Backblasts

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

Date: 2025-12-14
AO: ao_flat_earth
Q: Jolly ,
PAX: Hypotenuse, Velveeta, White Noise, BigBlue, T.B., Tortuga, Bloomer, Oompa, Shiplap, Candyland, Gummi Bear, Hershey FNGs: None
COUNT: 13
WOR: SSH/Down and back

The Thang: Ultimate without Cheese

Moleskine: 99% of doing hard things is showing up. Don’t skip the last 1% ( Cheese)

COT: White Noise and Velveeta with babies on the way.

Tags: ao_flat_earth, Hypotenuse, Velveeta, White Noise, BigBlue, T.B., Tortuga, Bloomer, Oompa, Shiplap, Candyland, Gummi Bear, Hershey

Date: 2025-12-12
AO: ao_flat_earth
Q: Cheese ,
PAX: Cheese, Gummi Bear, Bloomer, Candyland, Jolly, Shiplap, Tortuga, White Noise, Homie, Samsonite, Oompa, Pine tar, Katniss FNGs: None
COUNT: 13
WOR: SSH and Abe P. and Down & Back

The Thang: Ultimate Frisbee

Moleskine: Grateful for newer PAX to the AO to play frisbee

COT: White Noise family and Jolly brother

Tags: ao_flat_earth, Cheese, Gummi Bear, Bloomer, Candyland, Jolly, Shiplap, Tortuga, White Noise, Homie, Samsonite, Oompa, Pine tar, Katniss

Date: 2025-12-11
AO: ao_dark_room
Q: Crack ,
PAX: Lakers, Beaker, Manhole, Banks, LeMond, Tortuga
FNGs: None
COUNT: 7
WOR: SSH, Bat Wings, Moroccan Night Clubs, Abe Vigodas, Merkins

The Thang:
Mosey to Hacksaw Ridge

Dora 123: merkins, BBSU, squats. Partner up, 50/100/150 reps per PAX in group. One PAX does reps, the other runs up Hacksaw. Slide back down the hill.

Mosey (the long way) to the shelter
Mike Tysons OYO
1min wall sit

Mosey to parking lot
10min of Mary – ring of fire, each PAX calls an exercise. Made it 1.5 times around the circle before time was called.

Moleskine:
“Do not put off until tomorrow what you can do today.”

COT:
Prayer for healing and recovery for those dealing with surgery/injury

Tags: ao_dark_room, Lakers, Beaker, Manhole, Banks, LeMond, Tortuga