Backblasts

Date: 2025-07-24
AO: ao_mastodon
Q: Stock boy
PAX: Archive, Mr Roboto, Homie, Jailbreak, Sparrow
FNGs: None
COUNT: 6
WOR:
10 of each: Abe Vigodas, side squats, imperial walkers, toy soldiers, good mornings

The Thang:
Mosey counter-clockwise along the big park loop, cutting through the middle of the pond, stopping at each lamppost for 10-20 air squats. Along the way, we stopped at a few locations for bonus exercises: 1. Cooties: 20 hanging leg lifts
2. Picnic benches: 30 table lift calf raises
3. Baseball field bleachers: 20 step ups, each leg
4. Pickleball fence: 1 minute wall sit
5. Pool fence: 20 1 legged calf raises, each leg
6. Ladder like thing: 20 4 count flutter kicks
7. Dan Taylor Alley: 8 rounds of Lt. Dans
8. North baseball field bleachers: 20 step ups, each leg
9. Monkey bars: 20 hanging leg lifts
10. North bridge: imperial walk across
11. South bridge: 10 Bulgarian split squats, each leg
12. Hoffa: Bernie up, mosey down, man-rise up, mosey down
13. A small bit of Yoga at the flag

Moleskine:
Don’t give in to fleeting pleasures at the expense of enduring regrets

COT:
Archive’s baby coming soon, Sparrow officiating wedding and preaching in AL, Mr Roboto traveling to Pittsburg, Stock boy’s 2.0s looking for jobs.

Tags: ao_mastodon, Archive, Mr Roboto, Homie, Jailbreak, Sparrow

Date: 2025-07-23
AO: ao_tar_pit
Q: Banks
PAX: Da Vinci, Jolly, Panhandle, Tortuga, Banks, DQ, LouGee, Oompa, The wet burrito, Stock boy FNGs: None
COUNT: 10
WOR: the usual
– 7x motivators
– 10x windmills
– 10x mountain man poopers
– 10x merkins IC
– Stretch OYO

The Thang: pearls on a string
We ran with multiple stops on the way
– 11s with merkins and squats
– 12 burpees
– Broad jump burpees to the fire hydrant
– 3 rounds of 10 pull-ups and 10 merkins
– 25 squats
– 25 BBS
– 10 dips at each bench for ~7 benches
– 20 flutter kicks IC

Moleskine:
Be a little better each day

COT:
Stockboy, Tbone and Banks 2.0s

Tags: ao_tar_pit, Da Vinci, Jolly, Panhandle, Tortuga, Banks, DQ, LouGee, Oompa, The wet burrito, Stock boy

Date: 2025-07-22
AO: ao_flat_earth
Q: Cheese
PAX: Cheese, T.B., TBTF, Jack, Bloomer, Candyland, Tortuga, DQ, Stump, Jolly, BigBlue, Dewey, Banks, Wagyu, Panda Express FNGs: None
COUNT: 15
WOR:

The Thang:

Moleskine:

COT:

Tags: ao_flat_earth, Cheese, T.B., TBTF, Jack, Bloomer, Candyland, Tortuga, DQ, Stump, Jolly, BigBlue, Dewey, Banks, Wagyu, Panda Express

Date: 2025-07-22
AO: ao_dark_room
Q: Manhole
PAX: Flower Boy, Framed, Manhole, Toto, Lakers, Noodles
FNGs: None
COUNT: 6
WOR: stretch cause I’m aching

The Thang: total body work, scout run, rinse and repeat

Moleskine: enjoy the ones you with

COT: Lakers traveling and headed to a funeral

Tags: ao_dark_room, Flower Boy, Framed, Manhole, Toto, Lakers, Noodles

Date: 2025-07-22
AO: ao_mastodon
Q: Beaker
PAX: Dumpster, Jailbreak, Mr Roboto, LeMond, Stock boy, Sparrow, Beaker, Mud FNGs: None
COUNT: 8
WOR: 45 sshs, 45 windmills, colts 45s, bolt 45s

The Thang: 45 squared
Cones were set up in a square with sides 45 feet in length. Pax completed 45 reps of an exercise at cone 1, travelled to cone 2, did 45 reps of the same exercise and traveled to cone 3. This pattern continued until PAX completed 45 reps and cone 4 and travelled back to cone 1. Exercises and modes of travel varied according to the list below.

Round 1: Merkins and bear crawls
Round 2: Overhead presses and murder bunnies
Round 3: Leg lifts and broad jump burpees
Round 4: High pulls and rifle carries

Moleskine: One way to keep accelerating is to choose a new challenge in some aspect of your life and attempt to complete it. The type of challenge can (and should) vary. Even if the challenge is in your one aspect of your life (family, career, spiritual, personal) it tends focus you and keep all aspects on track!

COT: travels and 2.0s looking for jobs

Tags: ao_mastodon, Dumpster, Jailbreak, Mr Roboto, LeMond, Stock boy, Sparrow, Beaker, Mud

Date: 2025-07-22
AO: ao_mastodon
Q: DQ
PAX: Panhandle, Sparrow, Stock boy, Jailbreak
FNGs: None
COUNT: 5
Warmup
– SSH
– Goofballs
– Abe Vigodas
– Arm circles

The Thang
COOTIES Tabata (20s w / 10s rest) 5 rounds
• Pull-up
• single arm rows (R)
• single arm rows (L)
• coupon swings
• skull crushers

SHOP Tabata (20s w / 10s rest) 3 rounds
• derkins
• table presses
• tricep dips
• upright row
• curls

Yoga
• Plank
• Upward dog
• Downward dog
• Calf stretch – left
• Calf stretch – right
• Runners pose
• Warrior 1
• Warrior 2
• Reverse warrior
• Warrior 2
• Right angle pose
• Twisting right angle pose
• Runners pose
• REPEAT FOR OTHER LEG

Moleskin
Nothing’s more important than your relationship with Jesus, your wife, and your kids. Everything else is secondary. Check in every so often asking how is our relationship? If you think everything is great, but they don’t, everything is likely not great

COT

Tags: ao_mastodon, Panhandle, Sparrow, Stock boy, Jailbreak

Date: 2025-07-21
AO: ao_ground_zero
Q: Dr. Phil
PAX: Mr Roboto, Crack, Dumpster, Audible, Archive, Carmen, TBTF FNGs: None
COUNT: 8
WOR: 15 Side Straddle Hops, 10 Mountain Climbers, Plank, Runners Stretch, Downward Dog, Upward Dog

The Thang: Pick your adventure running/rucking to Wheaton College Track

Moleskine: Sleep is your superpower!

COT: Travel for Crack Mr Roboto , Young couple lost baby at 37 weeks.

Tags: ao_ground_zero, Mr Roboto, Crack, Dumpster, Audible, Archive, Carmen, TBTF

Date: 2025-07-21
AO: ao_tar_pit
Q: Tortuga
PAX: Panhandle, Big Mac, T-bone, Jolly
FNGs: None
COUNT: 5
WOR: ssh, goof balls, shoulder taps, 4 count, 50 of each, Abe Vigodas – slow, 10, rifle carry to the track

The Thang: lunge a lap, 200 hand release block over burpees spittoon, lunge a lap, 150 foot release block sit jump squats spittoon, Bernie a lap, 200 groiners spittoon, lunge 1/2 lap

Moleskine: compliment your wife’s appearance

COT: prayers for T-bone 2.0s, Panhandle mil knee replacement recovery, Big Mac family trip

Tags: ao_tar_pit, Panhandle, Big Mac, T-bone, Jolly

Date: 2025-07-18
AO: ao_flat_earth
Q: TBTF
PAX: Cheese, Tortuga, Jolly, Shiplap, Candyland, BigBlue, Banks, Stump, Big Mac, LeMond, Swish, Manhole, Panda Express, TBTF FNGs: None
COUNT: 14
WOR: SSH and down & back any way you ant

The Thang: frisbee-ing

Moleskine: Prioritize relationships and experiences

COT: health and wellness concerns

Tags: ao_flat_earth, Cheese, Tortuga, Jolly, Shiplap, Candyland, BigBlue, Banks, Stump, Big Mac, LeMond, Swish, Manhole, Panda Express, TBTF

Date: 2025-07-19
AO: ao_tar_pit
Q: Lakers
PAX: LeMond, Beaker, Panhandle, Homie, Tea Party
FNGs: 1 Tea Party
COUNT: 6
WOR:
Various fun stretches

The Thang:
Started with B.l.i.m.p.s. With ladder run
5 x Burpees
10 x Lunges
15 x Imperial Walkers
20 x Merkins
25 x Plank Jacks
30 x Squats

Circuit up and down the bleachers, broken up by:
20 yard Inchworms
40 yard Karaoke
2 x Core
Lap around the track

Ended with Mary

Moleskine:
“Picking up the Six” is for more than F3. Be in the lookout for those who need encouragement, help, or a challenge. Life is t just about getting ahead, it’s also about seeing who you can bring with you.

COT: Panhandle’s MIL, Homie on next steps for work!

Tags: ao_tar_pit, LeMond, Beaker, Panhandle, Homie, Tea Party