Backblasts

Date: 2025-07-01
AO: ao_flat_earth
Q: LouGee
PAX: Banks, Jack, Shiplap, LouGee, Candyland, Big Mac, Lib, Panda Express, BigBlue, Stump, Jolly, Swish, Wagyu, Fiona, Cheese, Stage Fright FNGs: 1 Stage Fright
COUNT: 16
WOR: 30x SSH, Down & Back (OYO)

The Thang: Ultimate Frisbee

Moleskine: Success is a result of being available, willing, and being part of something bigger. It’s a TEAM effort!

COT: 60 seconds of silence.

Tags: ao_flat_earth, Banks, Jack, Shiplap, LouGee, Candyland, Big Mac, Lib, Panda Express, BigBlue, Stump, Jolly, Swish, Wagyu, Fiona, Cheese, Stage Fright

Date: 2025-07-01
AO: ao_dark_room
Q: Beaker
PAX: Da Vinci, Flower Boy, Tumnus, Framed, Manhole, Toto, Crack, Lakers, Beaker FNGs: None
COUNT: 9
WOR: SSHs, windmills, runners stretch, merkins, Michael Phelps

The Thang:
Lines of cones were set up 20 yds apart.

For each round, PAX perform 25 reps at line A, travel to line B, perform 20 reps, travel back to A, perform 15 reps, travel back to B, perform 10 reps, travel back to A, perform 5 reps.

Move on the next round when complete with the 5 reps.

Rd 1: Merkins and bear crawls
Rd 2: Leg lifts and broad jump burpees
Rd 3: Hi –> lo planks and gorrilla walks
Rd 4: Jump squats and lunge walks
Rd 5: American hammers and inchworm

Moleskine: You can’t make new old friends.

COT: IYKYK

Tags: ao_dark_room, Da Vinci, Flower Boy, Tumnus, Framed, Manhole, Toto, Crack, Lakers, Beaker

Date: 2025-06-28
AO: ao_flat_earth
Q: Shiplap
PAX: Tortuga, BigBlue, Banks, Bloomer, Crack, Swish, Jolly, Panda Express, Has Been, Shiplap, Jack, Cheese, Stump, Wagyu, Da Count FNGs: None
COUNT: 15
WOR: SSH – down and back

The Thang: Ultimate

Moleskine: Have a good group to be apart of and ask for help when needed!

COT:

Tags: ao_flat_earth, Tortuga, BigBlue, Banks, Bloomer, Crack, Swish, Jolly, Panda Express, Has Been, Shiplap, Jack, Cheese, Stump, Wagyu, Da Count

Date: 2025-06-30
AO: ao_ground_zero
Q: Manhole
PAX: Ankles, Katniss, Cheese, Pool Boy, Sparrow, Noodles, Dr. Phil, Crack, Manhole FNGs: None
COUNT: 9
WOR: yep

The Thang: some ran, some rucked

Moleskine: you are 100% responsible for your relationships

COT: Sparrow and his M

Tags: ao_ground_zero, Ankles, Katniss, Cheese, Pool Boy, Sparrow, Noodles, Dr. Phil, Crack, Manhole

Date: 2025-06-30
AO: ao_tar_pit
Q: LouGee
PAX: T-bone
FNGs: None
COUNT: 2
WOR: OYO – Arm Circles (20x f/b), Alternating Side Squats (20x), SSH (30x), Plank (60 sec), Superman’s (15x)

The Thang:
Round 1-
10x Merkins, 15x Thrusters, 20x Merkins, 25x Thrusters, 30x Merkins, 400m Power Walk Round 2-
10x Thrusters, 15x V-ups, 20x Thrusters, 25x V-ups, 30x Thrusters, 400m Power Walk Round 3-
10x V-ups, 15x Sumo Squats, 20x V-ups, 25x Sumo squats, 30x V-ups, 400m Power walk Round 4-
10x Tempo squats, 15x Blockees, 20x Tempo squats, 25x Blockees, 30x Tempo squats, 400m Power walk Bonus round-10 reps each
Goblet squats, rows, chest press, plank jacks, Colt-45 (1 set), skull crushers, shoulder press, single arm row (l-r) ~finished with flexibility (5 minutes)

Moleskine: Monday is Funday…starting is the most important part!

COT: Encouraged each other in our roles as fathers!

Tags: ao_tar_pit, T-bone

Date: 2025-06-28
AO: ao_tar_pit
Q: LeMond
PAX: Homie, The wet burrito, Toto, Portage
FNGs: None
COUNT: 5
– Warmorama:
– Goofballs
– Abe Vigodas
– Imperial Walkers
– Side leg raises
– Mountain Man Poopers
– Full batwings
– Scout run around the school
– Body-weight hold on ledge: 1 minute
– Pre-thang:
– 25% run up ramp, 5 burpees with hand-release merkin
– 50% run up ramp, 5 burpees with hand-release merkin
– 75% run up ramp, 5 burpees with hand-release merkin
– 100% run up ramp, 5 burpees with hand-release merkin
– The Thang: The de-escalating escalator
– Credit to F3 Churham Tobacco Road for this!
– Round MerkinsSquatsBBSs Mountain Climbers Travel between sets – 1 30 Set 1: Suicides
– 2 25 30 Set 2: Bear crawl to 50, run back
– 3 20 25 30 Set 3: Sprint to 50, run back
– 4 15 20 25 30 Set 4: Suicides
– 5 10 15 20 25 Set 5: Crawl Bear to 50, run back
– 6 5 10 15 20 Set 6: Sprint to 50, run back
– 7 5 10 15 Set 7: Karaoke to 50
– 8 5 10 Set 8: Karaoke to 50
– 9 5
– EMary:
– Box-cutters
– American Hammers
– Moleskin:
– Romans 15:7 reads: “Welcome one another, therefore, as Christ has welcomed you, for the glory of God.” This verse emphasizes the importance of Christians accepting and welcoming each other, mirroring the acceptance they have received from Christ. It highlights that this mutual acceptance should be done in a way that brings glory to God.

Tags: ao_tar_pit, Homie, The wet burrito, Toto, Portage

Date: 2025-06-28
AO: ao_mastodon
Q: Mr Roboto
PAX: Falsetto, Cheap Shot, Ankles, Carmen, Bloomer
FNGs: None
COUNT: 6
WOR:
1-minute 35-SSH EMOM
1-minute 20-Toy Soldier (2 is 1) EMOM
30 seconds of Good Mornings
Abe Vigodas x10

The Thang:
Remixed Big Mac’s 5/31 beatdown at ao_tar_pit.
Billy Madison – Do 10 reps of the K exercise before doing a lap around the baseball field. Come back and repeat K, adding 10 reps of 1st grade, do a lap; repeat. K – Squats
1 – Merkins
2 – Mountain Climbers 2 is 1
3 – Bonnie Blairs 2 is 1
4 – Flutter Kicks 2 is 1
5 – Supermans
(Optional 2-minute “graduation” break.)
6 – Shoulder Taps 2 is 1
7 – High Knees 2 is 1
8 – Plank Jacks
(Optional 2-minute “graduation” break.)
9 – Freddie Mercuries 2 is 1
10 – Calf Raises
11 – LBCs
12 – Burpees

Moleskine:
Repeat from Friday’s ao_ground_zero Q: We all need community and belonging. What are you finding yours in? (Besides F3.)

COT:
Mr Roboto thankful shower got fixed, Falsetto M finding placements for international students, global issues

Tags: ao_mastodon, Falsetto, Cheap Shot, Ankles, Carmen, Bloomer

Date: 2025-06-26
AO: ao_mastodon
Q: Stock boy
PAX: Mr Roboto, TBTF, Linc, Ankles, DQ
FNGs: None
COUNT: 6
WOR:
Abe Vigodas, side squats, toy soldiers, lat stretches, Michael Phelps, bat wings

The Thang:
There were 7 cones, evenly spaced around the perimeter of the parking lot, each with a rep count, a non-coupon exercise, and a coupon exercise. Pax did the coupon exercise at cone 1, then the non-coupon exercises at cones 2 – 7. When they got back to 1, they did the non coupon exercise, rifle carried the coupon to 2 and did the coupon exercise, then the non-coupon exercises at cones 3-7. This continued until they did the coupon exercise at cone 7. PAX who completed all 7 laps ran about 1 mile. Cones:
1. 40 calf raises
2. 35 squats
3. 30 good mornings / coupon swings
4. 25 merkins / derkins
5. 20 BBSUs / nut crackers
6. 15 Bobby Hurleys / thrusters
7. 10 burpees / blockees

Moleskine:
Do a favor for someone who didn’t even ask

COT:
Mr Roboto’s extended family issues

Tags: ao_mastodon, Mr Roboto, TBTF, Linc, Ankles, DQ

Date: 2025-06-19
AO: ao_mastodon
Q: Ankles
PAX: Stock boy, DQ, Sparrow, LouGee, Archive, Ankles, Natty Boh, Katniss, Grunge, Deaddrop FNGs: None
COUNT: 10
WOR: Tappy Taps, Picking Daisies, SSH, Mountain Climbers, Bernie Sanders up/mosey down Hoffa 2-3 times.

The Thang:

HooverBall 2.0.

Continuous cooperative rallies over a volleyball net, using regulation 6lb medicine/HooverBalls. Sometimes 1; Sometimes 2 simultaneous HooverBalls were used, depending on # of PAX participating at the time. PAX responsible for rally ending either ran up Hoffa or (later on) had a choice of doing merkins or squats before being able to rejoin the HooverBall rally.

Moleskine:

Your emotional & spiritual well being will improve if you can resist the temptation to procrastinate unpleasant tasks. A helpful technique is to trick your brain into viewing “doing it now” as a derivative type of “instant gratification.” How? By thinking of it as doing “your future self,” a favor NOW.

COT:

Moment of quiet contemplation, followed by the Serenity Prayer.

Tags: ao_mastodon, Stock boy, DQ, Sparrow, LouGee, Archive, Ankles, Natty Boh, Katniss, Grunge, Deaddrop

Date: 2025-06-13
AO: ao_flat_earth
Q: 8-Track
PAX: Banks, Manhole, T.B., Bloomer, Candyland, LeMond, Panda Express, DQ, Jolly, White Noise, Tortuga, Wagyu, Velveeta, LouGee, TBTF, Gummi Bear, Jack FNGs: None
COUNT: 18
WOR:SSH and field walk

The Thang: Frisbee

Moleskine: Something deep and insightful

COT: Lets keep making fun of Jolly

Tags: ao_flat_earth, Banks, Manhole, T.B., Bloomer, Candyland, LeMond, Panda Express, DQ, Jolly, White Noise, Tortuga, Wagyu, Velveeta, LouGee, TBTF, Gummi Bear, Jack