Backblasts

Date: 2025-07-14
AO: ao_ground_zero
Q: T-bone
PAX: T-bone, Mr Roboto, Archive, TBTF, Pool Boy, SAGA, Stock boy, T.B. FNGs: None
COUNT: 8
WOR: SSH, AV’s, Runners Stretch

The Thang: run to WC track – some did intervals, some did stadiums, one walked to Lincoln Marsh

Moleskine: Spend quantity time with your people.

COT: Mr Roboto difficult project at works, Stock boy 2.0’s job searches, Archive and M impending birth of 2.0-5. World on fire.

Tags: ao_ground_zero, T-bone, Mr Roboto, Archive, TBTF, Pool Boy, SAGA, Stock boy, T.B.

Date: 2025-07-12
AO: ao_mastodon
Q: Falsetto
PAX: Mr Roboto, Jailbreak, Stock boy, Cheap Shot
FNGs: None
COUNT: 5
WOR:
– [ ] SSH 20
– [ ] Arm Circles
– [ ] Abe Vigodas
– [ ] Michael Phelps OYO
– [ ] Runner’s stretch

The Thang:
Thang 1: “Back in Black” -AC/DC
Verse- Coupon Swings
Chorus- Dips on coupon
Everything else- “Back” plank

Thang 2: “Photograph” -Def Leppard
Verse- Coupon Curls
Pre-Chorus- Shoulder Press
Chorus- Burpee on every “Photograph”
Bridge/Solo- Plank and enjoy!
**16 Burpees completed

Stretch Ballad Break: “Thought I’d Died and gone to Heaven”- Bryan Adams 1st Verse & Chorus only
Windshield wipers and Dolphin back stretch

Thang 3: “Magic” -The Cars
Intro- SSH
Verse 1- Right arm rows
Verse 2- Left arm rows
Pre-Chorus- 2-hand row
Chorus- SSH
Plank for guitar solo

Thang 4: “Do You Believe in Love?” -Huey Lewis. AMRAP style 10 BBSU
10 American Hammer
10 4-count Flutter kick
10 Superman

Thang 5 “Misery” Maroon 5
A-Bombs= AMRAP Bombs

Blockees x5
Overhead Press x5
Merkins x5
BBSU x5
Squat Jumps x5

Thang 6 “Will You Be There in the Morning?”- Heart (F3 Theme song)

Hoffa Manrise
Ring of Fire to 100 Merkins at top
Bonnie Blair/Apollo Ohno Spitoon to 100 at bottom
rinse/repeat till end of song

Dropoff coupons at flag

Thang 7 “Promises” -Def Leppard
*various tennis court line jumps
Jog down 2 courts and back after every music transition before moving on to next line jump

Ended with 3 min Mary at the flag

Moleskine:
It’s not any harder for God to answer 50 requests than 1 request, so pray boldly and in all circumstances. It’s a Mystery, but also an invitation!

COT:
Mr Roboto work project challenges
New jobs for Stock boy’s recent graduate 2.0s, Cheap Shot & Short Circuit
Praise for Falsetto’s M’s recent success placing international students with host families, still praying for a few more to say yes.

Tags: ao_mastodon, Mr Roboto, Jailbreak, Stock boy, Cheap Shot

Date: 2025-07-11
AO: ao_ground_zero
Q: Dumpster
PAX: Cottontail, Panhandle, Mr Roboto, SAGA, Crack, Stock boy, Dumpster, teetotaler FNGs: None
COUNT: 8
WOR:
Arm circles forward
Arm circles backward
High knees
Imperial Walkers
Runners Stretch
OYÓ Stretching

The Thang:
Ran to Wheaton track- laps and/or bleacher stairs- then ran back

Moleskine: “Remember that sometimes not getting what you want is a wonderful stroke of luck.” – Dalai Lama

COT: Minute of silent prayer/ meditation

Coffeeteria @ I Have A Bean

Tags: ao_ground_zero, Cottontail, Panhandle, Mr Roboto, SAGA, Crack, Stock boy, Dumpster, teetotaler

Date: 2025-07-11
AO: ao_flat_earth
Q: Spielberg
PAX: Cheese, Chippy, LeMond, LouGee, Jolly, White Noise, T.B., TBTF, Shiplap, Banks, BigBlue, Stump, Oompa, Bloomer, DQ, Spielberg FNGs: None
COUNT: 16
WOR: SSH, Fire Hydrants, Out and Back, Throwing in Pairs

The Thang: 8 on 8, 3 games to 5

Moleskine: Don’t get caught up in fads, put your big rocks in first

COT: Healing for BigBlue’s thumb

Tags: ao_flat_earth, Cheese, Chippy, LeMond, LouGee, Jolly, White Noise, T.B., TBTF, Shiplap, Banks, BigBlue, Stump, Oompa, Bloomer, DQ, Spielberg

Date: 2025-07-10
AO: ao_dark_room
Q: LouGee
PAX: Lakers, Beaker, Toto, Crack, LeMond, LouGee
FNGs: None
COUNT: 6
WOR:
13x Arm Circles (f/b), 11x Tin Man, 10x Squats, 20x Mountain Climbers, 10x Burpees The Thang:
1. Bernie Sanders scout run (1 one runs, the remaining backward lung) – down and back around cones
2. Wheel of Animal Walks (down and back): Frog Hop, Merkins, Bear Crawl, Duck Walk, Crab Walk (10 merkins at each end)
3. 30 seconds/each – Jump Squats, Zebra Squats (left), X & O’s, Zebra Squats (right) – repeat cycle until time 4. Cocaine Bear Crawl – down and back around cones until time 5. Mary (each Pax choose exercise)
6. Gentle Group stretch

Moleskine:
“Today you are you! That is truer than true! There is no on alive who is truer than you!” -Dr. Seuss ***You’re special and unique and don’t forget it.
COT:
60 seconds of silence.
Reminder for Gear Order f3-gear.
Check out schedule on 2nd-f events for July.

Tags: ao_dark_room, Lakers, Beaker, Toto, Crack, LeMond, LouGee

Date: 2025-07-10
AO: ao_mastodon
Q: Mr Roboto
PAX: Banks, Jolly, Dumpster, Archive, Portage, Falsetto, Homie, Panhandle, Cheese, Stock boy, Rook FNGs: 1 Rook
COUNT: 12
WOR:
Batwings to “Big Yellow Taxi”
SSHs, Mountain Climbers x30 each to “Clocks”

The Thang: Mild to Medium Salsa Beatdown :dancer:
– Flutters + BBSUs to “Thriller”
– Coupon Jumps/Curls to the beat of “Set Fire to the Rain”
– Sumo Squats/Apollos/Thrusters to “Crazy in Love”
– LBCs + Dips to “Shape of You”
– Coupon Curls + Goblet Squats to “Don’t Let Me Down”
– Al Gore + Calf Raises to “Lovely Day” (not salsa)

And now for something completely different…
– Plank + Merkins to musical reading of Brown Bear, Brown Bear, What Do You See?

Moleskine:
Go with your gut.

COT:
Prayers for fires in LA to be put out; other requests as spoken.

Tags: ao_mastodon, Banks, Jolly, Dumpster, Archive, Portage, Falsetto, Homie, Panhandle, Cheese, Stock boy, Rook

Date: 2025-07-09
AO: ao_tar_pit
Q: DQ
PAX: Stock boy, The wet burrito, TBTF, Jolly, Panhandle, Crack, Banks FNGs: None
COUNT: 8
WOR:
– SSH
– Goofballs
– Abe Vigodas
– Arm circles
– Shoulder stretch
– Tricep stretch

Thang 1:
Round the Lake
Partner up. Together do the following:
• Curls x 20
• Overhead Press x 20
• Skull crushers x 20

One partner farmer carries. One partner does exercise and catches partner • Squats x 20
• Bonnie Blair’s x 20

Thang 2:
Stop at the north end of the lake to do some 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 all the above for the other leg

Moleskine:
Cool things happen when you engage with your kids interests. Emilia and I watched Frozen the other day. I wanted to sleep through it, but stayed awake enough to learn that this story can be used as an illustration of 1 John 4:18. So next time we watch it, I’ll be able to teach her some scripture using imagery from this movie she loves.

COT:
– Crack’s 2.0s as they figure out this next stage of life
– Panhandle’s 2.0 returning stateside

Tags: ao_tar_pit, Stock boy, The wet burrito, TBTF, Jolly, Panhandle, Crack, Banks

Date: 2025-07-08
AO: ao_dark_room
Q: LouGee
PAX: Flower Boy, Toto, Crack, Lakers, Framed, LouGee
FNGs: None
COUNT: 6
WOR:
21xSSH, 20x Goofballs, 10x Alt. Side Squats, 10x Merkins, 10x Supermans, Plank (60 sec) The Thang:
Moved to the Dark Room’s version of Cooties (formed a circle): 1. 5 minutes of Mary
2. Squat Holds (with coupon)-1 Pax took 1-2 laps while the remaining performed hold (2 rounds) 3. V-Sit 1 Pax took 1-2 laps while the remaining performed hold (2 rounds) 4. Mosey to shelter and back as a group
5. 5 minutes of Mary
6. Mountain Climbers-3 Pax ran to playground tower and back while remaining performed exercise (2 rounds) 7. Mosey to shelter and back
8. 5 minutes of Mary
9. 10 reps (w/coupon) – calf raises, deadlift, good mornings, chest press, curls, skull crushers, OH shoulder press Moleskine:
Being flexible isn’t just physical…it’s body AND mindset!
COT:
1 minute of silence.
Check out upcoming 2nd events (ie. bonfire spreadsheet)

Tags: ao_dark_room, Flower Boy, Toto, Crack, Lakers, Framed, LouGee

Date: 2025-07-08
AO: ao_mastodon
Q: LeMond
PAX: Glowstick, Falsetto, Stock boy, Mr Roboto
FNGs: None
COUNT: 5
– Warmorama: 5 mins
– 30 SSHs
– Mosey to end of parking lotl, Abe Vigodas
– Mosey back to flag, Mountain Man Poopers
– bat wings
– Moroccan Nightclubs
– Leave coupons at path junction
– Rifle carry to the path junction
– Guardian run to pool house with burpee for last Pax
– Pre-Thang at Pool House
– 10 stair merkins, while partner holds wall sit
– Repeat once
– 100 Rocky Balboas on curb.
– 60-sec balls-to-the-walls
– Guardian Run back to path junction
– 7s with blockees and table presses
– 1 burpee, 6 table presses…
– Murder bunnies to base of Hoffa
– Flora 1-2-3
– 3 Pax legs up 6 inches off the ground.
– 2 Pax do 10 4-ct flutter kicks, holding up coupon.
– Switch and repeat until 60 4-ct flutter kicks called out.
– Man rise to top of Hoffa
– 3 Pax hold coupons from squat position
– 2 Pax do 10 4-ct goblet squats.
– Switch and repeat until 60 4-ct goblet squats called out.
– Man rise to top of Hoffa for Mary.
– Mary:
– Box cutters
– Crab rollovers: raise R foot, L hand, roll to R
– American Hammers
– Moleskin:
– For most of us, our natural, reflexive reaction is to try to move away from pain. But avoidance will not serve us; it only brings us more anguish in the long run. The response that will serve us best is to feel. As author John Green (2012) wisely put it, pain demands to be felt.
– Our first reaction to pain or discomfort is to try and fix it. It feels too warm so I crank up the A/C; I have a headache so I take acetaminophen. Sometimes, we can open to the pain/discomfort and learn.

Tags: ao_mastodon, Glowstick, Falsetto, Stock boy, Mr Roboto

Date: 2025-07-08
AO: ao_flat_earth
Q: Banks
PAX: Candyland, Jack, Stump, Spielberg, Cheese, Jolly, DQ, Wagyu, Gummi Bear, Has Been, BigBlue, Banks FNGs: None
COUNT: 12
WOR:the usual

The Thang:ultimate

Moleskine:have fun, enjoy the summer

COT:tx flood victims

Tags: ao_flat_earth, Candyland, Jack, Stump, Spielberg, Cheese, Jolly, DQ, Wagyu, Gummi Bear, Has Been, BigBlue, Banks