Fabio (Joe Hamilton) – Page 3

Moylan’s Arrow

January 19, 2026 BackBlasts

AO: asylum-am
Q: Rainbow
PAX: Cat Gut (Mike Davis), Cinco (Scott McGuire), Casey Kasem, P3, Fabio (Joe Hamilton), Waffle House (Brady Greene), Code Brown, Gilligan (R. J. Duncan)
FNGs: None
COUNT: 9
WARMUP: A bit chilly so we needed to get moving. Started with 30 SSH on the 4ct. Then over the curb for some Rocky B’s (20) then butt kickers down. Rocky B’s on the other side then mosey back. Rocky B’s then some Abe Bagoda more Rocky B’s and then on the move

THE THANG: Started at the pavilion with 4 rounds of 15 table rows and 10 box jumps
Mosey’d to the new pavilion for 4 rounds of 25 dips, 25 4ct flutters, 25 incline merk then a trip around circus max.
When done we did some ab work for P3. No 10 counts for Cat Gut (Mike Davis)
Mosey to tail of the dragon for a quick Route 66 with Dry Dock’s as the choice. Finished up at the top then back down to circle up for some LBC’s and some flutters.

MARY:

ANNOUNCEMENTS:

COT: autos.yahoo.com/people-and-culture/articles/jim-moylan-engineer-behind-fuel-185656144.html?guccounter=1&guce_referrer=aHR0cHM6Ly93d3cuZ29vZ2xlLmNvbS8&guce_referrer_sig=AQAAAASSwHoW4cL8dfloZxoyLMa9L…

The moylan arrow is an awesome example of how a small thing can make a huge impact. Be on guard for what you can be doing.

The Jolly Bengali Q

January 7, 2026 BackBlasts

AO: shamrock
Q: Dumpster Dive
PAX: Mermaid, slappy, Base Salary, Honeydew, Eliza, Polly, Baby Boomer, Fabio (Joe Hamilton), Stitch
FNGs: None
COUNT: 10
WARMUP:
SSH
4 burpees
Cherry pickers
Tempo squats
4 burpees
Arm stretches
Walk down merkins
Pickle pointers
Back stretches
Seated leg stretches

THE THANG:
Grab a CMU –
Circuit workout, all in cadence, while listening to culturally significant music of my choosing.

Tempo goblet squats x 10
CMU curl to press until it hurts
See saw lunges x 6 each leg
Bench press
Goblet swings 4 count x 10

Run a lap, do some burpees.

MARY:
N/A
ANNOUNCEMENTS:
Nope
COT: have you cleaned your ears lately? Like, REALLY gotten in there and cleaned them?

The Return

December 15, 2025 BackBlasts

AO: asylum-am
Q: Hands
PAX: Cat Gut (Mike Davis), Tropicana, Waffle House (Brady Greene), Matlock (Bill Maddox), Hands, Aquafina, Cinco (Scott McGuire), P3, Rainbow, Fabio (Joe Hamilton)
FNGs: None
COUNT: 10
WARMUP: SSH, froggy squats, inch worm merkins

THE THANG: Jogged up and over Baby E. On the trail, did 10 Merkins, 10 2 count American Hammers, 10 jump squats then started to run after 4 good lunges. Skipped 2 light poles and repeated the exercises. Finished at the road. Wandered around until we got to the Overlook. Partnered up and one partner ran the loop while the other did inch worm Merkins – repeat x 1. The one partner ran down the walkway and back while the other did Captain Thors. Repeat x 1. Moseyed to the pav-a-lon for table rows, calf raises and tricep dips x 2 rounds. 1 minute of walk sit.

MARY: Planks with arm raise up and under 4 x.

ANNOUNCEMENTS: Code Brown is coordinating the Winter Solstice hike. Sounds like all the details are super ironed out, just like the Donner Party.
Shovel Flag passing this Wednesday.

COT: Things I learned during the marathon process.

Choose your own adventure

November 25, 2025 BackBlasts

AO: shamruck
Q: Lizzy
PAX: Baby Boomer, Fabio (Joe Hamilton), Eliza, Honeydew, Crawlspace, Drano, Webster, Mermaid
FNGs: None
COUNT: 9
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:
Let’s take time to think about the things we’re truly thankful for

Give Thanks in ALL Circumstances

October 14, 2025 BackBlasts

AO: shamruck
Q: Booster
PAX: Mermaid, Eliza, Booster, Drano, The Situation, Trojan, Flower Pot, Fabio (Joe Hamilton), Webster
FNGs: None
COUNT: 9
WARMUP:

Stretch OYO

THE THANG:

Rucked 3.4 miles

MARY: NA

ANNOUNCEMENTS: 10th Anniversary on November 8 at asylum – please sign up

COT:

While listening to Leanna Crawford’s song entitled Still Waters that focuses on the 23rd Psalm, I started thinking about scripture, particularly Psalm 23. When you’re driving 12 hours in a car, you’ve got the time to ponder life.

1 The Lord is my shepherd; I shall not want. 2 He maketh me to lie down in green pastures: he leadeth me beside the still waters. 3 He restoreth my soul: he leadeth me in the paths of righteousness for his namesake. 4 Yea, though I walk through
the valley of the shadow of death, I will fear no evil: for thou art with me; thy rod and thy staff they comfort me. 5 Thou preparest a table before me in the presence of mine enemies: thou anointest my head with oil; my cup runneth over. 6 Surely goodness and mercy shall follow me all the days of my life: and I will dwell in the house of the Lord forever.

As many of you know, last week my wife, daughter and I were in Texas seeing my parents. Unfortunately, my mom has been diagnosed with Alzheimers. It’s a terrible disease but fortunately, my mom is still early in her fight against the disease but she’s definitely losing her memory.

Honestly, I’ve been feeling down in the dumps…sad, angry, and a bit helpless because my mom is amazing. Then I realized that a lot people never knew their mom or dad or if they did maybe it’s not great memories.

I realized how unbelieveably blessed that I have been to have had an awesome mom for my entire 54 years! Yes, I realize that over the coming months and years she’ll probably forget me or my daughters, I’m so grateful for the time I have had with her.

I also know that while it stinks right now that my parents, family and my daughters are upset, I know where Mom is going and when she gets to Heaven someday her memory will be fully restored!

Psalm 23 offers each of us messages of guidance, peace, and provision, reminding us that God is with each of us in both easy and difficult times, providing rest, protection, and strength for our life’s journeys. I hope it encourages you to trust
God’s leadership, to find contentment, and have hope in the face of challenges, knowing that we are not alone and have everything we need in Him.

1 Thessalonians 5:18 ESV Give thanks in all circumstances; for this is the will of God in Christ Jesus for you.