Date: 2026-08-15
AO: Mastodon
Q: Endo ,
PAX: Cheap Shot, Mr Roboto, Too Big To Fail (TBTF), Endo, Stock boy FNGs: None
COUNT: 5
Conditions: muggy but no rain!
WOR: SSH, goofs, apolo ohno, shaun whites, xc skiers, parking lot plyos (arms and skipping)
The Thang: Endo brought some old dumbbells from home (one pair from 1950s at least). A couple of the dumbbells stop nuts came undone, so thanks to Stockboy for bringing extras.
Did blocks of single side focus exercises.
BLOCK 1 each arm/side and repeat until time
6x snatch
6x low bent row
6x offset goblet squat (1 foot up on coupon)
6x lateral lunge to single leg hop
(Music – Cranberries “Linger” and Sixpence None the Richer “Spotlight” and “Field of Flowers” from their original album “The Fatherless and the Widow”)
BLOCK 2 – each arm and repeat until time
6x overhead press
6x chest fly (laying down)
6x single leg bridge (like a pickle pusher – leg up on coupon) 6x single leg squat jump (other leg behind propped on coupon for stability)
(Music – 1974 live Petra concert at Sterling College “Backslidin’ Blues” and “Holy Ghost Power”)
BLOCK 3 – each arm and repeat
6x single arm bench press (laying)
12x situps with the dumbbell
6x kneeling curl
6x upright row
Final challenge – 1 min of either the single leg squat jumps or the lateral lunge to single leg hop
MARY – flutter kicks, LBCs and side plank leg raises each side
Moleskins: Flip flopped with moleskin i meant to do Monday … had conversation with my son while run hiking in PA on the appalachian trail. Talking about marathon running and fueling and how if you don’t fuel during the race eventually you hit the wall real hard late in the race, so it ends up being ideal to intake regular amounts of fuel along the way. I kind of see church attendance the same way as a regular intake of fuel that can help me go the long haul in my walk with God. On the flip side, you wouldn’t want to be fueling and not using it, so let’s use the rest of the week to “run hard for God” and interact like a Christian and be a light to others and our families.
The other moleskin was about Leigh Nash, lead singer of Sixpence None the Richer, so come to Ground Zero monday to hear more.
Tags: Mastodon, Cheap Shot, Mr Roboto, Too Big To Fail (TBTF), Endo, Stock boy
F3 Wheaton 