Backblasts

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Come Sail Away

AO: the-castle
Q: The Merchant
PAX: Chunks, Dilbert, hambone, Salami, Pep
FNGs: None
COUNT: 6
CONDITIONS: Cold as hell

WARMUP: SSHs, little baby crunches, BACs, BAC BACs

THE THANG:
Each song on the playlist, we repeat one exercise the whole song, and do one harder exercise each time we hear the name of the song. 1m rest between songs.

Sail: SSH, burpee when you hear “sail”

Ain’t No Sunshine’: Hold plank, push up when you hear “no”

River: Sit ups, V up when you hear “river”

Some Nights: SSH, burpee when you hear “nights”

Beggin’: Hold plank, push up when you hear “beggin’”

Beat It: Sit ups, V up when you hear “beat it”

Human: Squats, burpee when you hear “human”

Jog to top of hill and back

I Don’t Care Anymore: Hold plank, push up when you hear “I don’t care”

American Woman: Sit ups, V up when you hear “woman”

ANNOUNCEMENTS:
None

COT:
Prayers for job searches and friends with sudden job changes

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Tour of East

AO: thebuffalo
Q: Chunks
PAX: Hot Route, LogJam, The Bobs
FNGs: None
COUNT: 4
CONDITIONS: Cold

WARMUP: Quick Warm of some stretches

THE THANG:
Party Pace Mosey stopping on occasion for some Merkins, Squats and Big Boy Situps.

Simple but effective.

MOLESKINE:
Always honored to Lead The Buffalo. You men were there for me when I needed an anchor. I’m eternally grateful. Don’t forget to reach out to other HIMs that might be in need of some encouragement or a swift kick in the ass. Progress over Perfection!

ANNOUNCEMENTS:

COT:

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Total Body AMRAP

AO: pain-train
Q: Wolfpack
PAX: Puzzlah, Half Lyfe, Wolfpack, FLO, Pole Dancer, Lady Liberty, Siri, Stubs, G-string, Cheeks
FNGs: None
COUNT: 10
CONDITIONS: Love when 27 feels warm.

WARMUP: Mosey to pick up coupons, mosey to the playground. 10 SlowSquats. 10 Slow Merkins.

THE THANG:

3 rounds of 10 minute AMRAP.
10 reps of 3 exercises.
Run around inner path at 5 minute mark.
5 reps of each exercise for remaining time.

Round 1:
Goblet Squats w/ coupon
Bavarian Deadlifts w/ coupon
Merkins

Round 2:
Iron Mikes
Big Boy Sit-ups w/ coupon
Blockees (Burpee w/ coupon press)

Round 3:
Monkey humpers
Alternating V-ups
Coupon curls

MOLESKINE: Solid mumble chatter throughout as usual here at PT! Unintentional Guitar Hero playlist slaps.

ANNOUNCEMENTS: leanpax, Spartan race, biscuit run, check the slack!

COT: Patience. I’m struggling with it with the kids at the moment. Constantly reminding myself to take a breathe, give some grace, and take a little longer to connect before responding. Encouragement to Pax to do the same. Where can you find patience with yourself and those around you through the day?

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Filipino Fthursday

AO: atlantis
Q: Firefox
PAX: Pole Dancer, CubCadet, Toothless
FNGs: None
COUNT: 4
CONDITIONS: Practically tropical

WARMUP: Mosey around the parking lot, each PAX carrying a 25lb bag of rice.
15 x SSHs
15 x LBAC
15 x RLBAC
15 x Air Press + Calf Raises
OYO WMHs and GMs

THE THANG: Continuing on from Filipino Friday at Bomber, we listened to a playlist of Filipino/Filipino-American/Half-Filipino artists and made good use of our rice bag coupons.

Thang 1: Partner exercises.
Partners faced each other on opposite sides of a picnic bench (short dimension) and did step-ups at the same time, passing a rice bag at the top of their step-up. Approx 3 min to The Little Ones “Argonauts”

Partners were on their six, toe-to-toe and did sit-ups, passing the rice bag at the top of the sit-up. Approx 3:50 min to Bruno Mars’s “Locked Out of Heaven”.

Partners faced each other standing and did squats, passing the rice bag when standing. Approx 3:30 min to Enrique Iglesias’s “Bailamos”.

Thang 2: Filipino Trivia. PAX did reps of an exercise based on various Filipino-related stats.
– 120x (each) Mountain Climbers for the over 120 languages spoken in the Philippines
– 333x (collective) Plank Jacks for the number of years of Spanish colonial rule
– 48x (each) V-ups for the number of years of American colonial rule
– 330x (collective) Freddie Mercurys for the number of pounds of rice consumed by the average Filipino in a year (Americans eat ~27 lbs per year)
– 78x (each) LBCs for the percentage of Roman Catholics in the Philippines
– 16x (each) Decline Merkins for the number of Filipino presidents (there were actually 17, 1 before their official independence)
– 58x (each) Merkins for the number of pesos to a US dollar (plus 10 penalty burpees)
– 16x (each) Burpees for the number of million metric tons of rice consumed in the Philippines per year (plus 10 penalty burpees)
– 50x Fire Hydrants (each, per leg) because I ran out of prepared stats
– 1 minute Hollow Body Hold because.

MOLESKINE: Rice bags really hold up as coupons.

ANNOUNCEMENTS: Check Slack/Calendar

COT:
– A round of gratitude
– Health and safety for Toothless’s mother-in-law, CubCadet’s father-in-law, Pole Dancer’s friend’s M
– Congrats to Toothless on new beginnings!

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Gen Z’s Icy Tears

AO: greenmachine
Q: Michelin Man
PAX: moneyshot, Cowboy, Focker, Puzzlah, Shania, Betty Ford, Mermaid (F3 Knoxville), preacherman, Leather Boobie
FNGs: None
COUNT: 10
CONDITIONS: quite warm… comparatively. preacherman didn’t even need gloves.

WARMUP: side straddle hops and imperial squat walkers while Cowboy put up the flag.

PLAYLIST: Gracie Abrams. :fire: Michelin Man asks Betty Ford and Puzzlah why Gen Z music is so sad?

THE THANG:

1. First Nations Run. Pass the present (a 20lb ruck plate. Welcome Shania to the world if nashville-rucking) back and the last man runs it back to the front. Drop the present and do a burpee. YHC and AOQ Cowboy seems to keep dropping the present… I think we ran 1 mile.

2. Mosey to end zone. Partner up. One partner runs to 20, does 3 Star jumps, and runs back. Other partner does 100 reps of a series of exercises. We did merkins, WW1s, squats, lunges, flutter kicks, Jane fondas, and then merkins for the 6. Focker noted that the playlist seemed repetitive. Perhaps Gracie Abrams music needs more plot twists like her dad’s TV shows?

3. Do #1 again.

ANNOUNCEMENTS: leanpax. Today is half way! YHC fell off my diet the last two days and his back on today.

COT: pray for Antioch. Several others mentioned.

Lord, thank you for the power and privilege we have and guide us to use those gifts not to build our own thrones but to build your kingdom.

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Momentum

AO: the-knoll
Q: Wolfpack
PAX: Pebbles, The Merchant, Malibu, Stubs, Wolfpack
FNGs: None
COUNT: 5
CONDITIONS: A comfy 20

WARMUP: Mosey to the church.

THE THANG:

Pax lined up at the center stretch of parking spaces (20 of em).

Round 1: Bear crawl up 2 spaces, Crawl Bear back 1. Lunge up 2 spaces, Backwards lunge back 1. Repeat until you get it the end of the parking spaces.

Ab circuit: 20 BBSU, 20 Flutter Kicks IC, 20 LBC, 30s plank

Round 2: Sprint up 2, politician back 1. Broad Jumps up 2, backwards hops back 1. Repeat until you get to the end of the parking spaces.

Repeat Ab Circuit

Round 3: Repeat Round 1

Repeat Ab circuit

Round 4: Repeat Round 2

Repeat Ab circuit

Mosey back to playground for PlankUp Ring of Fire to 5.

MOLESKINE: Never ran to the church to workout before… fun little field trip :slightly_smiling_face:

ANNOUNCEMENTS: Leanpax, Franklin Biscuit Run, Franklin Dad Bowl coming up Stubs to post some more info!

COT: Momentum is key. 2024 was a tough year for me. Lots of set backs that felt like they kept on coming. Trying to get ahead now in 2025. What’s most important in times like this is that for every step back life gives you, you have to stand yourself up and take at least two more forward. Might mean you have to change the way you move, but if you keep pushing forward eventually you get to the goal and you’re stronger because of it. Keep the momentum going Pax… keep pushing forward!

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7 PAX for 7 Degrees

AO: titan
Q: Right Said
PAX: Cropduster, Pep, Spinal Tap, bluemule, Tim the Toolman, Aquaman
FNGs: None
COUNT: 7
CONDITIONS: 7 degrees with a little wind making it feel colder

WARMUP: mosey around the promenade
good mornings and Willy Mays Hayes

5 Minute Musical Dance Experience:
Song: When a Fire Starts to Burn by Disclosure
SSHs for the duration but every time you hear the word “fire,” 1 burpee

THE THANG: DORA
100 merkins
200 squats
300 LBCs
partner bear crawls to the parthenon door

MOLESKINE: “Be a thermostat, not a thermometer”

ANNOUNCEMENTS:

COT: short and sweet. Gratitude for every worker who has to be outside today.

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Tortoise & Hare, run #2

AO: thestronghold
Q: Red Skull
PAX: hambone, Chunks, Judy, Barney, Decaf, Take 3, Big Rig, Toadstool, Wolverine, Mane ‘N Tail, Sax Man, Toots, Square Root, Airball, Yes Chef, D Pole, Jackie Moon
FNGs: None
COUNT: 18
CONDITIONS: 16 degrees and dark!

WARMUP: Regular pre-run warm-up: SSH, IWs, Squats, Stretches and WHM.

THE THANG: RUN!! We had only one PR this morning. Toots broke 30 mins for the first time and finished with an impressive 27:30!

MOLESKINE: Spirits remain high with this class. Thanks to Chunks hambone and Judy for joining us this morning.

COT: Prayers for healing, courage, strength and guidance.

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Ten Trees

AO: the-knoll
Q: Wolfpack
PAX: Siri, Wolfpack, Stubs, Half Lyfe, Pebbles
FNGs: None
COUNT: 5
CONDITIONS: Cold for the first 10 minutes

WARMUP: SSHs til Siri gets out of his car. What was he doing in there?

Mosey to get coupons and carry to river table.

THE THANG:
Ten Trees:

Split into two groups. One person runs and touches a tree while the other completes a workout. You cannot touch the same tree twice throughout the workout.

River table: Coupon Squats

Walk to playground with coupon over head

Playground: Bent over Rows

Walk to back stop with coupon over head

Backstop: Floor to Ceilings

Walk to street with coupon over head and return them to Pebbles house. Mosey back to startex.

Thang 2 – PlankUps Ring of Fire
Pax lines up at pull up bars. Everyone holds a high plank. First Pax does a pull up goes back to high plank, second pax follows, all the way down the line. When complete, Pax rotates so first is last and everyone moves up. Now hold low plank and go for two. Rotate. High plank for 3 pull ups each. Rotate. Low plank for 4 pull ups. Rotate. High plank for five.

MOLESKINE: There are not ten trees close to the backstop

ANNOUNCEMENTS: leanpax, push up challenge, Franklin’s Biscuit Run, Spartan code in general channel

COT: struggled to get out of bed this morning. Only reason I made it is because I was leading and I knew others depending on that. Made me think… I led therefore I showed up, but how often in my life am I showing up to lead? How often am I being intentional about not just being in a place, but taking on leadership… Am I being proactive about finding opportunities to lead? Encouragement to Pax to seek out places in their life where they can show up.

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Feels like 2

AO: detention
Q: Focker
PAX: Deep State, DintyMoore, Movin On Up, Esposa
FNGs: None
COUNT: 5
CONDITIONS: 9, but really :the_horns:

WARMUP: run a little, too cold to stretch

THE THANG:
Pavilion to start
5 diamond merks, 7 wide grip, 9 regular
Lunge to half court
10 prisoner squats
Run to playground
5 pull ups
Did this x5

Core break

Changed location to get out of wind
Did same routine x5

Core break
Short mosey and Bernie up bus hill
Held low plan for 90 seconds to close

MOLESKINE: just so dang cold, but still great mumblechatter. Favorite cable movies

ANNOUNCEMENTS: push up challenge, leanpax

COT: Movin On Up and his father’s recovery. Safety today during inauguration and CFP. Prayers for our leadership