Backblasts

Date: 2025-10-11
AO: ao_tar_pit
Q: DQ
PAX: Da Vinci, Samsonite, Toto, LeMond, Portage
FNGs: None
COUNT: 6
WOR:
– Ssh
– Goofballs
– Abe Vigodas
– Arm circles

The Thang:
TABATA 20s / 10s. Alternate exercises. 3 rounds each
• curls / overhead press
• goblet squats / coupon lunges
• skull crushers / merkins
• speed skaters / side lunges
• single arm rows
• single leg deadlift
• burpees / thrusters

DQ’S PHYSICAL THERAPY
Cuz my core is weak
• hip curls
• marches
• clam shells
• canoe flappers
• bird dogs
• dead bugs
• american hammers
• toe tap planks

YOGA
A series of moves involving the below:
• upward dog
• downward dog
• calf stretches
• runners stretch
• triangle pose
• twisting triangle pose
• thread the needle
• glute stretch

Moleskine:
Eph 5:25-5:28
Just a reminder to keep loving your wife as Christ loves the church. Marriage is a long race. Keep going!

COT:
– Toto job search
– Tortuga and family mourning loss of niece

Tags: ao_tar_pit, Da Vinci, Samsonite, Toto, LeMond, Portage

Date: 2025-10-08
AO: ao_tar_pit
Q: Too Big To Fail (TBTF)
PAX: Samsonite, Stock boy, Ankles, Banks, Too Big To Fail (TBTF) FNGs: None
COUNT: 5
WOR:

The Thang:
We rifle carried (or otherwise carried in any manner) our coupons around the path stopping at all light posts (3 blockees per) and bench (15 coupon curls per). We stopped midway for a non-coupon break of SSH, squats, goofballs, etc.

Once we got back to the flag we did a few quick derkin/mosey circuits and ended it with some Mary (ring of fire style).

Fun was had by all.

Moleskine: ” You can’t play hard if you practice lazy”

COT: PAX/2.0 jobs

Tags: ao_tar_pit, Samsonite, Stock boy, Ankles, Banks, Too Big To Fail (TBTF)

Date: 2025-10-10
AO: ao_flat_earth
Q: Cheese
PAX: T.B., Jack, White Noise, Banks, Jolly, Hershey, Manhole, Tortuga, Shiplap, Samsonite FNGs: None
COUNT: 11
WOR: SSH, Down n Back

The Thang: Ultimate Frisbee

Moleskine: Enjoy the weekend

COT: Tortuga’s trip for funeral

Tags: ao_flat_earth, T.B., Jack, White Noise, Banks, Jolly, Hershey, Manhole, Tortuga, Shiplap, Samsonite

Date: 2025-10-09
AO: ao_dark_room
Q: Lakers
PAX: Flower Boy, Dumpster, Manhole, Crack, Toto, Beaker, Framed, Noodles, LeMond, Brainfog, DQ, Nose Job, Jolly FNGs: None
COUNT: 14
WOR:
– Mosey around the lot
– Abe Vigoda’s
– Arm Circles
– Sitting Streches

Mosey to Luddies

The Thang:
Round 1 – The Quads of Pain

(Perform 3 rounds)
15 Goblet Squats (with coupon)
20 Step-Back Lunges (10 per leg)
10 Flamingo Curls (curls on one leg)
10 Jump Squats
25-yard rifle carry, shoulder carry, mosey around island

Round 2 – Glutes & Hams

15 Deadlifts (with coupon, hinge at hips)
20 Pickle Pointers (coupon across hips)
20 Romanian Deadlifts (single leg, switch halfway)
44 Coupon Step-Ups (alternating legs)
10 Thrusters

Wall Sit – Passing the Peace

Pax sit shoulder to shoulder against the wall and pass the coupon down the line and back, continue thill time is called.

Mary
BBSU’s
Box Cutters
Big-Ass American Hammers (holding coupon)

Moleskine:
“You’re only as old as you feel”
This is true not just physically, but mentally and emotionally as well. Take time to keep your mind and heart ready. Read and listen o people you disagree with and figure out WHY. Share your emotions with the most important people in your life, be honest, build intimacy.

COT: IYKYK

Tags: ao_dark_room, Flower Boy, Dumpster, Manhole, Crack, Toto, Beaker, Framed, Noodles, LeMond, Brainfog, DQ, Nose Job, Jolly

Date: 2025-10-08
AO: ao_ground_zero
Q: Crack
PAX: Manhole, Bloomer, Tortuga, Mr. Bean
FNGs: None
COUNT: 5
WOR: SSH, Tappy Taps, Stretch OYO

The Thang: Run/ruck north, dodging walnuts.

Moleskine: We can’t take care of our families if we don’t first take care of ourselves.

COT: Tortuga traveling to NY for niece’s memorial service, Tortuga’s M struggling, praise for K-Pop’s new job.

Tags: ao_ground_zero, Manhole, Bloomer, Tortuga, Mr. Bean

Date: 2025-10-07
AO: ao_dark_room
Q: Crack
PAX: Manhole, Lakers, Framed, Toto, Nose Job
FNGs: None
COUNT: 6
WOR: SSH, Abe Vigodas, Tappy Taps, Bat Wings, Copperhead Merkins

The Thang:
– Elevens (Overhead Presses, Merkins) in the parking lot
– Circuits at LOOTEES:
– Arms – Curls, Bent Over Rows, Upright Rows, Overhead Presses, Skull Crushers, Pull-Ups. 25 reps, millenial style (2 rounds)
– Legs – Bulgarian Split Squats, Lunges, Air Squats, Super Mario’s. 20 reps of air squats determined rotation – Mary – American Hammers, Flutter Kicks, BBSU

Moleskine: James 1:19 – “Know this, my beloved brothers: let every person be quick to hear, slow to speak, slow to anger;”
We’re bombarded by people who blast their opinions/thoughts on social media, in the news, in public. Rather than react and speak out, be quick to hear but DO NOT be quick to respond.

COT: Praise for K-Pop’s successful job interview; prayers for jobs for Toto, Lakers; prayers for peace around the world.

Tags: ao_dark_room, Manhole, Lakers, Framed, Toto, Nose Job

Date: 2025-10-07
AO: ao_mastodon
Q: Mr Roboto
PAX: Audible, Ankles, Stock boy, Dumpster, Samsonite, Too Big To Fail (TBTF), LeMond FNGs: None
COUNT: 8
WOR:
(Incorporated into the Thang)

The Thang:
Coupon carry over to the Hamptons, beneath a tree, to shelter from the rain.

30-60 second each of:
– Seated cat-cow
– Seated twist left
– Seated twist right
– Cat-cow
10 BBSUs in cadence, 10 coupon swings OYO

30-60 second each of:
– Half child’s pose right
– Gate pose to forward fold right
– One-legged forward bend right
10 BBSUs in cadence, 10 coupon swings OYO

Repeat previous set on left side

30-60 second each of:
– Dynamic cobra
– Shoulder twist right
– Shoulder twist left
50 LBCs OYO, 20 coupon swings OYO

Mosey around Hoffa.

Repeat all of the above, but all for 30 seconds and 1 fewer BBSU interlude.

Moleskine:
Establish healthy boundaries when necessary.

COT:
Jobs, Tortuga family

Tags: ao_mastodon, Audible, Ankles, Stock boy, Dumpster, Samsonite, Too Big To Fail (TBTF), LeMond

Date: 2025-10-06
AO: ao_ground_zero
Q: Manhole
PAX: Crack, Mr Roboto, Mr. Bean, Stock boy, Too Big To Fail (TBTF), Dr. Phil, Ankles, Samsonite, Jayhawk, Manhole FNGs: None
COUNT: 10
WOR: yup

The Thang: head north

Moleskine: make time

COT:

Tags: ao_ground_zero, Crack, Mr Roboto, Mr. Bean, Stock boy, Too Big To Fail (TBTF), Dr. Phil, Ankles, Samsonite, Jayhawk, Manhole

Date: 2025-10-06
AO: ao_tar_pit
Q: Jolly
PAX: Da Vinci, Tortuga, Flower Boy, SAGA, Big Mac, Oompa, Portage FNGs: None
COUNT: 8
WOR: Abe Vigoda’s, Arm Circles, 5min EMOM, 35 SSH/7 Burpees

The Thang: Partnerless Dora
We moseyed to the corner and did a quick warmup run up the hill and back.

Pax completed the following exercises. You do as many reps as possible without stopping. If you couldn’t get through all the reps for an exercise without stopping then you run the hill for a break. So if you did 30 thrusters and hit failure you run the hill and then complete the remaining 20. If you made it through all 50 or 100 reps of an exercise without stopping then you run the hill before moving on to the next exercise.

50 Thrusters
100 Merkins
100 BBSU
100 Curls
100 Skull crushers
100 Squats
100 Rows 50 each arm
50 Blockees

Tortuga led flutter kicks for the last two minutes.

Moleskine:
Get out of your comfort zone and try new things. Five years ago F3 was something I never would have considered. Tortuga nudged me a couple times so I came out and here we’re are five years later. COT: Jackson’s recovery, Saga’s M

Tags: ao_tar_pit, Da Vinci, Tortuga, Flower Boy, SAGA, Big Mac, Oompa, Portage

Date: 2025-10-04
AO: ao_tar_pit
Q: LeMond
PAX: Homie, Toto
FNGs: None
COUNT: 3
– Warmorama: 5 mins
– Goofballs
– Abe Vigaoda
– Mountain Man Poopers
– Hillbilly squats
– Side-leg raises
– Bat wings
– Thang 1: Suicides with four light-up cones on track
– 10 4-ct mountain climbers at each cone.
– Repeat with 2 burpees at 1st cone, 4 burpees at 2nd…
– Thang 2: Jacked Up
– SSH x 20 IC
– Seal Jacks x 20 IC
– Plank Jacks x 20 IC
– Crossover Squat Jacks (aka Deney Terrio) x 20 IC
– Smurf Jacks x 20 IC
– Thang 3:
– Two stations, 10 yards apart with body-weight exercises at station 0, coupons at station 1. – Bear crawl from station 0 to station 1; crawl bear back to station 0 – Station 0-Merkin x 30
– Station 1-Curls w/block x 40
– Station 0-WWI x 20
– Station 1-Grave Digger w/block x 20
– Station 0-Groiners x 50
– Station 1-Overhead Press w/block x 40
– Station 0-Squats x 30
– Station 1-Blockees x 15
– Run down Hawthorne Blvd to and from stop sign at Main St.
– Moleskin:
– While doing IronPax at ao_dark_room, I could really smell the earth and the grass and I wondered if being outdoors, getting dirty literally helps one cope better with irritants and reduce seasonal allergies. Well, there is evidence that exposure to dirt can improve one’s health. From the New York Times: Go on, grab a handful of soil or hike a muddy trail: It can benefit everything from your mood to your microbiome.

Tags: ao_tar_pit, Homie, Toto