Backblasts

Date: 2025-07-07
AO: ao_tar_pit
Q: Panhandle
PAX: Big Mac, Jolly
FNGs: None
COUNT: 3
WOR: good mornings, SSHs, arm circles

The Thang:

1. 10-minute EMOM with merkins, BBSs, squats. Start at 8 reps each, increase by 1 each round.

2. BOMBS with sandbags. 2 PAX carry sandbags around track. Other does BOMBS (5 burpees, 10 outlaws, 10 merkins, 10 BBSs, 10 squats) and then runs to catch up. Switch and other PAX runs back to start and does BOMBS. Did 5 laps.

3. Repeat 10-minute EMOM with merkins, BBSs, squats.

Moleskine: getting along with a diversity of people require you to let things slide.

COT: families in TX who lost kids and others to the flood.

Tags: ao_tar_pit, Big Mac, Jolly

Date: 2025-07-07
AO: ao_ground_zero
Q: Mr Roboto
PAX: Dr. Phil, Beaker, Pool Boy, Toto, Cheese, Stock boy, Carmen, High Tide FNGs: 1 High Tide
COUNT: 9
WOR:
Abe Vigodas x10
Tappy Taps x10
Good Mornings x10 OYO
Stretch OYO

The Thang:
3 ruckers, 6 runners

Moleskine:
When you face a tough situation, think of how you want to look back on it when it’s all over. Act in a way that you would be proud to remember later.

COT:
Everyone affected by the devastating floods in Texas.

Tags: ao_ground_zero, Dr. Phil, Beaker, Pool Boy, Toto, Cheese, Stock boy, Carmen, High Tide

Date: 2025-07-05
AO: ao_mastodon
Q: Stock boy
PAX: Cheap Shot, Archive, Ankles
FNGs: None
COUNT: 4
WOR:
SSH, Abe Vigodas, side squats, toy soldiers, bat wings, stretches.

The Thang:
Two rounds of 16s with variation. After exercises, move coupon to next lamppost, then run one more lamppost and then back.

Round 1: curls and goblet squats.
Round 2: merkins and calf raises.

Moleskine:
Appreciate American freedoms, and the sacrifices it took to secure them.

COT:
Archive’s upcoming 5th 2.0

Tags: ao_mastodon, Cheap Shot, Archive, Ankles

Date: 2025-07-05
AO: ao_tar_pit
Q: Beaker
PAX: T-bone, Lakers
FNGs: None
COUNT: 3
WOR:
Stretching, SSHs, T-bone burpees

The Thang:
Mosey with blocks to the Lake Ellyn sign.

EMOM ladder
Thrusters, standing skull crushers, rows, curls. Start with 5 of each, every minute add 1 rep, up to 10. Then go back down to 5.

Yoga 1
Mountain pose
Mountain with arms up
Mountain
Mountain with arms up
Standing forward fold
Standing half lift
Standing forward fold
Standing half lift
Mountain pose
Right leg forward (arms up) into warrior I
Twist left and arms out into warrior II
Warrior I
Mountain pose
Left leg forward (arms up) into warrior I
Twist right and arms out into warrior II
Warrior I
Mountain pose

11s
At bench A, do 1 coupon swing, rifle carry to bench B and do 10 coupon jump squats, Rifle carry back to A. Add one rep to bench A, subtract one from bench B until doing 10 at A and 1 at B.

Yoga 2
Corpse pose
Heels to butt
Bridge (shoulders and arms down)
One legged bridge (right leg up)
Bridge
One legged bridge (left leg up)
Heels to butt
Corpse
Underdog
Next-to-dog
Arms out to side, legs up in air
Lift butt in the air, attempt to touch feet to ground, behind head Legs down, heels to butt
Right over left, pull closer
Left over right, pull closer
Corpse

Caeleb Dressel’s Golden Abs
20 toe touches
20 heel touches
20 flat crunches
10 leg lifts
20 4-ct flutters, ic
repeat with 15 of each (still 10 leg lifts)
repeat with 10 of each
repeat with 5 of each (still 10 leg lifts) and 20 streamline flutters

We didn’t make it to the third yoga set

Moleskine:
The 4th of July commemorates our freedom from the British Crown, but that simply means that we now need to build our government and society. The 4th of July represents a start point.

To formulate it another way, freedom can be thought of as freedon for, not simply freedom from. It is now on us, regular citizens, to build what we hope for and want to exist.

COT: IYKYK

Tags: ao_tar_pit, T-bone, Lakers

Date: 2025-07-04
AO: ao_ground_zero
Q: T-bone
PAX: Noodles, T-bone, Sparrow, Beaker, Cheese, Cottontail, DQ, Dr. Phil, Flower Boy, Framed, LeMond, Oompa, Panda Express, Stock boy FNGs: None
COUNT: 14
WOR: :heavy_check_mark:

The Thang: ran from GZ to Seven Gables is the prairie path/elm street to see the Flags and returned the same way.

Moleskine: Read the New Collosus – the poem written by Emma Lazarus that is inscribed on the pedestal of the Statue of Liberty. We are a nation of immigrants and above that as Christians we are called to care for the vulnerable. Whatever your political views we need to have grace and compassion for those wanting a better life.

COT: Beaker sons friend surgery, Ankles 2.0 late night ER visit, LeMond 2.0 recovery from fall.

Tags: ao_ground_zero, Noodles, T-bone, Sparrow, Beaker, Cheese, Cottontail, DQ, Dr. Phil, Flower Boy, Framed, LeMond, Oompa, Panda Express, Stock boy

Date: 2025-07-03
AO: ao_dark_room
Q: Manhole
PAX: Lakers, Framed, Toto, Flower Boy, Tumnus, Beaker, LeMond, Manhole FNGs: None
COUNT: 8
WOR: SSH IC, stretch

The Thang: Battalion Death March to Veterans Memorial Park, BOMBS spitoon to 400

Moleskine: Happiness is a feeling, choose joy

COT: LeMond BIL with heart condition, Framed friend battling throat cancer, PAX at large traveling for summer vacations (I believe there was one more, so please edit the backblast appropriately)

Tags: ao_dark_room, Lakers, Framed, Toto, Flower Boy, Tumnus, Beaker, LeMond, Manhole

Date: 2025-07-03
AO: ao_mastodon
Q: LouGee
PAX: Mr Roboto, Stock boy, LouGee
FNGs: None
COUNT: 3
WOR: 20x SSH, Arm Circles (f/b

The Thang: Ruck for 1.5+ miles, sprinkling in various exercises (hitting all big muscles) at various points. We took turns carrying a 20 lb sand bag.

Moleskine: Make every day a celebration!

COT: 60 seconds of silence.
Reminder-Convergence on July 4th!

Tags: ao_mastodon, Mr Roboto, Stock boy, LouGee

Date: 2025-07-03
AO: ao_flat_earth
Q: Jolly
PAX: Shiplap, Banks, DQ, Candyland, Cheese, BigBlue, Jack, Panda Express, Fiona, Swish, Has Been, Stump FNGs: None
COUNT: 13
WOR: SSH, down and back

The Thang: 7v6 then 6v6 Ultimate

Moleskine: US is still the greatest country in the world. Let’s celebrate it.

COT: Stump’s baby and move, BigBlue’s thumb, Candyland & Fiona’s sister on mission trip

Tags: ao_flat_earth, Shiplap, Banks, DQ, Candyland, Cheese, BigBlue, Jack, Panda Express, Fiona, Swish, Has Been, Stump

Date: 2025-07-02
AO: ao_tar_pit
Q: T-bone
PAX: T-bone, Da Vinci, Mr Roboto, Portage, The wet burrito, Crack, Banks, Cheese, Jolly, LeMond, Manhole, SAGA FNGs: None
COUNT: 12
WOR: SSH, AV, Arm Circles, Runners Stretch

The Thang:
1) Bataan Death March – 2 lines, 3 burpees
2) 11’s – burpees on one side of the field, Jump Squats on the other
3) 6v6 Ultimate with Exercise Ball and Chuck-it Kickball – team that gets scored on gets to choose which ball for next round

Moleskine: Life is messy- embrace the mess, it makes the easy times more enjoyable and meaningful.

COT: Praise for clean biopsy for Mr Roboto , prayers for Circle K guy and his heart surgery – friend of Jolly

Tags: ao_tar_pit, T-bone, Da Vinci, Mr Roboto, Portage, The wet burrito, Crack, Banks, Cheese, Jolly, LeMond, Manhole, SAGA

Date: 2025-07-01
AO: ao_mastodon
Q: Sparrow
PAX: LeMond, Ankles, Sparrow, Probie, Probie
FNGs: 1 Probie
COUNT: 4
WOR: warmups

The Thang:
2 mile run: discussion question, after you’re dead, what of your life will live on?
Answers offered: children and the values we teach them, plus some sweet serial multiplier code that Lemond wrote at Texas Instruments.

Dora: it’s as easy as 100,100,100. Merkins situps, squats.
The Julie Andrews.
The samwise gamgee (bonus that we had an actual firefighter with us to show us the real carries.)

Moleskine: if my ultimate goal is a happy healthy family, then our miscarriage destroyed that. If my goal is to “seek first the kingdom and his righteousness.” Then I can continue to pursue that goal and trust God with my family.

COT: that we would be faithful disciples of Christ.

Tags: ao_mastodon, LeMond, Ankles, Sparrow, Probie, Probie