Author: backblasts

Date: Thursday, 09/29/2022
AO: #ao_mastodon
PAX: honoring our PAX of RESPECT: @T-Bone @Panhandle @Tortuga @Jolly + @Pink Drink @Majorette @Bo-Peep @Bloomer @Dogear @Autobot @Jan Hus @Sparrow @Hancock @Archive @Wet Burrito @SAGA
FNGs: 1, @Dogear
Q: @SAGA

Total: 16

Conditions: chill in a respect kind of way

Warm-Up: motivators / mtn man poopers / mtn climbers / merkins / stretch OYO

The Thang:
1) 50 burpees

2) 50 LBCs

3) 50 merkins

4) 50 air squats

5) 50 yard dash (up Hoffa)

6) 50 overhead press

7) 50 skull crushers

8) 50 curls

9) 50 bent over rows

10) 0 to 50 Nantan burn (aka dash of @Tortuga) Bernie up Hoffa to fence +10 Burpees + Bear Crawl down + 10 Blockees at bottom

11) 50 step riffle carry to cooties (2 is 1)

12) 50 pull-ups w/ 50 goblet squats: rotate as needed

13) 50 derkins

14) 50 dips

15) 50 burpees/blockees (4 to 1)

MOLESKIN: perspective matters: buddy watching the Yankees… Knowing the end of the game makes the errors matter less…the story you tell yourself is the story you live in – tell complicated stories and remember in Christ we win at the end of it all

Announcements:
@Banks is getting a surprise party tonight! (or at least it is a party – the surprise part is debatable)

Date: Monday, 09/26/2022
AO: #ao_mastodon)
PAX: @Archive @T-bone (respect) @Pool Boy @8-Track @Jolly (respect) @Jailbreak @Spit Valve @Sparrow @Big Mac @Tortuga (respect) @Panhandle (respect) @Double Dip @SAGA
FNGs: 0
Q: @SAGA
Total: 13

Conditions: 48 but felt like 90 with the PAX in attendance
Warm-Up: goofballs, tappy-taps, sally (merkins + squats)

The Thang: some ran & some rucked & some murphed

COT: prayers for @Archive’s M & baby on the way, @8-Track’s trauma healing

Moleskin: be a good friend, ask a good question

Date: 09/16/2022
AO: #ao-ground-zero
PAX: @Beaker, @wet burrito, @Tortuga, @Panda Express, @Pool Boy, @Toto, @TBTF, @Jolly, @Andrew Abernethy (Humpty), @Carl Cho (Carmen), @LeMond
FNGs: 0
Q: @LeMond
Total: 11
1. Warmorama: SSHs, Tappy Taps.
2. Run: 22 minutes down the Aurora Branch of the IPP and then ran back.
Moleskin:
Every good and perfect gift is from above, coming down from the Father of the heavenly lights, who does not change like shifting shadows.
James 1:17
COT: Prayed for the recovery of @Da Vinci

Date: Monday, 08/16/22

AO: #ao_mastodon

PAX: @jolly @spokes @sparrow @lemond @big blue @tortuga @gilligan @panda express @panhandle @saga @hancock

FNGs: 0

Q: @Hancock

Total: 11

Conditions: Humid, but not horribly hot

The thang: Murph.

Run ~1 mile around AO

Strive for 20 rounds of: 5 pull-ups, 10 merkins, and 15 squats per round, or until time is called

Run ~1 mile around AO

Plank for 30 seconds

COR/NOR/COT:

Prayer for Gilligan’s mom

Moleskin: We think having fun and doing what you want, whenever you want is freedom. But, you are robbed of the choice to do better things for yourself.

Date: Tuesday, 08/30/22
AO: #ao_mastodon
PAX: @LeMond @Tortuga @Panhandle @Da Vinci @Pat-Down @Majorette @Spokes @Jolly @Big Mac @wet burrito @Maniac @T-bone @Giggles @Hancock @Pool Boy @TBTF @Gummi Bear @Captain Crunch (AJ) @Beaker
FNGs: 0
Q: @Beaker
Total: 19

WOR: A quick lap around the parking lot, 15 ic mountain man poopers, 15 Moroccan night clubs, 20 bat wings, Michael Phelps oyo, 10 tappy taps, mosey to Hoffa with coupons.

Thang 1: My take on a Dirty MacDeuce
Pax complete a set of 3 exercises ic, 12 reps to a four count cadence, then recovered with a redrum. We completed four sets (and 3 redrums) and then moseyed to the baseball diamond.

Sets 1 and 3:
Curls for the gurls
Air Thrusters
Flutters with coupon extension

Sets 2 and 4:
Bent over rows
Monkey humpers
American hammers with coupons

Thang 2: 7 of Diamonds
PAX start at a base/plate, bear crawl to the next one, complete 7 diamond merkins, and repeat until the bases have been circled. We did not get to rounds 2-4. Mosey to Hoffa, pick up coupons, and return to the "flag."

Mary: 2 minutes of boat canoe in the parking lot.

Moleskin: Your role as husband and father is a unique gift. No one else has the access and ability support your M and 2.0s like you do. This a gift to you, and to them. Use it wisely when it is the least natural.

Date: Monday, 08/29/22
AO: #ao_mastodon
PAX: @Sparrow @T-bone (respect) @Low Tide @Shiplap @LouGee @Pool Boy (FNG WELCOME!) @LeMond @8-Track @Tortuga (respect) @Big Mac @Jolly (respect) @Da Vinci @Katniss @Panhandle @Archive @SAGA
FNGs: 1, @Pool Boy
Q: @SAGA
Total: 16

Warm-Up: Mtn Climbers / Mtn Man Poopers / Arm Circles / Stretch OYO

The Thang:
Some ran
Some played pickle ball
The men did a beatdown with coupons: Redrum / lamppost journey – riffle carry to a lamppost & do 10 curls + 10 goblet squats and then rifle carry back to the previous lamppost and complete one blockee = 1 round…continue this sequence but add 1 blockee each time to come back – did the short loop until complete (ended with 10 blockees and a ton of curls and goblet squats while we burned our shoulders with endless riffle carries)

Mary:
52 Flutter Kicks in cadence
20 LBCs OYO

Announcements:
Announcement 1: Check #fat-camp for the joys of Nancy
Announcement 2: IronPax begins on Wednesday!

Moleskin: Keep moving forward – make your falling backward a way of moving forward – you are never alone, remember the PAX

Date: 7/9/2022
AO: #ao-mastodon
PAX: @Sparrow, @Deaddrop (2.0), @Eggdrop (2.0), @Bumble, @Jailbreak, @Maniac, @Jazz Handz, @TBTF, @Hancock, @Crack, @Noodles
FNGs: 0
Q: @Noodles
Total: 11

Unintentionally, the beatdown today was very IronPax like. There was chatter inquiring about IronPax and what it was. Hopefully, this beatdown answered some questions and motivated some PAX to challenge themselves in the coming month.

Warm-Up: Motivators x7, Arm Circles Forward/Backward, Michael Phelps, Yoga Squat (Malasala) position.

Thang 1:

Designated 400 meters around baseball field. The Pax completed the following:

Round 1: Merkins, Overhead Press, Burpess, Squats (x10 each), 1 lap (400m)
Round 2: Exercise Reps (20x each), 2 laps (800m)
Round 3: Exercise Reps (30x each), 3 laps (1200m)
Round 4: Exercise Reps (40x each), 4 laps (1600m)

MoM: Cobra to Upward Dog x10, Bird Dog x10, Two-Knee Twist Right/Leg

CoT: Prayers for @Bank’s and @SAGA’s health and recovery from injuries. @Jazz Handz’ friend and his health. @Maniac’s block party and establishing community with neighbors. Prayers for anything else that I may have forgotten.

Date: 8/25/22
AO: #downrange Camera Park, as of yet unnamed AO, though AO Instagram is a front runner in my mind.
PAX: @Crack @Jolly @Toto @bumble @Noodles @Beaker
FNGs: 0
Q: @Beaker
Total: 6

Warm-o-Rama:
Motivators (ic, x7), Arms across chest (oyo), Michael Phelps (oyo), Picking daisies (ic, x10)

Thang 1:
Burpee mile on the long trail. 12 burpees at every ~0.25 miles. 48 burpees total

Thang 2:
Break into groups of 3. One PAX starts at the Cooties, one PAX starts at the picnic tables with exercises, one PAX starts at the picnic tables for running. PAX 1 runs to the ninja warrior course, completes the course and then runs to the cooties to replace the PAX there.

At the cooties the PAX complete:
100 pull ups
300 merkins
500 lbcs

At the picnic tables the PAX complete:
200 table presses
400 dips
600 step ups

Moleskin: Try new things and take up new challenges.

COT: @Banks‘s knee, @LeMond‘s and @bumble‘s job search, @Crack‘s new class

Date: 08/25/2022
AO: #ao-mastodon
PAX: @Pat-Down, @Tortuga, @Archive, @Da Vinci, @Big Mac, @Katniss, @SAGA, @Majorette, @Panhandle, @Hancock, @Giggles, @Spokes, @Sparrow, @LeMond
FNGs: 0
Q: @LeMond
Total: 14
Pax braved the darkness and steady rain to mightily handle some coupons and spend time with Flora, Dora’s lazy, mean sister.
1. Warmorama:
* Windmills
* Tappy Taps
* Happy Jacks: 3 sets
* Arm circles
2. Pre-thang: at base of Hoffa
* 10 Absolutions
3. Thang 1:
* Partner coupon pass with thruster: 25 total
* Dips on picnic benches
* Bulgarian split squat on benches
4. Thang 2:
* Flora 1-2-3
a. Dora’s lazy, mean stepsister. All pax partner up, and grab a coupon, preferably of the 35 lbs CMU size (concrete masonry unit). 100 Merkins – P1 does 10 with feet on coupon. P2 holds plank with feet on his coupon. Flapjack.200 LBCs – P1 does 20 LBC holding coupon high on chest. P2 holds legs 6″ off ground, and extends arms w/ coupon over chest. Flapjack. 300 Goblet Squats – P1 does 25 goblet squats. P2 lowers to bottom of goblet squat w/ coupon, and holds. Flapjack.
b. Man rise to top after each round.
5. Thang3: Jack Webb and Mary
* Jack Webb push ups, each Pax leads 5
* Flutter Kicks
* Lizard Dance
* Writing Alphabet
* Swimmers
* Boat hold
* Rotating plank hold
Moleskin
“Do not judge, and you will not be judged. Do not condemn, and you will not be condemned. Forgive, and you will be forgiven.”
– Bible, Luke 6:37.

Date: Thursday, 08/11/22

AO: #ao_mastodon

PAX: @Pat-Down @LeMond @Archive @Tortuga @Da Vinci @wet burrito @Jolly @SAGA @BigBlue @Guillighann @Sparrow @T-bone @Big Mac @Hancock @wanna @Arnold @dent @LouGee @Giggles @Katniss @Beaker

FNGs: 0

Q: @Beaker

Total: 21

WOR: Motivators (ic, x7), Arm circles (ic, both ways, x10), Abe Vigodas (ic, x10), T-Bone burpees (oyo, x5)

THANG 1:

Pair up. While one partner performs an exercise, the other climbs Hoffa. For the trips up Hoffa, alternate sprinting and Bernie Sanders. Each pair must complete the following reps and exercises.

50 Coupon get ups

100 Derkins (Thanks @Katniss )

150 Overhead press

200 BBSUs

250 Curls

300 Goblet squats

Thang 2

Each PAX performed seal claps until @Tortuga completed 100, and then we sprinted up Hoffa

MOLESKIN

My network is strong and deeply supportive. Even in the light of that, I have learned again over the past two weeks the value of asking for help. Even if it is not your last resort.

Dr. Benjamin Lovaasen

Associate Professor

Chemistry Department

Wheaton College

Wheaton, IL 60187

(630) 752-7444