Q: @Stockboy
Pax: @Jailbreak
WOR: SSH, copperhead squats, copperhead merkins, stretch, jog
The Thang: 16s at the lampposts of derkins and Squrls, mode of transport between picked in turns by PAX
COT: Prayers for my neighbor, Karim
Moleskine: Show appreciation of your blessings by helping those less fortunate
DATE: 2024-10-05
AO: #ao_mastodon
Q: @TBTF
PAX: @TBTF @Ankles @Jailbreak
FNGs: None
COUNT: 3
WOR: SSH, Tin Soldiers, Copperhead squats, Abe Vegodas, Good morningsThe Thang:
1 – We used the four corners of Hoffa as to complete the routine with the added fun of an incline/decline
Mode of travel was bear crawl up/down the hill and crawl bear across top/bottom of the hill (modify as needed)2 – 1 mile leisurely mosey with stops along the way for tings such as squatsCOT: @Jailbreak 2.3 on the wayMoleskine: recently heard quotes – "Coca-Cola kills more people than terrorism" and "who knew the deadliest clown in America was Ronald McDonald". Quick discussion about taking care of ourselves through our diets. We put in the work at the AO but we need to not drop the ball in the kitchen. Also discussed the importance of modeling good nutritional choices and a healthy relationship with food to the 2.0s
Backblast: Let that be your beatdown
Date: 10/3/2024
AO: #ao_dark_room
PAX: @Crack, @Framed, @Manhole, @Beaker, @LeMond
FNGs: 0
Q: @LeMond
Total: 5
Warmorama:
Motivators from 7
Tappy Taps
Mountain Man Poopers
Mountain Climbers
Bat wings
Pre-thang at Hacksaw Ridge
7s with Bobby Hurleys and side lunges over hill
2 is one for both exercises
Bernie up hill, bear crawl down
Run back over.
Coupon partner workout
Merkins & Farmer Carry
Curls & Rifle Carry
Reverse Dips on 2 coupons & Lunges
Monkey Humpers & Farmer Carry
Squat with Coupon w/ Curl in squat & Rifle Carry
BBSs with coupon & Lunges
Mary:
Flutter kicks
American Hammers
20 reachups OYO.
Moleskin: Spreading Positivity
A simple “hello” can have a ripple effect, spreading positivity beyond the initial interaction. When we greet someone, we not only make them feel acknowledged and valued but also boost our own mood. This positive exchange can lead to a more optimistic outlook on life and increase overall happiness.
Backblast: No thrusters, no nonsense
Date: 9/26/2024
AO: #ao_mastodon
PAX: @LeMond
FNGs: 0
Q: @Ankles, @Stock boy, @Tortuga, @Linc, @Panhandle, @Jolly, @Big Mac, @T-bone, @TBTF, @Jailbreak, @Sparrow, @LeMond
Total: 12
Warmorama:
Motivators from 7
Tappy Taps
Mountain Climbers
Monkey Humpers
Arm circles, both directions
Pre-thang:
20 Bobby Hurleys run and down Hoffa
Repeat
5-Alive with coupons using 5 stations marked with cones.
Merkins off coupons
Curls
Salt Shakers
Coupons Swings
American Hammers with Coupon
Murder Bunnies from 5th station back to 1st.
Mary:
Box cutters
Freddie Mercuries
Australian Snow Angels
Moleskin:
While doing IronPax week 3 at #ao_dark_room, I could really smell the earth and the grass and I wondered if being outdoors, getting dirty literally helps one cope better with irritants and reduce seasonal allergies. Well, there is evidence that exposure to dirt can improve one’s health. From the New York Times: Go on, grab a handful of soil or hike a muddy trail: It can benefit everything from your mood to your microbiome.
Backblast: A balancing act
Date: 9/19/24
AO: #ao_dark_room
PAX: @LeMond, @Framed, @Manhole, @Crack
FNGs: 0
Q: @LeMond
Total: 4
Warmorama:
Motivators from 7
Tappy Taps
Side leg raises
Monkey Humpers
Arm circles, both directions
Agility:
Rocky Balboa
Ziz-zag side-to-side hops; 3 burpees and then back.
Single leg hop straight line; 3 burpees and then back
Feet together zig-zag hops; 3 burpees and then back
Zig zag single-leg hops on R, back on L; 3 burpees end then back
Bent-over reaches: 10 on each leg, slow.
Only what you carry
Travel around Hacksaw
50 thrusters
100 uneven merkins
50 BBS with the block
Pick up the 6.
Extra: 20 plank jacks off the coupon
Balance
1 min blind-folded leg hold, each leg
1 min blind-folded line hold, each leg
Moleskin: children are always watching us and will imitate us.
How much my daughter mimics my actions.
Putting her hands together for prayer before meals, though no one taught her.
Backblast: A Tale of Three Blowouts
Date: 09/16/24
AO: #ao_flat_earth
PAX: @Jolly @8-Track @Velveeta @T.B. @Pitch Pipe @Hershey @Tortuga @Crack @Jack (FNG) @Shiplap @Banks @DQ
FNGs: 1
Q: @DQ
Total: 12
WOR
Thang 1
6-1 blowout game of Ultimate
Thang 2
Traded a couple players to make things more even. 5-0 blowout game of Ultimate.
Thang 3
Traded a couple more players to make things more even. 6-1 blowout game of Ultimate.
Moleskin
Sometimes when God lets you go through hard things, it’s so that he can show you impossible things. When you’re going through a hard season, keep an eye out for what God’s doing with it. Seeing good come out of my difficult times has been my biggest faith builder.
CoT
Date: Saturday , 8/17/24, 07:00am
AO: #ao_mastodon
PAX: @Audible @Linc @Stock boy @TBTF
Q: @TBTF
FNGs: 0
Total: 4
WOR: SSH, Abe Vegodas, Copperhead Squats, and various stretchesThang 1: Light post based workout doing a "SAMMY" workout of varying rep counts. Like the real SAMMY (@Samsonite) tis one required some improve as it was surprisingly impossible as originally planned.
S – Squats
A – Awful Burpee (2 merkins at the bottom)
M – Merkins
M – Mountain Climbers
Y – Yule BrennersCOT: Health and safety, spoken and unspoken challenges
Date: Saturday , 8/31/24, 07:00am
AO: #ao_mastodon
PAX: @Sparrow DeadDrop @Audible @Operation (F3 The 618) (downrange) @McStuffins @BoStaff @Maniac @Jailbreak @pele (downrange) @TBTF
Q: @TBTF
FNGs: 0
Total: 10
WOR:
SSH, Abe Vegodas, Copperhead Squats, and various stretchesThang 1: Pearls On A String – Classic TBTF
– mosey outter-most perimeter
– picnic table thrusters/lifts
– side shuffle suicides in pool parking lot
– southeast corner squats as a group and each PAX takes, followed by a birthday celebration style routine introduced to us from down range to celebrate @Maniac’s 50th b-day (RESPECT!)
– lunge to bridge
– Lt Dan’s (to 4/16)mosey back to flag and play pickleball for final 10 minutes.Moleskine – Supporting others relentlessly even when they don’t knowCOT: Health and safety, spoken and unspoken challenges
Date: Saturday , 9/7/2024, 07:00am
AO: #ao_mastodon
PAX: @Bloomer @Stock boy @Jailbreak @TBTF
Q: @TBTF
FNGs: 0
Total: 4
WOR:
SSHx25, Copperhead Squats x10, Good mornings x10, Abe Vegodas x10, Tappy Taps x10, Leg stretch, Runners stretchThang 1:
Mosey to pool parking lot for some side shuffle suicides
Lt Dans to 8/32, Al Gore for the 6
SSH in cadence x50
broad jump to parking lot, Al Gore for the 6
casual mosey to base of HoffaThang 2:
Hoffa Circuit –
R1 (2 sets, hold Al Gore for six):
– Base – squats x10-15
– Ascend – Bernie mosey
– Top – squats x10-15
– Descend – lunge/mosey
R2 (2 sets, old Al Gore for six):
– base – star squats x10-15
– Ascend – Bernie or mosey
– Top – star jumps x10-15
– Descend – Bernie or mosey or any mode of travel you wish
R3
– Man Rise/Sprint x1Moleskine – Shared a story about my 2.1 telling me a story about how her and her stunt group (cheer team) tried to do a stunt many many times and failed time after time and then they nailed it. She told me that they really needed to fail to succeed. She basically gave me the moleskine in the car ride home from the cheer gym. <— Proud Dad momentCOT: Health and safety, spoken and unspoken challenges
Date: Thursday, 08/29/24
AO: #ao_mastodon
PAX: @Cheese (respect) @TBTF @Spokes @Linc @Jolly (respect) @Panhandle (respect) @Ankles @Da Vinci @Stock boy @Sparrow @Big Mac @Samsonite (respect) @Tortuga (respect) @SAGA
FNGs: 3 @Maxi @Puddles @CPR
Q: @SAGA
Total: 17
Conditions: A lamplit 70-degree morning.
Warm-Up: Motivators / Tappy-Taps / calf stretch into runners stretch / T-Bone burpees / Arm Circles / lap around parking lot
Thang 1: partners start at lamppost at end of parking lot: one PAX farmer carries to next lamppost while other PAX does push-ups / coupons are set down and partner runs back to pick up other partner and they both run to coupons and continue from lamppost to lamppost around the loop to Hoffa
Thang 2: repeat Thang 1 rotation but farmer carry past one lamppost and drop coupons at the second lamppost while partner is doing burpees until partner comes back and they run back to the coupons to continue rotation
Thang 3: Redrum up Hoffa (murder bunny up / 10 blockees / rifle carry down)
Thang 4: Manrise
Announcements: #2nd-f events: 1) Westside Improv w/ @Linc & @Samsonite on 8/30, 2) Taco Truck Party on the 9/14 @T-bone’s || + last calls for #rim-to-rim-october-2024 adventure
COT: @Sparrow’s personal FNG-drive today with 3 namings – thanks for the PAX!
MOLESKIN: Life is practice, which is a form of play, which is a form of worship.
F3 Wheaton 