Backblasts

Date: 2025-05-26
AO: ao_flat_earth
Q: Jolly
PAX: Banks, Sparrow, Shiplap, Tortuga, Mr Roboto, Big Mac, DQ, Gummi Bear, Candyland, Samsonite, TBTF, Panhandle, Stock boy, T-bone, Manhole, 8-Track, White Noise, Panda Express, BigBlue, Moon (STL), Portage, Pool Boy, Ankles, Falsetto, Hershey, Spielberg, Oompa, T.B., BÜMPËRS, The Count, Sesame Street, Nemo, Bumpers FNGs: 1 Bumpers
COUNT: 34
WOR: SSH, Tappy Taps, Down and Back

The Thang: 10v10 Ultimate while others did Murph and running

Moleskine: Remember those that gave their lives for this country

COT: Yes

Tags: ao_flat_earth, Banks, Sparrow, Shiplap, Tortuga, Mr Roboto, Big Mac, DQ, Gummi Bear, Candyland, Samsonite, TBTF, Panhandle, Stock boy, T-bone, Manhole, 8-Track, White Noise, Panda Express, BigBlue, Moon (STL), Portage, Pool Boy, Ankles, Falsetto, Hershey, Spielberg, Oompa, T.B., BÜMPËRS, The Count, Sesame Street, Nemo, Bumpers

Date: 2025-05-19
AO: ao_tar_pit
Q: Big Mac
PAX: DQ, TBTF, Panhandle, Jolly, Ankles
FNGs: None
COUNT: 6
WOR: Motivators (x7), Bat Wings, Pick Daisies

The Thang: Tabata but 40 seconds on 20 seconds off.
Thrusters
Row RHS
Thrusters
Row LHS
Repeat
Incline Merkins
Goblet Squats

Run lap (2 minutes)
Blockees
Plank Rows RHS
Blockees
Plank Rows LHS
Repeat
Decline merkins
Weighted Munges
Run Lap (2 minutes)
RHS 1 leg squats (with Weight)
Overhead Press
LHS 1 leg squats (with Weight)
Overhead Press
Repeat
Incline Merkins
Goblet Squats
Skipped Run

Skull Crushers
Burpees
Curls
Burpees

Decline Merkins
Weighted Lunges

Moleskine:
Sometimes it’s just grit and repeatedly committing to tedious hard work that makes the difference. In Norman Borlaug’s case, saving 1 billion lives.
With tweezers in the hot Mexican sun he cross bred hundreds of varieties of wheat to find a fungus-resistant version that could withstand blight and be planted closer together.
https://podcasts.apple.com/bm/podcast/plain-history-how-norman-borlaug-stopped-the-apocalypse/id1594471023?i=1000708712061

Tags: ao_tar_pit, DQ, TBTF, Panhandle, Jolly, Ankles

Date: 2025-05-27
AO: ao_dark_room
Q: Manhole
PAX: Lakers, Beaker, Panhandle, Framed, Toto, Manhole
FNGs: None
COUNT: 6
WOR: yep

The Thang: 5 x ( Blockies, OH Press, Merkins on the block each side, Bent over row each side, squats) plank for six at each light post around 1/2 mile loop

Moleskine: gratitude

COT: Panhandle 2.0s all around the world

Tags: ao_dark_room, Lakers, Beaker, Panhandle, Framed, Toto, Manhole

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