Backblasts

Date: 2026-09-23
AO: Tar Pit
Q: Tortuga ,
PAX: Tortuga, Panhandle, Too Big To Fail (TBTF), Sparrow, Oompa, Da Vinci FNGs:
COUNT: 6
Conditions: beautiful

WOR: silent motivators, stretching

The Thang: scout run to the north end of the lake,
Dora: 100 one legged pickle pointers, 200 leg raises, 300 side plank raises
Mosey to practice field with some slow squats along the way – 5 slow squats. Jump squats for the six 100 4-count flutter kicks
Lunge and crunchy frog ladder: 5 yards and 5 crunchy frogs, 10 yards and 10 crunchy frogs, up to 20 Sprint to Bernie ladder increasing by 5 yards each round
Mary

Moleskine: confess (without excuses), ask for forgiveness, repent (turn from that sin)

Tags: Tar Pit, Tortuga, Panhandle, Too Big To Fail (TBTF), Sparrow, Oompa, Da Vinci

Date: 2026-09-22
AO: Mastodon
Q: LeMond ,
PAX: LeMond, Endo, Beaker, Mr Roboto, Audible, Sparrow, Stock boy, Tenderfoot, Da Vinci, Happy Feet FNGs: None
COUNT: 10
– Warmorama:
– Motivators from 7
– Tappy Taps
– Side leg raises
– Monkey Humpers
– Arm circles forwards and backwards.
– Agility at parking lot:
– Along parking lot lines
– Zig zag side-to-side hops, feet together; 15 ballerina Squats, then back the same way – Zig zag single leg hops on L; 15 ballerina Squats, then back on R
– Backwards feet together zig-zag hops; 15 ballerina Squats, then back the same way
– Backwards zig zag single-leg hops on R; 15 ballerina Squats, then back on the L – Bent-over reaches: 10 on each leg, slow.
– Balance:
– Stand toe to heel, 1-min hold, eyes closed.
– Sand on one left leg, 1-min hold, eyes closed
– Stand on right leg, 1-min hold, eyes closed
– Relay race across parking lot
– Winning team does 5 burprees, losing team does 10
– Burprees:
– A regular burpee that starts with an Imperial Walker.
– In the field: Doggie Paddles:
– In Dog (hands and knees). Extend opposite arm and leg at same time. In cadence, 1 – left arm and right leg extend, 2 – return to Dog, 3 – extend right arm left leg, 4 – return to Dog = 1 complete exercise. – Main Thang: 3 rounds
– Round 1:
– 10 Table Presses
– 20 dips
– Broad Jump Burpees to the cones
– Bear crawl back
– Round 2:
– 10 Table Presses
– 20 dips
– Bear crawl to the cones,
– 10 burprees
– mosey back
– Round 3:
– 10 table presses
– 20 dips
– Broad jump to the cones
– 10 Prisoner Cell Merkin Burpees aka PCMBs (3 merkins per burpee) – Mosey back
– Mary
– Crab Rollovers
– Box cutters
– Moleskin: modifying behavior, not just apologizing
– I was grumpy on Saturday morning.
– Rather than jumping to an apology, I did a mental reset and became more aware of my attitude and responses. – Too many apologies weaken them.
– The wife noted later that evening that I was grumpy in the morning but I recovered.

Tags: Mastodon, LeMond, Endo, Beaker, Mr Roboto, Audible, Sparrow, Stock boy, Tenderfoot, Da Vinci, Happy Feet

Date: 2026-09-22
AO: Dark Room
Q: Brainfog , Framed
PAX: Ankles, Body Double, Manhole, Toto, Lakers, Brainfog, Framed FNGs:
COUNT: 7
Conditions:
60s with a crisp gloomy breeze

WOR:
Jumping and stretching

The Thang:
IPC 2026 – Week 3

Moleskine:
Officially able to announce:
Baby Brainfog in the works for April 2027 – that’s all that’s on my mind right now.

Tags: Dark Room, Ankles, Body Double, Manhole, Toto, Lakers, Brainfog, Framed

Date: 2026-09-22
AO: Flat Earth
Q: Tortuga ,
PAX: Babe, Panda Express, Candyland, Jolly, Cheese, Knuckleball, Has Been, MaiTai, Tortuga, Banks, Dewey, Snatch (F3 NW HWY), Pancake, Krampus, Hypotenuse, D’Count, Y2K, Shiplap, Pine tar FNGs:
COUNT: 22
Conditions: cool and a light breeze

WOR: yes

The Thang: ultimate frisbee, two concurrent games, switched teams and fields frequently

Moleskine: when you screw up, ask for forgiveness:
Admit your offence without any qualifiers, ask for forgiveness, turn from that sin and resolve to do better.

Tags: Flat Earth, Babe, Panda Express, Candyland, Jolly, Cheese, Knuckleball, Has Been, MaiTai, Tortuga, Banks, Dewey, Snatch (F3 NW HWY), Pancake, Krampus, Hypotenuse, D’Count, Y2K, Shiplap, Pine tar

Date: 2026-09-21
AO: North Beach
Q: DQ ,
PAX: Dumpster, Manhole, Lakers, Stock boy, Sparrow, DQ
FNGs: None
COUNT: 6
Conditions:
– Easy, Breezy, Beautiful…

WOR:
– SSH
– Goofballs
– Abe Vigodas
– Arm circles
– Copperhead squats
– Copperhead merkins

The Thang:
Partner up for a race against other partnerships. Partnerships line up on one side of the small soccer field.

Goal is to throw your bag across to the other side of the soccer field. You earn 1 throw for every time you complete a group of exercises. You can bank throws by doing the group of exercises multiple times before throwing. After throwing, you run to the far sideline and back to your bag.

Partnerships move together. When one partner throws his bag, the other partner will walk his bag up to his partners bag and continue where he left off. The race ends when the first partnership makes it across the fields.

PAX performed 2 races with the following groups of exercises:

Race 1 Exercise Groups
– 5 clean & presses
– 10 step back lunges (5 one side, then switch and do 5 on the other side) – 15 bent over rows

Race 2 Exercise Groups
– 5 shoulder to shoulder presses
– 10 back rack squats
– 15 deadlifts

Afterwards we did a little mary:
– Clamshells
– Dead bugs
– Bird dogs

Moleskine:
Always be communicating with your wife. Specifically, be creative with how you make sure you’re talking about the important, big picture items. Check in with each other, how are the kids doing. Have conversations that make sure you and your wife are aligned with your relationship and with the direction you’re going with your family.

Erin and I have started meeting together on Wednesday mornings before the kids wake up to do just that. These conversations aren’t our default. It’s easy to talk about the immediate needs of the day, house projects, todo items.

So, at first I always wanted to dig into this stuff on dates, but she wanted dates to be “fun”. I knew I would not be able to make a commitment to doing this after the kids go to bed because one of us (usually me) falls asleep shortly after the kids are down.

We found a time in our schedule that works for the both of us, and is a time we can maintain a good amount of consistency with. Two months into it and we’re recognizing the benefit to having this regular time carved out for the most important conversations we can have for our marriage and household, which would otherwise go unspoken.

Tags: North Beach, Dumpster, Manhole, Lakers, Stock boy, Sparrow, DQ

Date: 2026-09-21
AO: Tar Pit
Q: T-bone ,
PAX: Tortuga, Endo, LouGee, Big Mac, Panhandle, T-bone, Chuck, Archive, Oompa, Da Vinci, Jolly FNGs: None
COUNT: 11
Conditions: damp and cool

WOR::heavy_check_mark:

The Thang: IPC week 3

– Workout starts with 5 manmakers in the middle (cone 1)Rifle carry to cone 2 and perform 10 We’re Not Worthy exercises and farmer carry back to center5 manmakers at cone 1 and rifle carry to cone 3 and perform 15 goblet squats and farmer carry back to center5 manmakers at cone 1 and rifle carry to cone 4 and perform 20 overhead tricep extensions and farmer carry back to center5 manmakers at cone 1 and rifle carry to cone 5 and perform 25 KB swings and farmer carry back to center5 manmakers at cone 1 and rifle carry to cone 6 and perform 30 curls and farmer carry back to center – Rinse and repeat for 45 minutes

Moleskine: Seek Purity of Heart – podcast recommendation “God and the Good Life”.

https://podcasts.apple.com/us/podcast/the-permanent-questions-with-david-brooks/id6803240325?i=1000789323814

Tags: Tar Pit, Tortuga, Endo, LouGee, Big Mac, Panhandle, T-bone, Chuck, Archive, Oompa, Da Vinci, Jolly

Date: 2026-09-21
AO: Ground Zero
Q: Pool Boy ,
PAX: Pool Boy, Dr. Phil, Mr Roboto, Mr. Bean, Topham
FNGs: None
COUNT: 5
Conditions: Cool with some lingering puddles from recent rains

WOR: SSH & OYO

The Thang: Headed east

Moleskine: Prioritize your sleep

Tags: Ground Zero, Pool Boy, Dr. Phil, Mr Roboto, Mr. Bean, Topham

Date: 2026-09-18
AO: Ground Zero
Q: Cheap Shot ,
PAX: LeMond, Dumpster, Beaker, Mr Roboto, The wet burrito, Cheap Shot, Toto, Mr. Bean, Topham, Tenderfoot, Brainfog, Da Vinci, Flower Boy FNGs:
COUNT: 13
Conditions:

WOR: SSH, Abe Vigodas, stretching

The Thang: Run/Ruck

Moleskine: Don’t treat God like a magic 8-ball.

Tags: Ground Zero, LeMond, Dumpster, Beaker, Mr Roboto, The wet burrito, Cheap Shot, Toto, Mr. Bean, Topham, Tenderfoot, Brainfog, Da Vinci, Flower Boy

Date: 2026-09-19
AO: Mastodon
Q: Too Big To Fail (TBTF) ,
PAX: Ankles, Mr Roboto, Too Big To Fail (TBTF), Tenderfoot
FNGs: None
COUNT: 3
Conditions:
experiencing atmospheric precipitation

WOR:
SSH, Good Mornings, CH Squats, CH Merkins, Arm Circles

The Thang:
IPC Week 2
45 minute AMRAP.
Start at the goal line.
– Complete the following sequence:
– Run 100 yards
– 12 Bonnies (2-count)
– Bernie 100 yards (back to start line)
– 12 HR Muricans
– Jimothy Bear Crawl 25 yards
– Finish with a somersault into the WW1s
– 12 WW1s
– Crawl Bear 25 yards (back to start line)
– 12 Burpees
That is Round 1.
Then raise the number.
THE ROUNDS
Round 1: 12 reps of each exercise
Round 2: 24 reps
Round 3: 36 reps
Round 4: 48 reps
Round 5: 60 reps
Continue increasing by 12 until the 45 minute clock expires.

Moleskine:
So what, deal with it – stuff happens, days can be hard, deal with it and you will be glad you did, Thought for us but also as father’s building this grit mindset and resiliency in our 2.0s will serve them well .

Tags: Mastodon, Ankles, Mr Roboto, Too Big To Fail (TBTF), Tenderfoot

Date: 2026-09-19
AO: Tar Pit
Q: Da Vinci ,
PAX: LeMond, Portage, Beaker, Big Mac, SAGA, Da Vinci, What, @bookworm FNGs: None
COUNT: 8
Conditions: rain and lightning, but this beatdown was NOT cancelled. Civic Center garage was magical

WOR: We grooved to Dadi Freyr. What an artist!

The Thang: We fused Tabata with the Icosahedron of Intensity and it was epic.

Moleskine: Summary of this conversation with Ben Saase. 1) The new divide is between intentionality and technological passivity. 2) Consider installing circuit breakers in your life (no tech one hour per day, one day per week, one week per year. 3) There are no digital natives (we are all born looking for a face, not a screen). https://podcasts.apple.com/us/podcast/andy-crouch/id1877948649?i=1000789802247

COT: Prayers for Cookies and M (come out when you can friend!) and Gummi Bear M, connection for friend of What and for Wheaton committees under durress

Tags: Tar Pit, LeMond, Portage, Beaker, Big Mac, SAGA, Da Vinci, What, @bookworm