Backblasts

Date: 2025-06-21
AO: ao_mastodon
Q: Mr Roboto
PAX: Cheap Shot, Stock boy, TBTF, Falsetto, Ankles, The wet burrito, Audible FNGs: None
COUNT: 8
WOR:
Batwings x10
Tin Soldiers x20
Hip Flexors x20 (Not sure if there’s an F3 name…Vaudevilles?) Pickle Pointers x20
SSHs x20

The Thang:
3 rounds of 2 sets of 5 cycles

First Round – Lower Body – 60s work, 20s rest
Star Jumps
Reverse lunge to knee drive
Goblet squats wth a pulse
Reverse lunge + curtsy lunge, right side
Reverse lunge + curtsy lunge, left side

Second Round – Upper Body – 50s work, 15s rest
Merkin to downward dog
Shoulder taps
BBSUs
Tri dips
Freddie Mercurys

Third Round – Cardio – 40s work, 20s rest
Burpees
Thrusters
Apollo Ohnos
Toe taps
Bonnie Blairs

Moleskine:
When you correct your kids for something they do (tone of voice, rudeness, etc.), it helps to do a quick mirror check every so often to make sure you aren’t modeling that behavior.

COT:
3rd-f event today

Tags: ao_mastodon, Cheap Shot, Stock boy, TBTF, Falsetto, Ankles, The wet burrito, Audible

Date: 2025-06-21
AO: ao_tar_pit
Q: Da Vinci
PAX: Da Vinci, LeMond, Natty Boh, T-bone, Tumnus, Portage, Archive, @grunge FNGs: None
COUNT: 8
Warmorama to Bluegrass (and throughout workout, including my personal top ten Chuck Norris jokes)

The Thang:
http://k.i.ss/.

100 curls
400 m run
90 merkens
400 m run
166 burpee spittoon for the number of Texas Rangers

80 curls
400 m run
70 merkens
400 m run
166 burpee spittoon for the number of Texas Rangers

60 curls
400 m run
50 merkens
400 m run
166 burpee spittoon for the number of Texas Rangers

40 merkins
400 m run
30 curls
400 m run
85 burpee spittoon for the age of Chuck Norris

166 ab reps (various) to close

Moleskin: Chuck Norris phenomeonon survived cancel culture perhaps because deep down we all need heroes.

https://www.christianitytoday.com/2025/06/let-your-sons-grow-up-heroes-boys-men-fathers-day/:
To put it bluntly, we have created a cultural climate in which the only way to become a hero is to first become a victim. There are many incentives in our culture to imagine oneself as a victim but fewer for imagining oneself as a hero. And boys and men have largely been scripted as victimizers, not victims; oppressors, not liberators; villains rather than heroes. None of these realities are healthy messages for boys to imbibe.

Name some heroes. Introduce boys to concrete examples of heroic lives worth living. Let your sons imagine that they can grow up to be heroes.Among heroes I’d list https://anglicancompass.com/st-alban-protomartyr-of-great-britain/?utm_source=twitter&utm_medium=social&utm_campaign=socialshare.

COT: Prayers for babies on the way, M’s, peace.

Tags: ao_tar_pit, Da Vinci, LeMond, Natty Boh, T-bone, Tumnus, Portage, Archive, @grunge

Date: 2025-06-21
AO: ao_flat_earth
Q: Banks
PAX: Tortuga, Cheese, Jolly, Banks, DQ, T.B., Candyland, Chippy FNGs: None
COUNT: 8
WOR: ssh

The Thang:ultimate

Moleskine:do the hard things

COT:

Tags: ao_flat_earth, Tortuga, Cheese, Jolly, Banks, DQ, T.B., Candyland, Chippy

Date: 2025-06-18
AO: ao_tar_pit
Q: Tortuga
PAX: Da Vinci, T.B., Panhandle, SAGA, DQ, Stock boy, Katniss, LouGee, Falsetto FNGs: None
COUNT: 10
WOR: Silent SSH IC to 21. DQ failed to stop in rhythm which resulted in 5 penalty burpees. Repeated and succeeded. Copperhead squats, batwings, mosey around the school

The Thang: Poison Pill
Teams race with a jug of water and some chalk.

W.A.M! Work, Add, Mosey

At the top of one of the eleven marked staircases, teams did the WORK that was written there in chalk, ADDed a new exercise, then
MOSEYed to a new staircase.

Repeato.

When there was work to do, each PAX on the team did 10 reps of one, 20 reps of another, and 30 reps of the third. If there were only two exercises listed, they did 10 and 20 reps. Just one = ten reps. If there was no work, no reps (which only happened if your team was the first to get there.)
If there were already three listed when the team arrived, they did all three, erased them with the water, and wrote a new one.

Scoring – five points for completing all marked staircases, one point for each time you erased a set of three after completing said set.

One team unfortunately switched the order (Add, Work, Mosey), only scoring three points. Stock boy’s team completed all staircases plus one erase, scoring six points. SAGA’s team did the same but picked up a second erasing with their last staircase finishing with a whopping seven points and the satisfaction of beating Stock boy.

5MOM: flutter kicks, Panhandle cadence to 75, crunchy frogs, standing side crunches, stretching.

Moleskine: Be true to your teeth, or they’ll be false to you.

COT: Prayers for resolution to the wars being waged around the world.

Tags: ao_tar_pit, Da Vinci, T.B., Panhandle, SAGA, DQ, Stock boy, Katniss, LouGee, Falsetto

Date: 2025-06-17
AO: ao_mastodon
Q: Falsetto
PAX: Stock boy, Mr Roboto, Da Vinci, Dumpster, Katniss, LeMond, SAGA, Falsetto, Pitstop FNGs: None
COUNT: 9
WOR:
– [ ] Motivators from 7
– [ ] Abe Vigodas IC X10
– [ ] Mountain Man Poopers IC X10
– [ ] Arm Circles Forward/Backward IC X 10
– [ ] Michael Phelps OYO
– [ ] Runner’s stretch/Calf stretch

The Thang:
Thang 1: 10-min AMRAP X2

5 Burpees
10 Merkins
15 Squats
20 2-count Flutter Kicks

**after each set of 4 exercises, run to Cooties and do 10-sec. bar hang, run back and repeat AMRAP, establish goal with round 1

Round 2: Beat your goal established in Round 1, doing one less rep for each exercise to counter fatigue.

Thang 3: Partner Countdown Sprints at Tennis courts
1 PAX does 2 court tennis court Agassi’s touching all doubles lines while partner does SSH, tag hands and call number then switch. 7 total sprints

Back to flag for 150 merkin Spitoon

Moleskine:
“Abide” in the vine as your source of strength. John 15:5. Don’t trust your own strength= Freedom from self-glorification AND self-loathing

COT:
Mr Roboto’s family; Wars in the world- Prayers for peace

Tags: ao_mastodon, Stock boy, Mr Roboto, Da Vinci, Dumpster, Katniss, LeMond, SAGA, Falsetto, Pitstop

Date: 2025-06-17
AO: ao_dark_room
Q: Lakers
PAX: Sparrow, Tumnus, Noodles, Beaker, Manhole, Crack, Flower Boy FNGs: None
COUNT: 8
WOR:
Mosey around the parking lot
Neck rolls
Shoulder shrugs
Torso twist
Leg/back stretch

The Thang 1: Over the Hill
Pax lined up on low side of Hacksaw* Ridge facing the hill. Exercise was called on Q. We then Bear crawled up and over the hill, going downhill head-first. Mosey back to start. 25 x Curls
25 x Chest Press
20 x Skull Crushers
20 x (something I forgot)

The Thang 2: Usain Bolt’s
Pax lined up in field, 20 yards from fencing.
Pax 1 called an exercise and sprinted to the fence. Everyone else did the exercise. Once Pax 1 returned, Pax 2 sprinted to the fence. Continued doing the exercise until everyone sprinted. Then Pax 2 called the exercise and so on.

Exercises called:
– Shoulder Press
– Merkins
– BBSUs
– (Something else I forgot. Someone should write these things down)

Moleskine: Embrace getting 1% better in BD’s and in life. We can’t be perfect overnight, but we can be slightly better each day. Push yourself more and more, then look back and see the change!

COT: Cholera outbreak in Middle East, Minnesota lawmakers and their families, Manhole’s family member recovering from tragedy.

Tags: ao_dark_room, Sparrow, Tumnus, Noodles, Beaker, Manhole, Crack, Flower Boy

Date: 2025-06-17
AO: ao_flat_earth
Q: Jolly
PAX: Shiplap, Banks, Big Mac, Tortuga, DQ, Candyland, Bloomer, Fiona, T.B., Jack, Velveeta, Panda Express, White Noise, Lib, Tent FNGs: None
COUNT: 16
WOR: SSH, Down and Back

The Thang: 8v8 Ultimate

Moleskine: Actually listen to people when you have conversations. Don’t make it about you.

COT: Velveeta’s move back to Georgia

Tags: ao_flat_earth, Shiplap, Banks, Big Mac, Tortuga, DQ, Candyland, Bloomer, Fiona, T.B., Jack, Velveeta, Panda Express, White Noise, Lib, Tent

Date: 2025-06-16
AO: ao_ground_zero
Q: Manhole
PAX: TBTF, Stock boy, Pool Boy, Dr. Phil, Crack, Katniss, Ankles, Fumigator, BÜMPËRS, Mr Roboto, Archive, Manhole FNGs: None
COUNT: 12
WOR: Yep

The Thang: Run/ Ruck

Moleskine: Gratitude for positive attitude

COT:

Tags: ao_ground_zero, TBTF, Stock boy, Pool Boy, Dr. Phil, Crack, Katniss, Ankles, Fumigator, BÜMPËRS, Mr Roboto, Archive, Manhole

Date: 2025-06-16
AO: ao_tar_pit
Q: Big Mac
PAX: Jolly, T-bone, Panhandle, Tortuga, The wet burrito, Dungy, Sparrow FNGs: None
COUNT: 8
WOR: EMOM – 35 SSH, 8 Burpees, 5 rounds.
Good Mornings
Pick Daisies
Arm Circles

The Thang: Each round start with 1 of each exercise, then 2 then 3 up to 10 and 10 of each exercise, then run around the track and continue. Round 1: 1-10 Decomposed Blockees (Merkins and OHP)
Round 2: 1-10 Shoulder taps & bonnie Blair’s (2 is 1 for both) Round 3: 1-10 chest press (each arm) and WWIII situps
Round 4: 1-10 coupon swings, goblet squats
Round 5: 1-10 curls, skull crushers

Moleskine:
Father’s Day Stats:
Fatherless homes represent about 25% of homes with children but they account for: 63% of child suicides
90% runaway children
85% of children with diagnosed behavioral issues
71% of all high school dropouts
75% of teens in treatment centers
85% of youths in prison.

Fathers: when your child was born you were willing to give up anything for them. Make sure to stay involved!

If your children are adults, you can still call them and encourage them.

If you don’t have kids, maybe you can help fill in for a family where the male figure is absent.

Tags: ao_tar_pit, Jolly, T-bone, Panhandle, Tortuga, The wet burrito, Dungy, Sparrow

Date: 2025-06-14
AO: ao_flat_earth
Q: Bloomer
PAX: T.B., Has Been, Panda Express, Bloomer, Big Mac, Velveeta, Jolly, Shiplap, Candyland, Hershey, Jack FNGs: None
COUNT: 11
WOR: side straddle hops, 3 T-Bone burpees, across field and back

The Thang: Frisbee

Moleskine: Have courage to share where you are struggling in the midst of your struggles.

COT: T.B. job interview, Israel

Tags: ao_flat_earth, T.B., Has Been, Panda Express, Bloomer, Big Mac, Velveeta, Jolly, Shiplap, Candyland, Hershey, Jack