Date: 12/29/22
AO: #ao_mastodon
PAX: @Moneypuck, @Tortuga, @Panhandle, @Big Mac, @Swish, @T-bone, @Hancock, @Maniac, @LouGee, @Katniss, @Dilbert
FNGs: 0
Q: @Dilbert
Total: 11
Conditions
43*F, No misery experienced (GMI = 0), Wet and sloppy flat land with an icy HoffaWoR
SSH, Abe Vigodas, Arm circles (little and big), MerkinsThe Thang
A workout focused on your whole core, including your arm core and your leg core.PAX partnered up at the base of Hoffa, sharing a half coupon between the two. Six rounds of exercises were performed. Each round consisted of one PAX performing the exercise AMRAP while the other ran up and down Hoffa (or to a distant light post, since Hoffa ended up being pretty slick). When the running PAX made it back to the base, the two PAX switched. This was then repeated once more so each PAX performed each exercise twice.Round 1: High plank pull throughs
https://www.youtube.com/watch?v=Zko5x2SoQmoRound 2: Travolta lunges 
Named "Travoltas" by @Tortuga. Introduced to the PAX as "Lunge and reach". I see in the exicon there are already "Travoltas" and "Travolta Merkins". So I added "lunges" to this Travolta exercise.
https://www.youtube.com/watch?v=a1tvKGRUwvwRound 3: High plank rows
https://www.youtube.com/watch?v=RDfw6I1ukGMRound 4: Woodchop lunges
https://www.youtube.com/watch?v=SlI6xLUmX5sRound 5: One arm block swings
https://www.youtube.com/watch?v=r777bo9KuY4Round 6: One arm merkins with coupon assist
We can all dream of doing a one arm merkin. Today, we used the coupon to modify a pushup that puts more load on one side of the torso than the other.
https://youtube.com/clip/UgkxsJEIVJg8S0qmB6wn6wc5J8mSeht2HznCMary
Hip raise with leg raise. 12 reps each leg IC
Bird dog bear: 20 reps IC (https://www.youtube.com/watch?v=k6zpQCoDgZs)
Dead bugs: 40 reps ICCOT
@Moneypuck joined us today. He is a member of F3 Puget Sound. Welcome!Prayers for @Archive as he and his M welcomed their new baby this week, for @Guillighann‘s daughter and an upcoming surgery, @Pool Boy’s daughter Naomi’s current sickness.Moleskine
Philippians 4:8 – "Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things."When my M and I are in the trenches, feeling stretched, just getting through the days and not having much time to connect ourselves, I tend to look at her primarily as a coworker. I don’t show her as much love and grace. I’m in a hurry and I get more easily irked if she doesn’t live up to unrealistic expectations I have for her.What habit can I put in place, or how can I tune my environment, so that I’m thinking of more of the true, lovely, and commendable things about her. One thing I did was change the background of my phone to be a picture of her and my 2.0 that shows off how wonderful she is. Now the hundreds of times I look at my phone each day, I am reminded of everything good about my lovely bride.My challenge to the PAX is to identify areas where you can tune your environment or build habits to feed yourself more Philippians 4:8 style thoughts.
F3 Wheaton 