Backblasts

Date: 2025-10-06
AO: ao_ground_zero
Q: Manhole
PAX: Crack, Mr Roboto, Mr. Bean, Stock boy, Too Big To Fail (TBTF), Dr. Phil, Ankles, Samsonite, Jayhawk, Manhole FNGs: None
COUNT: 10
WOR: yup

The Thang: head north

Moleskine: make time

COT:

Tags: ao_ground_zero, Crack, Mr Roboto, Mr. Bean, Stock boy, Too Big To Fail (TBTF), Dr. Phil, Ankles, Samsonite, Jayhawk, Manhole

Date: 2025-10-06
AO: ao_tar_pit
Q: Jolly
PAX: Da Vinci, Tortuga, Flower Boy, SAGA, Big Mac, Oompa, Portage FNGs: None
COUNT: 8
WOR: Abe Vigoda’s, Arm Circles, 5min EMOM, 35 SSH/7 Burpees

The Thang: Partnerless Dora
We moseyed to the corner and did a quick warmup run up the hill and back.

Pax completed the following exercises. You do as many reps as possible without stopping. If you couldn’t get through all the reps for an exercise without stopping then you run the hill for a break. So if you did 30 thrusters and hit failure you run the hill and then complete the remaining 20. If you made it through all 50 or 100 reps of an exercise without stopping then you run the hill before moving on to the next exercise.

50 Thrusters
100 Merkins
100 BBSU
100 Curls
100 Skull crushers
100 Squats
100 Rows 50 each arm
50 Blockees

Tortuga led flutter kicks for the last two minutes.

Moleskine:
Get out of your comfort zone and try new things. Five years ago F3 was something I never would have considered. Tortuga nudged me a couple times so I came out and here we’re are five years later. COT: Jackson’s recovery, Saga’s M

Tags: ao_tar_pit, Da Vinci, Tortuga, Flower Boy, SAGA, Big Mac, Oompa, Portage

Date: 2025-10-04
AO: ao_tar_pit
Q: LeMond
PAX: Homie, Toto
FNGs: None
COUNT: 3
– Warmorama: 5 mins
– Goofballs
– Abe Vigaoda
– Mountain Man Poopers
– Hillbilly squats
– Side-leg raises
– Bat wings
– Thang 1: Suicides with four light-up cones on track
– 10 4-ct mountain climbers at each cone.
– Repeat with 2 burpees at 1st cone, 4 burpees at 2nd…
– Thang 2: Jacked Up
– SSH x 20 IC
– Seal Jacks x 20 IC
– Plank Jacks x 20 IC
– Crossover Squat Jacks (aka Deney Terrio) x 20 IC
– Smurf Jacks x 20 IC
– Thang 3:
– Two stations, 10 yards apart with body-weight exercises at station 0, coupons at station 1. – Bear crawl from station 0 to station 1; crawl bear back to station 0 – Station 0-Merkin x 30
– Station 1-Curls w/block x 40
– Station 0-WWI x 20
– Station 1-Grave Digger w/block x 20
– Station 0-Groiners x 50
– Station 1-Overhead Press w/block x 40
– Station 0-Squats x 30
– Station 1-Blockees x 15
– Run down Hawthorne Blvd to and from stop sign at Main St.
– Moleskin:
– While doing IronPax at ao_dark_room, I could really smell the earth and the grass and I wondered if being outdoors, getting dirty literally helps one cope better with irritants and reduce seasonal allergies. Well, there is evidence that exposure to dirt can improve one’s health. From the New York Times: Go on, grab a handful of soil or hike a muddy trail: It can benefit everything from your mood to your microbiome.

Tags: ao_tar_pit, Homie, Toto

Date: 2025-10-04
AO: ao_mastodon
Q: Mr Roboto
PAX: Dumpster, Cheap Shot
FNGs: None
COUNT: 3
WOR:
Picking daisies
Michael Phelps
SSHs x10

The Thang:
Mosey to the Flats and complete IronPAX Challenge Week 4. We’re calling this one “AluminumPAX” because we modified this one quite a bit.

Moleskine:
Spend time with your family.

COT:
Cheap Shot paid internship has potential to become full time.

Tags: ao_mastodon, Dumpster, Cheap Shot

Date: 2025-10-04
AO: ao_flat_earth
Q: Panda Express
PAX: Gummi Bear, Tortuga, BigBlue, Hershey, Wagyu, Cheese, T.B., Banks, White Noise, Oompa, Shiplap, Jolly, Too Big To Fail (TBTF), Panda Express, count checkers, sketchy FNGs: None
COUNT: 17
WOR:
ssh, jog
The Thang:
frisbee
Moleskine:
have fun
COT:
Hershey bil

Tags: ao_flat_earth, Gummi Bear, Tortuga, BigBlue, Hershey, Wagyu, Cheese, T.B., Banks, White Noise, Oompa, Shiplap, Jolly, Too Big To Fail (TBTF), Panda Express, count checkers, sketchy

Date: 2025-10-03
AO: ao_ground_zero
Q: Dumpster
PAX: Toto, Da Vinci, Crack, Mr. Bean, Mr Roboto, Flower Boy, Ankles, Cottontail, Too Big To Fail (TBTF), Stock boy, LeMond, Panhandle, Dumpster FNGs: None
COUNT: 13
WOR:
To Music- “Soul of the World” by Stick Figure
1. Sunstretch
2. Goofballs
3. Michael Phelps
4. Mountain climbers
5. Butterfly
6. Runners Stretch

The Thang: Run or Ruck East and back

Moleskine:

Don’t wait for others to do things. Be the Answer, be the solution to issues or problems.

COT: Prayer Read Aloud:

Get up off of your knees. Come out of your churches, your mosques, your temples. God can hear your prayers for peace, justice, and hope in this broken world just fine while you’re out creating peace, working for justice, and giving hope to this broken world. When are we finally going to realize that humanity is the solution to inhumanity? When will we finally understand that we are all drops of the same ocean, hurting together, healing together, hoping together? Don’t just pray for hands to heal the hurting. Pray with hands that are healing the hurting. Don’t just pray for arms to help the helpless. Pray with arms that are helping the helpless. Don’t just pray for feet to respond to need. Pray on feet that are responding to need. Don’t just pray for someone to do something. Be someone who does something. Don’t just pray for answers. Be the answer. L.R. Knost

Tags: ao_ground_zero, Toto, Da Vinci, Crack, Mr. Bean, Mr Roboto, Flower Boy, Ankles, Cottontail, Too Big To Fail (TBTF), Stock boy, LeMond, Panhandle, Dumpster

Date: 2025-10-03
AO: ao_flat_earth
Q: Jolly
PAX: Tortuga, Shiplap, Cheese, Manhole, Banks, Jack, BigBlue, Candyland, Fiona, Panda Express, White Noise, DQ, Hershey, Hypotenuse, PineTar FNGs: None
COUNT: 16
WOR: SSH, down and back

The Thang: 8v8 ultimate

Moleskine: Do fun things

COT: Hersheys brother in law, Tortuga’s brother

Tags: ao_flat_earth, Tortuga, Shiplap, Cheese, Manhole, Banks, Jack, BigBlue, Candyland, Fiona, Panda Express, White Noise, DQ, Hershey, Hypotenuse, PineTar

Date: 2025-10-02
AO: ao_dark_room
Q: Flower Boy
PAX: Ankles, Banks, Beaker, Big Mac, Body Double, Captain Crunch, Crack, Da Vinci, DQ, Dumpster, Flower Boy, Framed, Jolly, Lakers, LeMond, Manhole, Mr Roboto, Noodles, Nose Job, Panhandle, Samsonite, Sparrow, Stock boy, T.B., Too Big To Fail (TBTF), Tortuga, Toto, Tumnus FNGs: None
COUNT: 28
WOR:
Side Straddle Hops (20)
Imperial Walkers (15)
Bat Wings:
-Forward Arm Circles (15)
-Reverse Arm Circles (15)
-Seal Claps (15)
-Overhead Claps (15)
Goofballs (15)

Warmup mosey around the Broga Mat
Stretches:
-Picking Daisies (OYO)
-Lying Piriformis Stretch (Figure Four Hips) (OYO)

The Thang:
Three repeats of the following cycle:
-Sprint 100 meters to end of soccer field
-Sprint 100 meters back to west end of field
-Merkins (10)
-Squats (20)
-Bonnie Blairs (30)
-Repeat
After completing cycle three times, Big Boy Sit-ups OYO until the six is finished

Mosey over the the base of Hacksaw Ridge

Spitoons:
Burpees (600)
Monkey Humpers (400)
Xs and Os (400)
Merkins (400)
-Between each set of exercises, Bear Crawl up the hill and Crawl Bear back down

Moleskine:
Acceptance and Surrender. Rather than living in denial, humbly learn to accept your limitations and surrender to healthy boundaries in your life.

COT:
Prayers for:
-Tortuga’s family as they walk through grief and loss
-Justice for immigrants and the vulnerable in our society, and for guidance to support them well -Noodles’ son’s field trip
-Another request that I’m not able to remember
-All of the other unspoken requests

Tags: ao_dark_room, Ankles, Banks, Beaker, Big Mac, Body Double, Captain Crunch, Crack, Da Vinci, DQ, Dumpster, Flower Boy, Framed, Jolly, Lakers, LeMond, Manhole, Mr Roboto, Noodles, Nose Job, Panhandle, Samsonite, Sparrow, Stock boy, T.B., Too Big To Fail (TBTF), Tortuga, Toto, Tumnus

Date: 2025-10-01
AO: ao_ground_zero
Q: Beaker
PAX: Flower Boy, Audible, Ankles, Mr. Bean, Beaker
FNGs: None
COUNT: 5
WOR: goofballs, windmills, pickin’ daisies, runners stretch

The Thang: Run the bridge loop (Liberty to Gables to Manchester to Bridge st to Liberty). Repeat.

Moleskine: Gratitude is not simply and attitude we have, it is a habit. It must be practiced regularly. Choose two people and show them that you are grateful for them this week. One today, and one for the rest of the week.

COT: Mr. Bean and a new position, Tortuga and his niece’s family, other requests that go unsaid.

Tags: ao_ground_zero, Flower Boy, Audible, Ankles, Mr. Bean, Beaker

Date: 2025-10-01
AO: ao_tar_pit
Q: Banks
PAX: Banks, DQ, Panhandle, Stock boy, Too Big To Fail (TBTF), Tortuga, The wet burrito FNGs: None
COUNT: 7
WOR: the usual
– 7x motivators
– 10x windmills IC
– 10x mountain man poopers IC
– 10x merkins IC
– Stretch OYO

The Thang: 5 alive
We moseyed to the prairie path and completed 5 alive at the lamp posts with the following exercises: – burpees
– Merkins
– Star jumps
– Dive bombers
– Squats

We moseyed back to the flag and finished with Panhandle calling flutter kicks

Moleskine:
Focus on effort, not outcomes. If you did your best, if you gave it your all, if you acted with your best judgment—that is a win…regardless of whether it’s a good or bad outcome.

COT:
2.0 jobs, Jaxon, Tortugas family

Tags: ao_tar_pit, Banks, DQ, Panhandle, Stock boy, Too Big To Fail (TBTF), Tortuga, The wet burrito