Backblasts

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

Date: 2026-06-22
AO: Tar Pit
Q: Panhandle ,
PAX: T-bone, Jolly, SAGA, Panhandle, Ankles
FNGs: None
COUNT: 5
Conditions: 58F with a light breeze, perfect

WOR: good mornings, SSHs, picking daisies, arm stretches

The Thang:
– mosey around the lake with 20 reps of merkins, lunges (2-1), BBSs, burpees, squats
– do a 5-alive with those exercises; got done early enough to restart with merkins, lunges, and BBSs

Moleskine: focus on what you can actually affect

Tags: Tar Pit, T-bone, Jolly, SAGA, Panhandle, Ankles

Date: 2026-06-22
AO: Downrange
Q: Lakers ,
PAX: Lakers, Stock boy, DQ, Framed, Manhole
FNGs: None
COUNT: 5
Conditions: Moist

WOR:
SSH
Merkins
Mosey around the parking lot to discuss our new GoRuck product launch: The Walker

The Thang:
Warm-Up
– Plank for 30 seconds
– 20x Good Morning
– 20x Squats

– Sandbag Pull-Throughs

Add Sandbag on shoulders
– Sandbag squats
– Sandbag Good Mornings (did not like this one bit)

Main Set 1 at Playground
– Step-Ups with Sandbag Bear Hug
– American SLEDGEHammers with Bag
– Mountain Climbers w/bag on shoulders
– Sandbag Over-Shoulder Toss, alternate shoulders

Main Set 2 at Hill
– All Pax start at bottom of the hill doing front squats
– One at a time they bear hug their bag and walk up the hill – Once at the top they chest press the bag until all pax are at the top – Reverse order to bottom of the hill, same exercises

Due to mud, we moved to the grassy ditch. Alternate carrying styles as we moved, no repeats.

Main Set 3 in Grass
– All pax start at the west of the ditch doing single leg deadlifts RIGHT
– One at a time they suitcase carry the bag across the ditch in their right hand. Switch hands and return.

– All pax start at the west of the ditch doing single leg deadlifts RIGHT
– One at a time they drag the bag across the ditch in their right hand, switch hands and return

Moleskine:
Accept challenges and make deliberate choices to overcome previous failures!

Tags: Downrange, Lakers, Stock boy, DQ, Framed, Manhole

Date: 2026-06-22
AO: Ground Zero
Q: Mr Roboto ,
PAX: Samsonite, Archive, Mr Roboto
FNGs:
COUNT: 3
Conditions:
59°, somewhat humid, clear skies. Lots of mosquitoes.

WOR:
Uhh, we just kind of started again this time.

The Thang:
Rucked north until Samsonite had to turn around to get to his job. Then, after stopping to talk for a bit with two guys who told us they knew who had our flag (🤔), Archive and YHC went east and back.

Moleskine:
Forgot to do this officially, but we did talk a lot about being dads during the ruck. Samsonite mentioned a book called https://www.simonandschuster.com/books/10-to-25/David-Yeager/9781668023884, so maybe check that out.

Tags: Ground Zero, Samsonite, Archive, Mr Roboto

Date: 2026-06-04
AO: Mastodon
Q: Ankles ,
PAX: Dumpster, LeMond, Stock boy, Sparrow, Mr Roboto, LouGee, Ankles FNGs:
COUNT: 7
Conditions:
Pleasant

WOR:
(For Ankles to fill.)

The Thang:
3 Hooverball teams.
Team C runs up Hoffa and completes a 150-count spittoon of Merkins while Teams A & B play Hooverball with 2 leather balls. When Team C finishes, they run down, and Team B runs up. Then, Team B runs down, and Team A runs up. Repeat for other exercises.

Moleskine:
(For Ankles to fill.)

Tags: Mastodon, Dumpster, LeMond, Stock boy, Sparrow, Mr Roboto, LouGee, Ankles

Date: 2026-06-20
AO: Mastodon
Q: Falsetto ,
PAX: Stock boy, Treebeard, Cheap Shot, Mr Roboto, Bloomer, Falsetto, Jailbreak, Samsonite, Profesor, FunDip , Miyagi, Bolt FNGs: 2 Miyagi, Bolt
COUNT: 13
This beatdown was based on A YouTube video watched by the Q about 7 exercises that reverse aging. Here is the link for anyone who is interested: https://youtu.be/utBzlEiX-zA

WOR:
– SSH ICx25
– Batwings ICx10
– Abe Vigodas ICx10
– World’s greatest stretch
– Asian Squat- 60 sec.

The Thang:
Rifle Carry to Cooties

Thang 1:
Bar hangs/Asian squat
-Partner off
-one does 60 sec. Bar hang, while partner does 60 sec. Asian squat, then switch -rinse and repeat for 6 min.

Thang 2:
-Farmer carry you and Partner’s coupon to SHOP, Partner runs ahead to SHOP and holds plank till you arrive
-switch farmer carrier and go to the top of Hoffa, again partner running ahead and planking till partner arrives -switch and to bottom of Hoffa
-switch and back to SHOP

Thang 3: Plyometrics
Box Jump Tabata
20 sec work, 10 sec rest repeat 8x for 4 minutes Tabata. Use picnic table bench for the jump

Thang 4: Japanese Interval walking
3 min walk- moderate
3 min walk-fast
Rinse/Repeat around the short loop and back to Hoffa
Thang 5: Plyometrics
Curls/Squats TABATA
20 sec work, 10 sec rest for 4 min

Thang 5:
Repeat Thang 1 for 4 minutes

Rifle carry back to flag.

Moleskine:
The fountain of youth is a mirage.
Body image can become an obsession.
Pursue a healthy approach to fitness.
Do F3 and other things for the right reasons.
Healthy for your family, future family, feel well, honor your own body.

Tags: Mastodon, Stock boy, Treebeard, Cheap Shot, Mr Roboto, Bloomer, Falsetto, Jailbreak, Samsonite, Profesor, FunDip , Miyagi, Bolt

Date: 2026-06-20
AO: Flat Earth
Q: T.B. ,
PAX: Snatch (F3 Northwest HWY), Panda Express, BigBlue, Shiplap, T.B., Spielberg, Bloomer, Swish, White Noise, Jolly, Has Been, Banks FNGs: None
COUNT: 12
Conditions: Sunny, 60 degrees, no wind. A perfect day :sun_with_face:

WOR: the usual

The Thang: the usual

Moleskine: Seek to understand others first when you disagree.

Tags: Flat Earth, Snatch (F3 Northwest HWY), Panda Express, BigBlue, Shiplap, T.B., Spielberg, Bloomer, Swish, White Noise, Jolly, Has Been, Banks

Date: 2026-06-19
AO: Ground Zero
Q: T-bone ,
PAX: Panhandle, Cheap Shot, Toto, Brainfog, SAGA, T-bone, Beaker, Mr. Bean, Stock boy, LeMond, Endo, Shamwow, Tortuga, Crack FNGs: None
COUNT: 14
Conditions: Perfect

WOR: SSH, Picking Daisies, Runner Stretch

The Thang: Run/Ruck south

Moleskine: Juneteenth – seen by many as a polarizing holiday. We should put the politics aside and recognize that celebrating freedom from slavery is something that shouldn’t be controversial. We need to celebrate all of the good things in US history and be grateful but also learn from the things that are dark to be sure we don’t repeat them.

Tags: Ground Zero, Panhandle, Cheap Shot, Toto, Brainfog, SAGA, T-bone, Beaker, Mr. Bean, Stock boy, LeMond, Endo, Shamwow, Tortuga, Crack