Backblasts

Date: 2025-08-25
AO: ao_tar_pit
Q: Panhandle
PAX: Big Mac, Jolly, Oompa, Tortuga, Manhole
FNGs: None
COUNT: 6
WOR: SSHs, abe vigodas, arm circles, good mornings

The Thang:

Wheel of Misfortune from IronPax a few years back. Six stations in a circle around the flag. PAX start at the flag with 5 blockees and then rifle carry to station 1. Do 10 reps of exercise, rifle carry back, and do 5 more blockees. Repeat through all six stations and then run a lap around the track. Next cycle do 15 reps per exercise, then 20, then back to 15, and then 10. We modified a bit with the last two rounds, where PAX did 10 nutcracker situps instead of blockees at the center. Only Big Mac finished.

Moleskine: be hospitable

COT: My 2.1 starting grad school in DC; Oompa’s 2.1 with some stitches

Tags: ao_tar_pit, Big Mac, Jolly, Oompa, Tortuga, Manhole

Date: 2025-08-25
AO: ao_ground_zero
Q: Mr Roboto
PAX: Samsonite, Cheese, Ankles, Sparrow, Da Vinci, Stock boy FNGs: None
COUNT: 7
WOR:
SSHs x15
Abe Vigodas x10
Tin Soldiers x10
Runner’s Stretch

The Thang:
4 rucked, 2 ran north; 1 ran to the beat of his own drum

Moleskine:
When something bad happens to you, it’s important to go through a complete healing process. Take your time, and don’t let it define you forever.

COT:
Samsonite travels to MIL’s funeral, Mr Roboto family, job needs

Cucumbers handed out to PAX.

Tags: ao_ground_zero, Samsonite, Cheese, Ankles, Sparrow, Da Vinci, Stock boy

Date: 2025-08-22
AO: ao_flat_earth
Q: Fiona
PAX: Jolly, Candyland, Banks, BigBlue, Fiona, Dumpster, Manhole, Panda Express, Oompa, Tortuga, White Noise, Swish, Jack FNGs: None
COUNT: 13
WOR: SSH, Down and Back

The Thang: Ultimate

Moleskine: try not to take things so personally

COT: Swish 2.0 off to college, BigBlue starting senior year of high school

Tags: ao_flat_earth, Jolly, Candyland, Banks, BigBlue, Fiona, Dumpster, Manhole, Panda Express, Oompa, Tortuga, White Noise, Swish, Jack

Date: 2025-08-23
AO: ao_mastodon
Q: Mr Roboto
PAX: Stock boy, Cheap Shot, Short Circuit, Dumpster, TBTF, Penny, Jailbreak FNGs: None
COUNT: 8
WOR:
Imperial Walkers x10
Grass Pickers x10
Mountain Man Poopers x10
Abe Vigodas x10
Runner’s Stretch

The Thang:
Mosey along the path, stopping at every other light post.

At first light post, everyone does a 1-minute Merkin AMRAP. If you did <30, subtract 5; 30-50, subtract 10; over 50, subtract 15. That’s your target at the next Merkin stop. Same thing at next light post with BBSUs. Same with squats at 3rd stop. The 4th stop is a stretch stop.

Repeat the four stops the entire way around.

Had a few detours to do a 1-minute wall sit, 1-minute hang or pull ups, and 1-minute dips.

Moleskine:
Just like with the 1st F, the other Fs take practice, and sometimes you reach a pain point. They are all hard work to do well. When you feel like giving up on the 2nd F, lean in and do the work.

COT:
Jobs, app release, family

Tags: ao_mastodon, Stock boy, Cheap Shot, Short Circuit, Dumpster, TBTF, Penny, Jailbreak

Date: 2025-08-15
AO: ao_ground_zero
Q: Samsonite
PAX: Dumpster, Dave (flesh wound), Toto, Beaker, T-bone, Crack, Panhandle, SAGA, Bo-Peep, Mr Roboto, LeMond, Cottontail, Jayhawk FNGs: None
COUNT: 14
WOR: SSH, Abe Vigodas, Stretching OYO

The Thang: Run/Ruck

Moleskine: Confession is more than just listing your bad deeds or telling your sins. It’s a way to get what’s on the inside to the outside. It’s a way to create congruence between who you are to the world and who you are inside. Seek congruence. Find those who can hold your confession.

COT: God knows

Tags: ao_ground_zero, Dumpster, Dave (flesh wound), Toto, Beaker, T-bone, Crack, Panhandle, SAGA, Bo-Peep, Mr Roboto, LeMond, Cottontail, Jayhawk

Date: 2025-08-21
AO: ao_dark_room
Q: Shiplap
PAX: Shiplap, The wet burrito, SAGA, Lakers, Beaker, Tortuga, Flower Boy, Toto, Framed, DQ, Panda Express, Mr Roboto, Panhandle, Big Mac, Jolly, Banks, Manhole FNGs: None
COUNT: 17
WOR: SSH and Burpees to Tubthumoing, Picking Daiseys OYO, Tin Soldiers x 10, merkins x 10

The Thang: Mosey to Hacksaw Ridge – complete 11s – Burpees and Squats

Continue to the .8 mile loop and complete Route 66 (burpee at each light pole adding one each time up to 11) with burpees. Pick up the 6 and help with reps. Every one did an additional 11 burpees to close it out.

3 groups –
Pullups x 10
Incline Merkins x 20
Dips x 30

Decrease by 1, 2, 3 for each exercise each round.

Moleskine: Passion for helping others. It’s what binds us and why F3 is a thing

COT:

Tags: ao_dark_room, Shiplap, The wet burrito, SAGA, Lakers, Beaker, Tortuga, Flower Boy, Toto, Framed, DQ, Panda Express, Mr Roboto, Panhandle, Big Mac, Jolly, Banks, Manhole

Date: 2025-08-20
AO: ao_tar_pit
Q: Shiplap
PAX: Oompa, Stock boy, Jolly, Big Mac, Shiplap, T-bone, Banks, Framed, The wet burrito, Da Vinci, DQ, Fletch, Panhandle, Panda Express, Tortuga, TBTF, SAGA, @Fletch FNGs: 1 @Fletch
COUNT: 17
WOR: SSH x 10, Tin Soldiers x 10, MMP x 10, Merkins IC x 15, Picking Daiseys OYO middle, left, right

The Thang: Broke into groups of 3. There were 3 exercises.
Burpees
Sandbag Front Squats
Run the Gerbil Wheel

the running was the pace setter and the other two PAX had to have continual movement. Once the runner got back they rotated. We did 5 total rounds.

Thang 2 – Same groups – Partner one picked up the sand bag and threw it forward. He would then pick up up and throw it again until he was relieved by a PAX.

The other two completed BOMBS – 10 reps each and then ran to the PAX and one would take over throwing the sandbag. Both partners not throwing ran back to the starting point and did another set of BOMBS. Rinse and repeat for the final 20 minutes.

Moleskine: Being an ultra competitor. It makes you and those around you better at all aspects of life.

COT:

Tags: ao_tar_pit, Oompa, Stock boy, Jolly, Big Mac, Shiplap, T-bone, Banks, Framed, The wet burrito, Da Vinci, DQ, Fletch, Panhandle, Panda Express, Tortuga, TBTF, SAGA, @Fletch

Date: 2025-08-21
AO: ao_mastodon
Q: Stock boy
PAX: Cheese, Falsetto, Jailbreak, Ankles, Penny
FNGs: None
COUNT: 6
WOR:
Side squats, Michael Phelps, Abe Vigodas, arm circles, stretching

The Thang:
16’s of BBSUs and 4 count flutters, alternating travel between lampposts of lunge walks and inch worms.

Moleskine:
There is freedom in forgiveness; both granting it and asking for it.

COT:
Stock boy’s 2.0s looking for work, Jailbreak’s upcoming surgery, prayers for giving us all strength and wisdom to forgive.

Tags: ao_mastodon, Cheese, Falsetto, Jailbreak, Ankles, Penny

Date: 2025-08-19
AO: ao_mastodon
Q: Shiplap
PAX: Tortuga, Big Mac, Jolly, Mr Roboto, Da Vinci, Falsetto, The wet burrito, TBTF, Panda Express, Stock boy, DQ, Dumpster, Banks, SAGA, Jailbreak, Sparrow, Shiplap FNGs: None
COUNT: 17
WOR: SSHx20, Picking Daiseys – Middle, Right, Left, Merkins x 17, 15 penalty thrusters due to late arrivals

The Thang: Greta – Dora style running up Hoffa while counting cumulative reps 100 Blockees
200 Thrusters
300 Nut Crackers

Moleskine: Take ownership in what you do

COT: Sweet treats and his M,

Tags: ao_mastodon, Tortuga, Big Mac, Jolly, Mr Roboto, Da Vinci, Falsetto, The wet burrito, TBTF, Panda Express, Stock boy, DQ, Dumpster, Banks, SAGA, Jailbreak, Sparrow, Shiplap

Date: 2025-08-19
AO: ao_dark_room
Q: Crack
PAX: Lakers, Beaker, Framed, Toto
FNGs: None
COUNT: 5
WOR: SSH, Abe Vigodas, Bat Wings

The Thang:
1. Bataan Death March around 1mi loop
2. Four Corners – coupon carry between stations, 10 reps each station – Curls
– Bent over rows
– Thrusters
– Big Boi Sit-ups w/ coupon

Repeat until time called, hold plank at the end

Moleskine: Distractions

COT: Framed’s friend undergoing cancer treatment, K-Pop job search, Crack work travel, start of a new school year for teachers and students.

Tags: ao_dark_room, Lakers, Beaker, Framed, Toto