Backblasts

Date: 2025-05-05
AO: ao_ground_zero
Q: Manhole
PAX: Crack, White Noise, Hancock, Sparrow, Ankles, Samsonite, Cheese, Archive, Mr Roboto, Manhole, Gnome, Remains FNGs: 1 Remains
COUNT: 12
WOR: SSH IC, 5 T-Bone Burpees, Stretch OYO

The Thang: Run/ Ruck

Moleskine: Gratitude, practice it

COT: things

Tags: ao_ground_zero, Crack, White Noise, Hancock, Sparrow, Ankles, Samsonite, Cheese, Archive, Mr Roboto, Manhole, Gnome, Remains

Date: 2025-05-03
AO: ao_mastodon
Q: TBTF
PAX: Bloomer, Falsetto, Cheap Shot, The wet burrito, TBTF, 0 FNGs: 1 0
COUNT: 5
WOR: SSH, Michael Phelps, Copperhead Squats, Abe Vegodas, Tappy Taps

The Thang: Mosey around the AO and make a stop at each parking lot for a mini beatdown of something I have Q’d there over the years – Playground Parking Lot – 4 corners x 4 rounds (4×4)
– Corner 1 – Merkins/BBSUs/Merkins x10 each, bear crawl to next corner
– Corner 2 – Squat Jumps/Imperial Walkers/Squat Jumps x10 each, side shuffle to next corner – Corner 3 – Merkins/BBSUs/Merkins x10 each, bear crawl to next corner
– Corner 4 – Squat Jumps/Imperial Walkers/Squat Jumps x10 each, side shuffle to next corner
– Pool Parking Lot – parking lot suicides (abbreviated version due to running behind schedule due to my own lack of ability to estimate how long things take), started on once side, performed move to the midpoint, went back to start, performed move to end point (other side of parking lot), and returned to starting point – Round 1 – lunges (this was a lot of lunges!)
– Round 2 – tractor tires
– Round 3 – side shuffles
– Overflow/North Parking Lot
– Merkin waterfall x100
– BBSU waterfall x50
– Squat waterfall x100
– Tennis/F3 Parking Lot – only 1 minute left by time we got here – Coupon Curls – IC x25
– Recover!!!

Moleskine: A recent quote I head – “Our best ability is Availability”. Discussion around taking care of ourselves, our bodies (for me this is F3) which (again, for me) has allowed be to more more present and physically as well as mentally present (or available!) to my family

COT: haven’t heard an update on Dr. Phil so we prayed for him for good measure, prayers for others working through tough things physical or otherwise whether shared or held close

Tags: ao_mastodon, Bloomer, Falsetto, Cheap Shot, The wet burrito, TBTF, 0

Date: 2025-05-02
AO: ao_flat_earth
Q: Manhole
PAX: Jack, Shiplap, Candyland, Fiona, Spielberg, Krampus, Cheese, Jolly, LeMond, Tortuga, DQ, TBTF, White Noise, Manhole FNGs: None
COUNT: 14
WOR: sure

The Thang: throwing discs

Moleskine: it’s just a game, have fun!

COT: things

Tags: ao_flat_earth, Jack, Shiplap, Candyland, Fiona, Spielberg, Krampus, Cheese, Jolly, LeMond, Tortuga, DQ, TBTF, White Noise, Manhole

Date: 2025-05-03
AO: ao_tar_pit
Q: Panhandle
PAX: Sparrow, Big Mac, T-bone, LeMond, Homie, Portage, Tumnus FNGs: None
COUNT: 8
WOR: SSHs, Abe Vigodas, arm circles, runner’s stretch

The Thang:
Thang 1: mosey over to Prairie Path and do “Five Alive” with merkens, squats, BBSs, T-Merkens, and burpees

Thang 2: paired DORA at the base of the ramp with 50 thrusters, 100 coupon swings, 200 step-ups.

Moleskine: be hopeful like Big Mac, not a pessimist like me

COT: T-bone’s friend’s biopsy, travel for LeMond’s friend

Tags: ao_tar_pit, Sparrow, Big Mac, T-bone, LeMond, Homie, Portage, Tumnus

Date: 2025-05-02
AO: ao_ground_zero
Q: T-bone
PAX: T-bone, Mr Roboto, Panhandle, Crack
FNGs: None
COUNT: 4
WOR:SSH, shoulder stretch, runners stretch, picking daisies, copperhead squats, warm up walk

The Thang: 3+ Dooley Dog run, 1 sole Rucker

Moleskine: “The only thing necessary for the triumph of evil is for good men to do nothing,” – mis-attributed to Edmund Burke but still good – take action onthe local level. Stand up for those who can’t stand up for themselves.

COT: Mr Roboto neice and nephew and passing background check today. Crack travel plans and upcoming wedding. Summer travel mercies for 2.0’s.

Tags: ao_ground_zero, T-bone, Mr Roboto, Panhandle, Crack

Date: 2025-05-01
AO: ao_mastodon
Q: Sparrow
PAX: Stock boy, Samsonite, Da Vinci, Big Mac, Happy Feet, Cheese, Sparrow FNGs: None
COUNT: 7
WOR: table presses

The Thang: tic-tac-melee
Place your X or O marker on the TTT board anytime you finish your reps. Lots of reps of reps. It became difficult.

Variations of the game that integrated orbeez at various levels.
The vodka was used as a disinfectant in the orbeez water, but as the game devolved into a laughable confusion, people began to wonder.

Moleskine: I’m learning to study the Bible with open ended questions, and it’s changing my life. We tried it out as a group, studying the following passage together while holding plank position. Each pax was able to derive his own moleskin from his study of the story:
31 He put another parable before them, saying, “The kingdom of heaven is like a grain of mustard seed that a man took and sowed in his field. 32 It is the smallest of all seeds, but when it has grown it is larger than all the garden plants and becomes a tree, so that the birds of the air come and make nests in its branches.”

33 He told them another parable. “The kingdom of heaven is like leaven that a woman took and hid in three measures of flour, till it was all leavened.”

COT: happy feet’s friends marriage and housing.

Tags: ao_mastodon, Stock boy, Samsonite, Da Vinci, Big Mac, Happy Feet, Cheese, Sparrow

Date: 2025-05-01
AO: ao_dark_room
Q: Banks
PAX: Beaker, Tortuga, Jolly, Lakers, Banks, DQ, Framed, Manhole, Toto, Crack, LeMond FNGs: None
COUNT: 11
WOR:
– 10x Windmills
– 30x SSH IC
– 10x Mountain Man Poopers
– 5x TBone burpees
– Stretch OYO

The Thang:
We split into two teams, one team would complete sets of BOMBS and move a golf ball into the bucket to keep track. The other team would pick up the weight and move it around the half mile loop. Then the teams swapped and the 2nd team tried to do enough reps to remove all of the golf balls. It was close, but unfortunately the good guys lost today…

Moleskine:
Persistence is critical, sometime you just need to put your head down and keep moving forward.

COT:
Praise for Spielberg and prayers for thoughtful deliberations for Beaker’s M

Tags: ao_dark_room, Beaker, Tortuga, Jolly, Lakers, Banks, DQ, Framed, Manhole, Toto, Crack, LeMond

Date: 2025-04-30
AO: ao_tar_pit
Q: Tortuga
PAX: Banks, Da Vinci, Crack, Ankles, TBTF, Panhandle, Dungy, Tortuga FNGs: None
COUNT: 8
WOR: Motivators (7), short jog around the parking lot

The Thang:
Ten and Twenty

For each exercise do set of:
10 seconds slow work, 20 fast. X 3
Rest 60 seconds between sets

Round one:
1. High knees
2. Touchdown jacks
3. Mountain climbers
4. Burpees
5. Apollo Onos
Round two:
1. Tuck jumps
2. Ssh – full extension
3. Climber taps
4. Hops- knees locked
5. Raise the roof
Round three:
1. Jump squats
2. Flutter kicks
3. Squat hops
4. Lbc
5. heel clicks

Between rounds: holds, each to failure. Once one PAX failed all three we began the next round. One leg plank R, one leg plank L, two leg plank.
Lunge hold R, L, squat.

Moleskine:
I Thessalonians 5:11 says, “Encourage one another and build each other up.”
At ultimate frisbee yesterday, I had several crummy downfield throws. They weren’t close to their intended target. At least once a teammate yelled, “Tortuga! Short passes!” Shiplap instead, at least twice, responded with, “Throwers gotta throw,” or, “You gotta take your shots, Tortuga. Good thought.”
Be an encourager. I did make better choices throughout the game, but Shippy gave me the freedom to take risks. That’s how you get better. “If you’re not failing, you’re not trying hard enough.”

COT: Praise that Spielberg got the paperwork signed. Prayers for due process and Dungy’s nephew – direction in life.

Tags: ao_tar_pit, Banks, Da Vinci, Crack, Ankles, TBTF, Panhandle, Dungy, Tortuga

Date: 2025-04-26
AO: ao_flat_earth
Q: Shiplap
PAX: Crack, T.B., Banks, Spielberg, Cheeks, Shiplap, White Noise, Jolly, Bloomer, Panda Express, Hershey, Fiona, DQ, Krampus, Oompa, TBTF, Manhole FNGs: None
COUNT: 17
WOR: SSH, Down and back stretch OYO

The Thang: Ultimate

Moleskine: Life is too short to spend time with people you don’t like.

COT:

Tags: ao_flat_earth, Crack, T.B., Banks, Spielberg, Cheeks, Shiplap, White Noise, Jolly, Bloomer, Panda Express, Hershey, Fiona, DQ, Krampus, Oompa, TBTF, Manhole

Date: 2025-04-26
AO: ao_tar_pit
Q: LeMond
PAX: T-bone, Homie, Beaker, LeMond, Dungy, Portage, Archive, Panhandle, Slots (downrange), Dungy FNGs: 1 Dungy
COUNT: 9
– Warmorama:
– Goofballs
– Abe Vigodas
– Mountain man poopers
– Copperhead merkins
– Full batwings
– First thang:
– Two sets of 11s on the path using park benches.
– 10 squats, 1 T-merkins, continue
– 10 bonnie blairs (two is one), 1 BBS, continue.
– Main thang:
– Mosey to start of ramp. 4 Station workout, 1st station is start of ramp, 2nd station is top of ramp, 3rd station is Q calls out exercise. 10 reps OYO at each station. If you return to the 1st station before the six is there, run back to the six and complete exercises with him so that all PAX finish at the same time.
– Station intro: 10 breakdancers, 10 American hammers., 10 box cutters, 10 monkey humpers – Stations:
– 1: bottom of ramp
– 2: top of ramp
– 3: end of spa
– 4: bottom of staircase
– Rifle carry or farmer carry, except going down stairs
– Coupon exercise:
– Flutter Kicks, holding the coupon
– Burpee set
– Chest presses:
– Burpee set
– Grave diggers:
– Instead of burpee set:
– Failure to Launch
– Mary
– Iron crosses
– Supermans
– Moleskin:
– Fox News’ Dana Perino says Gen Z is too obsessed with work-life balance: ‘There are seasons in your life when you are going to work 18-hour days’ – Jamie Dimon says, Elon Musk says.
– Former White House press secretary.
– Why should I listen to her?
– If a man does not keep pace with his companions, perhaps it is because he hears a different drummer. Let him step to the music which he hears, however measured or far away. – Henry David Thoreau

Tags: ao_tar_pit, T-bone, Homie, Beaker, LeMond, Dungy, Portage, Archive, Panhandle, Slots (downrange), Dungy