Backblasts

Date: 2025-05-27
AO: ao_mastodon
Q: Mr Roboto
PAX: Stock boy, Moon (STL), TBTF, Glowstick, LeMond
FNGs: None
COUNT: 6
WOR:
Mountain Climbers x10
Mountain Man Poopers x10
Abe Vigodas x10
Batwings x10
Stretch OYO

The Thang:
Divide into two teams at bottom of Hoffa. One PAX duct tape paper to his coupon, one tapes scissors, and one leaves his alone.

Each team decides what to show at the top of Hoffa: coupon, paper or scissors. Winner is determined by traditional rules of Rock, Paper, Scissors. Winning team determines what exercise everyone must do 25 of. Ties result in 10 burpees. Movement (rifle carry, bear crawl, crab walk, etc.) up and down Hoffa is decided by the Q.

It was a close game, but the team of Stock boy, Moon (STL), and TBTF scored a 3-2-2 victory.

Moleskine:
Modify as necessary applies to life outside of F3, too. Respect differences.

COT:
Praise for Stock boy’s M being back home.

Tags: ao_mastodon, Stock boy, Moon (STL), TBTF, Glowstick, LeMond

Date: 2025-05-24
AO: ao_tar_pit
Q: Lakers
PAX: LeMond, Beaker, Panhandle, Archive, Portage, Sweet P, Homie, Shazam! FNGs: None
COUNT: 10
WOR: Stretching, jumping, str-pumping

The Thang:
Refresh of Iron Pax from 2024:
Round ONE
10 x Merkins
15 x Thrusters
20 x Merkins
25 x Thrusters
30 x Merkins
400m Run

Round TWO
10 x Thrusters
15 x V-Ups
20 x Thrusters
25 x V-Ups
30 x Thrusters
400m Run

Round THREE
10 x V-Ups
15 x Jungle Bois
20 x V-Ups
25 x Jungle Bois
30 x V-Ups
400m Run

Round FOUR (This round gassed everyone)
10 x Jungle Bois
15 x Blockies
20 x Jungle Bois
25 x Blockies
30 x Jungle Bois
400m Run

10 x Merkins
15 x Over head Press
400 m Cool down mosey

A little broga for the boys

Moleskine:
Celebrate the wins. Brag about your success and invite others to celebrate with you! Good things are happening in our lives, tell others about them.

COT:
IYKYK

Tags: ao_tar_pit, LeMond, Beaker, Panhandle, Archive, Portage, Sweet P, Homie, Shazam!

Date: 2025-05-24
AO: ao_flat_earth
Q: Banks
PAX: Tortuga, Jolly, DQ, Banks, Candyland, Cheese, Jack, Panda Express, Shiplap, T.B. FNGs: None
COUNT: 10
WOR:the usual

The Thang:ultimate

Moleskine:be intentional

COT:stockboys M

Tags: ao_flat_earth, Tortuga, Jolly, DQ, Banks, Candyland, Cheese, Jack, Panda Express, Shiplap, T.B.

Date: 2025-05-23
AO: ao_ground_zero
Q: Mr Roboto
PAX: Crack, Panhandle, Sweet P, T.B., TBTF, Toto, Samsonite, Stock boy, Beaker, T-bone FNGs: None
COUNT: 11
WOR:
SSHs x20
Picking Daises
Tappy Taps x10
Stretch those calves

The Thang:
Run/ruck south along the brand, spanking new sidewalk. 7 runners, 4 ruckers/walkers

Moleskine:
Say hi to people. Learn their names and use them.

COT:
K-pop’s wedding. T-bone’s 2.0s’ road trips. Stock boy’s M.

Tags: ao_ground_zero, Crack, Panhandle, Sweet P, T.B., TBTF, Toto, Samsonite, Stock boy, Beaker, T-bone

Date: 2025-05-23
AO: downrange
Q: Da Vinci , SAGA
PAX: Sparty, 7 students
FNGs: None
COUNT: 10
WOR: abe vagodas, runners stretch

The Thang: 3 mile run, 18 burpees, 52 merkins, 52 BBSU, 52 squats, 52 squats

Moleskine: Chief buffalo gave all for his people in his 90s.

COT: praise for a great few days so far.

Tags: downrange, Sparty, 7 students

Date: 2025-05-23
AO: ao_flat_earth
Q: Jolly
PAX: Panda Express, Gummi Bear, DQ, Candyland, Tortuga, Banks, Bloomer, BigBlue, Shiplap, Dewey, Manhole, Krampus, Cheese, Jack FNGs: None
COUNT: 15
WOR: SSH, down and back

The Thang: 7v8 Ultimate

Moleskine: It’s ok to fail.

COT: yes

Tags: ao_flat_earth, Panda Express, Gummi Bear, DQ, Candyland, Tortuga, Banks, Bloomer, BigBlue, Shiplap, Dewey, Manhole, Krampus, Cheese, Jack

Date: 2025-05-22
AO: ao_mastodon
Q: DQ
PAX: Samsonite, Mr Roboto, Stock boy, TBTF, Glowstick, Archive, Falsetto FNGs: None
COUNT: 8
WOR:
– SSH
– Goofballs
– Arm circles
– Abe Vigodas

The Thang:
Murph minus the run:
– 100 pullups
– 200 merkins
– 300 squats

Stock Boy finished early and earned the opportunity to repeat the following until time was called: – lap around hoffa
– 15 burpees

Ended with some Mary:
– Crunchy frog
– Bird dog
– Dead bug
– Hello merkins
– Hip rock and raise
– Heels to the heavens
– Spiderman planks

Moleskine:
Wisdom from parents of teens / tweens to our young family group on how to invest in your relationship with your kids to keep that door of communication open: Do things side by side. Face to face conversations might not be as productive. Doing things side by side builds the relationship and brings about opportunities for connection.

COT:
– Stock boy and Mr Roboto Ms recovery from ailments.

Tags: ao_mastodon, Samsonite, Mr Roboto, Stock boy, TBTF, Glowstick, Archive, Falsetto

Date: 2025-05-21
AO: ao_tar_pit
Q: Panhandle
PAX: Big Mac, Tortuga, Lib, Sweet P
FNGs: None
COUNT: 5
WOR: SSHs, abe vigodas, arm circles, picking daisies

The Thang:
– Thang 1: moseyed around lake with 4 stops (25 each of squats, merkins, BBSs, and T-merkins) – Thang 2: Five Alive with squats, merkins, BBSs, T-merkins, and burpees
– Thang 3: 11s with dips and BBSs (around the hamster wheel at the spa) (interrupted because of time)

Moleskine: stolen from T-bone: be kind and watch what you say

COT: Lib’s family,

Tags: ao_tar_pit, Big Mac, Tortuga, Lib, Sweet P

Date: 2025-05-17
AO: ao_mastodon
Q: Bloomer
PAX: Stock boy, Bloomer, Cheap Shot, Samsonite, Short Circuit, Falsetto, Sparrow, TBTF, Deaddrop, Caden McDaniels- FNGs: 1 Caden McDaniels-
COUNT: 10
WOR: side, straddle, hops, tapping taps, plank jacks, stretch on your own.

The Thang:
1. 10 laps around the parking lot. Went at the flag. We completed 10 reps of curls, thrusters, coupon swings, Merkins. After running a lap we reduced one rep and counted down all the way to one rep per exercise. 2. 6 mins of Cindy – 5 pull-ups, 10 Merkins, 15 squats.

3. Picnic table work – every minute on the minute, we work to accomplish sets of dips, derkins, step ups.

4. We bear crawled up Hoffa and then we broad jumped and sprinted up Hoffa.

Moleskine: Don’t say, “Be a Man!” But rather say, “Be a Better Man.” You are a man, let’s not tear down to call each other. Boys but call each other to be better men.

COT: pray for Sparrows travels

Tags: ao_mastodon, Stock boy, Bloomer, Cheap Shot, Samsonite, Short Circuit, Falsetto, Sparrow, TBTF, Deaddrop, Caden McDaniels-

Date: 2025-05-20
AO: ao_mastodon
Q: Stock boy
PAX: Mr Roboto, Glowstick, LeMond
FNGs: None
COUNT: 4
WOR:
SSH, Abe Vigodas, tin soldiers, leg stretches

The Thang:
Tabata – dips, merkins, BBSU, flutter kicks, calf raises, lunge squats, American hammers, Freddie Mercury’s, table presses, shoulder shrugs

Moleskine:
Do the hard things without hesitation; agree and start before you have the opportunity to talk yourself out of it.

COT:
Prayers for preparation for summer changes, LeMond’s work, Stock boy’s M sickness.

Tags: ao_mastodon, Mr Roboto, Glowstick, LeMond