Backblasts

Date: 2025-12-08
AO: ao_tar_pit
Q: Jolly ,
PAX: Tortuga, Panhandle, T-bone, DQ, Katniss
FNGs: None
COUNT: 6
WOR:
SSH
Abe Vigoda
Arm circles
Seal claps
Overhead claps
The Thang:
Mosey around the school before heading to the spa for some circuit work.

We had five stations with a pacer. The pacer ran down the ramp did five burpees and then ran back up.

Circuit 1:
Thrusters
Low plank
Merkins
Goblet Squats
Rows (two coupons/one in each hand)

Circuit 2:
Lunges w/coupon
Blockees
Curls
Skull crushers
Calf raises with coupon in each hand

Did each circuit two times

Finished with some Mary:
Crunchy frogs
Leg lifts
Oblique crunches
BBSU
Flutters
Low plank

Moleskine:
Work hard, have fun, be kind to your Ms, kids grow up fast or any other standard Jolly moleskine.

COT: yes

Tags: ao_tar_pit, Tortuga, Panhandle, T-bone, DQ, Katniss

Date: 2025-12-06
AO: ao_mastodon
Q: Bloomer ,
PAX: Falsetto, Too Big To Fail (TBTF), Jailbreak, Bloomer
FNGs: None
COUNT: 4
WOR: side straddle hop, copperhead merkins, toy soldiers, stretch on own

The Thang: 11s heading to pool. 10 merkins and 1 squat and so on at every light pole.

11 min of EMOM exercises. High Knees, Plank Jacks, Side Straddle Hops, Merkins, Squat Jumps, Mountain Climbers, Squats, Plank, Flutter kicks, Merkins, BBS.

11s again around the lake. For every remaining light pole back to the shop we alternated one and three Burpee’s.

12 min EMOM in shop. 2 rounds of Derkins, Step Ups, Dips, Irkins, squats, Plank

Ran up Hoffa for 10 merkins and back to the flag for some stretching.

Moleskine: Finish. Don’t cheat yourself or go halfway. Finish the job.

COT: Falsetto kiddo, marriages to flourish

Tags: ao_mastodon, Falsetto, Too Big To Fail (TBTF), Jailbreak, Bloomer

Date: 2025-12-06
AO: downrange
Q: Stock boy ,
PAX: Stock boy, @Suds, @Slip Knot
FNGs: None
COUNT: 3
WOR:
T-Bone burpees, copperhead squats, copperhead merkins, toy soldiers, SSH

The Thang:
We did spittoon/grinder style reps of 16 exercises with a warm-up/cool-down lap between each.

1. 200 curls
2. 200 goblet squats
3. 200 nut crackers
4. 200 presses
5. 200 calf-raises
6. 100 right-handed rows
7. 100 left-handed rows
8. 100 right-leg lunge squats
9. 100 left-leg lunge squats
10. 100 right-side bends
11. 100 left-side bends
12. 100 right-hand presses
13. 100 left-hand presses
14. 100 right-leg calf raises
15. 100 left-leg calf raises
16. 200 Popeyes

We ended with Mary

Moleskine:
Show patience and grace to your loved ones

COT:
Grace, patience, and healing for family relationships

Tags: downrange, Stock boy, @Suds, @Slip Knot

Date: 2025-12-05
AO: ao_flat_earth
Q: Samsonite ,
PAX: Tortuga, Banks, Sparty, Homie, BigBlue, Cheese, Jolly, Candyland, DQ, White Noise, Bloomer, Samsonite FNGs: None
COUNT: 12
WOR: Over and back

The Thang: Run around with grace and joy

Moleskine: “Everyone is more than the worst thing they have ever done.” – Bryan Stevenson

COT: Dan Treier (prof at Wheaton College battling cancer), Friend of Jolly’s M, Sparty’s dad

Tags: ao_flat_earth, Tortuga, Banks, Sparty, Homie, BigBlue, Cheese, Jolly, Candyland, DQ, White Noise, Bloomer, Samsonite

Date: 2025-12-06
AO: ao_flat_earth
Q: Panda Express ,
PAX: Shiplap, Jolly, Oompa, Jack, Gummi Bear, T.B., Bloomer, Hypotenuse, Tortuga, White Noise, Samsonite, Candyland, Cheese, Panda Express FNGs: None
COUNT: 14
WOR:
ssh, there and back
The Thang:
frisbee
Moleskine:
have fun
COT:

Tags: ao_flat_earth, Shiplap, Jolly, Oompa, Jack, Gummi Bear, T.B., Bloomer, Hypotenuse, Tortuga, White Noise, Samsonite, Candyland, Cheese, Panda Express

Date: 2025-12-02
AO: ao_mastodon
Q: Bloomer ,
PAX: Samsonite, Sparrow, Too Big To Fail (TBTF), LeMond, Falsetto, DQ, Dead drop FNGs: None
COUNT: 8
WOR: side straddle hops, imperial walkers, arm, circles, toy, soldiers, copperhead, squats, stretch on your own

The Thang:

We did in cadence exercises to warm up. Curls, overhead presses, goblet squats.

Partner up. One person Farmer carries two coupons to the light pole while the other partner runs ahead to the light pole and does squats. We alternated squats and lunge walks at each light pole all the way to the pool.

In the parking lot, we changed up the routine. One partner did an exercise while the other partner ran all the way to the end of the parking lot and back. Then they switched. We cycled through the exercises: big boy, situps, overhead press, Merkins, Burpee‘s, squats.

We did a ring of fire of 80 push-ups and then I changed it to 100.

We finished our workout by having partners Farmer carry and alternate exercise exercises at each light pole all the way back to the flag.

We ended with doing a ring of fire of 90 push-ups then I changed it at the end to 110. We did a little stretching to help our bodies out to close.

Sparrow and dead drop did a bunch of hills and sledding the whole time for their workout.

Moleskine: No pain. No gain. It’s in the struggle and challenge that we grow.

COT: prayer for a woman in a coma overseas. Prayer for Falsetto’s son coming back for the spring semester. Prayer for Wheaton professor who is diagnosed with cancer.

Tags: ao_mastodon, Samsonite, Sparrow, Too Big To Fail (TBTF), LeMond, Falsetto, DQ, Dead drop

Date: 2025-12-05
AO: ao_ground_zero
Q: Dumpster ,
PAX: Toto, Manhole, Da Vinci, Panhandle, Mr Roboto, Mr. Bean, HOA (F3KC), LeMond, Beaker, Dumpster, Endo FNGs: None
COUNT: 11
WOR:

Follow the leader to “Roll Out the Barrel”
– 4 min song

SSH
Arm leg stretch x2
Jogging arm circles
Michael Phelps
Goofballs
Solo Polka dancing
OYO stretching

The Thang: Runners ran on Child’s Street, Ruckers went North on the path (I think?)

Moleskine:
Be present and put your phone down. I am guilty of being on my phone too much- email, texting, Instagram, slack, bank account, messenger, news, YouTube, etc… My wife reminds me to be present. I need be more selective about when and how I use technology.

If I had more time, I would have read this:

In addition to National Repeal Day…. Celebrating the end of Prohibition.

“It is also National Communicate with Your Kids Day, which is a wonderful occasion celebrated on December 5th each year.
It’s a day that underlines the importance of building strong communication bridges between parents and their children.
Starting conversations, listening intently, and understanding each other better are the core ideals of this day. It emphasizes the role of communication in nurturing a child’s ability to express themselves confidently across all stages of life.

The day came into being with a focus on reminding families of the power of open and honest dialogue. It encourages taking a break from the daily rush to truly connect with your children, share thoughts, listen to their experiences, and understand their feelings.
It’s not just about talking; it’s about fostering an environment where every family member feels heard and valued. This foundation of trust and understanding can significantly impact children’s emotional and social growth, making them feel more secure and confident.
Celebrating this day can take many forms, from planning technology-free days to engaging in fun activities like board games or nature walks that promote conversation.”

COT:
Moment of silence – then prayer read aloud

In This Time of Waiting (Advent Prayer)

In this time of waiting, may we hold the world in our hearts. In this time of waiting, may we hold each other’s hands.
In this time of waiting, may we be thoughtful and introspective. In this time of waiting, may we delight in the darkness and all it teaches us.
In this time of waiting, may we rekindle the fires of hope, love, joy, and peace within ourselves and our communities. In this time of waiting, may we become ready for the coming day.

By Cricket Hall

Tags: ao_ground_zero, Toto, Manhole, Da Vinci, Panhandle, Mr Roboto, Mr. Bean, HOA (F3KC), LeMond, Beaker, Dumpster, Endo

Date: 2025-12-04
AO: ao_mastodon
Q: Da Vinci ,
PAX: T-bone, Tortuga, SAGA, Banks, Jolly, Panhandle, Dumpster, Jailbreak, Captain Crunch, Too Big To Fail (TBTF), Da Vinci FNGs: None
COUNT: 11
Warmorama to https://www.youtube.com/watch?v=U82J_6U6DqU

Krampus Curl Fest: Get your curls on while the rest of us do burpees to Advent music. We rest when the all biceps are toasted.

Thang:
Between rounds: Hit Krampus with Disc and 1 Sprint
Not Hit Krampus is 2 Sprints

ROLL THE DIE OF DEATH NO COUPON (with Advent Music)
1. hand release merkens
2. merkens
3. Diamond merkins
4. Jump squats
5. Flying squirrels
6. Burpees
7. LBCs
8. Flutters
9. Box cutters
10. Leg lifts
11. hand release merkens
12. merkens
13. Diamond merkins
14. Jump squats
15. Flying squirrels
16. Burpees
17. LBCs
18. Flutters
19. Box cutters
20. Leg lifts

Moleskin:
after die of death Q Source molekskin….

Summary of Arthur Brooks’ https://www.amazon.com/Build-Life-You-Want-Science/dp/0593545400/ref=sr_1_1?hvadid=658443648904&hvdev=c&hvlocphy=9021519&hvnetw=g&hvqmt=e&hvrand=3170467818643703119&hvtargid=kwd-420263501740&hydadcr=14840_13352664&keywords=build+the+life+you+want&qid=1701953888&sr=8-1. “Happiness is not a destination. Happiness is a direction. We won’t find complete happiness on this side of heaven. This is good news. We can stop wondering what’s wrong with us.” He prefers the term “Happierness.” The macronutrients of happiness are enjoyment, satisfaction, purpose
Enjoyment takes an urge for pleasure and adds two important things; Communion and consciousness.. Thanksgiving dinner. Pleasure is animal, enjoyment is human. Don’t settle for pleasure, but rather make it into enjoyment.
Satisfaction. The thrill of accomplishing a goal you worked for. When you do some difficult or painful and it meets its life’s purpose. It doesn’t come without work or sacrifice.
Purpose This is the realm of meaning… purpose leads to the transcendent. True purpose almost always entails suffering.
Each of these has some pain in them. Happiness and sadness can co-exist. You cannot eradicate your feeling of unhappiness to get happier.

COT: Prayers for Dan, for a co-worker on disability, for a young woman in distress

Tags: ao_mastodon, T-bone, Tortuga, SAGA, Banks, Jolly, Panhandle, Dumpster, Jailbreak, Captain Crunch, Too Big To Fail (TBTF), Da Vinci

Date: 2025-12-03
AO: ao_ground_zero
Q: LouGee ,
PAX: Audible, Mr. Bean, Ankles, Dumpster, Too Big To Fail (TBTF), Manhole, LouGee FNGs: None
COUNT: 7
WOR:
Arm Circles (f-b) 12x/13x, SSH x 25, Squats x 11, Plank – 60 sec The Thang:
Walked and talked (some with vests) through downtown Wheaton Moleskine:
Show up! Be present, it’s 90% of participation.
COT:
60 seconds of silence.
Announcements – Christmas Party (Panhandle), Poker night (Banks), Feed the Need (Dumpster) – check the 2nd-f & 3rd-f channels for details/RSVPs

Tags: ao_ground_zero, Audible, Mr. Bean, Ankles, Dumpster, Too Big To Fail (TBTF), Manhole, LouGee

Date: 2025-12-02
AO: ao_flat_earth
Q: Cheese , Jack
PAX: Cheese, Tortuga, Jolly, White Noise, Banks, Hypotenuse, Jack, Katniss FNGs: None
COUNT: 8
WOR: SSH & Down & Back

The Thang: Ultimate Frisbee

Moleskine: For families to be close and healthy

COT:

Tags: ao_flat_earth, Cheese, Tortuga, Jolly, White Noise, Banks, Hypotenuse, Jack, Katniss