Backblasts

Date: 2026-10-12
AO: Tar Pit
Q: Panhandle ,
PAX: T-bone, Jolly, Big Mac, SAGA, Da Vinci, Spielberg, Panhandle FNGs: None
COUNT: 7
Conditions: warm and breezy

WOR: good mornings, SSHs, abe vigodas, stretch oyo

The Thang:

1. AMRAP for 15 minutes: 20 calf-raises, 20 goblet squats, 20 box-jumps/step-ups, and sprint up stairs
2. TABATA for 10 minutes (20 seconds work, 10 seconds rest): BBSs, leg lifts, box cutters, J-LOs
3. TABATA for 10 minutes (20 seconds work, 2 seconds rest): bicycles on side, clamshells, side leg raises

Moleskine: be intentional about keeping in touch with parents, kids, etc.

Tags: Tar Pit, T-bone, Jolly, Big Mac, SAGA, Da Vinci, Spielberg, Panhandle

Date: 2026-10-12
AO: North Beach
Q: LouGee ,
PAX: Lakers, DQ, LouGee, Beaker
FNGs: None
COUNT: 4
Conditions:
58 degrees, 90% humidity, 6 mph winds from the South, fair skies WOR:
20x SSH, 10x Arm Circles (f-b), Flying Nun (OYO to the curb and back) The Thang:
Repeat round until time (~6 minutes); 3 stations
Round 1: 10x Burpees, 15x Back rows, 20x Curls (Squat walk between stations) Round 2: 10x High Pull, 15x Chest Press, 20x Dips (Lunge walk between stations)
Round 3: 10x Thrusters, 15x Back Rows, 20x Merkins (Side lunge walk-alt each step between stations)
Round 4: Single Deadlift (5x each side), 15x Hammers (2-1), 20x Plank with pulls (Reverse Lunge walk between stations) Round 5: 10x Over the should throw, 15x Obliques (l-r), 20x WWIII
Bonus Round: Group wall sit, pass the sandbag to each pax until we got 50 passes

Moleskine:

Tags: North Beach, Lakers, DQ, LouGee, Beaker

Date: 2026-10-12
AO: Ground Zero
Q: Mr Roboto ,
PAX: Flower Boy, Endo, Audible, Mr Roboto
FNGs:
COUNT: 4
Conditions:
Very dark…it’s definitely fall now. 61° to start off a warmer day for October.

WOR:
Goofballs x10
Tappy Taps x10
Abe Vigodas x10
At this point, YHC realized that the two who would be running had also run to the AO, taking away the necessity of a formal WOR.

The Thang:
2×2 run/ruck north. Ruckers went through the marsh.

Moleskine:
It’s never too late to start a family tradition. We’re starting a pizza and game night Friday. Low pressure, easy to extend or cut short depending on how we all feel.

Tags: Ground Zero, Flower Boy, Endo, Audible, Mr Roboto

Date: 2026-10-10
AO: Mastodon
Q: Mr Roboto ,
PAX: Endo, Too Big To Fail (TBTF), Mr Roboto
FNGs:
COUNT: 3
Conditions:
Partly cloudy + 58°

WOR:
Copperhead Squats x10
Batwings x10 (the usual suspects)
Michael Phelps OYO
Stretch OYO

The Thang:
Grab your coupons and head to the first light post.
Everyone rotates through three roles:
– Rifle carry + exercise
– Bear crawl
– Exercise + Farmer carry
The exercises to do were 5 Merkins, 5 BBSUs, and 5 burpees. The rifle carrier immediately moves to the next light post and does the exercises. The bear crawler also immediately starts to bear crawl to the next light post and does Merkins or rests—there wasn’t much time for them to do anything. The farmer carrier first does all the exercises at the light post before moving to the next one. When the farmer carrier arrives, everyone stops and rotates roles.

Finished with 5 Minutes of Mary.

Moleskine:
When you fall out of the habit of F3 due to sickness or other circumstances, jump back in ASAP. Modify as necessary.

Tags: Mastodon, Endo, Too Big To Fail (TBTF), Mr Roboto

Date: 2026-10-10
AO: Flat Earth
Q: Banks ,
PAX: Panda Express, Gummi Bear, Oompa, Knuckleball, Shiplap, Banks, Big Mac, Chippy, Y2K, Rosetta, Bloomer, Tortuga, Jolly FNGs: None
COUNT: 13
Conditions:

WOR:yes

The Thang:ultimate

Moleskine: Mike Ditka – God wouldn’t have given you arms if you were meant to play soccer

Tags: Flat Earth, Panda Express, Gummi Bear, Oompa, Knuckleball, Shiplap, Banks, Big Mac, Chippy, Y2K, Rosetta, Bloomer, Tortuga, Jolly

Date: 2026-10-09
AO: Ground Zero
Q: Dumpster , Pacecar
PAX: Pool Boy, Dumpster, Da Vinci, SAGA, Beaker, Cottontail, Stock boy, Toto, Topham, Endo, Panhandle, LeMond, Pacecar, Cheap Shot, T-bone, The wet burrito, Crack, Tenderfoot, Comp FNGs: None
COUNT: 19
Conditions: Splendid Run/ Ruck Weather

WOR:
If you read the preblast, today October 9 is National Moldy cheese day, national sneaker day, International beer and pizza day, and Lief Erikson day.

Leif Erikson Day is an annual observance celebrated on October 9 in the United States and parts of Canada to honor the Norse explorer Leif Erikson and celebrate Nordic-American heritage.

Leif Erikson, and the Norse led a voyage to North America to or what is now modern-day Newfoundland, Canada) around 1000 AD—roughly 500 years before Christopher Columbus.

Warmorama – Follow the leader to “Leif Erikson” by SKALD OF VALHALLA

Running Arm Circles
Imperial Skippers
SSHs
Good mornings
10 Merkins
Runners Stretch right
Runners Stretch left
OYO stretching

The Thang:

Most pax ran and a few rucked —> East & back

Moleskine:

Keep your expectations low… and you’ll be less disappointed about things in life. Expect things to go wrong… and when they don’t… consider it a bonus!

Tags: Ground Zero, Pool Boy, Dumpster, Da Vinci, SAGA, Beaker, Cottontail, Stock boy, Toto, Topham, Endo, Panhandle, LeMond, Pacecar, Cheap Shot, T-bone, The wet burrito, Crack, Tenderfoot, Comp

Date: 2026-10-09
AO: Flat Earth
Q: Cheese , Swish
PAX: Swish, Panda Express, Pine tar, Pancake, Oompa, LouGee, Shiplap, Spokes, Rosetta, Yo-Yo, DQ, Banks, Big Mac, Jolly, Cheese, BigBlue, Tortuga, D’Count, Y2K, @bolt, @frogger, @cappy, @chopsticks, @drift FNGs: 1 @drift
COUNT: 24
Conditions:
Crisp Fall Friday
WOR:
SSH, ABE’s, Down & Back
The Thang:
Ultimate Frisbee on 2 fields
Moleskine: CS Lewis frequently wrote about the dangers of modern busyness, endless noise, and the pressure to rush through life. His philosophy centered on living deliberately, embracing silence, and finding joy in ordinary moments.

Tags: Flat Earth, Swish, Panda Express, Pine tar, Pancake, Oompa, LouGee, Shiplap, Spokes, Rosetta, Yo-Yo, DQ, Banks, Big Mac, Jolly, Cheese, BigBlue, Tortuga, D’Count, Y2K, @bolt, @frogger, @cappy, @chopsticks, @drift

Date: 2026-10-08
AO: Dark Room
Q: perculator ,
PAX: Framed, Noodles, Body Double, Toto, Oompa, Crack, What-‘., Brainfog, perculator, Lakers, Beaker, Flower Boy, Manhole, Stiff FNGs: 1 Stiff
COUNT: 14
Conditions:
Dark but comfortable
WOR:

The Thang:

Moleskine:
You got one day to die and every day to live

Tags: Dark Room, Framed, Noodles, Body Double, Toto, Oompa, Crack, What-‘., Brainfog, perculator, Lakers, Beaker, Flower Boy, Manhole, Stiff

Date: 2026-10-08
AO: Mastodon
Q: Da Vinci ,
PAX: Endo, Tortuga, Too Big To Fail (TBTF), Big Mac, DQ, Dumpster, Da Vinci, Cheese, Tenderfoot, Jolly, Stock boy, Rosetta, Falsetto FNGs: None
COUNT: 13
Conditions: Perfect fall day

WOR: Follow the leader to I-Pop

The Thang: THE ICOCAHEDRON OF INTENSITY to I-POP,

Moleskine: Friend of mine who is a chaplain walked into a room of a 43 year old dying man who didn’t want to see him. “My religion is golf… the golf course is my church.” The chaplain’s reply, “No it’s not – it’s your cathedral.” What followed was a conversation about how he golfed with his father, and now with his sons. This began a friendship that led to the man becoming open to faith as he never would have been.

Tags: Mastodon, Endo, Tortuga, Too Big To Fail (TBTF), Big Mac, DQ, Dumpster, Da Vinci, Cheese, Tenderfoot, Jolly, Stock boy, Rosetta, Falsetto

Date: 2026-10-06
AO: Dark Room
Q: Manhole ,
PAX: Flower Boy, Beaker, Body Double, Oompa, Toto, Brainfog, Noodles, Lakers, Framed, Manhole FNGs:
COUNT: 10
Conditions: Nice!

WOR: We sure did

The Thang: Self explanatory

Moleskine: Don’t react, respond accordingly

Tags: Dark Room, Flower Boy, Beaker, Body Double, Oompa, Toto, Brainfog, Noodles, Lakers, Framed, Manhole