Backblasts

Date: 2026-04-02
AO: Mastodon
Q: Dumpster ,
PAX: Jailbreak, Stock boy, Tortuga, Toto, Sparrow, Dumpster, Audible FNGs: None
COUNT: 7
WOR:
To music

Singing in the Rain – Gene Kelly

Imperial Walkers
Toy Soldiers
SSH
Arm Circles
Michael Phelps
OYO Stretching

The Thang:

➡️ Mosey to SHOP

Have You Ever Seen The Rain – Creedence Clearwater Revival

Arm Curls on verse
Goblet Squats on Chorus “I wanna know”

The Rain Rain Rain Came Down Down Down – Winnie the Pooh

Tiptoe Coupon Walk
Lunges with Coupons

Raindrops Keep Falling on my Head – BJ Thomas

Skull Crushers – 1.5 mins
Flutter Kicks with Coupon on belly – 1.5 mins

Rain Dance – Marian Hill Remix

Coupon Bench Lifts with calf raises
Coupon Transition Squats

Flood – Jars of Clay

BBSUs
Swimmers (on Chorus)

🧑‍🤝‍🧑Partner Exercises

Set Fire to the Rain – Adele

Partner coupon swings
Imperial walkers on Chorus “But I set fire to the rain”

Rain – The Beatles

Partners – One pax does 10 salt shakers or grave diggers (2 is 1) while the other does calf raises- pass coupon and switch

Solo exercises

Echoes in Rain – Enya

Plank on table with alternating leg lifts
Reverse plank with alternating leg lifts

Umbrella – DJ Dark & Ella

Coupon Step overs
Military Presses on Chorus

Rhythm of the Rain – The Cascades

Team weave with Coupon

Moleskine:

The Beatitudes – from Matthew 5:3-10

Blessed are the poor in spirit, for theirs is the kingdom of heaven. Blessed are those who mourn, for they shall be comforted.
Blessed are the meek, for they shall inherit the earth.
Blessed are those who hunger and thirst after righteousness, for they shall be satisfied.
Blessed are the merciful, for they shall obtain mercy.
Blessed are the pure in heart, for they shall see God.
Blessed are the peacemakers, for they shall be called children of God. Blessed are those who suffer persecution for righteousness’ sake, for theirs is the kingdom of heaven.

COT:

Open pax prayers & Amen

—————

*Also… Sidenote- I think people rarely read these backblasts… but if you do manage to read this one and you are seeing and comprehending this last bit of text, send me a private message with the password “MJ” and I will give you a small but special prize. 😉

Tags: Mastodon, Jailbreak, Stock boy, Tortuga, Toto, Sparrow, Dumpster, Audible

Date: 2026-04-01
AO: Ground Zero
Q: Crack ,
PAX: Cheap Shot, Cookies, Samsonite, Stock boy, Crack
FNGs: None
COUNT: 5
WOR:
SSH, Abe Vigodas, Tappy Taps, Stretch OYO

The Thang:
We rucked the Lincoln Marsh loop

Moleskine:
Your efforts bear fruit. YHC waxed poetic about watching my adult children succeed in little things. I’m sure Archive’s moleskin would have been better.

COT: IYKYK

Tags: Ground Zero, Cheap Shot, Cookies, Samsonite, Stock boy, Crack

Date: 2026-03-31
AO: Dark Room
Q: Flower Boy ,
PAX: Portage, Toto, Beaker, Crack, Lakers, Framed, Flower Boy FNGs:
COUNT: 7
WOR:
Arm circles
Seal claps
Overhead claps
Picking daisies

The Thang:
Elevens: Blockies and Goblet Squats
Howling monkeys
Scout run around the park
Failure to launch
Focus on the negatives: Curls, Goblet Squats, Overhead Press M.A.R.Y

Moleskine:
Be the one to initiate reconciliation.

COT:
IYKYK

Tags: Dark Room, Portage, Toto, Beaker, Crack, Lakers, Framed, Flower Boy

Date: 2026-03-23
AO: Ground Zero
Q: Ankles ,
PAX: Cookies, Endo, Stock boy, Too Big To Fail (TBTF), Flower Boy, Samsonite, Mr Roboto, Ankles, Beaker, Manhole FNGs:
COUNT: 10
The Thang:
Run/ruck

Tags: Ground Zero, Cookies, Endo, Stock boy, Too Big To Fail (TBTF), Flower Boy, Samsonite, Mr Roboto, Ankles, Beaker, Manhole

Date: 2026-03-31
AO: Flat Earth
Q: Tortuga ,
PAX: Homie, DQ, Candyland, Tortuga, Panda Express, Bloomer, Da Count FNGs:
COUNT: 7
WOR: check

The Thang: 3v4 short field with variations including make it take it, all PAX touch the disc for each score, add a pass before each new score (our first score took 4 passes, the next score must be at least 5, etc)

Moleskine: be good to your M and 2.0s

COT: prayers for Cookies M, DQ’s father in law

Tags: Flat Earth, Homie, DQ, Candyland, Tortuga, Panda Express, Bloomer, Da Count

Date: 2026-03-31
AO: Mastodon
Q: Mr Roboto ,
PAX: Sparrow, Stock boy, Audible, LeMond, Samsonite, Mr Roboto, Jailbreak FNGs:
COUNT: 7
Playlist:
https://open.spotify.com/playlist/1uDvKbm35hAl58r9uO4DL0?si=FKmnrtGVRNSR2H6_vDtxrA&pi=secq8tXpTAehs

WOR:
SSHs, Imperial Walkers, Mountain Climbers, Arm Circles (forward and backward) to the beat of Da Funk

The Thang:
Each exercise set matches up with a song on the playlist.
– Plank and merkins to Intro
– Squats and Overhead band pull downs to Awake
– Flutters with parking lot laps (in partners) to Toast
– Gerkins (thanks, Lakers) and plank jacks to Wildcat
– Freddy Mercurys with laps (in partners) to Better Off Alone
– Bonnie Blairs and outward band pulls (elbows in at sides) to September (no, not that one) – Al Gore and Abe Vigodas to Seventeen Years
– Mountain Man poopers in rhythm to Sandstorm

Moleskine:
Atomic Habits – Choosing to make small changes can open up big rewards. With F3, the small change is getting ready for bed earlier, which opens up waking up on time for the beatdowns.

COT:
Jailbreak work, Cookies M, Sparrow return, more

Tags: Mastodon, Sparrow, Stock boy, Audible, LeMond, Samsonite, Mr Roboto, Jailbreak

Date: 2026-03-24
AO: Mastodon
Q: DQ ,
PAX: DQ, Big Mac, Endo, Stock boy, LeMond, Samsonite, Ankles FNGs: None
COUNT: 7
Thang 1
Run up and down Hoffa, spittoon an exercise
– 100 blockees
– 200 swimmers press
– 300 single arm rows

Thang 2
At cooties. 3 rounds each. 5/10/15 reps

Round 1
• Pull ups
• tricep extensions
• coupon swings

Round 2
• Pull ups
• We’re not worthy
• goblet squats

DQ’s Physical Therapy Break
• Bird dogs
• dead bugs
• American hammers
• side plank leg raise
• plank toe taps

Round 3
• Pull ups
• hello merkins
• WW2 sit ups

Moleskine
Ecclesiastes 3:1-11 ESV
[1] For everything there is a season, and a time for every matter under heaven: [2] a time to be born, and a time to die; a time to plant, and a time to pluck up what is planted; [3] a time to kill, and a time to heal; a time to break down, and a time to build up; [4] a time to weep, and a time to laugh; a time to mourn, and a time to dance; [5] a time to cast away stones, and a time to gather stones together; a time to embrace, and a time to refrain from embracing; [6] a time to seek, and a time to lose; a time to keep, and a time to cast away; [7] a time to tear, and a time to sew; a time to keep silence, and a time to speak; [8] a time to love, and a time to hate; a time for war, and a time for peace. [9] What gain has the worker from his toil? [10] I have seen the business that God has given to the children of man to be busy with. [11] He has made everything beautiful in its time. Also, he has put eternity into man’s heart, yet so that he cannot find out what God has done from the beginning to the end.

God uses all seasons for your good. You can trust in God to deliver you through. He was here at the beginning, he knows how everything ends, he knows about everything in between. Nothing is new to him. Trust in him to sustain you through it all.

COT
IFYKYK

Tags: Mastodon, DQ, Big Mac, Endo, Stock boy, LeMond, Samsonite, Ankles

Date: 2026-03-30
AO: Tar Pit
Q: Panhandle ,
PAX: Homie, T-bone, Jolly, Big Mac, Portage, Panhandle, Da Vinci, Tortuga, Falsetto FNGs: None
COUNT: 9
WOR: SSHs, Abe Vigodas, copperhead squats, arm stretches, lap around the track

The Thang:

Headed over to the track and did a variety of Dan Taylors (1 rep of one exercise followed by 4 reps of another, then 2 and 8, and so on until you reach 8 and 32). Pax finished off the lap and then did a spittoon of an ab exercise.

Exercises:
burpees & lunges with 350 BBSs spittoon-style
squats & bear crawls (2-1) with 350 leg lifts spittoon-style thrusters & rifle carry (2-1 steps) with 350 crunchy frogs
coupon swings & side lunges with LBCs (didn’t get there)

Moleskine:
Monday of Holy Week is when Jesus clears out the temple. We often make reference to it to justify our own anger and judgment. We should instead think about what needs clearing out in our lives, as we profane those.

COT: Giggles’ son Wesley, wars

Tags: Tar Pit, Homie, T-bone, Jolly, Big Mac, Portage, Panhandle, Da Vinci, Tortuga, Falsetto

Date: 2026-03-30
AO: Ground Zero
Q: SAGA , SAGA
PAX: SAGA, Cheap Shot, Manhole, Endo, Samsonite, Stock boy, Crack, Mr Roboto, Ankles FNGs:
COUNT: 9
WOR: yup

The Thang: yup

Moleskine: What is there are no interruptions, only opportunities?

COT: travel, health, jobs

Tags: Ground Zero, SAGA, Cheap Shot, Manhole, Endo, Samsonite, Stock boy, Crack, Mr Roboto, Ankles

Date: 2026-03-30
AO: Ground Zero
Q: SAGA , SAGA
PAX: SAGA, Cheap Shot, Manhole, Endo, Samsonite, Stock boy, Crack, Mr Roboto, Ankles FNGs:
COUNT: 9
WOR: yup

The Thang: yup

Moleskine: What is there are no interruptions, only opportunities?

COT: travel, health, jobs

Tags: Ground Zero, SAGA, Cheap Shot, Manhole, Endo, Samsonite, Stock boy, Crack, Mr Roboto, Ankles