Backblasts

Date: 2026-07-07
AO: Flat Earth
Q: Panda Express ,
PAX: Snatch (F3 Northwest HWY), Krampus, Shiplap, DQ, Pine tar, White Noise, Oompa, Y2K, Jolly, Bloomer, Cheese, Spielberg, Panda Express, Hypotenuse, Has Been, swish, frogger FNGs: None
COUNT: 17
Conditions:

WOR: ssh

The Thang:
frisbee
Moleskine:
have fun

Tags: Flat Earth, Snatch (F3 Northwest HWY), Krampus, Shiplap, DQ, Pine tar, White Noise, Oompa, Y2K, Jolly, Bloomer, Cheese, Spielberg, Panda Express, Hypotenuse, Has Been, swish, frogger

Date: 2026-07-07
AO: Mastodon
Q: Falsetto ,
PAX: The wet burrito, Stock boy, LeMond, Endo, Too Big To Fail (TBTF), C.Clark (Indy), Beaker, Big Mac, Falsetto, Audible FNGs: None
COUNT: 11
WOR:
– SSH ICx20
– Abe Vigodas IC x10
– Tin Soldiers ICx10
– Mountain Man Poopers ICx10
– Arm Circles, foreward/backward IC x10
– Seal Claps ICx10, Overhead Claps ICx10, Moroccan Nightclubs IC x10 – World’s greatest stretch 2x each leg

Farmer Carry Coupons to Cooties
-switch with partner every 15 strides

Thang 1: HardCORE workout**3 rounds
10 Supermans IC “up-2-3-down (count)”
20 American Hammers IC
30 sec side plank both sides

“Fight Fire with Fire”- Kansas
“All the Love in the World”- The Outfield

Thang 2: “Hold the Line!”
– 1 min bar hang, 1 min Asian squat
– 1 min bar hang, 1 min Asian squat
–
“Hold the Line”- Toto

Farmer Carry Coupons to top of Hoffa
-switch w/partner every 20 strides

Thang 3: Tabata (40s work 20s rest)
8min-8 exercises
**Bernie Sanders/Bear Crawl after completion

MAD BOMBS
Mountain Climbers
American Hammers
Dips
Blockees
Overhead Claps
Merkins
BBSU
Squats w/ coupon

Farmer Carry Coupons to Hamptons
switch w/ partner every 20 strides

Thang 3: Spitoon-o-Rama
– 100 Curls
– 100 Overhead Press
– 200 One-arm rows

Until time, repeat as necessary

Moleskine:
Back to the Basics in life:
Love God, Love others.
It’s not more complicated than that, but it’s also not as easy as that!
Loving ourselves seems to easily come first. True love is sacrificial. It’s easy to love things that are lovely. Challenge: Today choose AGAINST yourself. One sacrificial act

Tags: Mastodon, The wet burrito, Stock boy, LeMond, Endo, Too Big To Fail (TBTF), C.Clark (Indy), Beaker, Big Mac, Falsetto, Audible

Date: 2026-07-06
AO: Downrange
Q: DQ ,
PAX: Stock boy, Airpump, Dumpster, DQ, Portage, Lakers
FNGs: None
COUNT: 6
Conditions:
– Weather perfect for SANDEEBALLZ conditioning

WOR:
– SSH
– At the tiny soccer field, went back and forth with the following: – Jog
– High knees
– Butt kickers
– Karaokee
– Squat reverse shuffle
– Spiderman lunge
– Drinky birdies

The Thang:
We conditioned our bodies for SANDEEBALLZ. We worked on two primary physical components of the sport: – Rotational strength / stability
– Mode of transportation

Rotational Strength / Stability
In order to play SANDEEBALLZZ without hurting your back, you need a strong trunk to handle all the rotation and EXPLOSIVENESS that the game demands. With the core engaged, we performed controlled exercises targeting the muscles involved in these movements.

We rotated through a set of 3 exercises following a tabata 20s / 10s format. We went 5 rounds through each set of exercises

Set 1
– rotational swings
– rotational swing lunges
– cross leg / wide leg situps

Set 2
– inside out cleans
– outside in cleans
– american hammers

Resources for these exercises:
– https://www.youtube.com/watch?v=L1Hd8RbuBGY
– https://ultimatesandbagtraining.com/ultimate-sandbag-training-rotational-exercises/ –
Mode of Transportation
There are many legal ways to move in a match of SANDEEBALLZ. We split up and each went to half field and back with each of these legal movements: – Sandbag throw
– Bear crawls
– Murder bunnies
– Reverse murder bunnies

We finished with 5 sandees each OYO followed by some brief yoga / stretching.

Moleskine:
If you have a basement, how will it handle a storm when the power goes out? My wife and I spent much of our July 3rd bailing out water to (successfully!) avoid a flood until we could get our hands on a generator. We were very fortunate to have been home! Otherwise we would have had flooded.

Planning and purchasing materials required for installing a battery backup sump pump for when we’re not home became my weekend priority. Get yourself one if you don’t have one already!

Tags: Downrange, Stock boy, Airpump, Dumpster, DQ, Portage, Lakers

Date: 2026-07-06
AO: Tar Pit
Q: T-bone ,
PAX: T-bone, Krampus, LouGee, Panhandle, Too Big To Fail (TBTF), Jolly FNGs: None
COUNT: 6
Conditions: Perfect

WOR: motivators, AVs, picking daisies, runners stretch

The Thang:
Warm up lap
3 rounds:
1 lap with 10 thrusters, 20 sit-ups, 30 pushups, 40 squats (1 exercise at each corner) 1 lap AFAP
Cool down lap

Moleskine:
Simone Weil:
“Attention is the purest form of generosity” – give the people in front of you your full attention.

Tags: Tar Pit, T-bone, Krampus, LouGee, Panhandle, Too Big To Fail (TBTF), Jolly

Date: 2026-07-06
AO: Ground Zero
Q: Endo ,
PAX: Sparrow, Endo, Samsonite
FNGs: None
COUNT: 3
Conditions:

WOR: ssh, abe vigodas, runner stretch

The Thang: went north

Moleskine:
Mentioned the four areas of leadership development i recently heard when picking my daughter up at camp (f3 version in parenthesis)

Personal relationship with jesus (faith)
Grounded identity
Authentically connected
Intentionally Missional (positive impact)

Tags: Ground Zero, Sparrow, Endo, Samsonite

Date: 2026-07-04
AO: Flat Earth
Q: Cheese , Endo
PAX: LeMond, T.B., White Noise, Jolly, Stock boy, Samsonite, Portage, Ankles, Airpump, T-bone, Dumpster, Falsetto, Endo, Gummi Bear, Profesor, Sparrow, Cheese, LouGee, Too Big To Fail (TBTF), Hypotenuse, Mr Roboto, Homie, Pine tar, Beaker, Bostaff, Cookies, Hokka,knuckleball,gunga, air pump, fog, count, fun dip, profesor, sub2 FNGs: None
COUNT: 36
Conditions:

WOR:

The Thang:

Moleskine:

Tags: Flat Earth, LeMond, T.B., White Noise, Jolly, Stock boy, Samsonite, Portage, Ankles, Airpump, T-bone, Dumpster, Falsetto, Endo, Gummi Bear, Profesor, Sparrow, Cheese, LouGee, Too Big To Fail (TBTF), Hypotenuse, Mr Roboto, Homie, Pine tar, Beaker, Bostaff, Cookies, Hokka,knuckleball,gunga, air pump, fog, count, fun dip, profesor, sub2

Date: 2026-07-03
AO: Flat Earth
Q: Jolly ,
PAX: Cookies, T.B., Cheese, LouGee, Pine tar, Too Big To Fail (TBTF), Spokes, Swish, Hypotenuse, Shiplap, FroZone, DQ, Jolly, Panda Express, Arnold, KnuckleBall, DaCount, Dent FNGs: None
COUNT: 18
Conditions:
Sunny, Humid
WOR:
SSH, Down and Back
The Thang:
9v8 Ultimate (Cookies rucked the track)
Moleskine:
Have fun, be safe.

Tags: Flat Earth, Cookies, T.B., Cheese, LouGee, Pine tar, Too Big To Fail (TBTF), Spokes, Swish, Hypotenuse, Shiplap, FroZone, DQ, Jolly, Panda Express, Arnold, KnuckleBall, DaCount, Dent

Date: 2026-07-03
AO: Ground Zero
Q: Endo ,
PAX: Mr Roboto, T-bone, Cottontail, LeMond, Stock boy, Endo, Sub2 FNGs: None
COUNT: 7
Conditions: flooded

WOR: abe vagodas and vigorous stretching to “Chariots of Fire” theme from Vangelis

The Thang: Ran the backdoor way to 7 gables and encountered a park under water. Took a backdoor to the backdoor and still had to leap over a stream. Exited via the “suburban jungle”. 3 of us had time for IHAB. Started the workout with namorama and moleskin.

Moleskine: where did we in America come from? All over, but i gave a bit of history about the brownists and puritans and some of my own welsh, scottish and german immigrant history.

Tags: Ground Zero, Mr Roboto, T-bone, Cottontail, LeMond, Stock boy, Endo, Sub2

Date: 2026-07-02
AO: Mastodon
Q: Sparrow ,
PAX: Mr Roboto, Samsonite, Cookies, Hancock, Homie, Stock boy, Sparrow, What, Big Mac, Endo, Archive, Knuckleball, Sub-2 FNGs: None
COUNT: 13
Conditions:

WOR: warmups. 50 SSH. MMP’rs etc.

Thing 1: Duck jousting, 3 rounds.
MVD: stockboy

Thing 2: AngryBirds
Team A runs up the hill and stacks boxes.
Team B does a Pax Carry and drops the carried Pax near the boxes. Wherever the carried pax lands, he anchors one foot and swats boxes with a flat hand (no opposable thumbs.) Throwing is allowed if the box isn’t gripped. Box Stacking stops when the first box is swatted.
Points awarded to team A if any box is still stacked at the end.

Several rounds of pax carry, and two of bearcrawl.

Recovery burpee interlude.

(Notes on the game: it wasn’t as grueling as I thought, if you weren’t carrying a pax)

Cooldown: “Africa” by Toto. Burpee every time he says “I get knocked down”

Moleskin:
Mitch hedberg: I used to use drugs. I still use drugs, but I also used to.

Getting preached at doesn’t work as well as I’d like, but discovery learning sinks in deep.

You may have a million questions in your head, but focus on the few things you know for sure.

Tags: Mastodon, Mr Roboto, Samsonite, Cookies, Hancock, Homie, Stock boy, Sparrow, What, Big Mac, Endo, Archive, Knuckleball, Sub-2

Date: 2026-07-02
AO: Dark Room
Q: Lakers ,
PAX: Jolly, Noodles, Manhole, Banks, Brainfog, Beaker, Da Vinci, Framed, LeMond, Toto, Lakers FNGs: None
COUNT: 11
Conditions: 78 degrees with a strong chance of gnats

WOR:
Mosey around parking lot

5 George Washington Wobbles (w/coupon R lunge, L lunge, Squat, Blockee)

Head to playground

The Thang:
Single Leg Thangs
12 Coupon 1-Leg Squats – R (On Q)
12 Coupon 1-Leg Squats – L (On Q)
12 Coupon 1-Leg Calf Raise – R (On Q)
12 Coupon 1-Leg Calf Raise – L (On Q)
12 Coupon 1-Leg Box Squats – R (On Q)
12 Coupon 1-Leg Box Squats – L (On Q)
12 Coupon 1-Leg Pickle Pointer – R (On Q)
12 Coupon 1-Leg Pickle Pointer – L (On Q)
12 Coupon 1-Leg Side Lunge – R (On Q)
12 Coupon 1-Leg Side Lunge – L (On Q)

Broad Jumps – 30 Yards (OYO)
10 Burpees (OYO)
Toy Soldiers – 30 Yards back (OYO)

Single Arm Thangs
15 Coupon 1-Arm Chest Press – R (On Q)
15 Coupon 1-Arm Chest Press – L (On Q)
12 Coupon 1-Arm OH Press – R (On Q)
12 Coupon 1-Arm OH Press – L (On Q)
12 Coupon Offset Merkins – R on Coupon (On Q)
12 Coupon Offset Merkins – L on Coupon (On Q)
15 Coupon 1-Arm Shrug – R (On Q)
15 Coupon 1-Arm Shrug – L (On Q)
12 Coupon 1-Arm Bent-over Row – R (On Q)
12 Coupon 1-Arm Bent-over Row – L (On Q)

Crawl Bear 30 Yards (OYO)
10 Burpees (OYO)
Bear Crawl30 Yards (OYO)

Copperhead Thangs
20 Coupon CH Chest Press (IC)
12 Coupon CH Squats (IC)
12 Coupon CH Shrugs (IC)

MARY

Short Scout Run to cool off

Moleskine:
Reject the labels and boxes other place upon you. Right vs left is a false dichotomy, be you.

One of our greatest freedoms is the right to vote, and everyday our choices are a vote for the person we want to become.

Become the person you want to be, not who others tell you you are.

Tags: Dark Room, Jolly, Noodles, Manhole, Banks, Brainfog, Beaker, Da Vinci, Framed, LeMond, Toto, Lakers