Category: Uncategorized

ao_tar_pit EMOMs and hill repeats

by backblasts, posted in Uncategorized

Date: 2025-05-17
AO: ao_tar_pit
Q: T-bone
PAX: Beaker, T-bone, Da Vinci, Ankles, Portage, Archive, Panhandle, The wet burrito FNGs: None
COUNT: 8
WOR: SSH, tricep and should stretch, AVs, Runners stretch with yoga dogs

The Thang: run up the hill towards Main Street and back to the base then as a group complete 5 minute EMOM. Repeat 5x (Blockees, Thrusters, Coupon Swings, Squats, Merkins with BBSU). On the hill run everyone turns around when the first runner reaches them on the return.

Moleskine: BNTFHF – Be Nice, Think First (b4 you say something you later wish you hadn’t), Have Fun

COT: Portage baby due in January, 2.0 and Pax travel, Boundary Waters classroom for Da Vinci, Samsonite and maybe others?

Tags: ao_tar_pit, Beaker, T-bone, Da Vinci, Ankles, Portage, Archive, Panhandle, The wet burrito

ao_tar_pit Pain in the AO

by backblasts, posted in Uncategorized

Date: 2025-05-10
AO: ao_tar_pit
Q: LeMond
PAX: Da Vinci, Panhandle, Beaker, T-bone, Portage, The wet burrito, Dungy, SAGA FNGs: None
COUNT: 9
– Warmorama:
– 21s with 10 absolutions as punishment.
– Abe Vigodas
– Side leg raises
– Copperhead merkins
– Full batwings
– First thang: run around the school.
– Stop two times at ledges to do 10 rotating derkin/urkins.
– Stop at one ledge, hold body weight up for 1 minute.
– At top of driveway ramp:
– Aiken Legs
– Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Lunges (10 each leg), 20 Split Jacks (10 each leg forward). – Second Thang: Half The Dab
– 10 burpees per minute for 5 minutes EMOM, then run 1/4 mile. – Repeat with 10 T-Merkin burpees per 5 minutes EMOM, then run ¼ mile.. – Third thang: coupon thruster challenge.
– Partner up for 40 coupon thrusters for each Pax.
– Pax take turns with one half doing ten at a time, the other half holding plank. – At the spa: do one exercise Every Minute on the Minute, for 10 minutes. – 10 Burpees
– 20 Prisoner Squats
– 20 Merkins
– 25 Curls
– 20 Leg Raises
– 10 Burpees
– 20 Overhead Press
– 25 Jump Lunges, 1 is 1.
– 20 Bent Over Rows
– 25 Dips
– Moleskin:
– Q told a story about how the Kentucky Coffee Tree he planted for his daughter in 2023 died last year because of the cicadas. Q learned two lessons. One, trust yourself: the Q feared that the cicadas would harm the tree but took no action to protect it because a couple of tree experts told him not to worry about it. Two, show forgiveness: planting another tree rather than quitting in anger.

Tags: ao_tar_pit, Da Vinci, Panhandle, Beaker, T-bone, Portage, The wet burrito, Dungy, SAGA

ao_flat_earth Friday Ultimate

by backblasts, posted in Uncategorized

Date: 2025-05-16
AO: ao_flat_earth
Q: Fiona
PAX: TBTF, Cheese, Dewey, Jolly, Bloomer, Shiplap, Panda Express, Gummi Bear, DQ, Fiona, Oompa, Jack, Krampus, BigBlue, Hershey, LeMond, Velveeta, Spielberg, Rawhide FNGs: None
COUNT: 19
WOR:SSH, Down and back.

The Thang: 2 small games, then 1 big game – Ultimate

Moleskine:Psalm 18:6 – remember that even in the hard times of life God is still listening and cares about us!

COT:Jack’s wife down in Florida, praise for Spielberg getting his green card.

Tags: ao_flat_earth, TBTF, Cheese, Dewey, Jolly, Bloomer, Shiplap, Panda Express, Gummi Bear, DQ, Fiona, Oompa, Jack, Krampus, BigBlue, Hershey, LeMond, Velveeta, Spielberg, Rawhide

ao_ground_zero Run Club

by backblasts, posted in Uncategorized

Date: 2025-05-16
AO: ao_ground_zero
Q: T-bone
PAX: T-bone, Sparrow, Ankles, Panhandle, Samsonite, Stock boy FNGs: None
COUNT: 6
WOR: SSH, picking daisies, runners stretch

The Thang: run or ruck east – runners did stadiums and mooned the ao_flat_earth crowd (or so I heard)

Moleskine: BNTFHF – Be Nice, Think First, Have Fun

COT: 2.0 travels, Panhandle 2.0 18th bday, Sparrow travel to the red light district.

Tags: ao_ground_zero, T-bone, Sparrow, Ankles, Panhandle, Samsonite, Stock boy

ao_mastodon Christian Songs that Don’t Stink

by backblasts, posted in Uncategorized

Date: 2025-05-15
AO: ao_mastodon
Q: Stock boy
PAX: Sparrow, Linc, Da Vinci, Cheese, Archive
FNGs: None
COUNT: 6
WOR:
SSH, tin soldiers, Abe Vigodas, copperhead squats

The Thang:
Billy Madison – 5 reps of each exercise
K – Coupon calf raises
1 – Flutter kicks (4 count)
2 – BBSUs
3 – Merkins
4 – Curls
5 – Coupon presses
6 – Goblet squats
7 – Skull crushers
8 – Coupon swings
9 – Overhead presses
10 – Derkins
11 – Thrusters
12 – Blockees

Moleskine:
Tell others about things God has done in your life, not only for their benefit, but for your own. When I do that, it helps me to reflect on God’s grace towards me, preventing me from taking things for granted.

COT:
Prayers for Da Vinci’s friend whose wife fell, my friend’s son with cancer, and my other friend with lung cancer

Tags: ao_mastodon, Sparrow, Linc, Da Vinci, Cheese, Archive

ao_dark_room “This is the Library, Framed.” “Are they here for us?” “No, just Beak er.”

by backblasts, posted in Uncategorized

Date: 2025-05-15
AO: ao_dark_room
Q: Lakers
PAX: LeMond, Framed, Sweet P, Beaker, Jolly, Toto, Tortuga
FNGs: None
COUNT: 8
WOR:
– Motivators from 5
– Arm circles
– Butterfly stretch
– Various calf/thigh stretches

The Thang:
Departed east towards Bloomingdale rd., north to Fullerton, west towards the LIBRARY (apparently violating Beaker’s restraining order), south towards Joesph lane, east towards COT. See attached map.

Stopped every two-four minutes for the following exercises: 60 sec low plank
10 x Superman
20 x American Hammers

Completed 1.8 mile course.

Cool down with some stretching.

Moleskine: Find your spot to REST. It’s not about doing nothing, it’s about a space where you can lay your burdens down and not carry them. For me, it’s in my faith. Find YOUR rest.

COT: Spielberg – praise for green card!

Tags: ao_dark_room, LeMond, Framed, Sweet P, Beaker, Jolly, Toto, Tortuga