AO via…

Sandbag Scout Jog – on path to the other side of field

Bloodline & Fever Dream – Alex Warren
Clean Lift overhead, to shoulders, drop behind 10x
Run to first goal and back, repeat lifts/ drops 10x
Run to second goal and back, repeat lifts/ drops 10x
(Repeat)

Move back to starting side of AO via…

Walking back in a triangle shape, holding all sandbags together one end in each hand. March 40 paces, stop, drop sandbags and do 20 squats. Switch front leader and continue and repeat until back to Plymouth Rock.

Move to playground

The Middle – Jimmy Eat World
Throw bag to opposite side
Murder bunny back
Carry sandbag up slide stairs, push sand bag down and then go down twisty slide

Don’t Let me Down – The Chainsmokers
In a line around the playground perimeter- scout sandbag pass sandbags leapfrog style (pax # minus one bag)

Warrior – Imagine Dragons
Clean lifts (on verse)
Lateral lunges (on chorus)
(Repeat until end of song)

Recover Recover

Moleskine:
Show grace and mercy to people when you can. I shared a brief story about speeding while driving last month. A cop pulled me over and generously gave me a warning and did not issue a ticket. :pray:

Tags: North Beach, Manhole, Dumpster, Brainfog, None, but wouldn’t it be great if we got some FNGs to join us at North Beach!

Ground Zero It’s Monday Again

Date: 2026-09-14
AO: Ground Zero
Q: Mr Roboto ,
PAX: Flower Boy, Endo, Mr. Bean, Pool Boy, Mr Roboto
FNGs:
COUNT: 5
Conditions:
Pretty chilly! About 55°, but honestly perfect conditions for a run or ruck.

WOR:
Stretched out and did some goofballs.

The Thang:
We went north again since we were not able to go that way for so long over the summer. It was nice to go through the marsh again and come out with the same number of bug bites as we went in with.

Moleskine:
If you feel “off,” it might not be anything you can control. Give yourself grace and consider the circumstances that may be contributing to your feeling. For instance, I donated blood on Saturday. I was feeling tired yesterday morning, and I was wondering why when I had a good night’s sleep. “What’s wrong with me?” I thought. Then, I realized I was missing 10% of the blood in my body and was probably tired in part from that. Consider this as the time to shift the clocks back approaches, too.

Tags: Ground Zero, Flower Boy, Endo, Mr. Bean, Pool Boy, Mr Roboto

Mastodon Odyssey Part II: The Underworld

Date: 2026-09-12
AO: Mastodon
Q: Treebeard ,
PAX: The wet burrito, Cheap Shot, Jailbreak, Endo, Noodles, Samsonite, Treebeard, Bloomer, Doogie, Lambeau FNGs: 1 Lambeau
COUNT: 10
Conditions: Odysseus and his crew have been chilling at Circe’s for the last year. Luckily, Circe in Homer has been much nicer to the PAX than say Circe’s Nolan’s version. She still turned the crew into pigs during the last beatdown but she let the boys recover for a whole year.

WOR: Odysseus mustered the troops from their reveling and 1 year hiatus. To get back in soldier mode, they performed some usual warm-ups: ssh, tappy-taps, abe vigoda, hip openers, calf stretches, shoulder taps, and imperial walkers.

The Thang: Odysseus discerned that the troops still were not in adequate shape after warm-ups. Reveling and lounging for a year had made the troops weak. So they performed some various warm-ups on the tennis courts to loosen up those legs.

Upon returning to home base, things turned for the worse. Our dear Elpenor fell off the roof when he tried to transition from his party days to being a soldier again. Elpenor means “hope” ironically in Homer…but the PAX really knew that it represented Stock boy and Mr Roboto and Falsetto. Our very own Elpenors all had their usual excuses: injury, family, and coaching. The good news is that they told Odysseus that they love blockies and would love for the crew to do some blockies in honor of their absence.

After a good blockie session, the PAX divided into pairs. One man would farmer carry while the other would perform 10 merkins and chase down their partner. The PAX performed this multiple times between the following stations:

Station 1: Rowing to the Underworld — alternated between Asian squat and bar hang.

Station 2: Shedding Blood — to enter the underworld, sacrifices must be made. The ghosts need blood to drink. Unfortunately, the men forgot to bring cattle, sheep, or another large livestock to slaughter and offer to the ghosts. The Pax settled on murder bunnies. Some pax were further disappointed when murder bunnies were completed again because the bunnies just were not making enough blood for the ghosts. We really needed Dumpster to bring various animals found on his dumpster diving adventures and the ghosts would have been appeased much quicker.

Station 3: Elpenor Again — the first ghost the crew meets is Elpenor. To converse with our fallen comrade, some coupon presses, situps, table lifts, and a few laps were completed to help chat with Elpenor. Luckily, Elpenor said the crew didn’t need to do blockies.

Station 4: Hoffa and Meeting Mommy — The PAX saw the mom of Odysseus at the top of Hoffa. 3 times the PAX ran to the top and attempted to embrace the ghost of ma. Each time the men failed to embrace mom. And each time they had to pay a fee to try and embrace mom. First fee was Merkins; second fee was Big Boys, and third fee (upon Elpenor’s advice) was blockies. Sadly, the blockies did not work and no one could embrace the ghost of Odysseus’ mom. Weeping commenced but Odysseus ordered the men to keep moving and cheer themselves by meeting the greatest greeks that are dead.

Station 5: The Pax arrived at a nearby dock and looked out over the water as the ghosts of the greatest greeks drifted by. Agamemnon stopped by and pridefully demanded the PAX bend the knee. Despite the arrogance of Agamemnon, the PAX complied with some bonnie blaires. Next came Achilles and the PAX responded with some more natural bending of the knee to honor the great Greek hero. Each PAX took the position of a deep Asian squat and listened to the words of Achilles. Much to the surprise of the PAX, Achilles contradicted everything of The Iliad and how fame/glory (kleos) is the only thing to live for; instead, Achilles admitted he would rather labor away in the fields back home and live a simple but meaningful domestic life. Achilles at this point turned to the PAX and said “it’s time to get home”. The troops filed out with their partner and headed back to the starting point of the workout.

Odysseus forgot an important station of conversing with Tiresias. But no one was concerned because the blind prophet just tells the crew not to touch the Cattle of the Sun….but we all know that the crew could never resist such beautiful cattle anyways.

Despite missing the Tiresias station; despite doing 2 many blockies upon Elpenor’s advice; and despite rowing alot (i.e. farmer carry), the crew came home as ONE unit. They filed into a line and shuffled a sandbag around their ranks. And they finished of course with some few exercises to beat up the core.

Moleskine: The underworld is the hinge point of Odysseus’ journey. Odysseus is forced to face that he can’t embrace his mom that died from grieving his absence. Odysseus also must face that his home (i.e. Penelope and Telemachus) are barely hanging onto hope. And Odysseus faces the great Achilles that says “Home is all that matters.” The moleskin was simple: choose home.

And the next Odyssey adventure will attempt to return home. It won’t be easy though. The ultimate series of challenges lies ahead — the sirens, whirlpool monster (Charybdis), Scylla, and those dang Cattle of the Sun. Get ready! All PAX will need to be recruited. We may need the navigational skills of folks like Mr Roboto or Panhandle. Or maybe Audible can bring beeswax so we can sneak past the audible declarations of the Sirens. Or maybe Da Vinci can give a run down on the history of artistic renderings of the Sirens and Scylla; or Tortuga can enumerate the various historical locations of Scylla and Charybdis (i.e. Strait of Messina). And maybe Beaker can bring those battle ropes to help the PAX man the sails as we navigate the journey “between a rock and a hard place” (Homer Ch.12 of the Odyssey). More news to come about the date of Part III of the Odyssey workout. Be ready — real boats might be used next time. And Too Big To Fail (TBTF) has agreed to bring some cattle to represent the Cattle of the Sun.

Tags: Mastodon, The wet burrito, Cheap Shot, Jailbreak, Endo, Noodles, Samsonite, Treebeard, Bloomer, Doogie, Lambeau

Tar Pit No thrusters here, señor

Date: 2026-09-12
AO: Tar Pit
Q: LeMond ,
PAX: Da Vinci, LeMond, Big Mac, T-bone, Panhandle, Portage
FNGs: None
COUNT: 6
– Warmorama: 5 mins
– 20 SSHs
– Tappy Taps
– Monkey humpers
– Side Leg Raises
– Arm Circles
– Grady Corns
– Five Alive with Coupons around the lake
– Curls
– Goblet Squats
– Chest Presses
– Big Boy Situps
– Coupon Swings
– Travel between lightpoles: pax took turns rifle carrying coupons – With one coupon short, pax without coupon did 3 burpees and then caught up. – One the benches
– Bulgarian Split Squats off benches
– Dips off ledge
– Oil Derricks
– Side plank hold with legs on the bench for 45 seconds on each side – crowd pleaser
– Merkin followed by a Groiner
– Pyramid 1:1 to 4:4 to 1:1
– Mary
– Iron crosses
– Freddie Mercuries
– Broga in the field
– Cat/Cow
– Moleskin
– Keep your eyes on the speaker. Maintain consistent eye contact and put away your phone to show the other person they have your focus.
– Don’t interrupt. Let the speaker finish their entire thought before you begin formulating or sharing your response.
– Track the main points. Pay attention to the core facts or arguments being made so you can accurately address them when it is your turn to speak.
– Bob Woodward has said that when he notices he is not listening to someone, but instead is mentally preparing his response, he presses his thumbnail into his middle finger to momentarily cause pain and bring him back to the present moment.
– Thank you T-bone and Panhandle for giving me a ride to and from the AO. With my garage door stuck closed, I can’t get my car out.

Tags: Tar Pit, Da Vinci, LeMond, Big Mac, T-bone, Panhandle, Portage