Backblasts

Date: Tuesday, 7/16/24, 5:30am

AO: #ao_ground_zero
PAX: @BigBlue (Eli Dominguez), @Gilligan (Matt Dominguez), @Falsetto, @Audible, @TBTF, @LeMond
Q: @Stock boy
FNGs: 0
Total: 7
WOR: Side straddle hops, copperhead squats, Abe Vigodas, pendulum swing stretch, runners stretch
Thang1:11s – Squats and 4-is-1 flutter kicks
Thang2: Lt. Dan outside the baseball field’s outfield fence to Hoffa.
Thang3: Up Hoffa with sprints, Bernie Sanders, Karaoke right, Karaoke left, and lung walk; jogging down.
Thang4: Tabata at picnic tables squats, calf raises, step ups, and up-and-over the table.
Moleskin: Discipline of character: be truthful, reliable, and honor commitments.
COT: @BigBlue’s grandmother’s leg surgery, @Gilligan’s cousin Tim? with cancer.

Backblast: EMOMBDBD

Date: 07/02/2024

AO: #ao_tar_pit

PAX: @T-bone, @NATTY, @Banks, @LeMond

FNGs: 0

Q: @LeMond

Total: 4

• Warmorama: 5 mins

  • Goofballs

  • Tappy Taps

  • Mountain Man Poopers

  • Imperial Walkers

  • Bat wings

• Thang 1: EMOM ladder

  • Each minute PAX perform reps of each exercise. 5 reps each during the first minute, 6 during the second, up to 10, and then back down to 5.

  • Thrusters

  • Standing skull crushers

  • Bent over rows

  • Curls

• Loosen the legs

  • 20 SSHs

  • 20 plank jacks

  • 20 Smurf Jacks

• Mosey to base of school

• Creature Merkin Variation

  • Incline merkin, rotate to decline merkin without standing up.

  • 5 up, 5 down.

  • Rest and repeat

• Thang 2: Marking Progress:

  • Murder bunny out to first cone, 2 BBJOs

  • Run back, 2 prisoner cell burpees.

  • Murder bunny to second cone: 4 BBJOs, run back for 4 PCB

  • Continue: 6 BBJOs, then 8 BBJOs

• EMOM Challenge: 12 minutes of pain*

  • 20 coupon swings

  • 20 chest presses

  • 20 goblet squats

  • Run to last cone and back

  • 20 coupon swings

  • 20 coupon presses

  • 20 coupon rotating lunges

  • Run to last cone and back

  • 20 coupon swings

  • 20 merkins on block

  • 20 rack lunges

  • Run to last cone and back

  • *Each Pax owes 20 BBSs

• Mary:

  • 20 flutter kicks

  • 20 reach ups

• Moleskin: Failure of Willpower

  • Gym Resolutions and Willpower: Many people crowd the gym with New Year’s resolutions, but most quit within two months due to unrealistic expectations and the failure of willpower.

  • Studies on Self-Control: Research shows that those who rarely face temptations exhibit better self-control, while those exerting constant self-discipline feel more exhausted and achieve less.

  • Effective Discipline Strategies: Success in self-control involves avoiding temptations rather than confronting them, using metacognitive tactics to manage focus and reduce decision fatigue, as exemplified by Navy SEAL training during Hell Week.

  • Hell Week Experience: Hell Week starts with gunfire on a Sunday at 2 AM and involves continuous, intense physical exercises with no sleep until Friday.

  • Challenges: Trainees endure running, pushups, cold ocean immersions, and log carries, repeating the drills all day and night.

  • Critical Moment: By Tuesday morning, exhaustion and stress peak, leading some to quit. Successful trainees focus on immediate tasks rather than the entire week’s challenges, demonstrating effective self-management and mindset.

Date: Tuesday, 7/2/24, 5:30am

AO: #ao_ground_zero

PAX: @Sparrow, @TBTF, @Da Vinci

Q: @Stock boy

FNGs: 0

Total: 4

WOR: Copperhead squats, picking daisies, Abe Vigodas, Copperhead merkins, lat stretches, Michael Phelps

Thang1: Scout run short loop. When the last pax gets to the front, everyone does 2-is-1 merkins in cadence by that pax..

Thang2: Dora: 100 thrusters, 200 skull crushers, 300 curls, 400 goblet squats.

Moleskin: Challenge yourself to do a service for others

COT: @Sparrow’s contacts in the middle east dealing with a cholera outbreak.

Date: Saturday, June 22nd, 2024

AO: #ao_tar_pit

PAX: @T-bone @Panhandle @NATTY @Phoenix @Frank @LeMond @Beaker

FNGs: 0

Q: @Beaker

Total: 7

WOR: 25x SSH, 15x Goofballs, 10x Abe Vigodas, 5x (!) Batwings, Michael Phelps, 5 T-Bone Burpees

Mosey to the practice field.

Thang 1: EMOM ladder

Each minute PAX perform reps of each exercise. 5 reps each during the first minute, 6 during the second, up to 10, and then back down to 5.

Exercises:

Thrusters

Standing skull crushers

Bent over rows

Curls

Thang 2: Broga

Mountain pose

Mountain with arms up

Mountain

Mountain with arms up

Standing forward fold

Standing half lift

Standing forward fold

Standing half lift

Legs back to downward facing dog

Plank

Down and up to cobra

Down and push up to plank

Up to downward facing dog

Right leg up to runners lunge

Right leg lunge with right arm up

Right leg lunge with right arm up

Leg back to downward facing dog

Plank

Low pushup

Cobra

Low pushup

Downward facing dog

Left leg up to runners lunge

Left leg lunge with left arm up

left leg lunge with left arm up

Leg back to downward facing dog

Legs forward to forward fold

Up to mountain with arms up

Down to mountain

Thang 3: Dirty MacDeuce

PAX complete a superset consisting of 3 sets of exercises with 12 reps each to a four count cadence, recover with a quarter mile loop, and repeat for 4 supersets. (we completed 3)

Exercises:

Derkins

Coupon squats

Manhole meatballs

Thang 4: Broga Redux

Corpse pose

Heels to butt

Bridge (shoulders and arms down)

One legged bridge (right leg up)

Bridge

One legged bridge (left leg up)

Heels to butt

Corpse pose

Wind removing

Happy baby

Wind removing

Happy baby

Feet down

Right over left, pull closer

Left over right, pull closer

Corpse

Moleskin:

If by Rudyard Kipling

If you can keep your head when all about you

Are losing theirs and blaming it on you,

If you can trust yourself when all men doubt you,

But make allowance for their doubting too;

If you can wait and not be tired by waiting,

Or being lied about, don’t deal in lies,

Or being hated, don’t give way to hating,

And yet don’t look too good, nor talk too wise:

If you can dream—and not make dreams your master;

If you can think—and not make thoughts your aim;

If you can meet with Triumph and Disaster

And treat those two impostors just the same;

If you can bear to hear the truth you’ve spoken

Twisted by knaves to make a trap for fools,

Or watch the things you gave your life to, broken,

And stoop and build ’em up with worn-out tools:

If you can make one heap of all your winnings

And risk it on one turn of pitch-and-toss,

And lose, and start again at your beginnings

And never breathe a word about your loss;

If you can force your heart and nerve and sinew

To serve your turn long after they are gone,

And so hold on when there is nothing in you

Except the Will which says to them: ‘Hold on!’

If you can talk with crowds and keep your virtue,

Or walk with Kings—nor lose the common touch,

If neither foes nor loving friends can hurt you,

If all men count with you, but none too much;

If you can fill the unforgiving minute

With sixty seconds’ worth of distance run,

Yours is the Earth and everything that’s in it,

And—which is more—you’ll be a Man, my son!

COT: Bodies that work, kids moving on to what is next, @Frank and meekness in an interpersonal situation

Backblast: Zoo Crew

Date: 06/18/2024

AO: #ao_dark_room

PAX: @Framed, @Frank, @Manhole, @LeMond

FNGs: 0

Q: @LeMond

Total: 4

• Warmorama: 5 mins

  • Motivators from 7

  • Monkey Humpers

  • Side Leg Raises

  • Bat wings

• Pre-thang 1:

  • Hang from bar, partner does 20 BBs

  • Body weight support from from blocks; partner does 10 burpees.

  • 10 incline merkins on ledge, walking hands over in four steps, left to right and back.

  • 10 decline merkins on ledge, walking hands over in four steps, left to right and back.

• Pre-thang 2:

  • Frustration: 4-ct run and push against chain-link fence.

• Four corners on basketball court

  • 25 Jungle Boy Squats

  • 25 Crunchy Frog

  • 25 Scorpion Merkins

  • 25 Bronco or Donkey Kicks

  • Movement: bear crawl, crawl bear.

• Second round

  • 1,2,3,4 Kraken burpees: burpee with 3 hand-release merkins

  • Movement: ape walk, bunny hop

• Third round:

  • 10 V-ups at each corner.

  • Movement: duck walks

• Mary:

  • Crab rollovers: raise R foot, L hand, roll to R

  • Lizard dance

  • Penguins

  • Flutter kicks

  • American Hammers

• Moleskin: “Do not think of knocking out another person’s brains because he differs in opinion from you. It would be as rational to knock yourself on the head because you differ from yourself ten years ago.” – Horace Mann

Backblast: Friday Ultimate
Date: 06/14/24
AO: #ao_flat_earth
PAX: @Spokes @Shiplap @Samsonite @Velveeta @LeMond @Banks @Pitch Pipe @Panda Express @Stump @Big Mac @Tortuga @Dora @two-stroke @DQ
FNGs: 1
Q: @DQ
Total: 14

WOR

• SSH x2
• Back and forth across the field however PAX desire

The thang
Ultimate!

Moleskin
Every time you say "yes" to one thing, you say "no" to another.

Date: Friday, 6/14/24, 5:30am

AO: #ao_ground_zero

PAX: @Cottontail, @Topham, @The Wet Burrito, @TBTF, @Noodles, @Crack, @Frank, @Pool Boy, @Mr Roboto, @Cookies, @LouGee

Q: @Stock boy

FNGs: 0

Total: 12

WOR: SSH, Abe Vigodas, Tappy Taps, Runners Stretches,

Thang: Ruck OR Run to bridge by Monroe, run up steps, down ramp, and back to steps for a few rounds, then run back.

Moleskin: Take every opportunity to express your love for your loved ones. You can never be sure what tomorrow may bring.

COT: Prayer for PAX to stay healthy.

Date: 06/11/24
AO: #ao_tar_pit
PAX: @Spit Valve @LeMond @Natty @Spokes @Panhandle @DQ
FNGs: 0
Q: @DQ
Total: 6

• WoR
• SSH
• Goofballs
• Imperial walkers (improperly counted)
• Pickin daisies
• Arm circles

Thang 1
Talking with a friend we met up with this weekend, he shared a workout he did recently called Fat Amy. Everything about it sounded very F3, and sure enough, after googling "F3 Fat Amy", many backblasts come up. So we did Fat Amy, but :black+diamond2: -ified it by adding coupons to a few of the coupon-free exercises. We met at the base of the hill, and completed our version of Fat Amy:
PAX performed one exercise. After each exercise, PAX did 10 burpees, and then ran the small wheel: up the hill, back down the closest staircase. Upon returning to the base of the hill, repeat with the next exercise. The exercises were:

• 50 goblet squats
• 40 BBSUs with coupon
• 30 lunges with coupon
• 20 coupon swings
• Bear crawl to entrance of the track and back
• 20 coupon swings
• 30 lunges with coupon
• 40 BBSUs with coupon
• 50 goblet squats

Thang 2
I also did an orange theory workout with my sister this weekend. In that workout we did many "load and explode" exercises, where you did one exercise with some weight and a second, more explosive exercise working the same muscle group. We did a 9 minute EMOM where each minute consisted of the weighted exercise and the explosive exercise. We rotated through the following, completing each set of exercises 3 times (the weighted rep counts started higher, but YHC quickly dropped them down to the numbers below):

• 15 chest presses / 10 power merkins (merkin where you explode upward to raise your hands off the ground briefly)
• 15 skull crushers / 10 power dips (dips where you explode upward to raise your palms off the wall)
• 10 deep swimmers press / 10 curls (explosively)

Moleskine
Love everyone as Jesus loves them. Jesus loves us so much he sacrificed himself for us. He did this in spite of our sins, our shortcomings, even our lack of love towards him. He sees us as being made in God’s image. I’ve noticed myself not showing love and compassion towards some others because I don’t agree with some things they do or I’m otherwise just more focused on something about them that I don’t like rather than being more focused on the fact they are made in God’s image, God loves them despite all the reasons I’m choosing not to love them at that moment, and that I should love them the same. So go out and love people the way Jesus loves them.

CoT

• Prayers for @Spit Valve’s aunt with cancer

Date: Saturday, 6/8/24

AO: #ao_mastodon

PAX: @TBTF, @Bloomer, @Falsetto, @Frank, @Jailbreak

FNGs:

Q: @Stock boy

Total: 6

WoR: Abe Vigodas, good mornings, mountain climbers, copperhead merkins, copperhead squats

Thang 1: Scout run, short loop, west of parking lot, north up trail, east to first fork, south across bridges back to flag.

Thang 2: 45 seconds on, 15 seconds off tabata of the following stations, 3 times:

1. Elliptical trainer 1

2. Rowing machine

3. Elliptical trainer 2

4. Dips

5. Bar hang

6. Exercise bike 1

7. Big boy situp bench

8. Exercise bike 2

9. Pullups

10. Leg press

11. Bar hang

12. Lat pull-downs

13. Pullups

14. Presses

15. Bar hang

16. Bike rack calf raises

Moleskin: Have perspective and have gratitude for your blessings. If trivial things bother you, try talking to someone less fortunate.

Prayers: Solace and healing for Bonga family.

Backblast: Poison Pill
Date: 06/04/2024
AO: #ao_tar_pit
PAX: @Tortuga@Jolly@Katniss@DQ@Spit Valve@LeMond @nattie (fng) @T-bone
FNGs: 1 (@Nattie)
Q: @Tortuga
Total: 8

WOR: SSH IC, batwings x 10, copperhead squats and merkins

The Thang: Poison Pill
Five marked staircases along the front of the school each had an exercise written in chalk at the top.  Three teams carried their coupons, some chalk, and a jug of water.  Teams had to summit a staircase, complete 10 reps each of the exercise, and then write a new exercise with for 20 reps.  Teams return to street level and repeat.  If there were two exercises, each PAX did 10 of the first and 20 of the second then wrote a new one for 30.  If there were already 3 a the top, teams did all three, erased with the water and left a new one for 10 reps.  Each erase was one point.
@T-bone and @Spit Valve killed it with four erasures.  Second place was just two.

Moleskine: A Fool’s lips walk into a fight, and his mouth invites a beating.  Guard your words.

COT: @LeMond celebrates two years of marriage today.  @T-bone is weighing a new job offer that will not require him to move.  @Tortuga’s 2.0 struggling to make connections at camp.