Category: Uncategorized

Backblast: Flat Earth Friday
Date:11/10/23
AO: #ao_flat_earth
PAX: @Panda Express @Samsonite @T.B. @DQ @Velveeta @Banks @Tortuga @Gummi Bear @Spokes @Cheese @8-Track @Jolly @LeMond @Shiplap
Q: @Shiplap
Total: 14Warm-o-Rama: burpees: If you want to stretch get there early – no timeThang: Ultimate Moleskin: Keep doing the little things. They mean a lot. Rest in the Lord’s love for you, while you do the little things.COT:

Date: 11.14.23
AO: #ao_dark_room
PAX: @Best In Show @Crack @Toto @Noodles
FNGs: 0
Q: @Noodles
Total: 4WoR: Motivators x7, R/L Hip Flexors x15, Tappy Taps x15, Calf Stretches x15We began our beatdown with a mosey around the short loop of the AO. We gathered back at the parking lot for the following:Thang 1: 4 Corners – covered the 4 corners of the lot alternating between and exercise and mosey.

• Stop 1: Big Boy Sit Ups x15
• Mosey
• Stop 2: Shoulder Taps x15
• Mosey
• Stop 3: Star Jumps x15
• Mosey
• Stop 4: Gas Pumps x15
• Rinse and repeat for 5 rounds
• Wrapped up with 50 squats

Thang 2: 11’s – Burpees/Merkins

• Only got to 5/6 for time

MoM: 100 LBCs, Impossible Merkin (slow going down, slow coming up for 1 minute)Moleskin: Keep working on our best versions. Coming out to workout is just one aspect of who we are one version that we want to put on display for others. Continue to work on our best version in the workplace and at home.CoT: Prayers for @Crash and his fiance. May God grant them wisdom. Grant them your protection and guidance as they continue to make decisions on their own. Prayers for @Crack and his relationship with future daughter-in-law. Prayers for @K-pop so that you can continue to grant him a sense of peace and tranquility as he navigates being single again. Prayers for @Crack‘s daughter. May you grant her wisdom as she takes a leap of faith in her move to Madison, Wisconsin. Continue to protect her and guide her.

Message ao_dark_room

Backblast: Q School
Date: 11/09/23
AO: #ao_mastodon
PAX: @Spit Valve @Sparrow @Linc @Samsonite @Mad Cow @Jailbreak @Beaker @Tortuga @Banks @Ankles @TBTF @Jolly @Shiplap
FNGs: 0
Q: @Shiplap
Total: 13WoR: Motivators x 7, MMP x 10, Abe vigodasx10 – went around the circle calling out PAX to complete the full cadenceThang 1: Pearls on a stringMosey’d around the AO and stopped at various locations. Selected a PAX to call an exercise and pick out a cadence. Gave Q coaching tips through the beatdown6MOM: Went around the horn calling Marry with cadence.

Date: 11/14/23

AO: #ao_mastodon

PAX: @Samsonite @Stock boy @Linc @Ankles @Mad Cow @Big Mac @Aloha @Spokes @Katniss @Sparrow @TBTF @Bloomer @Pool Boy @Captain Crunch @LeMond @Beaker

FNGs: 0

Q: @Beaker

Total: 16

WoR: 15 SSH, ic; 15 tin soliders, ic; 21 mountain climbers, ic; 10 Bat Wings

Thang 0: The sorting.

Each PAX completes 10 merkins, 20 lbcs, 30 squats and one lap around the parking lot. Hold low plank for the 6, in the order that we finished. Snake count to 8 from the front of the line to the end of the line and pair up by numbers.

Thang 1: Flat tire races.

With your partner, complete flat tires across one set of tennis court, switching partners at the half, or when one partner needs a break. Assign points by finish order (1 for first place, 2 for second, etc.)

Move to the curb, complete 20 calf raises, ic and 20 Mike Tysons, ic.

Thang 2: 3-legged PAX race.

Grab weight and mosey to the bottom of Hoffa. Pair up with a PAX of similar height. Put on an ankle band, like any grade school 3-legged race. Each pair of PAX are responsible to carry ~60# (either 2 handled coupons or one sand bag.) Remember finish order, and assign points as discussed above. Each PAX keeps those points. Race around the base of Hoffa and up to the top.

150 burpee spittoon at the top of Hoffa.

Thang 3: Spoon-bag race

Return to your previous teams. Each team is responsible to carry two eggs on spoons and one sand bag (or two handled coupons) across the bridge and on to the island. If an egg falls off your spoon, go back to the beginning and start over. If you drop an egg over the bridge and into the water, you simply make my children sad. 😥 Hold Al Gore for the 6. Remember order of finish and award points.

Forgot to do Green Sally Up. Oops.

Thang 4: Sack Races

Grab a burlap sack. Go CCW around the two cone set up at a distance across the field. Return to the start line/finish line. Record your order of finish.

Thang 5: Prizes!

Bring all the things to the flag.

Each PAX recalled the total points he was awarded. Those were the number of burpee prizes that he was able to gift to a single PAX. Togther, wel all pointed at the PAX we are going to give our burpees to, and went around and awarded these burpees. PAX then completed burpees and when finished, held low plank.

Moleskin: When you have a concern or issue with someone, do them the respect of bringing it to them right away. Allow them to deal with the criticism/concern as a full human being who may need to own their mistakes or may have a different perspective. Don’t let it fester, that doesn’t work.

COT: @Pool Boy, his 2.0 and his M. Thankfulness that we can gather for days like this. The 2 major wars.

Date: Sat, 11/11/23
AO: #ao_tar_pit
PAX: @Beaker @Bo-Peep @T-bone (respect) @Guiliani (downrange respect) @Pool Boy @Cookbook(FNG) @Sparrow @Panhandle (respect) @SAGA
FNGs: 1 @Cookbook
Q: @SAGA
Total: 9

Date: 11/7/23

AO: #ao_tar_pit

PAX: @Bo-Peep, @Panhandle, @T-bone, @Tortuga, @Jolly, @LeMond

FNGs: 0

Q: @LeMond

Total: 6:

• Warmorama:

  • Motivators from 7

  • Side Leg Raises 20

  • Mountain Man Pooper: 10

  • Arm circles: 10 in each direction

• Traveling blockies:

  • 1 blockie

  • 10 murder bunnies

  • 2 blockies….

  • 10 resurrection bunnies

• Extra Thang:

  • Smurf Jacks holding coupon: 20

• 10-minute challenge from F3 Radar

  • 160 lunges with the coupon

  • AMRAP sit-your-ass down squats

• The Thang: The Walls of Jericho: 7 reps of 7 different exercises.

  • 1. Overhead press

  • 2. Swings

  • 3. Side lunges

  • 4. Flutter Kicks with coupon

  • 5. Uneven merkins

  • 6. Goblet Squats

  • 7. American Hammers

  • Extra: each Pax takes a turn bear crawling down steps.

• Mary:

  • Lizard Dance: 15 IC

• Moleskin: Memento mori

  • YHQ attended the wake of a friend’s mother who died from cancer at the age of 84.

  • She lived a long, full life.

  • Memento mori (Latin for ‘remember that you [have to] die’[2]) is an artistic or symbolic trope acting as a reminder of the inevitability of death.[2] The concept has its roots in the philosophers of classical antiquity and Christianity, and appeared in funerary art and architecture from the medieval period onwards.

  • The most common motif is a skull, often accompanied by one or more bones. Often this alone is enough to evoke the trope, but other motifs such as a coffin, hourglass and wilting flowers signify the impermanence of human mundane life.

  • Politicians and celebrities could use a skull on their desks.

  • @Panhandle mentioned that Roman generals riding their chariot in triumph (a victory parade) would have a slave who constantly whispered “memento mori” in his ear in an effort to humble the general in the face of this event.

Backblast: Superset Black Diamond Date: Tuesday 10/31/23
AO: #ao_tar_pit
@: PAX: @Beaker @Ankles @8-Track @Cheese @Jolly @Tortuga @Samsonite @Banks @LeMond
FNGs: 0
Q: @Banks
Total: 9
Conditions: Chilly but clear

There were quite a few Fartsacks and last minute cancels, but the PAX who did make it were in a for a good beatdown.

Warm-o-rama:
Jogged a lap around the parking lot
Completed SSH and Burpees on "Halloween" to the song "This is Halloween"
Stretch OYO

The Thang: Supersets
The PAX partnered up and went to 1 of 9 stations. Each station had 2 exercises where the PAX would alternate reps with each other, and switch exercises as necessary. We would rotate every 5 minutes.

The stations were:
Wheelbarrow stair climb with merkins
Reverse lunge & Dips
Hill Run and Flutters
Back Fly and Chest Fly
Run a lap and then alternating air squats
Bent over Sandbag rows and Shrugs
Burpees and Thrusters
Overhead Press and Tricep Extensions
Superman and LBC

Moleskin: Learn to do things to be handy around the house and teach your children. We live in a world where too many people don’t know how to do things.

COR/NOR/COT: Prayers for Lemond’s friend who put their mom in hospice, the ongoing wars, and for a safe Halloween.

Date: 10/21/2023
AO: #ao-mastodon
PAX: @Stock boy @Captain Crunch@Samsonite@Noodles @Linc (FNG), Shep (Downrange from Seattle), @TBTF (QIC)
FNGs: 1
Q: @TBTF
Total: 7
Conditions: niceWoR – Motivators, AbeVegodas, Good Mornings, T-Bone Burpees, stretch OYOThang 1 – Mini-round of B.O.M.B.-ing the Corners
We ran a route through the AO stopping at roughly the four corners of that route to partake in some Burpees, Overhead Claps, Merkins, BBSUs, Squats (aka B.O.M.B.S.)Thang 2 – Billy Madison with coupons
Set up at the COOTES. Routine consists of doing a building set of exercises then running around the playground stopping half way at the picnic tables and doing 5 picnic table presses and then back to the COOTES for the next round. We started with the first exercise (1 burpee) then ran the "lap", then the first exercise again and layer on the second exercise (Blockees) and run the "lap", and so on until (in theory) the final round would include all of the below 12 movements. Exercises consisted of:
1 – Burpees
2 – Blockee
3 – Coupon Swings
4- Coupon Lunges (2 is 1)
5 – Pull-Ups
6 – Goblet Squats
7 – OH Presses
8 – Merkins
9 – BBSUs
10 – Derkins
11 – Coupon Curls
12- SSHMoleskine – People don’t care how much you know until they know how much you careCoT – Wars and conflicts across the world

Date: Monday, 10/30/23
AO: #ao_mastodon
PAX: @TBTF @Da Vinci @Bo-Peep @Linc @Sparrow @T-bone (respect) @Panhandle (respect) @Buns (respect) @Stock boy @Ankles FNG (Sonnabuns) @SAGA
FNGs: 1 Sonnabuns
Q: @SAGA
Total: 12

Backblast: Dysfunctional Strength

Date: 10/26/2023

AO: #ao_dark_room

PAX: @Beaker, @Manhole, @Crack, @Captain Crunch, @Noodles, @LeMond

FNGs: 0

Q: @LeMond

Total: 6:

• Warmorama:

  • SSHs: 20

  • Side Leg Raises 20

  • Mountain Man Pooper: 10

  • Arm circles: 10 in each direction

• Pre-thang 1 by park

  • No surrenders with coupon: 10

  • Back stepping lunges with coupon: 10

  • Shelf merkins using benches: 10 OYO

    • Squat, pick up block, put on bench

    • Merkin with block on shelf.

    • Grab, lower it to ground

    • Repeat

• Main Thang: 11s at field

  • Coupon salt shakers with squat (one is one)

  • V-ups, run backwards.

• Extra Thang:

  • Smurf Jacks: 20

  • 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:

  • Side bends: 10 each side

  • Swimmers: 20 IC

  • Iron crosses: 10 IC

• Moleskin: good posture

  • Genesis 1:27: “So God created man in his own image, in the image of God he created him; male and female he created them.”

  • Good posture is when your ears are aligned evenly over your shoulders. Your shoulders should be back and relaxed.

  • Stand up straight because you were created in God’s image.