Backblasts

Date: 2026-10-03
AO: Tar Pit
Q: Beaker ,
PAX: Beaker, Panhandle, Portage, LeMond, T-bone
FNGs: None
COUNT: 5
Conditions: Cool, pleasant

WOR: Motivators (x7), Raggedy Andys (x10, ic), Abe Vigodas (x10, ic), Good mornings (x5, oyo)

The Thang:
Each round starts with a 400 m run and a 3 burpee buy in.

Start a 5 minute timer
Complete a 400 m run and a 3 burpee buy in.
Begin working on exercises. When the current exercise is complete, move on to the next one. Every 5 minutes, do one more run and burpee buy in. Repeat until exercises are complete.

Exercises
50 CPRs
50 Blockees
50 Coupon swings
50 Coupon situp-standups
50 Mucho leggos

Moleskine:
Aaron by George Herbert, 1633
Holiness on the head,
Light and perfections on the breast,
Harmonious bells below, raising the dead
To lead them unto life and rest:
Thus are true Aarons drest.

Profaneness in my head,
Defects and darkness in my breast,
A noise of passions ringing me for dead
Unto a place where is no rest:
Poor priest, thus am I drest.

Only another head
I have, another heart and breast,
Another music, making live, not dead,
Without whom I could have no rest:
In him I am well drest.

Christ is my only head,
My alone-only heart and breast,
My only music, striking me ev’n dead,
That to the old man I may rest,
And be in him new-drest.

So, holy in my head,
Perfect and light in my dear breast,
My doctrine tun’d by Christ (who is not dead,
But lives in me while I do rest),
Come people; Aaron’s drest.

Tags: Tar Pit, Beaker, Panhandle, Portage, LeMond, T-bone

Date: 2026-10-02
AO: Flat Earth
Q: Shiplap ,
PAX: Cheese, Kuaizi, Big Mac, Banks, BigBlue, Y2K, Panda Express, Shiplap, Pancake, Jolly, Knuckleball, Pine tar, Gummi Bear, Swish, MaiTai, Tortuga FNGs: None
COUNT: 16
Conditions: beautiful

WOR: SSH, Down and back

The Thang: ultimate

Moleskine: Enjoy the present

Tags: Flat Earth, Cheese, Kuaizi, Big Mac, Banks, BigBlue, Y2K, Panda Express, Shiplap, Pancake, Jolly, Knuckleball, Pine tar, Gummi Bear, Swish, MaiTai, Tortuga

Date: 2026-10-01
AO: Mastodon
Q: Stock boy ,
PAX: Mr Roboto, Too Big To Fail (TBTF), Dumpster, Endo, Stock boy, DQ, LeMond FNGs: None
COUNT: 7
Conditions:
Dark and drizzly

WOR:
Goofballs, Abe Vigodas, arm circles

The Thang:
Blue grass Tabata at the shop: 8 rounds of exercise pairs, 8 sets, 20 seconds on, 10 seconds off, alternating exercise every set. 1. Popeyes / Curls
2. Goblet Squats / Coupon Calf Raises
3. Table Presses / Bent-Over Rows
4. Table Squats / Step-Ups
5. Dips / Inverted Table Rows
6. BBSUs / Supermans
7. Coupon Swings / Coupon Pullovers
8. Coupon Flutter Kicks / Mountain Climbers

Playlist:
– Paradise City — Steve ’n’ Seagulls
– Centerfold — Hayseed Dixie
– Heart of Glass — Nick Shoulders
– Basket Case — Green Day Tribute
– Strawberry Fields Forever — Hayseed Dixie
– Purple Haze — David West
– Lithium — Whiskey Shivers
– People Are Strange — Pickin’ On Series
– Buddy Holly — Whiskey Shivers
– Black Dog — Steve ’n’ Seagulls

Moleskine:
Be generous to others, remembering when others were generous to you

Tags: Mastodon, Mr Roboto, Too Big To Fail (TBTF), Dumpster, Endo, Stock boy, DQ, LeMond

Date: 2026-10-01
AO: Dark Room
Q: Beaker ,
PAX: Beaker, Manhole, Framed, Tortuga, Toto, Lakers, Crack, Flower Boy, Noodles FNGs: None
COUNT: 9
Conditions: Damp, warm, whiney

WOR: Motivators (x7), Raggedy Andy’s (x15), Abe Vigodas (x10), Tappy taps (x10), Bat wings (x15), Wonder Bras (x15), Moroccan Night Clubs (x15), Michael Phelps, Shoulder Stretches

The Thang:
Burpee Mile
1 mile scout run, stop 4 times for 12 burpees.

People’s chair + pretzel arms (1.5 minuts)
Balls to the wall (37 s)
Mosey to Hacksaw Ridge

Dora
100 T merkins
200 bbsus (elbows to knees)
300 Air thrusters (elbows to knees)
One PAX does reps, other PAX runs Hacksaw + hurdle

Mosey to flag
Butterfly stretch

Moleskine: You are guaranteed tomorrow, be thankful for what you ahve today and steward it well.

Tags: Dark Room, Beaker, Manhole, Framed, Tortuga, Toto, Lakers, Crack, Flower Boy, Noodles

Date: 2026-09-30
AO: Ground Zero
Q: Audible ,
PAX: Stock boy, Audible, Cheap Shot, Cheese
FNGs: None
COUNT: 4
Conditions: Rainy

WOR:
Stretch OYO

The Thang:
Run and ruck

Moleskine:
If you want community, sometimes you have to go out and build your own.

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

Date: 2026-09-30
AO: Tar Pit
Q: Panhandle ,
PAX: Tortuga, Da Vinci, Panhandle, SAGA, Sparrow
FNGs: None
COUNT: 5
Conditions: light rain, 66F

WOR: good mornings, SSHs, arm stretches, arm circles

The Thang:

Around the track with the coupon. At each corner do an exercise. Farmer’s carry the straightaways and rifle-carry/curl-carry the curves. Exercises were curl-presses, BBSs, coupon swings, and goblet squats. 10 reps first lap, then 20, then 30, then back to 20.

Moleskine: figure out how to deliver bad news as an act of love

Tags: Tar Pit, Tortuga, Da Vinci, Panhandle, SAGA, Sparrow

Date: 2026-09-29
AO: Mastodon
Q: Dumpster ,
PAX: Mr Roboto, Dumpster, Stock boy, The wet burrito, Beaker, Da Vinci FNGs: None
COUNT: 6
Conditions: Fabulous

WOR: I Vow to Thee My Country – Gustav Holst & The Salvation Army NEW YORK STAFF BAND

Butterfly Stretch
Box cutters
Arm Circles – forward & back
Stretch right
Stretch left

The Thang:

•Hoffa
10 coupon swings
20 derkins
30 coupon step overs (1:1)
40 arm rows (20 each arm)
Hold AL Gore waiting for pax – Run up Hoffa and back
(Repeat once more)

•Baseball Field
5 blockees
10 salt shakers (2:1)
15 goblet squats
20 plank pull-thrus (1:1)
Hold Plank waiting for pax – Run around bases
(Repeat twice more)

•The Hamptons
5 burpees
10 step ups (picnic tables)
15 crunchy frogs
20 side straddle hops (1:1)
Calf raises waiting for pax – Skip to boat launch
(Repeat twice more)

•Starting spot
Box cutters
Flutter kicks
Butterfly stretch

Moleskine:

Each pax stated something they are grateful for.

“Enjoy the little things, for one day you may look back and realize they were the big things.” – American writer Robert Brault

Silent prayer/ meditation

Tags: Mastodon, Mr Roboto, Dumpster, Stock boy, The wet burrito, Beaker, Da Vinci

Date: 2026-09-26
AO: Mastodon
Q: Treebeard ,
PAX: Mr Roboto, Cheap Shot, Dumpster, Too Big To Fail (TBTF), Treebeard, Stock boy, Noodles FNGs: None
COUNT: 78
Conditions: Perfect weather for rowing between a rock and a hard place.

WOR: The usual stuff with songs focusing on rowing, sailing, and all thing nautical.

The Thang:
– The crew was looking a wee bit rough so they had to get back in rowing shape. Performed a series of exercises targeting biceps and back. – Buried Elpenor (fallen comrade) with some murder bunnies.
– Sailed by the Sirens. Had partner work where sometimes each Pax was Odysseus strapped to the pullup bars and able to hear the wonderful song.
– Farmer carried back to original location to setup for the main event of 3 stations. One station was Scylla (Burpee, Rows, Alt Curls, Squats); other was Cattle of the Sun (Blockies, Alt Rows, Curls, and Big Boys)—and the final station was . . . well the feared station of Charybdis, the whirlpool monster. A real canoe was used for this as the PAX managed to navigate the turbulent waters.

Moleskine: Life brings us often to places of no good choice. We feel Scylla and Charybdis. One tip for charting a course is having some determination. The underworld is the hinge point of the Odyssey narrative and after that Odysseus becomes determined.

Tags: Mastodon, Mr Roboto, Cheap Shot, Dumpster, Too Big To Fail (TBTF), Treebeard, Stock boy, Noodles

Date: 2026-09-29
AO: Flat Earth
Q: Hypotenuse ,
PAX: Panda Express, Banks, Knuckleball, Pine tar, MaiTai, Gummi Bear, Y2K, Snatch (F3 NW HWY), Too Big To Fail (TBTF), Swish, Cheese, Tortuga, Candyland, Jolly, Hypotenuse, Big Mac, BigBlue, Lib, Bolt FNGs: None
COUNT: 20
Conditions: Cool as a cucumber

WOR: ssh dnb

The Thang:10v10

Moleskine: Do hard things like Case Keenum.

Tags: Flat Earth, Panda Express, Banks, Knuckleball, Pine tar, MaiTai, Gummi Bear, Y2K, Snatch (F3 NW HWY), Too Big To Fail (TBTF), Swish, Cheese, Tortuga, Candyland, Jolly, Hypotenuse, Big Mac, BigBlue, Lib, Bolt

Date: 2026-09-29
AO: Dark Room
Q: Brainfog , Framed
PAX: Brainfog, Manhole, LeMond, Oompa, Framed, Endo, Flower Boy, Body Double FNGs:
COUNT: 8
Conditions:
Brisk, muddy, gloomy with some fog but we could still see the stars

WOR:
SSH + stretching

The Thang:
IPC week 4
Everyone made it through a round and then some 💪
Every rep counts, each full round was 150 reps.
Didn’t forget to submit your score:
https://ironpax.f3greenwood.org/submit

Moleskine:
Being competitive is great motivation. Always push yourself to do better. Reflecting on your results and progress is also important. Appreciate when you set a new personal best or hit a new goal.

Tags: Dark Room, Brainfog, Manhole, LeMond, Oompa, Framed, Endo, Flower Boy, Body Double