Backblasts

Date: 2025-09-04
AO: ao_dark_room
Q: Dumpster
PAX: Framed, LeMond, Beaker, Manhole, Dumpster
FNGs: None
COUNT: 5
Parking Lot
1.Hello – sun stretch, sky reach & upward facing dog, downward dog, runners stretch, butterfly stretch 2. Stand by Me – Lunges around circle with Coupon & Coupon Step Ups (on chorus)

Mosey to Cricket Pitch
3. All You Need is Love – Goblet Squats on Chorus, Coupon Curls on Verse 4. Can’t Help Falling in Love – We’re not Worthy, Hold Plank on Chorus

Walk to the Mini- Shop (pavilion)
5. We Are The World- Picnic table step-ups, Round Arm Squats on Chorus 6. Here Without You – BBS’s, Australian Snow Angels
7. Memories – Flutter Kicks, Wide Arm Merkins on Chorus

Go to Small Gym- Looties

Made a coupon circle

8. Somewhere Over the Rainbow/ What a wonderful World – Rifle carry coupon around the playground during “Rainbow” & calf raises without coupon around during “World” song.

9. Zombie – Toy Soldiers, Zombie Walk over coupons clockwise in a circle during chorus

Moleskine: Pax shared one recent thing they are thankful for.

30 seconds of silent prayer/ meditation
& Amen.

Tags: ao_dark_room, Framed, LeMond, Beaker, Manhole, Dumpster

Date: 2025-09-04
AO: ao_mastodon
Q: Mr Roboto
PAX: Stock boy, Katniss, Panhandle, Ankles, DQ, TBTF, Jayhawk, Tortuga, Jailbreak FNGs: None
COUNT: 10
WOR:
SSHs x10
Tin Soldiers x10
Grass Pickers x10
Stretch OYO
Batwings x10 each

The Thang:
Start at bottom of Hoffa with 10 each of Overhead Press, Curls, and Coupon Swings. Murderbunny up Hoffa. Do 9 of each.
Rifle carry down. Do 8, etc.

Mosey back to top of Hoffa for alternating Spittoons and Rings of Fire: – Curls Spittoon to 400, Dips RoF to 100
– Overhead Press to 300, Derkin RoF to 100
– Coupon Swing to 200, Goblet Squat RoF to 100

Moleskine:
“Most of this research focuses on adults or older teens. We still don’t know how these dynamics play out in younger adolescents. But we are beginning to see a pattern: when relationships feel effortless, and validation is always guaranteed, emotional development can get distorted. What’s at stake isn’t just safety, but the emotional development of an entire generation.”

Be mindful of how much you use AI, and be mindful of how you let the next generation interact with it. Real relationships are hard but important.

COT:
Jobs! 2.0 illness

Tags: ao_mastodon, Stock boy, Katniss, Panhandle, Ankles, DQ, TBTF, Jayhawk, Tortuga, Jailbreak

Date: 2025-09-02
AO: ao_dark_room
Q: Framed
PAX: Noodles, Beaker, Manhole, Lakers, Jayhawk, Framed
FNGs: None
COUNT: 6
WOR: Side Straddle Hops, Abe Vigodas, Tie Fighters, Runners Stretch, T-bone Merkins, Stretch OYO

The Thang: Performed the IronPAX Week 0 Challenge. Link here: https://youtu.be/b2hx2VfWLbw?si=Fug1KjI0RyaUWOVY

Moleskine: Don’t get too caught up in the planning stages. Clarity comes through action and motion. Stop overthinking, stop procrastinating, stop getting caught in an endless loop of WOR. Get moving, and get the Beatdown started.

COT: One minute of silence/prayers to ourselves

Tags: ao_dark_room, Noodles, Beaker, Manhole, Lakers, Jayhawk, Framed

Date: 2025-09-03
AO: ao_tar_pit
Q: Tortuga
PAX: Panhandle, Big Mac, The wet burrito, Jolly, Samsonite, Da Vinci, Ankles, Tortuga, SAGA, rainman ( downrange) FNGs: None
COUNT: 10
WOR: ssh, goofballs, Abe Vigodas, tappy taps, copperhead merkins

The Thang: Iron PAX challenge week zero
10 burpees
Shuttle run of 5, 10, 15, 20 yards

10 burpees
25 merkins
Shuttle run

10 burpees
25 merkins
50 lunges (2=1)
Shuttle run

Repeato adding 100 bbsu, then 150 air squats

For time

Moleskine: This was a hero WOD

COT: Panhandle 2.0 looking for work in DC, Ankles parenting wisdom with sassy 2.0, DaVinci friend awaiting diagnosis

Tags: ao_tar_pit, Panhandle, Big Mac, The wet burrito, Jolly, Samsonite, Da Vinci, Ankles, Tortuga, SAGA, rainman ( downrange)

Date: 2025-08-30
AO: ao_mastodon
Q: TBTF
PAX: Sparrow, Stock boy, Cheap Shot, Short Circuit, Jailbreak, Mr Roboto, TBTF FNGs: None
COUNT: 7
WOR:
SSH x20 IC
CH Squats x10 IC
CH Merkins x10 IC
T-Bone Burpees x10 OYO
Abe Vegodas x10 IC

The Thang:
Started with a coupon focused Tabata routine, followed by a “Pearls On A String” style 4-corners beatdown around the Archive mile, then ending back at the flag for another coupon focused Tabata routine

– Coupons Round 1 – Tabata 40/20 (work/rest) – 10 rounds alternating coupon swings/goblet squats – mosey to stop 1 – burpees to Chumbawumba’s Tubthumper
– mosey to stop 2 – balls to the wall utilizing the rail of the walking ridge (in lieu of the Overhead Press); Tabata style 40/20 (work/rest) x5 rounds
– mosey to stop 3 (but not before stopping at Dan Taylor Alley to pay the toll; Lt Dan’s up to 6/24); merkins to Sally Up/Sally Down – mosey to stop 4 – BBSUs Tabata 40/20 (work/rest) x5 rounds
– mosey to stop 5 – Squats to Sally Up/Sally Down (yes I re-used the same sound twice)
– mosey back to flag – Coupons Round 2 – Tabata 40/20 (work/rest) – 10 rounds alternating OH Press/Curls (fast pace/push) Moleskine:

COT:
Prayers for jobs

Tags: ao_mastodon, Sparrow, Stock boy, Cheap Shot, Short Circuit, Jailbreak, Mr Roboto, TBTF

Date: 2025-09-02
AO: ao_flat_earth
Q: Cheese
PAX: Cheese, T.B., Jack, Bloomer, Candyland, Oompa, Banks, Panda Express, Jolly, Shiplap, Tortuga FNGs: None
COUNT: 11
WOR: SSH and Down and Back

The Thang: Ultimate on a beautiful morning

Moleskine: Step-in to September

COT:

Tags: ao_flat_earth, Cheese, T.B., Jack, Bloomer, Candyland, Oompa, Banks, Panda Express, Jolly, Shiplap, Tortuga

Date: 2025-09-01
AO: downrange
Q: Crack
PAX: Crack, Coach (Q), Bonefish
FNGs: None
COUNT: 1
WOR: Tried to find the correct parking location in the dark, ended up starting 15 min late

The Thang: Hiked Olomana 1 – 3.3mi, 1,500ft of elevation, 2ish hours

Moleskine: Do hard things

COT: prayed for the PAX

Tags: downrange, Crack, Coach (Q), Bonefish

Date: 2025-09-01
AO: ao_flat_earth
Q: Jolly
PAX: Noodles, Bo-Peep, T-bone, Katniss, Fiona, Candyland, Tortuga, Jack, Krampus, Sparrow, Manhole, DQ, Wagyu, T.B., Pitch Pipe, Cheese, Banks, Stock boy, Panhandle, Cottontail, White Noise, BigBlue, Linc, Mr Roboto, Da Vinci, Toto, Panda Express, LeMond, SAGA, DaCount, Bucky FNGs: None
COUNT: 32
WOR: SSH, Picking Daisies, Down and Back for Ultimate pax. Run club did some additional warmups

The Thang: 9v9 Ultimate, Run Club did some sprints, stairs, burpees and probably some other boring stuff.

Moleskine: Know your strengths and weaknesses. If moleskines are a weakness let Saga do it and then completely forget what he said.

COT: Thanks for F3

Tags: ao_flat_earth, Noodles, Bo-Peep, T-bone, Katniss, Fiona, Candyland, Tortuga, Jack, Krampus, Sparrow, Manhole, DQ, Wagyu, T.B., Pitch Pipe, Cheese, Banks, Stock boy, Panhandle, Cottontail, White Noise, BigBlue, Linc, Mr Roboto, Da Vinci, Toto, Panda Express, LeMond, SAGA, DaCount, Bucky

Date: 2025-08-04
AO: downrange
Q: Ankles
PAX: Ankles, Stinger-Q, Whiplash, Animal, and about 12 others who’s names I didn’t catch FNGs: None
COUNT: 15
WOR: Motivators (starting at 10…pretty brutal), copperhead merkins, copperhead squats, run stretch, arm circles, Michael Phelps

The Thang: Various exercises w coupons & without around parking lot of Rotary Club Park.

Thang 1: Paired up with partner, each moseying in opposite direction (clockwise & counter clockwise). When you meet up again (approx half way thru, but not always if big fitness disparity), do 10 burpees. Repeat 3 times.

Thang 2: Same as Thang 1, but do 20 Bobby Hurleys instead of burpees.

Thang 3: Individual 11s w coupons, doing thrusters & derkins at each end of the parking lot doing a medium mosey back & forth

Moleskine: Don’t recall.

COT: Don’t recall.

Tags: downrange, Ankles, Stinger-Q, Whiplash, Animal, and about 12 others who’s names I didn’t catch

Date: 2025-08-22
AO: ao_ground_zero
Q: Ankles
PAX: Stock boy, Crack, Mr Roboto, Ankles, Panhandle, LeMond, Cottontail, The wet burrito FNGs: None
COUNT: 8
WOR: Various runners stretches OYO

The Thang: Most ran; some rucked.

Moleskine: Change is mandatory; growth is optional

COT: Prayers for PAX; moment of silence; ending with Serenity Prayer

Tags: ao_ground_zero, Stock boy, Crack, Mr Roboto, Ankles, Panhandle, LeMond, Cottontail, The wet burrito