Backblasts

DATE: 2025-03-01
AO: #ao_mastodon
Q: @Mr Roboto
PAX: @Stock boy @Jailbreak @Glowstick @TBTF @Falsetto @Bloomer
FNGs: None
COUNT: 7

WOR:SSHs x15
Copperhead squats x10
Runner’s stretch
Arm circles, forward and backward, x10

Thang 1:
11s around the path – Goblet Squats and Curls, don’t put down your coupon at any time
Continue around with 11s – Derkins and Dips
Mosey to pool lot…

Thang 2:
Start by one island. Lunge walk to the other island, do 12 Star Jumps. Lunge walk back, do 11. Keep going, 10, 9, … When the first PAX completes their round of 1, he calls "Final round." Everyone moseys back to the start and does their round of 1. (I didn’t think it would be that difficult!)
Same thing, but mosey back and forth with your coupon doing 12 rows (6 wth each arm), then another 12. Decrease to 10 and 10, 8 and 8, …

Moleskine:
It’s never too late to learn something about yourself and use your knowledge to improve yourself.

COT:
Crazy world. Healing. Tough jobs.

DATE: 2025-02-27
AO: #ao_mastodon
Q: @DQ
PAX: @Stock boy @Jailbreak @Big Mac @Jolly @Glowstick @Samsonite @Sampler @TBTF @Flubber @Tortuga @Archive @Sparrow
FNGs: None
COUNT: 13
WOR:

• Motivators
• Abe Vigodas
• Good mornings
• Runners stretch

Thang 1
Lamp post 16s around the short loop. Curls and single arm rows (both sides). Farmer carry / rifle carry in between lamp posts.

Thang 2
Move to Cooties for spittoons. First we did 400 thrusters. Then we simultaneously did 300 pull ups and 600 dips on the parallel bars.

Thang 3
A little bit of Mary, since we had mostly avoided getting wet up until this point:

• In and outs
• Bicycles forwards
• Bicycles backwards
• Hip rock and raise
• Heels to the heavens

Moleskine:
"Beware the soul sucking power of reasonableness" from The Power of Moments.
When you have the opportunity to make a moment special, put a little extra effort to make it memorable. On our ski trip this weekend, we had planned on going to the waterpark in the early evening. For various reasons, we weren’t able to get to the water park until an hour before it closed. We could have decided not to go at all and we still would have had a fun day overall, but decided to go ahead with paying too much money for an hour at the water park and ended up having a ton of fun. Emilia rode a big kid slide with me for the first time, and went absolutely bananas with adrenaline fueled excitement. It’s a special memory we wouldn’t have had if we were more reasonable and skipped out on the water park.

COT:

• @Glowstick’s friend undergoing surgery for cancer
• @Sampler’s cousin’s daughter whose cancer treatment isn’t working

AO: #ao_mastodon
Q: @Stock boy
PAX: @Samsonite @Da Vinci @Glowstick @Jailbreak @Ankles
FNGs: None
COUNT: 6

WOR:
SSHs, copperhead squats, Michael Phelps, tin soldiers

The Thang:
In the parking lot, there are 8 cones listing a rep count and exercise. The PAX complete the exercises with a coupon at the first cone. Then, moving counter-clockwise, they do exercises at the other cones, making a loop until reaching the original cone. Then they rifle carry the coupon to the next cone, doing that cone’s exercises with the coupon. The exercises are:

1. 45 Calf raises
2. 40 Good mornings/Romanian deadlifts
3. 35 Squats
4. 30 BBSUs
5. 25 Merkins/derkins
6. 20 American hammers
7. 15 Jump squats/thrusters
8. 10 Burpees/blockees

Moleskine:
Remember things you’ve committed to, and take them seriously, like being the site Q who’s supposed to make sure the Q slots are all filled.

COT:
@Manhole’s dad @Mr Roboto’s mom, @SAGA’s father-in-law, @Crack’s friend’s dad

DATE: 2025-02-25
AO: #ao_tar_pit
Q: @DQ
PAX: @Tortuga @Big Mac @Panhandle @NATTY
FNGs: None
COUNT: 5
WOR:

• SSH
• Goofballs
• Good mornings
• Abe Vigodas

The Thang:
Partner up and mosey around the lake. One partner has 2 coupons, one partner has a sandbag.

Partner 1 has the sandbag. He walks 20 steps, performs an exercise, repeato. The exercise alternated between 10 squats and 10 side to side shoulder press.

Partner 2 has the coupons. He completes 10 reps (1-is-1) of each of the following exercises:

• Burpees
• Overhead press
• Merkins (the uneven kind)
• Bonnie blairs
• Swimmers press

Once Partner 2 completes all exercises, he farmer carries to the partner with the sandbag and the partners switch. We repeated this almost all the way around the lake, and carried the objects back to the flag where we finished with flutter kicks.

Moleskine:
Marriage is hard. Divorce is hard.
Choose your hard.

Obesity is hard. Being fit is hard.
Choose your hard.

Being in debt is hard. Being financially disciplined is hard.
Choose your hard.

Communication is hard. Not communicating is hard.
Choose your hard.

Life will never be easy. It will always be hard. But we can choose our hard.

COT:

• Panhandle’s niece finishing the school year strong

AO: #ao_mastodon
Q: @Stock boy
PAX: @Falsetto @TBTF @Bloomer @The wet burrito
FNGs: None
COUNT: 5

WOR:
Motivators, copperhead squats, tin soldiers, bat wings

The Thang:
Paula Abduls (2 steps forward, 1 step back) potluck: PAX in rotation call out 10 reps which are performed at the current lamppost, then PAX run 2 lampposts down and perform the same exercise for 10 reps, then Bernie back to the previous lamppost where the next PAX continues the rotation.

Moleskine:
Have patience and extend grace to others; think about when you’re driving and someone does something that impedes you and you’re tempted to start ranting.

COT:
@Falsetto and the upcoming musical at his school, @The wet burrito’s daughter performing at that musical, safety for @TBTF on his upcoming trip, and sanity for his M as she manages the house on her own.

Backblast! Just a day at the spa
DATE: 2025-02-18
AO: #ao_tar_pit
Q: @Big Mac
PAX: @Panhandle @Tortuga @Jolly @DQ
FNGs: None
COUNT: 5

Conditions: -7 degrees at beginning of workoutWOR: EMOM SSH x 35, Burpees x 8 (5 rounds)
Arm Circles,
Good MorningsThe Thang: Mosey to the SPA
Adapted from:https://f3churham.com/the-complete-f3-workout/
15 Minutes Upper Body
Merkins x 40
Coupon Swings x 40
Curls x 40
OHP x 40
Skull Crushers x 40
Shoulder Taps x 40 (2 is 1)
Repeat at 20 reps, 10 reps, 5 repsCardio 9 minutes
SSH – 45 seconds
Mountain Climbers – 45 seconds
SSH 45 Seconds
Blockees 45 seconds
Repeat 3 timesLower Body – 15 minutes
Low Jacks x40
Goblet Squats x40
Lunges with Coupon x 40
Calf Raises with Coupon x 40
Weighted Wall Sit x 40 secondsReduce to 20, 10 and 5 each round, except wall sit is always 40 secondsMary – 9 minutes
Moleskine: A lot of people seem to have problems with the college at the moment, from social media everyone seems like an enemy, but I know many of them as friends or as great students. Proximity breeds empathy, reach out to someone and you might find common ground.

DATE: 2025-02-15
AO: #ao_mastodon
Q: @TBTF
PAX: @Bloomer @Mr Roboto @Crack @Ankles @Stock boy @TBTF @The wet burrito , Roboto 2.0s (2), TBTF 2.0s (2)
FNGs: None
COUNT: 11

WOR: SSH, Good Mornings, Abe Vegoda, Arm Circles, Mosey around the parking lotThe Thang:
Thang 1 – mosey around the small loop stopping at each light posts for 5 pushups + 5 squats (add/subtract reps as needed) x16 light posts. We stopped in the middle for a mid-beatdown round of MaryThang 2 – stations consisting of – 5 pullups at COOTES, 10 swing merkins at swings, 15 table presses at the SHOP, sprint up Hoffa and sled downThang 3 – 100% sleddingMoleskine:
Appreciate the moments when you get to feel like a kid again such as today when we were sledding in the fresh snow fall. I had 2 2.0s present who always challenge me to be in the moment despite all the adult responsibility stuff that draws away my attentionCOT: @Crack‘s coworker, @Mr Roboto mother

AO: #ao_mastodon
Q: @Stock boy
PAX: @Linc @Sparrow @Da Vinci @Bo-Peep @TBTF @Samsonite , Gilligan, Big Blue
FNGs: None
COUNT: 9

WOR:
Trunk twists, Abe Vigodas, good mornings, tin soldiers, Michael Phelps, quick Mosey around the lot
The Thang:
Hot swap: PAX do set number of reps while the rep leaders have to do bonus exercises, and then swap out the leaders when they return. When the first PAX hits the rep count, all PAX stop and move on to the next exercise. Bonus exercise: 2 PAX run up Hoffa and do 10 BBSUs, then sled down.

1. 100 table presses
2. 100 step ups
3. 100 derkins
4. 100 table squats
5. 100 dips

Moleskine:
Be humble and know that God is in control (James 4:13-14)
“Come now, you who say, “Today or tomorrow we will go into such and such a town and spend a year there and trade and make a profit”— yet you do not know what tomorrow will bring. What is your life? For you are a mist that appears for a little time and then vanishes.”
COT:
@Samsonite‘s mother in law, @Mr Roboto’s mom, @Manhole’s dad, maybe one more I don’t remember…

WOR:SSHs x15
Goofballs x15
Michael Phelps OYO
Batwings x10 each of forward arm circles, backward arm circles, Moroccan night clubs
Mosey around the lot

The Thang:
Completed 2 EMOMs
1) SMALD
10 sec prep
3 sets of 5 cycles
45 of exercise (either Squats, Merkins, Am Hams, Lunges, or Dips)
15 sec rest
30 sec rest between sets

Mosey around lot

2) CLAP
10 sec prep
3 sets of 4 cycles
45 of exercise (either Calf raises, LBCs, Am Hams, or Plank)
15 sec rest
30 sec rest between sets

Mosey around lot; end with 3 min of copperhead squats and calf raises

Moleskine:
Know the limits of your patience, especially with your kids. Give yourself a time out if you need one.

COT:
Moment of silence followed by prayer requests and praises.

DATE: 2025-02-12
AO: #ao_tar_pit
Q: @Big Mac
PAX: @Panhandle @SAGA @Tortuga @The wet burrito @Falsetto @Beaker @Da Vinci @Samsonite @Katniss @Bloomer
FNGs: None
COUNT: 11

WOR: 7x Motivators, 10x copperhead merkins, 10 forward arm circles, 10 backward armcircles, 10 overhead claps, 5 Michael Phelps, OYO good mornings, calf stretching.The Thang:
Rumors of a UFO reach the PAX, the sightings occur at the bottom of the wheel. Of course the PAX investigate.
Stage 1 – Tractor beam
The sightings were true. All PAX are immediately caught in the tractor beams of increasing intensity. To resist, PAX must fully complete all exercises within the EMOM.
Beginning at 4x merkins, BBSU, and squats and increasing by 1 per minute.
PAX who fail are abducted with coupons to the top of the hill.
By 19 reps all PAX were abudcted.
Stage 2 – Scientific Observation
The aliens seek to understand our capacities and run an experiment to determine our physical and mental aptitudes. In a rotating fashion the next PAX offers an exercise, (Burpee, lunges x2, BBSU x3, merkins x4) and then repeats from the beginning all exercises so far (think Simon) next adds it on. We redo from the beginning. Rotate calling it out. If you mess up, take a step back but continue doing exercises.Stage 3: Destroy the CORE: The aliens decide that our physical aptitude is adequate and that our mental aptitude is "cute". They decide to keep us as pets. However, the end of the experiment coincides with the most important alien tradition of high tea celebrated for precisely 6 minutes every 3 years by all aliens. The absolute importance of tea time means no aliens are watching the PAX. Since the aliens do not sleep or slumber, this represents the only possible chance at escape for the PAX over the next three years. The PAX quickly decide to attempt to destroy the core of the engine to protect earth and then to escape using the convenient escape pods.Challenge: The PAX have 6 minutes to destroy the CORE. They must construct explosive devices using supplies found where we are being held. To construct a device, PAX must complete 5x burpees, 5x thrusters and 5x merkins. Each device represents one "throw" at the core. Devices are stored in the coupons.
Whenever the PAX want, they may descend the hill to the CORE to attempt successfully exploding all 10 pillars in the CORE. devices (KUBB sticks) must be thrown at least outside the painted parking lines to avoid melting from the heat of the CORE. If the PAX run out of attempts AND the CORE is not destroyed, they may reascend the hill with coupons to construct as many additional devices as desired. If the CORE is not destroyed within 6 minutes, the aliens will return from tea and will surely be angered by the PAX mutiny and turn them into decorative wall hangings rather than pets.Epic movie style: the PAX destroyed the CORE in 6 minutes and 30 seconds just as the aliens were arriving.However, given the delay in CORE detsruction the PAX only had 1 minute and 30 seconds to reach the escape pods.To get to the escape pod (which will feel like it’s in the exact place we are starting, but that’s just the messed up physics of alien technology), we PAX must bernie up the hill to make sure none of the aliens attack us from behind, and then bear crawl through a tunnel too small to walk in back to the stairs and then descend the steps back to what appears to be (but is definitely not) the same starting location which is where the escape pods are located. Anyone who does not make it in the allotted time will be destroyed with the ship. Everyone else can enjoy a leisurely ride back to earth.Unfortunately, given the late start, none of the PAX arrived at the escape pods in time. (@Tortuga was just feet away). All PAX were destroyed with the alien ship.However, @SAGA choose to livestream the experience and the PAX received post mortem honors for having saved the planet and protecting others from the alien forces.Moleskine: You never know when you might be abducted by aliens or have some other tragic event take away what feels normal, make sure to cherish the mundane.COT: Prayers for @Falsetto‘s back, @Samsonite M’s mother’s procedure, and @Katniss‘s (I might be remembering wrong?) 2.0’s procedure.