Backblasts

Date: 2025-05-03
AO: thefarm
Q: Pad Thai , lumberg
PAX: Sparky, F-No
FNGs: None
COUNT: 4
WARMUP: On your own stretches and warm ups
THE THANG: 2-3mile journey to the Lil M library
MARY: none
ANNOUNCEMENTS: none
COT:
On our Ruck, we talked about a lot of things like moving and getting rid of junk, parents getting old and making plans for retirement and how to use our money. We also talked about our time commitments to clubs and groups. My questions for reflection – What do you love?
– Does it matter?

Tags: thefarm, Sparky, F-No

Date: 2025-05-02
AO: horizon-ao
Q: 3 mile
PAX: Kodiak, Summit, Attache’
FNGs: None
COUNT: 4
WARMUP:
– SSH, Michael Phelps, Arm Circles, WMH, Cherry Picker, Down Dog, Up Dog, lunge stretch, fellowship lap THE THANG:
– Football field 10/20/30/40/50/40/30/20/10
– Lunge walk down the field
– 10 Merkins / 20 mtn climbers / 30 calf raises / 40 dry docks / 50 squats – Four corners of field (add exercise at each corner)
– 5 burpees, 10 merkins, 15 american twists, 20 toy soldiers – Basketball
– every basket = burpees
ANNOUNCEMENTS:
COT: if you’re carrying sht that’s painful or triggers shame, share it to reduce its power … life is hard for everyone – we’re all doing our best and we’re all making mistakes all the time.

Tags: horizon-ao, Kodiak, Summit, Attache’

Date: 2025-04-26
AO: mondaynightruckers
Q: Rocketman
PAX: Shart (F3 Memphis), Jetstream, Fitbit
FNGs: 1 Fitbit
COUNT: 4
WARMUP:

– SSH
– Cobra Kai
– Ankle rotations
– Overhead claps

THE THANG:

Two 6 mile loops, one south, one north. Time hack: 3h 30m.

12 miler (patched):

– Rocketman
– Shart
– Fitbit

6 miler:

– Jetstream

Total time: 3h 21m.

COT:

For the moment all discipline seems painful rather than pleasant, but later it yields the peaceful fruit of righteousness to those who have been trained by it.

Proverbs 22:6

Tags: mondaynightruckers, Shart (F3 Memphis), Jetstream, Fitbit

Date: 2025-05-02
AO: theaerie
Q: Rocketman
PAX: Lonestar, Trifecta, Stewie
FNGs: None
COUNT: 4
WARMUP: SSH, Willie Mays Hayes, Cherry Pickers, Bat Wings

THE THANG:

Thirteen red stripes.
Thirteen white stripes.
50 stars.

Building from this, here’s the plan. Three reps of each round to reflect the three colors on the flag.

Round 1:

– 13 pushups
– 13 squats
– 50 LBCs

Round 2:

– 13 KB swings
– 13 OH Press
– 50 OH Claps

Round 3:

– 13 MTN climbers
– 13 derkins
– 50 heel raises

MARY:

Flutter kicks, Penguin Taps, and Big Bois!

ANNOUNCEMENTS:

– Murph and Convergence coming up end of May/beginning of June! – Pickleball in the region

COT:

34 Jesus answered them, “Truly, truly, I say to you, everyone who commits sin is the slave of sin. 35 The slave does not remain in the house forever; the son does remain forever. 36 So if the Son makes you free, you will be free indeed.

John 8:34-36

Tags: theaerie, Lonestar, Trifecta, Stewie

Date: 2025-05-02
AO: thepatriot
Q: Lazlo
PAX: My Space, citrus, Walker, Prestige, Spud, Bone, Jag, Sunshine, Smokey, Fiddler, Spokes, Lucius, DoorDash, Obadiah, Trademark, Flipper, Bob the Builder, Rim Fire, Disco, Strange Brew, Anchorman, Motorboat (Indianapolis), Deliverance FNGs: 1 Deliverance
COUNT: 24
First lesson in Q School: test your A/V. Always test your A/V.
Second lesson in Q School: don’t get sidetracked when Bone points out that it’s 69 and moist.

So it was a little warm and humid. And a good day for for a Mullet Q. Some hard work up front, and a party in the rear.

Happy to have Motorboat (Indianapolis) join us, at least to prove that I was a real person and not a fake online account. And FNG Deliverance rocked the workout.

WARMUP: SSH, imperial walkers, hillbillies, copperhead squats, cherry pickers, willie mayes hays, moroccan night clubs, tempo merkins, downward dog, WGS

THE THANG:
Part 1: Ten minutes of fun. With an EMOM timer (ahem) the PAX did 5 burpees to start the minute, then tried to do max no cheat merkins. The number they could do before the minute was up was your minute score. Their final score was the lowest minute score. From the mumblechatter it was clear that the PAX really enjoyed this.

It’s also a preview of a coming EC challenge we’ll be adding to Tues/Thurs AOs. A different 10 minute EC workout before or after the regular Q. More to come.

Part 2: Legs. Lunge walk to the 10, 10 bonnie blairs. Lunge to the 20, 20 sumo hops, lunge to the 30, 30 smurf jacks, lunge to the 40, 40 monkey humpers, lunge to the 50, 50 BWS.

Part 3: F3 Ultimate. Lights smoked the darks. I forgot the score, it was something like 73 to 1.

MARY: American hammers, dirty dogs, downward dog, WGS

ANNOUNCEMENTS: boneathon, murph, convergence, see the channel

COT: Take care of yourself. Also take care of your aging loved ones. Encourage them to stay active. When you visit, go for a walk or take them to the mall or a museum with the grandkids – help them stay out and about.

Tags: thepatriot, My Space, citrus, Walker, Prestige, Spud, Bone, Jag, Sunshine, Smokey, Fiddler, Spokes, Lucius, DoorDash, Obadiah, Trademark, Flipper, Bob the Builder, Rim Fire, Disco, Strange Brew, Anchorman, Motorboat (Indianapolis), Deliverance