Category: Uncategorized

Backblast: Let the rain come down

Date: 05/09/2024

AO: #ao_dark_room

PAX: @LeMond, @Toto

FNGs: 0

Q: @LeMond

Total: 2

• Warmorama: 5 mins

  • Goofballs: 25

  • Tappy Taps

  • Mountain climbers: 25

  • 20 SSHs

  • Bat wings

• At start of field:

  • Coupon thrusters

  • Pax take turns with one half doing ten at a time, the other half holding plank.

  • Repeat and then sprint to end of field.

  • 10 smurf jacks; then run back

• Two rounds: 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

  • Each Pax owes 5 Kraken Burpees: burpee with 3 hand-release merkins

• Moleskin

  • “I cannot remember the books I’ve read any more than the meals I have eaten; even so, they have made me.” —Ralph Waldo Emerson

  • I can’t remember all of the workouts I’ve done and you might not remember this workout but all workouts have made you.

Backblast: Med Ball Fun
Date: 05/14/24
AO: #ao_tar_pit
PAX: @Panhandle @Jolly @Big Mac @Shiplap @Tortuga
FNGs: 0
Q: @Tortuga
Total: 5

WoR
SSH, bat wings, copperhead merkins, overhead press, and squats, slow jog around the parking lot.

Thang #1:
Hauled 100# med ball and coupons to the discuss area.

Thang #2:
20 hand-release, tuck jump burpees for ranking.

Thang #3:
First finisher took the med ball to the first discus line. Everyone else stays by the throwing area. First finisher has to do one med ball over the shoulder at the first line, 2 at the next, 3 at the next, then 4 at the last line. Ten total.
Others do five block jump overs at the starting area and at four other lines, 25 total. Once complete everyone contributes to a 50 hand-release, tuck jump burpee spittoon.

Round 2: second finisher on the med ball. Others do five block jump overs and five block sits at the starting area and at four other lines, 25 total of each. Same spittoon.

Intermission: one recovery lap scout run with two Bonnie Blairs at the back.

Round 3: hand release block merkins for others. Spittoon.
Round 4: hand release merkins and stupid Jollys (aka nutcrackers).

Intermission: one recovery lap scout run with two squat jumps at the back.

Carry work. Each PAX carried the med ball 75 yards or to failure. Others either rifle carry or farmer’s carry.

Round 5: blockees with spittoon at the end.

Back to the flag.

100 flutters IC, @Panhandle called cadence.

Moleskin
“A man who can correctly guess a woman’s age may be smart, but he’s not bright,” Lucille Ball.
“I have failed over and over and over and that is why I succeed,” Michael Jordan.

COT
Praise for @Big Mac 2.0 not hating school yesterday, @Tortuga’s 2.0’s getting home safely. Prayers for @Tortuga’s work situation and @Shiplap’s frustrating sales interaction.

Date: Monday, 5/13/24

AO: #ao_mastodon
PAX: @Pool Boy, @Panhandle, @Frank, @Falsetto, @Jailbreak, @TBTF, @Sparrow, @Ankles, @Mr Roboto, @Dr. Phil
FNGs:
Q: @Stock boy
Total: 11

WoR: Good mornings, Lat stretches, Runner stretches

Thang: Ran, rucked, and Murph’ed.

Moleskin: Challenge yourself to reach out and connect with those you wouldn’t normally try to; you might be surprised when your attitude toward them changes.

Prayers: @Panhandle’s mom, my friends and neighbors.

Backblast: The Main Event: Ultimate Saturday
Date: 5/11/2024
AO: #ao_flat_earth
PAX:@Jolly @Tortuga @T.B. @Spit Valve @LeMond @Bloomer @Panda Express @Pitch Pipe @Hershey @Krampus @Dewey @Archive
FNGs: 1
Total: 12

The Thang: Ultimate Frisbee

6v6 full field until @Hershey pulled his back, then 5v6.

Moleskine: Proverbs 3:5+6. “Trust in the LORD with all your heart and lean not on your own understanding. In all your ways acknowledge Him and he will make your paths straight.”

COT: @T.B. busy couple weeks, @Hershey’s back, @Tortuga tough week at work, something else I forgot.

Date: Thursday, 5/9/24

AO: #ao_mastodon
PAX: @Tortuga, @Samsonite, @Jolly, @Panhandle, @The wet burrito, @T-bone, @TBTF, @Banks, @Jailbreak, @Da Vinci, @Cottontail, @Bloomer, @Spit Valve
FNGs:
Q: @Stock boy
Total: 14

WoR: Motivators, Abe Vigodas

Thang 1: Travel along the path starting at the west end of the parking lot, traveling the short lap coming south at the first bridge, ending near the base of Hoffa. Stopping at each lamppost, each PAX takes turns either calling a 10 count rep of some coupon related exercise, or calling a challenging mode of transport to the next lamppost (e.g. murder bunnies).

Thang 2: We turned around and did it again, back to the first lamppost.

Moleskin: I am going to be interviewed by elders to become a deacon, but I feel somewhat unqualified, as if I’m not morally virtuous enough for the position. I’m sure they will likely ask about any moral failings I might have. So I’ve started thinking about what bad habits and questionable proclivities I might have, and I’ve tried to focus on confronting my flaws honestly. I want to try to live up to what I imagine their expectations will be.

Prayers: @Tortuga’s 2.0s as they hike up a volcano in Guatemala.

Date: Tuesday, 5/7/24

AO: #ao_mastodon
PAX: @Sparrow, @Jailbreak, @Samsonite, @Da Vinci, @TBTF, @LeMond, @Mr Roboto, @Dead Drop
FNGs:
Q: @Stock boy
Total: 9

WoR: Side straddle hops, Abe Vigodas

Thang 1: Mary Murph: ½ mile run, 100 hanging leg lifts (feet to bars if you’re manly), 200 BBSUs, 300 flutter kicks (2 is 1), ½ mile run

Moleskin: Shameless repeat, but I need to work on this myself: Work on patience with your loved ones, especially your wives. Try not to get frustrated, but treat them with grace and compassion. Honor the commitment you made when you married.

Prayers: @Mr Roboto’s friends/family members with upcoming surgeries.

Date: 05/4/24

AO: #ao_tar_pit

PAX: @The wet burrito @Panhandle @T-bone @Manhole @LeMond @Cottontail @DQ @Sparrow @Beaker

FNGs: 0

Q: @Beaker

Total: 9

WoR

SSH (x50)

Abe Vigodas (x10)

picking daisies (oyo)

Bat wings (x20 + Moroccan night clubs + pretzel arms)

Michael Phelps (oyo)

Arms across chest (oyo)

Thang

Mosey to the bottom of the wheel for Wall of Jericho

A a group, in cadence, we completed a 7-count set of an exercise, and then moved on the the next exercise. After the completion of all 7 sets, the PAX ran a loop up the ramp, over and down the stairs to the far ramp, down to street level and back around to where we started. We planked for one minute and then started agin.

Exercises:

Standing rows

CPRs

Goblet squats

Lunges

No plankin’ surrenders

Derkins

American hammers

The goal was 7 loops. We completed 6.

Moleskin

I recently had a parenting moment where we learned that my 2.0 has been dreading school for months, all because guilt from a lie she told. The guilt weighed on her in really tangible ways. As we get older, we get desensitized to when we don’t live up to our values/commitments/words. However, these things still weigh on us. May we seek to be more sensitive to our shortcomings and drive to confess our sins, seek reconciliation, and make amends.

COT

@Manhole’s dad and M, @SAGA’s 2.0s wedding, and graduation for college students, especially @T-bone and @Panhandle’s 2.0s.

Date: 04/30/24
AO: #ao_tar_pit
PAX: @Tortuga @8-Track @Panhandle @Shiplap @Jolly @Spokes @DQ
FNGs: 0
Q: @DQ
Total: 7

WoR

• SSH
• Goofballs
• Arm circles
• Copperhead merkins
• Copperhead squats

Thang 1
Inspired by @LeMond inspired by @Crack we did Dan Taylors with coupons, going straight from warm-o-rama to our beatdown destination on the grass in between the track and the lake.

Thang 2
We had a straight line of 6 cones lined out ~10 yards a part. Cone 0 was our home base. We performed the following routine:
Murder bunny 10 yards to the next cone
Perform 5 reps of exercise 1
Leave coupon and run back to Cone 0
Perform 10 reps of exercise 2
Run back to your coupon
Repeat Step 1 going to the next cone. Increase reps of exercise 1 by 5 and reps of exercise 2 by 10

When the PAX reached the final cone (~50 yards out), they performed 25 reps of exercise 1, reverse murder bunny’d back to Cone 0, and performed 50 reps of exercise 2

We did this routine 3 times with the following exercises:

Round 1

• Blockees
• Bicycles (1 is 1)

Round 2

• Thrusters
• Merkins

Round 3 (only went up to 15 reps of exercise 1 and 30 reps of exercise 2)

• BBSU with shoulder press
• Bonnie Blairs (1 is 1)

In between Round 1 and Round 2, the PAX did wind sprints back and forth from Cone 0 to Cone 3 a total of 3 times, targeting completion in 40 seconds.

Moleskine
According to a 2022 Gallup study, 91% of adults age 30-49 say they keep their phone nearby nearly all day. Our kids are going to mimic the relationship with our phones that we model. It’s so important to model this well.

One thing we can do is "volunteer for presence". Tell your kids before you hang out with them, "Let me first put my phone away". Be a part of the 9% of people that can intentionally distance themselves from their phone.

Backblast: EMOMent

Date: 4/23/2024

AO: #ao_tar_pit

PAX: @DQ, @Panhandle, @Tortuga, @Jolly, @LeMond

FNGs: 0

Q: @LeMond

Total: 5

• Warmorama: 5 mins

  • Goofballs: 25 aggressive

  • Tappy Taps

  • Mountain climbers: 25 aggressive

  • 20 SSHs

  • Bat wings

• Dan Taylor: with goblet squats and weighted rotating lunges

  • Credit to Crack on this innovation

  • 1 to 8 squats, 4 to 32 lunges

• Back at the track:

  • The Dab: 8 blockees per minute for 5 minutes, run 1/4 mile

  • 40 Coupon thrusters, Pax taking turns doing ten or holding plank

  • Run ¼ mile

• At base of ramp:

  • Partner up for 40 coupon thrusters.

  • 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

  • Each Pax owes 5 Kraken Burpees: burpee with 3 hand-release merkins

• Recovery mosey down the stairs.

  • Bernie Sanders up the ramp

• Repeat EMOM exercises from above but only completed 8 rounds.

• Moleskin:

  • Only aim to do your duty, and mankind will give you credit where you fail. Thomas Jefferson

Date: Tuesday, 4/23/24

AO: #ao_mastodon
PAX: @Samsonite, @Linc, @Bloomer, @Pool Boy, @Ankles, @Da Vinci
FNGs:
Q: @Stock boy
Total: 7

WoR: Copperhead squats, copperhead merkins, Abe Vigodas, Michael Phelps, jog around parking lot

Thang 1: Modified Dora: 100 burpees, 200 lunges, 300 merkins, 400 squats, 500 calf raises. Each PAX must take turns using the wheelbarrow to move all coupons to the top of the hill; when complete, everyone does a man-rise to retrieve coupons and carry them down.

Moleskin: Work on patience with your loved ones, especially your wives. Try not to get frustrated, but treat them with grace and compassion. Honor the commitment you made when you married.

Prayers: Praise for @Pool Boy’s daughter Naomi for responding well to new medication, prayers for @Ankles’ daughter Cathy to make good friendships.