Backblasts

1/16/25

#ao Mastodon, 0530

WOR: Motivators (x7), Abe Vigoda, batwings, copperhead squats

The Thang: musical Dora. One partner did reps while the other did one sledding run. The exercise changed when the song changed. The first PAX to name the song and/or artist called the next exercise.
Squats, merkins, air thrusters, star jumps, flutter kicks, lunges, bbsu
The (frozen) sandball and the big sandbag were available for those who wanted to modify up. Few did.

Finished with a whole group sledding run.

Moleskine: “You will become way less concerned with what other people think of you when you realize how seldom they do.” David Foster Wallace.

COT: Prayers for @LeMond’s brother in law who is having triple bypass surgery Friday, @Mr Roboto’s brother, and @Jailbreak who bashed into the frozen sandball on his first run down Hoffa.

DATE: 2025-01-14
AO: #ao_tar_pit
Q: @DQ
PAX:@Jolly @Tortuga @Big Mac @LeMond @Panhandle
FNGs: None
COUNT: 6
WOR:

• SSH
• Goof balls
• Arm circles
• Abe Vigodas
• Good mornings

Pre Thang
Bring all coupons and sandbags to the spa. Baton death march with 3 burpees around the school.

Main Thang
At the spa, PAX split into two groups. The first group did the following EMOM circuit, a minute per each exercise:

• 10 burpees
• 15 thrusters
• 20 uneven merkins
• 25 skull crushers
• Lap around the small wheel

While the first group did that circuit, each PAX of the second group grabbed a 60# sandbag. Each performed the following 3 times:

• Top of spa: 10 shoulder to shoulder presses
• Carry bag to base of spa
• Base of spa: 10 squat cleans
• Carry bag to top of spa

When a sandbagger finished, they joined the EMOM circuit. Once all sandbaggers finished, that round was done. The groups then switched and repeated.

Extra Thang
Simultaneous spittoons:

• 60 sandees
• 300 goblet squats

There’s-still-time-left Thang
Run down and back up the hill. 15 thrusters at the spa. Repeat. PAX all completed about 3 rounds of this.

Moleskine:
My family had a week of annoying inconveniences. Work was busy. A stomach bug hit everyone in our house. We had to postpone Emilia’s birthday party. A classic @Bloomer moleskine comes to mind, "When you can’t get out of it, get into it". My M and I sucked it up and just got through it.

COT:

• @LeMond’s BIL and @Big Mac’s uncle’s upcoming major surgeries

WOR: ssh, batwings

The Thang: moseying with reps along the way
Bolt 45s (squats), Molt 45s (merkins), 100 burpees for time, plank off, 30 deep jump squats, squat off, Bulgarian split squats, one legged merkins, flutter kicks IC (100), @Jolly at the spa, stretching

Moleskine: We celebrated Jesus’ coming on Christmas. He’s coming back. Tell your friends.

COT: Lemond’s b-i-l- bypass surgery coming up Friday, recent suicide – prayers for the family

DATE: 2024-12-24
AO: #ao_mastodon
Q: @TBTF
PAX: @Stock boy @Linc @Falsetto @TBTF
FNGs: None
COUNT: 4

WOR:
Warm-Up (5 Minutes): “Rudolph’s Warm-Up Run”
· 2-minute jog (Imagine leading Santa’s sleigh! Stay light on your feet.)
· Reindeer High Knees– 30 seconds
· Toy Soldier Kicks– 30 seconds
· Arm Circles– 30 seconds (forward and back)
· Mountain Climbers– 30 seconds
· Reindeer Hops– 30 seconds (light squat jumps)
The Thang:
The Thang:
Christmas Movie-Themed Boot Camp
Circuit 1: “Rudolph the Red-Nosed Reindeer” (8 Minutes)
Rudolph powered through adversity—this will make you push through too!
· Cinder Block Sleigh Pulls(2 minutes):
· We did more of a push around COOTES
· “Antler Lifts”(Overhead Coupon Press) – 1 minute

• Reindeer Lunges– 1 minute

· “Reindeer Sprints”– 1 minute (Run 30-40 yards back and forth)
· Low Plank to Merkin– 1 minute
· Rest 1 minuteCircuit 2: “Home Alone: Escape the Bandits” (8 Minutes)
Work on your speed, strength, and agility to “escape” Harry and Marv!
· “Paint Can Swings”(Coupon Swings) – 1 minute
· “Booby Trap Sprints”– 2 minutes
· “Coupon Step-Ups”– 1 minute
· “Spider Crawl” (Bear Crawl 30 yards and back)– 1 minute
· Cinder Block Squat and Press– 1 minute
· Rest 1 minuteCircuit 3: “Die Hard Tower Challenge” (8 Minutes)
You’re John McClane climbing Nakatomi Plaza—time to get gritty!
· “Yippee-Ki-Yay Merkins”– 1 minute
· Perform explosive Merkins (clap if possible) or standard Merkins.
· Deadlifts– 1 minute
· “Vent Crawls” (Army Crawl 20 yards and back)– 1 minute
· “Explosive Escape” (Coupon Thrusters)– 1 minute
· Run To the Exit (up Hoffa and back)Circuit 4: “How the Grinch Stole Christmas: Grinch’s Strength” (8 Minutes)
Grow your strength three sizes this round!
· “Sled Pushes”– 1 minute
· Push the coupon across the ground as fast as possible.
· Grinchy Goblet Squats(with Coupon) – 1 minute
· “Mount Crumpit Climbers”– 1 minute
· Perform mountain climbers (fast pace).
· Coupon “Max Hold”– 1 minute
· Hold the block at shoulder height or above your head (static hold).
· Mount Crumpit Trail Run – 2 minutesCircuit 5: “Scrooged: Spirit of Fitness Past, Present, and Future” (8 Minutes) – We didn’t make it to this circuit due to time
Channel energy through all the ages of fitness!
· “Past” Dead Stop Merkins– 1 minute
· Drop to the ground, pause for a second, push back up.
· “Present” Block Clean & Press– 1 minute
· Lift the block to your chest and press overhead.
· “Future” Run to Finish– 2 minutes
· To front entrance and back
· Coupon Russian Twists– 1 minute
· Plank Hold (Spirit of Endurance) – 1 minute
Moleskine:
Maintain perspective during the holiday season. For me this means to reflect on how God has blessed me in my life with health, an able body, a loving family, everyday safety, etcCOT:
@Linc for work relationships,
@Stock boy’s friend who is dealing with a health challenge
@Manhole’s dads heallth*routine sourced from downrange backblasts

DATE: 2024-12-26
AO: #ao_mastodon
Q: @DQ
PAX: @Stock boy @Jailbreak @LouGee
FNGs: None
COUNT: 4
WOR:

• SSH
• Abe Vigodas
• Arm Circles
• Runners stretch

Thang 1
Mosey to, up, and down Hoffa to make sure it’s in suitable condition for a workout

Thang 2
PAX gathered at the top of Hoffa. There, many stockings filled with pieces of paper describing an exercise and rep count. Each PAX would go to a stocking, pick out a paper, and perform that exercise and rep count. After completing an exercise, run down to the bottom of Hoffa, do 10 SSH, and run back up. You then go to a stocking (either the same one you were working on, or a different one) and choose another sheet of paper and perform the exercise and reps. Repeat-o down and back up Hoffa.
If you get to a stocking and you draw the last exercise, you’ve claimed that stocking! And you got to hang it up proudly on your mantle (somewhere along the fence at the top of Hoffa).
The goal of this game was to collect as many stockings as possible. Strategies included working on one stocking, working across many stockings, keeping a close eye on other Pax and picking a sheet from their stocking in an attempt to swipe one away.
The Q put too many exercises in each stocking for a stocking count to really climb. @Stock boy and @DQ ended up on top, tied with 1 stocking a piece.

Moleskine:
When you’re going through a trial, some might have a tendency to isolate, but this is when you most need to lean into your community to get you through.

COT:

• @Jailbreak’s mom not being able to spend Christmas with the family because of ailments
• @Jailbreak’s friend who lives in Singapore, who is the only Christian in his family, and whose Christian community is all abroad

DATE: 2024-12-20
AO: #ao_flat_earth
Q:@DQ
PAX: @Bloomer @Shiplap @LeMond @Rosetta @White Noise @Candyland @Jack (Jose La Hoz) @Fiona @Cheese @Krampus @Jolly @TBTF @Tortuga @Banks @Panda Express
FNGs: None
COUNT: 16
WOR:

• SSH
• Down and back

The Thang:
Ultimate

Moleskine:
Matthew 7:1-2
"Judge not, that you be not judged. For with the judgment you pronounce you will be judged, and with the measure you use it will be measured to you"

COT:
@Rosetta with a new translation project

DATE: 2024-12-14
AO: #ao_mastodon
Q: @TBTF
PAX: @Bloomer @Stock boy @Mr Roboto @Jailbreak @The wet burrito @TBTF
FNGs: None
COUNT: 6

WOR: SSH, Abe Vegodas, Bat Wings, Copperhead Squats, Small Lap/MoseyThe Thang: Billy Madison with heavy coupon use. Complete grade/level (below), run a small loop stopping at some picnic tables on the route and do 5 table presses. The grades/levels build (1st grade is level 1 only, second grade is level 1 + level 2 and so on)
1 – T-Bone Pullup w 10 second dead hang
2 – Blockees
3 – Coupon Swings
4 – Coupon Lunges (2 is 1)
5 – Goblet Squats
6 – Nutcrackers
7 – Rows (each arm)
8 – Merkins
9 – Derkins
10 – OH Presses
11 – Coupon Curls
12 – BBSUMoleskine: Life can be hard much like the workout we just did. Embrace the grind and keep pushing. As @Bloomer would say "If you can’t get out of it get into it"COT: @Mr Roboto and overall PAX health going into the holidays, @Manhole’s dad’s health, spoken and unspoken concerns and struggles

DATE: 2024-12-10
AO: #ao_tar_pit
Q: @DQ
PAX: @LeMond @Panhandle @NATTY @Da Vinci @Big Mac @Jolly @Tortuga @Banks
FNGs: None
COUNT: 9
WOR:

• SSH
• Goofballs
• Arm circles
• copperhead merkins
• copperhead squats

The Thang:
Pax ran 800m around the track, completing exercises at the corners (skipping the first corner, so a total of seven corners. At the first corner, pax performed 2 exercises, 5 reps each. At each successive corner, increase reps by 5 so that at the last corner, the 2 exercises were performed at 35 reps each. At the end of 800m, there was a spittoon waiting. The 12 was pushed by getting to the spittoon first and knocking out reps.

Round 1

• Exercise 1 – Merkins
• Exercise 2 – American hammers (2 is 1)
• Spittoon – 300 blockees

Round 2

• Exercise 1 – Star jumps
• Exercise 2 – Crunchy frog
• Spittoon – 300 WW3 situps (every press counts as 1)

Round 3

• Exercise 1 – Bonnie blair (1 is 1)
• Exercise 2 – Plank jacks
• Spittoon – 300 deep swimmers press

Round 4

• One lap, doing 4 corners, starting at 20 reps
• Exercise 1 – In-and-out squats (1 is 1)
• Exercise 2 – Penguin taps (2 is 1)

Moleskine:
When you sin against your wife, apologize to your wife. When you sin against your kids, apologize to your kids. When you sin against your wife in front of your kids, apologize to your wife in front of your kids. If your kids witness you sin, make sure they witness you seeking forgiveness.

COT:

• @Tortuga’s getting old and can’t remember how old he is anymore

DATE: 2024-12-10
AO: #ao_mastodon
Q: @Stock boy
PAX: @Samsonite @Linc @Toto @TBTF @Ankles
FNGs: None
COUNT: 6

WOR:
Bat wings, Michael Phelps, motivators, tin soldiers, Abe VigodasThe Thang:
Ladders at Hoffa

1. Goblet squats at bottom, merkins at top: starting reps = 10
2. Skull crushers at bottom, big boys at top: starting reps = 8
3. Blockees at bottom, burpees at top: starting reps = 4

Moleskine:
There is power in our words, both to do good and to do evil. Think before you speak.James 3:3-5 – If we put bits into the mouths of horses so that they obey us, we guide their whole bodies as well. Look at the ships also: though they are so large and are driven by strong winds, they are guided by a very small rudder wherever the will of the pilot directs. So also the tongue is a small member, yet it boasts of great things. How great a forest is set ablaze by such a small fire!COT:
Ankle’s sister-in-law and family