Category: Uncategorized

Backblast: Ultimate Frisbee
Date: 8/4/2023
AO: #ao_flat_earth
PAX: @Crack @Tortuga @DQ @Jolly @Panda Express @LeMond @Rosetta @Hershey @Velveeta @TBTF @Cheese @Panhandle @Samsonite
FNGs: 0
Q: @Tortuga
Total: 13

WOR:
Lap around the field.

Thang one:
Ultimate Frisbee, old vs young. Ending in a super unsatisfying, but injury free, tie game.

Moleskin:
Cows vs Buffalo
When storms come rolling in over the mountains of Colorado cows run away from them to the far end of their field, huddle up against the fence and get drenched. Buffalo charge into the storm, huddle up against the opposite end of the field and get somewhat less drenched. By running toward the storm, they actually spend less time in it.
When you have something you are dreading, but needs to be done, don’t run from it. Get ‘er done. It’ll get it off your plate and mind sooner rather than later.

COT: Prayers for @DQ’s M with some postpartum health issues, praise for @Crack’s 24th wedding anniversary, @Samsonite’s minor oral surgery and travels will keep him out for the next two weeks.

Date: 8/3/2023

AO: #ao_dark_room

PAX: @Crack, @Captain Crunch, @Toto, @Best In Show, @LeMond

FNGs: 0

Q: @LeMond

Total: 5

• Warmorama

  • Motivators from 7

  • Imperial walkers

  • Arm circles

  • Picking daisies

• Pre-thang in parking lot

  • One partner holds up coupon while standing on left leg.

  • Other partner does suicides

  • Repeat with other leg

  • Partner up for back-to-back coupon presses: 20 in each direction

• The Thang: 4 moves with coupons

  • 100 Block Merkins (Merkin with both hands on the block)

  • 150 American Hammers (counting each side towards the total)

  • 150 Goblet Squats

  • 150 LBCs with coupon

• Extra Thang

  • Grip, Rip, and Roll (GRRs)

    • Sitting up on your six, set a cinder block by your side. Grip the cinder block. Pick it up and place it on the other side of your body. Now place your hands on top of the cinder block, roll into a plank on top of the block, then roll to the ground.

• Mary at bottom of hill, possibly Pax pick `em.

  • Box Cutters

  • Merkin with rotation

  • Bicycles

• Moleskin

  • Psalm 73:26 “My flesh and my heart may fail, but God is the strength of my heart and my portion forever.”

  • My body is weak and will give out eventually so God is what matters.

• Notes:

  • Having an odd number of Pax makes it difficult to keep track of cumulative reps.

  • Q needs to plan better.

Backblast: Jolly’s Shiplap Q

Date: Wednesday, 08/02/23

AO: #ao_tar_pit

PAX: @Jolly (respect) @Panhandle (respect) @Tortuga (respect) @Captain Caveman @The wet burrito @LouGee @Falsetto @Noodles @Crack

FNGs: 0

Q: @Jolly

Total: 9

Conditions: Perfect

Warm-Up: SSH / Abe Vigodas / Tappy Taps / Arm Circles / Seal Claps / OYO leg stretches

Thang 1: one lap scout run, PAX in back did two burpees then ran to front

Thang 2: 20 yard sprints X 18

Thang 3: 2 rounds of 10 reps in cadence of the following exercises (slow, controlled, full range of motion): 1. Thrusters
2. Curls
3. Bent over rows
4. Triceps extensions
5. Chest Press
6. Blockees (5 reps)

Thang 4: repeat Thang 1

Thang 5: repeat Thang 2 (9 sprints)

Thang 6: one round of Thang 3

Announcements: check #2nd-f for @LouGee’s Friday man-date

COT: @Pool Boy and fam / @Crack’s sister in law / @Shiplap’s ear infection / @Noodles M

MOLESKIN: leave the day better than you started it.

Backblast: The Three Cs
Date: Tuesday, 08/01/23
AO: #ao_mastodon
PAX: @Katniss @8-Track @Blackout @TBTF @Low Tide @Hancock @Captain Crunch @Stock boy
FNGs: 0
Q: @Samsonite
Total: 9

Conditions: Perf

Warm-Up: motivators / arm circles IC / OYO arm stretch / mountian climbers ICRifle carry the Coupons to base of Hoffa

C 1 – Countdown – 10 Thrusters, bear crawl up, 9 Burpees, down, 8 rows, BC up, 7 burpees, down, 6 thrusters, BC up, 5 burpees, down, 4 rows, BC up, 3 burpees, down, 2 thrusters, BC up, 1 burpee, down. 10 minutes.
[Soundtrack: Countdown (Rush), The Final Countdown (Europe)]

C 2 – C.L.I.M.B: : Crab Walk up hoffa, Little Baby Sit-ups (10), Imperial Walkers down, Merkins (10), BBSUs (20) 10 minutes
[Soundtrack: Climb (John Michael Howell & Jeremiah Miller), Climb (Audio Cahteau, Machine Gun Kelly, ft. 24kGoldn)]

C 3 – Crush: Murder Bunnies up hoffa, Superman (10), Shoulder Taps (10, 2 is 1), carry coupon down (pax choice), Blockies (10) 10 minutes (ish)
[Soundtrack: Crushcrushcrush (Paramore), Crush on You (The Jets)]

Bonus: 3 minute plank
[Soundtrack: Holding Out for a Hero (Bonnie Tyler)]

Ended right on time. That’s important, right @SAGA?

Announcements: #2nd-f events @LouGee’s on 8/4 and Summerfest on 8/12. See post by @Banks

COT: prayers for Capt Crunch and fam as they wait for some big decisions/changes coming up, prayers for @Samsonite‘s 2.0s as they go through transitions, job searches, moving into city; prayer/praise for @Pool Boy‘s 2.0 Naomi and the successful g-tube surgery and healing for his foot (plantar fasciitis).

MOLESKIN: When I tell people that I do improv, some folks say "oh that makes sense because you like to make jokes and are comfortable up front" etc. But in many ways those qualities make improv harder. A joke will usually just end a scene. Building a good scene is not about looking for the time to drop a pun or make a joke; it requires being super attentive to what your scene partner(s) are saying, and responding to just that. These things our scene partners say are gifts to us, things we can work with and build on. It takes listening really carefully and being present in the moment. That’s the challenge. Stay with exactly what your partner is saying, listen just to that, and respond. Don’t think ahead. Don’t plan a joke or try to be funny. Just attend to the moment. The challenge is to be present, right with our partner(s), whoever that is, and not planning our next joke or where we want to take things. #BePresent (edited)

Date: Tuesday, 08/01/23
AO: #ao_mastodon
PAX: @Tortuga (respect) @Jolly (respect) @Shiplap @Panhandle (respect) @Bones @LeMond @SAGA
FNGs: 0
Q: @SAGA
Total: 7

Conditions: A great day to be alive and suffer along with some PAX.

Warm-Up: motivators / goof balls / merkins / arm circles / OYO stretch

THANG 1: BURPEE RELAY – ROUND 1 SET-UP: rifle carry and drop off coupons at first couple lampposts and two burpees when you drop you coupon and mosey around Hoffa to cooties + 10 pullups – circle back doing 2 burpees at each post until you reach a coupon and do 2 blockees at each post until getting back to cooties w/curls for the six

ROUND 2: Timed burpee run around Hoffa: 2 burpees at every lamppost – curl to pick-up the six

ROUND 3: beat your time with same exercise as round 2 (all PAX beat their time!) – curl for the six

Rifle Carry to parking lot

THANG 2: PARTNER RELAY: race the other PAX around the large planters in the parking lot – one PAX does exercise w/coupon while other sprints lap: 1) thrusters 2) kettlebells 3) bent over rows 4) goblet squats

THANG 3: PARTNER COUPON SUICIDE RELAY: one PAX farmer carries to every third parking line while other partner runs every second parking line all the way across the lot / switch and return to start

Well over 3miles completed by all PAX – huzzah!

Announcements: #2nd-F event @LouGee’s on 8/4

COT: prayers for @Jolly’s M and all our Ms & 2.0s / @Flushy’s niece

MOLESKIN: “Steward your scars.”

Backblast:
Date: 7/27/2023
AO: #ao_dark_room
PAX: @Best In Show, @Toto, @Tarzan, @Flushy, @Manhole, @LeMond @The wet burrito @Tortuga @tiny FNGs: 0
Q: @Flushy
Total: 9

WOR:
Thang 1

Mosey

Thang 2
EMOM

COT

Date: 7/29/2023
AO: #ao_mastodon
PAX: @Bloomer @Pool Boy @Double Beef ‘n Cheddar @Jailbreak @Maniac @TBTF (QIC)
Q: @TBTF
Total: 6
FNGs: 0

Backblast: Form and Function
Date: Saturday, 07/29/23
AO: #ao_tar_pit
PAX: @Katniss, @Cottontail, @Pool Boy
FNGs: 0
Q: @Pool Boy
Total: 3Conditions: Cool with a light breeze. Perfect!Warm-O-Rama:

1. Good morning stretch
2. Goofballs
3. Overhead triceps stretch
4. Quad stretch
5. Arm circles

The Thang:
We focused on form and did slow, controlled reps.
Do a set of strict reps for each exercise with at least 2 seconds on the eccentric, keeping 2-3 reps in reserve. After each superset, walk 100m and back for a rest period. Do 3 sets of each exercise, then move to next superset.
Supersets:

1. Overhead press & Good mornings

1. Overhead press: stick your head through the "hole" at the top of the rep. Block all the way to your chest with a slight pause.
2. Good mornings: block on your shoulders, bend over slowly while keeping your back flat and tight. Knees should be mostly straight but not locked. Feel a good stretch in your hamstrings and then stand up slowly.

1. Merkins & Bent-over rows

1. Merkins: Go all the way down until your chest touches and pause briefly. Stick your chest out during the entire movement, including at the very top.
2. Rows: Bend over as far as you can, keeping your back flat. Hold onto the top part of the block (pinch) so that you can bring your arms way up and get a good ROM. As you go up, pinch your shoulder blades together and try to drive your elbows to the sky.

1. Overhead triceps & Curls

1. Triceps: Keep your upper arms as straight and motionless as possible. Go all the way up until your arms are fully extended.
2. Curls: Keep your body motionless, go all the way up and all the way down with control.

Moleskin:
Be thankful for the things in your life – i.e. actually look around and ask yourself what you are taking for granted. Recently, I’ve been thankful for access to good medical care. Being thankful for this very big/important thing has made me realize that there are also lots of "little" things in my life that I should be more thankful for.COT: Victims of human trafficking; healing for injuries among the PAX

Date: Monday, 07/31/23
AO: #ao_mastodon
PAX: Arnold @Samsonite (respect) @Double Beef ‘n Cheddar @Panda Express @LouGee (respect) @DQ @Jolly (respect) @Shiplap @Falsetto @Faceplant @Panhandle (respect) @TBTF @Aloha FNG (Raspberry) @Panhandle (respect) @Tortuga (respect) @Pool Boy @Stock boy @Crack @SAGA
FNGs: 1
Q: @SAGA
Total: 20

Conditions: Fabulous summer morning.

Warm-Up: motivators (sort of) / mtn. climbers / T-Bone burpees / OYO leg stretch

The Thang: everyone did a bit of something – mostly disk throwing and murphing

Announcements: #2nd-F event @LouGee’s 8/4

COT: PAX & Ms & 2.0s / @Rosetta’s back

MOLESKIN: Don’t be satisfied in what can’t satisfy.

Date: Wednesday, 07/26/23
AO: #ao_tar_pit
PAX: @Jolly (respect) @T-bone (respect) @Ankles @Bo-Peep @Panhandle (respect) @Tortuga (respect) @Samsonite (respect) @Rogan (downrange) @Manhole @Airpump @Cheeks @Big Mac @T.B. @Captain Caveman @The wet burrito @DQ @SAGA
FNGs: 0
Q: @SAGA
Total: 17

Conditions: A great morning to make a vow and stick to it.

Warm-Up: motivators / mtn. climbers / plank into merkins / squats / arm circles / OYO leg stretches

Thang 1: burpees at every bench around the lake: add one rep at every bench = 21 benches (231 burpees total) – a few of the leaders made some extra benches and did a loop run to pick up the six

Thang 2: five burpees at four stations on the track = 20 more burpees + 50 yard sprints until all PAX are in & ended with 4 more burpees

Total burpees = 255

Announcements: check #2nd-f for upcoming gathering on 8/4

COT: @T-bone’s foot / @Pool Boy and fam / @DQ and newborn / @Bo-Peep and Bo-Betsy w/Bo-Baby / refugee family

MOLESKIN: HC and show up—make your HC not for yourself but for others and HC in all your relationships and tasks (modify as needed, but be present where you are). Practice L.O.V.E. = Live for Others with Virtue and Empathy