Backblasts

Date: 2025-11-20
AO: ao_dark_room
Q: Beaker
PAX: Toto, Panhandle, Crack, Framed, Manhole, Brainfog, Mr Roboto, Jolly, LeMond, Banks, Beaker FNGs: None
COUNT: 11
WOR: Motivators, x7, ic; Raggedy Andys, ic, x10; Mountain Climbers, ic, x15, Runner’s stretch, calf stretching, arm across chest.

The Thang:
Unintentionally Modified Tortoise and the Hare Bombs
PAX get in pairs.
Starting on the 0.8 Mi loop, one PAX performs a set of 5 reps of an exercise while the other PAX begins farmer carrying both coupons on the trail. When the PAX completes the reps he runs to relieve the rifle-carrying PAX. They switch roles.

Continue this until each PAX completes 5 sets of the same exercise. Then move on to the next one. The exercises are: Burpees
Outlaws
Merkins
Big boi situps
Squats

When complete, find a group still working and do what they are doing, along with them.

Moleskine: Know your strengths; care for others.

COT: ifkyk

Tags: ao_dark_room, Toto, Panhandle, Crack, Framed, Manhole, Brainfog, Mr Roboto, Jolly, LeMond, Banks, Beaker

Date: 2025-11-20
AO: ao_mastodon
Q: Tortuga , Stock boy
PAX: DQ, Jailbreak, Too Big To Fail (TBTF), Glowstick, Sparrow, Dumpster FNGs: None
COUNT: 8
WOR: ssh, merkins, copperhead squats, single arm rows, overhead press all IC

The Thang: Mosey with coupons to Cooties
seal claps IC, at bleachers, dips IC
mosey
jumps squats 20 OYO, then 100 hand release tuck jump burpee spittoon mosey
bbsu IC
bridge crossing on hands with feet on railing
Dan Taylors to 8 squats and 32 lunges
mosey
Sevens at the light posts: merkins and burpees
mosey
rifle back to the flag
Mary – flutter kicks, box cutters, Freddie Mercuries

Moleskine: Be patient

COT: prayers for DQ with job stress and Jailbreak with a mystery stink in his home.

Tags: ao_mastodon, DQ, Jailbreak, Too Big To Fail (TBTF), Glowstick, Sparrow, Dumpster

Date: 2025-11-19
AO: ao_ground_zero
Q: Crack
PAX: reboot, Pacecar, Mr. Bean, Too Big To Fail (TBTF), Brainfog, Audible FNGs: None
COUNT: 7
WOR: SSH, Abe Vigodas, stretch OYO

The Thang: 4 ruckers, 2 runners + :dog2:

Moleskine: Read my post in 3rd-f.

COT: IYKYK

Tags: ao_ground_zero, reboot, Pacecar, Mr. Bean, Too Big To Fail (TBTF), Brainfog, Audible

Date: 2025-11-19
AO: ao_tar_pit
Q: Banks
PAX: Tortuga, Big Mac, Panhandle, Banks
FNGs: None
COUNT: 4
WOR: the usual
– 7x motivators
– 10x windmills IC
– 10x Mountain man poopers IC
– 10x merkins IC
– Stretch oyo
– Mosey around the school going up and down all the stairs

The Thang: tabata
We set a timer for 1:10 with 15 seconds rest and completed a run and reps adding 1 until everyone failed the rounds were: – 18 overhead press
– 20 curls
– 3rd round we eliminated the run and did burpees, merkins and bbs starting at 8 reps

Moleskine:
Manage the load – work hard, but pace yourself and find downtime

COT: iykyk

Tags: ao_tar_pit, Tortuga, Big Mac, Panhandle, Banks

Date: 2025-11-18
AO: ao_dark_room
Q: Tortuga , Framed
PAX: Jayhawk, Toto, Beaker, Crack, Framed, Manhole, Brainfog, Flower Boy FNGs: None
COUNT: 9
WOR: ssh, merkins, copperhead squats, seal claps, overhead claps, goof balls, aggressive Moroccan night clubs. All IC.

The Thang: Mosey to monkey humpers, IC. Mosey to shoulder taps, IC.

EMOM: run to corner and back to cover, one Mike Tyson. Every minute add one more Mike Tyson. Stopped at 13.

Short mosey around the parking lot.

EMOM: run to light pole and back, jump squats. 3, 5, 7, 10, 15, 20

Mary: bbsu, lbc, American Hammers, plank

Moleskine: start on time, end on time, modify as needed, even as you Q the workout.

COT: Prayers for Jayhawk’s lunch with College pastor, Flower Boy’s colleague who had a stroke.

Tags: ao_dark_room, Jayhawk, Toto, Beaker, Crack, Framed, Manhole, Brainfog, Flower Boy

Date: 2025-11-18
AO: ao_flat_earth
Q: Cheese
PAX: Cheese, Jolly, Banks, White Noise, BigBlue, Pitch Pipe, Shiplap, Lib FNGs: None
COUNT: 8
WOR:

The Thang:

Moleskine:

COT:

Tags: ao_flat_earth, Cheese, Jolly, Banks, White Noise, BigBlue, Pitch Pipe, Shiplap, Lib

Date: 2025-11-17
AO: ao_tar_pit
Q: Tortuga
PAX: Da Vinci, Big Mac, Jolly, DQ, Ankles, Tortuga
FNGs: None
COUNT: 6
WOR: ssh, copperhead squats, batwings, merkins, tappy taps, picking daisies

The Thang: At the Spa: overhead press, curls, squats, burpees, bbsu. All IC. Mosey to front of school. Calf raises, slow down, IC.
Circle drive: mini Dora. 25 burpees, 50 merkins, 75 squats. Two min plank. Blockees and gerbil wheel.

Mary: bbsu, flutter kicks (turbo fast), American hammer with coupon

Moleskine: If there is nothing about God that makes you uncomfortable, you have probably created a god in your own image.

COT: thanks for bodies that work and men to work out with

Tags: ao_tar_pit, Da Vinci, Big Mac, Jolly, DQ, Ankles, Tortuga

Date: 2025-11-18
AO: ao_mastodon
Q: Mr Roboto
PAX: Samsonite, LeMond, Ankles, Lakers, Too Big To Fail (TBTF), Falsetto, Audible, Dumpster, Glowstick FNGs: None
COUNT: 10
WOR:
Goofballs x10
Tappy Claps x10
Batwings x10 (Forward arm circles, backward arm circles, seal claps, overhead claps, Moroccan night clubs, pretzel twists)

The Thang:
Tabata timed exercises – 30 sec work, 10 sec rest
First round
– Dips
– Squats
– Jane Fondas, each side
– Merkins
Second round
– Bulgarian squats, each side
– Clamshells, each side
– Elevated Merkins

5 MoM

Moleskine:
It’s okay to have complicated feelings around happy celebrations.

COT:
Job searches

Coffeeteria:
Stan’s Donuts and coffee, courtesy of UHC and Lakers

Tags: ao_mastodon, Samsonite, LeMond, Ankles, Lakers, Too Big To Fail (TBTF), Falsetto, Audible, Dumpster, Glowstick

Date: 2025-11-17
AO: ao_ground_zero
Q: Manhole
PAX: Crack, Stock boy, Short Circuit, Jayhawk, Sparrow, Dr. Phil, Mr Roboto, Mr. Bean, Pool Boy, Samsonite, Too Big To Fail (TBTF), Pacecar, Cheap Shot, Manhole, @Reboot FNGs: None
COUNT: 15
WOR: yep

The Thang: run, ruck, coffee walk

Moleskine: be careful when comparing yourself to others as this may breed self doubt. F3 is you vs you

COT: ITKYK

Tags: ao_ground_zero, Crack, Stock boy, Short Circuit, Jayhawk, Sparrow, Dr. Phil, Mr Roboto, Mr. Bean, Pool Boy, Samsonite, Too Big To Fail (TBTF), Pacecar, Cheap Shot, Manhole, @Reboot

Date: 2025-11-15
AO: ao_mastodon
Q: Stock boy
PAX: Too Big To Fail (TBTF), Falsetto, Bloomer, Samsonite, Jailbreak, Mr Roboto, Cheap Shot, Treebeard FNGs: None
COUNT: 9
WOR:
SSHs, Abe Vigodas, toy soldiers, trunk twists, stretch OYO

The Thang:
We did reps in cadence, followed by a cool-down lap around the lot between each exercise. All cadence counts were 1-2-3-n, and we did two reps per count. The exercises were: 1. 100 curls
2. 100 goblet squats
3. 100 nut crackers
4. 100 coupon presses
5. 100 coupon calf raises
6. 50 right arm rows
7. 50 left arm rows
8. 50 right split squats
9. 50 left split squats
10. 50 right side bends
11. 50 left side bends
12. 50 right arm coupon presses
13. 50 left arm coupon presses
14. 50 right calf coupon raises
15. 50 left calf coupon raises

Moleskine:
Perseverance in dealing with duties and extending grace to loved ones.

COT:
Wisdom for Mr Roboto in job decision, clarity for Falsetto’s 2.0 regarding school

Tags: ao_mastodon, Too Big To Fail (TBTF), Falsetto, Bloomer, Samsonite, Jailbreak, Mr Roboto, Cheap Shot, Treebeard