Backblasts

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

Date: 2026-10-02
AO: Ground Zero
Q: Flower Boy ,
PAX: Endo, LeMond, Flower Boy, Da Vinci, Mr Roboto, Cheap Shot, Stock boy, Oompa, Toto, Brainfog, The wet burrito, Topham, Mr. Bean, Comp, Panhandle, SAGA, Besos FNGs: 1 Besos
COUNT: 17
Conditions: A beautiful, crisp October morning.

WOR: Side straddle hops and picking daisies OYO.

The Thang: We ran or rucked north.

Moleskine: Seek out friends who you can be vulnerable with.

Today we welcomed our newest FNG, Besos. 😘

Tags: Ground Zero, Endo, LeMond, Flower Boy, Da Vinci, Mr Roboto, Cheap Shot, Stock boy, Oompa, Toto, Brainfog, The wet burrito, Topham, Mr. Bean, Comp, Panhandle, SAGA, Besos

Date: 2026-10-07
AO: Tar Pit
Q: Lakers ,
PAX: Tortuga, Crack, Lakers, The wet burrito, Panhandle, SAGA FNGs: None
COUNT: 6
Conditions: a lovely 50 degrees Fahrenheit. Wind out of the WSW at 7mph, humidity at 81%

WOR: Mosey around parking lot to warm the mumble chatter, arms circles, Grady Corns, leg stretches.

The Thang: One pax pulls a sandbag while the others do 11 reps of 4 exercises. Continue through exercises until everyone has pulled the bag.

Round 1. Pull bag while standing
Deadlifts
Reverse lunge
Calf raises
Step ups

Round 2. Pull bag while seated
Chest Press
Overhead press
Merkins
Front raise

Round 3. Pull bag overhead while laying down
American Hammers
BBSUs
Grave diggers
Thrusters

Cool down mosey around the track
Broga

Moleskine: Feel your feelings.

Tags: Tar Pit, Tortuga, Crack, Lakers, The wet burrito, Panhandle, SAGA

Date: 2026-10-07
AO: Ground Zero
Q: Cheap Shot ,
PAX: Cheap Shot, Stock boy, Topham, Audible
FNGs:
COUNT: 4
Conditions:

WOR: SSH, Stretching

The Thang: Run/Ruck North

Moleskine: Perseverance

Tags: Ground Zero, Cheap Shot, Stock boy, Topham, Audible

Date: 2026-10-06
AO: Flat Earth
Q: Tortuga ,
PAX: Y2K, Snatch (F3 NW HWY), Jolly, D’Count, Knuckleball, Tortuga, Krampus, Pine tar, Big Mac, Hypotenuse, Cheese, Swish, Pancake, Shiplap, Panda Express, Gummi Bear, MaiTai, BigBlue FNGs:
COUNT: 19
Conditions: perfect

WOR: ssh, down and back

The Thang: ultimate frisbee

Moleskine: give people grace. No one is trying to miss the catch. No one wants their throw to go the wrong way. Encourage one another.

Tags: Flat Earth, Y2K, Snatch (F3 NW HWY), Jolly, D’Count, Knuckleball, Tortuga, Krampus, Pine tar, Big Mac, Hypotenuse, Cheese, Swish, Pancake, Shiplap, Panda Express, Gummi Bear, MaiTai, BigBlue

Date: 2026-10-06
AO: Mastodon
Q: Endo ,
PAX: The wet burrito, Sparrow, Dumpster, Stock boy, Too Big To Fail (TBTF), Endo, Mr Roboto, Da Vinci, Falsetto FNGs: None
COUNT: 9
Conditions: clear skies, wonderful astronomical arrangements

WOR: motivators, arms, shaun whites, apolo ohnos to “Hold Me” (Code of Ethics 1991)

The Thang: mosey to Looties (lower Cooties)
Made this one a pleasant workout on the playground mat while circled up. Repeat sets of 3 exercises that the Q changed up after he did 2 rounds.

Set 1 – raggedy andys, imperial walkers, single leg deadlift hops. “Follow On” (Code of Ethics 1993)

Set 2 – coupon pull overs, Xs and Os, side plank to wave each side. “Greater Love” (Code of Ethics 1991)

Set 3 – ww3 situps, scull crushers, flutter kicks. “Run On” (Moby 1999)

Set 4 – coupon we’re not worthys, dips, side plank leg raises each side “In My Heart” (Moby 1999)

Set 5 – curls, bent rows each arm, goblet squats “Sweet Sweet Charity” (Joy Electric 1994)

Set 6 – thrusters, bonnie blairs, jungle boys “Girl from Rosewood Lane” (Joy Electric 1994) also “Through Your Eyes” (Code of Ethics 1991)

Set 7 – table mtn climbers, table merkins, wingnuts. “True Love” (Code of Ethics 1993)

I enjoyed that a lot! A good refresh after iron pax! Come out on Thursday for i-pop from Da Vinci.

Bonus: if you like weird, and have time to kill, check out Joy Electric’s youtube video of “My Monosynth”.

Moleskine: in times when motivation is low or the ask seems overwhelming, keep taking small steps forward. It will pay off eventually.

Tags: Mastodon, The wet burrito, Sparrow, Dumpster, Stock boy, Too Big To Fail (TBTF), Endo, Mr Roboto, Da Vinci, Falsetto

Date: 2026-10-05
AO: Ground Zero
Q: Audible ,
PAX: Audible, Endo, Topham, Tenderfoot, Cheese, Pool Boy
FNGs: None
COUNT: 6
Conditions: Cool, clear, and dark

WOR:
Abe Vigoda’s

The Thang:
Most ran, one walked

Moleskine:
Take responsibility, but avoid the mental trap of self criticism. It can blind you to reality.

COT
Prayers for those who are suffering, along with some special requests in among the PAX in the COT

Tags: Ground Zero, Audible, Endo, Topham, Tenderfoot, Cheese, Pool Boy

Date: 2026-10-05
AO: North Beach
Q: Beaker ,
PAX: Mr Roboto, DQ, Jolly, LouGee, Dumpster, Beaker, Manhole, Lakers, Brainfog, Stock boy FNGs: None
COUNT: 10
Conditions: Dark and perfect

WOR: Goofballs, windmills, copper head merkins, copper head squats, Michael Phelps (for the quads)

The Thang:
Mosey to a 1/2 mile loop just SE of the lot. Scout run around the loop. PAX whined about the starting pace of the scout run, next time we’ll start faster.

Partner up
As a partner pair, complete the listed exercises and race around the loop with your sandbags in the back rack position. 50 sandee spittoon. 3rd round was completed back at the flag with no loop afterwards

1st round
50 Cleans
100 Bent over rows
150 Calf raises

2nd round
50 Curls
100 Romanian Dead Lifts
150 Shoulder shrugs

3rd round
50 Chest press
100 Back rack lunges
150 Ankle biters

Moleskine: Focus on what you have control over, be thankful for what you have and steward your gifts well.

Tags: North Beach, Mr Roboto, DQ, Jolly, LouGee, Dumpster, Beaker, Manhole, Lakers, Brainfog, Stock boy

Date: 2026-10-03
AO: Mastodon
Q: Stock boy ,
PAX: Tenderfoot, What-‘., Bloomer, Noodles, Falsetto, Endo, Cheap Shot, The wet burrito, Stock boy, Mr Roboto, Fun Dip, Bookworm FNGs: None
COUNT: 12
Conditions:
Cool, clear skies, beautiful

WOR:
Side straddle hops,

The Thang:
IronPAX Week 4 – Crayola’s Masterpiece

Playlist:
– O Fortuna (Carmina Burana) – Carl Orff (Erock)
– In the Hall of the Mountain King – Edvard Grieg (Light Over Darkness) – Ode to Joy – Ludwig van Beethoven (Erock)
– Solfeggietto – Carl Philipp Emanuel Bach (Erock)
– Rondo alla Turca – Wolfgang Amadeus Mozart (Erock)
– Caprice No. 24 – Niccolò Paganini (Erock)
– Flight of the Bumblebee – Nikolai Rimsky-Korsakov (Erock)
– Ride of the Valkyries – Richard Wagner (Erock)
– Toccata and Fugue in D Minor, BWV 565 – Johann Sebastian Bach (Erock) – “Winter,” I. Allegro non molto – Antonio Vivaldi (Erock)
– Für Elise – Ludwig van Beethoven (Erock)
– Eine kleine Nachtmusik, K. 525 – Wolfgang Amadeus Mozart (Erock) – Night on Bald Mountain – Modest Mussorgsky (Exmortus)
– Moonlight Sonata, III. Presto agitato – Ludwig van Beethoven (Erock)

Moleskine:
Remember times when people were generous to you, and return the favor to those less fortunate

Tags: Mastodon, Tenderfoot, What-‘., Bloomer, Noodles, Falsetto, Endo, Cheap Shot, The wet burrito, Stock boy, Mr Roboto, Fun Dip, Bookworm

Date: 2026-10-03
AO: Flat Earth
Q: Panda Express ,
PAX: Cheese, Y2K, Hypotenuse, Snatch (F3 NW HWY), Bloomer, Jolly, Oompa, T.B., Pancake, Pitch Pipe, Banks, Knuckleball, Tortuga, Too Big To Fail (TBTF), Yo-Yo, Panda Express, Shiplap, Swish, Stage fright, splash FNGs: None
COUNT: 20
Conditions:

WOR: ssh

The Thang: 10 v 9 (and banks)

Moleskine:

Tags: Flat Earth, Cheese, Y2K, Hypotenuse, Snatch (F3 NW HWY), Bloomer, Jolly, Oompa, T.B., Pancake, Pitch Pipe, Banks, Knuckleball, Tortuga, Too Big To Fail (TBTF), Yo-Yo, Panda Express, Shiplap, Swish, Stage fright, splash