Backblasts

Date: 2025-09-16
AO: ao_dark_room
Q: Lakers
PAX: Manhole, Beaker, Crack, Ankles, LeMond, Framed, Flower Boy, Body Double FNGs: None
COUNT: 9
WOR: Pray to whatever deity you believe in for deliverance

The Thang:
All activity was completed on the Broga Mat, laps run around the track.

Run Lap
20 x Cleveland Rocks (spoiler alert: it does not)

Run Lap
Coupon Lunge (100’ out, 100’ back)

Run Lap
30 x Blockees

Run Lap
Red rum Bunnies :arrows_counterclockwise:

Run Lap
40 x Thrusters

Run Lap
Crawl Bear :arrows_counterclockwise:

Run Lap
50 x Coupon Swings

Run Lap
Burpee Broad Jumps :arrows_counterclockwise:

Shout-Out to Crack for finishing first, and Body Double for kicking his own ass and crossing that finish line!

Moleskine:
Stay true to yourself in fitness, family, and work. If you feel yourself drifting away from the person you want to become, surround yourself with people who will keep you on track.

COT:

Tags: ao_dark_room, Manhole, Beaker, Crack, Ankles, LeMond, Framed, Flower Boy, Body Double

Date: 2025-09-15
AO: ao_tar_pit
Q: Tortuga
PAX: Panhandle, Jolly, Big Mac, DQ, Cheese, SAGA, Da Vinci
FNGs: None
COUNT: 8
WOR: SSH, copperhead squats and holds, stretching

The Thang: IPC Week 2
each round starts with a 400M run then work. Movement rounds are out 33 1/3 yards and back.
20 clean and press with two lunges at rifle carry position, aka the “Cleveland Rocks”, coupon lunge walk,
30 blockees,
redrum bunnies,
40 thrusters,
crawl bears,
50 coupon swings,
burpee broad jumps

For time.

Moleskine: Write an encouraging note to your M. Pens and post it note were provided.

COT: Prayers for a job for Panhandle’s 2.0 in D.C.

Tags: ao_tar_pit, Panhandle, Jolly, Big Mac, DQ, Cheese, SAGA, Da Vinci

Date: 2025-09-15
AO: ao_ground_zero
Q: Dumpster
PAX: Jayhawk, Beaker, Samsonite, Mr. Bean, T.B., Crack, Stock boy, Mr Roboto, Dumpster FNGs: None
COUNT: 9
WOR:
Follow the leader to music from Pirates of the Caribbean (He’s a Pirate – Epic Version by Samuel Kim)

The Thang: Run or Ruck East. Runners did a few hill runs on Blanchard.

Moleskine: Stick up for other people. Use your privilege that you might have to help others.

COT: UUA Prayer read aloud:
A Prayer for White People

https://www.uua.org/worship/words/prayer/prayer-white-people

Iced Coffee for those who stayed

Tags: ao_ground_zero, Jayhawk, Beaker, Samsonite, Mr. Bean, T.B., Crack, Stock boy, Mr Roboto, Dumpster

Date: 2025-09-13
AO: ao_mastodon
Q: Stock boy
PAX: Sparrow, TBTF, Dumpster, Jailbreak, Cheap Shot, Short Circuit FNGs: None
COUNT: 7
WOR:
SSHs, copperhead squats, toy soldiers, good mornings

The Thang:
The Thang: IronPAX Week 1 — Feeks WOD. 50-minute AMRAP: Start with 2 thrusters, then 2×100m runs. Each round add 2 thrusters and 2 runs (4/4, 6/6, 8/8, etc.) and keep climbing until time. Count total 100m runs for score.

Moleskine:
Take a PAX out to lunch for a 1 on 1 so you can really get to know them.

COT:
Jobs for 2.0s

Tags: ao_mastodon, Sparrow, TBTF, Dumpster, Jailbreak, Cheap Shot, Short Circuit

Date: 2025-09-13
AO: ao_tar_pit
Q: DQ
PAX: The wet burrito, Homie, Katniss, Mr Roboto, Cheese, Portage, Big Mac FNGs: None
COUNT: 8
WOR:
– SSH
– Arm circles in a shallow lunge position

The Thang:
Mr Roboto lead IPC Week 1.

The rest of us went to the field behind the track to hang out and move our blocks around

• Murder Bunny out 10 yards
• 5 reps of exercise 1
• Leave coupon. Run back to start
• 10 reps of exercise 2
• Run to coupon

Repeat out to 40 yards, increasing exercise 1 reps by 5 every round and exercise 2 reps by 10 every round. This means at the 40 yard line, we did 20 reps of exercise 1. After 20 reps at the 40, reverse murder bunny back to the start, finish your 40 reps of exercise 2, and then work on a 200 rep spittoon of curls while waiting for the six.

Set 1
• Blockees
• star jumps

Set 2
• Thrusters
• merkins

Set 3
• WWI situps
• Bonnie Blair

Ran out of time, but some PAX stayed during coffeeteria to do some Mary exercises from DQ’s Physical Therapy Plan

Moleskine:
While I was making dinner one night, Emilia was dancing to some music in the kitchen. Our Wi-Fi was spotty at the time, so it kept cutting out the music for a few seconds before playing again. It made me frustrated, but Emilia’s response the second or third time it happened was “Freeze dance!”.

Make the best of what you got! When life starts skipping your music, freeze dance!

COT:
– Praise for healthy 20 week ultrasound for Portage and M’s baby. – Prayers for healing and restoration after more recent shootings.

Tags: ao_tar_pit, The wet burrito, Homie, Katniss, Mr Roboto, Cheese, Portage, Big Mac

Date: 2025-09-13
AO: ao_flat_earth
Q: T.B.
PAX: Jolly, Bloomer, Fiona, Krampus, Panda Express, Shiplap, Spielberg, T.B., Tortuga, Wagyu, White Noise, Has Been, Oompa, Frozone FNGs: 1 Frozone
COUNT: 14
WOR: SSH x20, down & back stretching

Teams split up by age. Experience vs. Youth. Youth won two games.

Moleskine:
God gave us two ears and one mouth for a reason. Listen more than you speak.

Tags: ao_flat_earth, Jolly, Bloomer, Fiona, Krampus, Panda Express, Shiplap, Spielberg, T.B., Tortuga, Wagyu, White Noise, Has Been, Oompa, Frozone

Date: 2025-09-12
AO: ao_flat_earth
Q: Manhole
PAX: Sparty, Tortuga, Jack, Cheese, Oompa, Jolly, Shiplap, Wagyu, Samsonite, Fiona, Candyland, Bloomer, Panda Express, Silencio, White Noise, Manhole, Buc-ee, Pine Tar FNGs: 1 Pine Tar
COUNT: 18
WOR: yup

The Thang: ultimate

Moleskine: be a part of the solution, not the problem

COT: Jolly brother diagnosed with prostate cancer

Tags: ao_flat_earth, Sparty, Tortuga, Jack, Cheese, Oompa, Jolly, Shiplap, Wagyu, Samsonite, Fiona, Candyland, Bloomer, Panda Express, Silencio, White Noise, Manhole, Buc-ee, Pine Tar

Date: 2025-08-30
AO: ao_tar_pit
Q: Panhandle
PAX: Da Vinci, LeMond, Portage
FNGs: None
COUNT: 4
WOR: SSHs, arm circles, Abe vigodas

The Thang:

Rotating Dora. Three exercises with rep counts. Three people start the exercises and one person runs a loop around the hamster wheel. When he comes back, pax rotate with one person running.

Moleskine: yes

COT: yes

Tags: ao_tar_pit, Da Vinci, LeMond, Portage

Date: 2025-09-09
AO: ao_dark_room
Q: Beaker
PAX: Toto, Flower Boy, T-bone, LeMond, Crack, Beaker, Manhole FNGs: None
COUNT: 7
WOR: SSHs, windmills, 5 T-bone burpees, mosey to the Broga Mat

The Thang:
We set a timer for 50 minutes.
Perform 2 coupon thrusters
Run 2×100 m sprints
Perform 4 coupon thrusters
Run 4×100 m sprints
Perform 6 coupon thrusters
Run 6×100 m sprints

Continue in this pattern until the 50 minute timer goes off. Record total sprints completed.

Moleskine: Push the brother next to you. Lift him up and make him better.

COT: Yup.

Tags: ao_dark_room, Toto, Flower Boy, T-bone, LeMond, Crack, Beaker, Manhole

Date: 2025-08-30
AO: ao_flat_earth
Q: Shiplap
PAX: Banks, Jolly, Shiplap, Panda Express, Wagyu, Cheese, T.B., DQ, White Noise, Tortuga, BigBlue, Pitch Pipe, Mr Roboto, Candyland, Fiona, Bucky, Da Count FNGs: None
COUNT: 17
WOR: SSH, down and back

The Thang: Ultimate

Moleskine:

COT:

Tags: ao_flat_earth, Banks, Jolly, Shiplap, Panda Express, Wagyu, Cheese, T.B., DQ, White Noise, Tortuga, BigBlue, Pitch Pipe, Mr Roboto, Candyland, Fiona, Bucky, Da Count