Date: 8/11/2023
AO: #ao_flat_earth
PAX: @DQ @Jolly @LeMond @Rosetta @Hershey @Velveeta @T.B. @Fuzzy@Crack @Tortuga @Gummi Bear @TBTF @T-bone @Cheese @Double Beef ‘n Cheddar @Spokes @Shiplap @Banks @Bo-Peep @Panda Express @8-Track @Bones @Big Mac
FNGs: 0
Q: @Jolly
Total: 23
WOR:
SSH, lap around field
Thang:
Ultimate Frisbee,
Moleskin:
Let your close relationships know how important they are to you.
COT: Praise/Prayers for @T.B.’s M’s new job.
Backblast: Intervals!!
Date: Wednesday, 08/09/23
AO: #ao_tar_pit
PAX: @Panhandle @Noodles @Splits (FNG Welcome) @Tortuga @Da Vinci @Rosetta @Shiplap @SAGA @Crack @Captain Caveman @Big Mac @Bo-Peep @Banks @Manhole @Cheese @Katniss @Stock boy
FNGs: 1
Q: @Banks
Total: 17Conditions: GorgeousWarm-Up:
Thang 1: Intervals
YHC decided it was time to do some interval training. The purpose of intervals is to intentionally spike the heart rate, and then give time for recovery to bring your heart rate back down. There is an opportunity to take it easy, but if you give your maximum effort, it will be a great workout!
Thang 2: We did squats to the song "Flower" by Moby3 MOM: I had the PAX lead some Mary
COT: @Bo-Peepand his M as their 2.0 is coming soon. @Noodles and everyone else who is getting ready for school next week.MOLESKIN: There are only 2 things you control in life, your attitude and your effort. Make sure you give your all in these areas and good things will happen!
Backblast: An "Easy" Black Diamond
Date: August 8, 2023
AO: #ao_mastodon
PAX: @Panhandle @DQ @LouGee @Bo-Peep @Airpump @Bloomer @LeMond @Tortuga @Beaker @Big Mac @Bones @Shiplap
FNGs: 0
Q: @Shiplap
Total: 12WOR: Black Diamond EMOM (35 SSH – 8 Burpees) for 6 minutes, Abe Vigoda x10, MMP x 10, Arm Circles x 10, OH Press IC x 20, Curls IC x 10Thing 1: 3 Stations – 2 exercises at each station.Station 1 – 10 reps – pullup and burpess
Station 2 – 20 reps – atomic merkins and Thrusters
Station 3 – 30 reps – dips and bonnie blairs (hard way)After each round Station 1 dropped by a rep, station 2 by 2 reps, and station 3 by 3 reps. No one got all the way down to 1, 2, and 3 reps on the stations. A good sweat was hadMoleskin: You sett the tone at the beginning of everything you do. Whether that is a beatdown, hard conversation, getting the kids dressed. Be mindful of the tone you are setting.
Date: Friday, 08/04/23
AO: #ao_ground_zero
PAX: @Noodles @Stock Boy @Cheeks @Air Pump @Blackout @Cottontail @Pool Boy FNG (Gold Rush) @Big Mac @SAGA
FNGs: 1
Q: @SAGA
Total: 10
Conditions: the fog rising out of the marsh and a few PAX up and early to greet the day.
Warm-Up: goof balls, squats, mtn. climbers, leg stretches
The Thang: some ran, some rucked, some scholar walked – all had a good time …
Moleskin: Be present to who is around you. A stranger can become a person who unexpectedly adds to your life and yours to theirs. #thanksJohn
Date: 8/3/2023
AO: #ao_dark_room
PAX: @Crack, @Captain Crunch, @Toto, @Best In Show, @LeMond
FNGs: 0
Q: @LeMond
Total: 5
Warmorama
Motivators from 7
Imperial walkers
Arm circles
Picking daisies
Pre-thang in parking lot
One partner holds up coupon while standing on left leg.
Other partner does suicides
Repeat with other leg
Partner up for back-to-back coupon presses: 20 in each direction
The Thang: 4 moves with coupons
100 Block Merkins (Merkin with both hands on the block)
150 American Hammers (counting each side towards the total)
150 Goblet Squats
150 LBCs with coupon
Extra Thang
Grip, Rip, and Roll (GRRs)
Sitting up on your six, set a cinder block by your side. Grip the cinder block. Pick it up and place it on the other side of your body. Now place your hands on top of the cinder block, roll into a plank on top of the block, then roll to the ground.
Mary at bottom of hill, possibly Pax pick `em.
Box Cutters
Merkin with rotation
Bicycles
Moleskin
Psalm 73:26 “My flesh and my heart may fail, but God is the strength of my heart and my portion forever.”
My body is weak and will give out eventually so God is what matters.
Notes:
Having an odd number of Pax makes it difficult to keep track of cumulative reps.
Q needs to plan better.
Backblast: Jolly’s Shiplap Q
Date: Wednesday, 08/02/23
AO: #ao_tar_pit
PAX: @Jolly (respect) @Panhandle (respect) @Tortuga (respect) @Captain Caveman @The wet burrito @LouGee @Falsetto @Noodles @Crack
FNGs: 0
Q: @Jolly
Total: 9
Conditions: Perfect
Warm-Up: SSH / Abe Vigodas / Tappy Taps / Arm Circles / Seal Claps / OYO leg stretches
Thang 1: one lap scout run, PAX in back did two burpees then ran to front
Thang 2: 20 yard sprints X 18
Thang 3: 2 rounds of 10 reps in cadence of the following exercises (slow, controlled, full range of motion): 1. Thrusters
2. Curls
3. Bent over rows
4. Triceps extensions
5. Chest Press
6. Blockees (5 reps)
Thang 4: repeat Thang 1
Thang 5: repeat Thang 2 (9 sprints)
Thang 6: one round of Thang 3
Announcements: check #2nd-f for @LouGee’s Friday man-date
COT: @Pool Boy and fam / @Crack’s sister in law / @Shiplap’s ear infection / @Noodles M
MOLESKIN: leave the day better than you started it.
Backblast: The Three Cs
Date: Tuesday, 08/01/23
AO: #ao_mastodon
PAX: @Katniss @8-Track @Blackout @TBTF @Low Tide @Hancock @Captain Crunch @Stock boy
FNGs: 0
Q: @Samsonite
Total: 9
Conditions: Perf
Warm-Up: motivators / arm circles IC / OYO arm stretch / mountian climbers ICRifle carry the Coupons to base of Hoffa
C 1 – Countdown – 10 Thrusters, bear crawl up, 9 Burpees, down, 8 rows, BC up, 7 burpees, down, 6 thrusters, BC up, 5 burpees, down, 4 rows, BC up, 3 burpees, down, 2 thrusters, BC up, 1 burpee, down. 10 minutes.
[Soundtrack: Countdown (Rush), The Final Countdown (Europe)]
C 2 – C.L.I.M.B: : Crab Walk up hoffa, Little Baby Sit-ups (10), Imperial Walkers down, Merkins (10), BBSUs (20) 10 minutes
[Soundtrack: Climb (John Michael Howell & Jeremiah Miller), Climb (Audio Cahteau, Machine Gun Kelly, ft. 24kGoldn)]
C 3 – Crush: Murder Bunnies up hoffa, Superman (10), Shoulder Taps (10, 2 is 1), carry coupon down (pax choice), Blockies (10) 10 minutes (ish)
[Soundtrack: Crushcrushcrush (Paramore), Crush on You (The Jets)]
Bonus: 3 minute plank
[Soundtrack: Holding Out for a Hero (Bonnie Tyler)]
Ended right on time. That’s important, right @SAGA?
Announcements: #2nd-f events @LouGee’s on 8/4 and Summerfest on 8/12. See post by @Banks
COT: prayers for Capt Crunch and fam as they wait for some big decisions/changes coming up, prayers for @Samsonite‘s 2.0s as they go through transitions, job searches, moving into city; prayer/praise for @Pool Boy‘s 2.0 Naomi and the successful g-tube surgery and healing for his foot (plantar fasciitis).
MOLESKIN: When I tell people that I do improv, some folks say "oh that makes sense because you like to make jokes and are comfortable up front" etc. But in many ways those qualities make improv harder. A joke will usually just end a scene. Building a good scene is not about looking for the time to drop a pun or make a joke; it requires being super attentive to what your scene partner(s) are saying, and responding to just that. These things our scene partners say are gifts to us, things we can work with and build on. It takes listening really carefully and being present in the moment. That’s the challenge. Stay with exactly what your partner is saying, listen just to that, and respond. Don’t think ahead. Don’t plan a joke or try to be funny. Just attend to the moment. The challenge is to be present, right with our partner(s), whoever that is, and not planning our next joke or where we want to take things. #BePresent (edited)
Date: Tuesday, 08/01/23
AO: #ao_mastodon
PAX: @Tortuga (respect) @Jolly (respect) @Shiplap @Panhandle (respect) @Bones @LeMond @SAGA
FNGs: 0
Q: @SAGA
Total: 7
Conditions: A great day to be alive and suffer along with some PAX.
Warm-Up: motivators / goof balls / merkins / arm circles / OYO stretch
THANG 1: BURPEE RELAY – ROUND 1 SET-UP: rifle carry and drop off coupons at first couple lampposts and two burpees when you drop you coupon and mosey around Hoffa to cooties + 10 pullups – circle back doing 2 burpees at each post until you reach a coupon and do 2 blockees at each post until getting back to cooties w/curls for the six
ROUND 2: Timed burpee run around Hoffa: 2 burpees at every lamppost – curl to pick-up the six
ROUND 3: beat your time with same exercise as round 2 (all PAX beat their time!) – curl for the six
Rifle Carry to parking lot
THANG 2: PARTNER RELAY: race the other PAX around the large planters in the parking lot – one PAX does exercise w/coupon while other sprints lap: 1) thrusters 2) kettlebells 3) bent over rows 4) goblet squats
THANG 3: PARTNER COUPON SUICIDE RELAY: one PAX farmer carries to every third parking line while other partner runs every second parking line all the way across the lot / switch and return to start
Well over 3miles completed by all PAX – huzzah!
Announcements: #2nd-F event @LouGee’s on 8/4
COT: prayers for @Jolly’s M and all our Ms & 2.0s / @Flushy’s niece
MOLESKIN: “Steward your scars.”
Backblast:
Date: 7/27/2023
AO: #ao_dark_room
PAX: @Best In Show, @Toto, @Tarzan, @Flushy, @Manhole, @LeMond @The wet burrito @Tortuga @tiny FNGs: 0
Q: @Flushy
Total: 9
WOR:
Thang 1
Mosey
Thang 2
EMOM
COT
Date: 7/29/2023
AO: #ao_mastodon
PAX: @Bloomer @Pool Boy @Double Beef ‘n Cheddar @Jailbreak @Maniac @TBTF (QIC)
Q: @TBTF
Total: 6
FNGs: 0
F3 Wheaton 