Date: 2025-12-09
AO: ao_flat_earth
Q: Cheese , Hypotenuse
PAX: Bloomer, Gummi Bear, Jolly, Hypotenuse, Oompa, Banks, Candyland, Tortuga, Shiplap, Pine tar, BigBlue, Katniss, Cheese FNGs: None
COUNT: 13
WOR:
The Thang:
Moleskine:
COT:
Tags: ao_flat_earth, Bloomer, Gummi Bear, Jolly, Hypotenuse, Oompa, Banks, Candyland, Tortuga, Shiplap, Pine tar, BigBlue, Katniss, Cheese
Date: 2025-12-09
AO: ao_dark_room
Q: Lakers ,
PAX: Manhole, Dumpster, Framed, Crack, Beaker
FNGs: None
COUNT: 6
WOR:
– SSH
– Copper Head Squats
– Arm Circles
– Mosey around parking lot
The Thang:
In the shelter they thought they would find respite from the bone-chilling wind.
They were all wrong.
So very wrong…
– 20 x Burpees on Q
– 60 sec Wall Sit
– 20 x Merkins on Q
– 20 x Wall-facing Squats on Q
– 20 x Shoulder Taps IC
– 20 x Monkey Humpers
Mosey around Short loop
Repeat above circuit
15 sweet minutes of Mary, Q-arama style
Moleskine:
What’s an area you’re succeeding in?
COT: IYKYK
Tags: ao_dark_room, Manhole, Dumpster, Framed, Crack, Beaker
Date: 2025-12-04
AO: ao_dark_room
Q: LeMond ,
PAX: Framed, Brainfog, Flower Boy, Toto, Manhole, Lakers, Beaker, Sparrow, LeMond FNGs: None
COUNT: 9
– Warmorama:
– Motivators from 7
– Tappy Taps
– Monkey Humpers
– Hillbilly Squats
– Arm circles forwards and backwards.
– Thang 1: 11s along the 0.8 mile track
– 10 No-cheat merkins, 1 Oil Derrick (2 is one)
– Four corners of Basketball court
– Corner 1: 5 Burpees
– Corner 2: 10 Side Lunges (1 is 1)
– Corner 3: 15 Squat Jumps
– Corner 4: 20 Mountain Climbers (2 is 1)
– Side shuffle between 2 and 3, 3 and 4
– Increase by 2 reps each time; 3 round total
– Mary
– Flutter Kicks
– American Hammers
– Moleskin: Pat yourself on the back sometimes
– Coming out in the dark to work out when the temperature is 1 degree is something most people won’t do. – This has you stronger
Tags: ao_dark_room, Framed, Brainfog, Flower Boy, Toto, Manhole, Lakers, Beaker, Sparrow, LeMond
Date: 2025-12-08
AO: ao_ground_zero
Q: Mr Roboto ,
PAX: Samsonite, Ankles, Crack, Krampus, LouGee, Too Big To Fail (TBTF), Mr. Bean, Audible, Flower Boy, Moonshine FNGs:
COUNT: 11
WOR:
Goofballs x10
Runner’s Stretch
Michael Phelps
The Thang:
4 runners, 7 ruckers; all went southwestish
Moleskine:
Put people and their well-being before things and criticism, even constructive.
COT:
Jobs, health
Tags: ao_ground_zero, Samsonite, Ankles, Crack, Krampus, LouGee, Too Big To Fail (TBTF), Mr. Bean, Audible, Flower Boy, Moonshine
Date: 2025-12-08
AO: ao_tar_pit
Q: Jolly ,
PAX: Tortuga, Panhandle, T-bone, DQ, Katniss
FNGs: None
COUNT: 6
WOR:
SSH
Abe Vigoda
Arm circles
Seal claps
Overhead claps
The Thang:
Mosey around the school before heading to the spa for some circuit work.
We had five stations with a pacer. The pacer ran down the ramp did five burpees and then ran back up.
Circuit 1:
Thrusters
Low plank
Merkins
Goblet Squats
Rows (two coupons/one in each hand)
Circuit 2:
Lunges w/coupon
Blockees
Curls
Skull crushers
Calf raises with coupon in each hand
Did each circuit two times
Finished with some Mary:
Crunchy frogs
Leg lifts
Oblique crunches
BBSU
Flutters
Low plank
Moleskine:
Work hard, have fun, be kind to your Ms, kids grow up fast or any other standard Jolly moleskine.
COT: yes
Tags: ao_tar_pit, Tortuga, Panhandle, T-bone, DQ, Katniss
Date: 2025-12-06
AO: ao_mastodon
Q: Bloomer ,
PAX: Falsetto, Too Big To Fail (TBTF), Jailbreak, Bloomer
FNGs: None
COUNT: 4
WOR: side straddle hop, copperhead merkins, toy soldiers, stretch on own
The Thang: 11s heading to pool. 10 merkins and 1 squat and so on at every light pole.
11 min of EMOM exercises. High Knees, Plank Jacks, Side Straddle Hops, Merkins, Squat Jumps, Mountain Climbers, Squats, Plank, Flutter kicks, Merkins, BBS.
11s again around the lake. For every remaining light pole back to the shop we alternated one and three Burpee’s.
12 min EMOM in shop. 2 rounds of Derkins, Step Ups, Dips, Irkins, squats, Plank
Ran up Hoffa for 10 merkins and back to the flag for some stretching.
Moleskine: Finish. Don’t cheat yourself or go halfway. Finish the job.
COT: Falsetto kiddo, marriages to flourish
Tags: ao_mastodon, Falsetto, Too Big To Fail (TBTF), Jailbreak, Bloomer
Date: 2025-12-06
AO: downrange
Q: Stock boy ,
PAX: Stock boy, @Suds, @Slip Knot
FNGs: None
COUNT: 3
WOR:
T-Bone burpees, copperhead squats, copperhead merkins, toy soldiers, SSH
The Thang:
We did spittoon/grinder style reps of 16 exercises with a warm-up/cool-down lap between each.
1. 200 curls
2. 200 goblet squats
3. 200 nut crackers
4. 200 presses
5. 200 calf-raises
6. 100 right-handed rows
7. 100 left-handed rows
8. 100 right-leg lunge squats
9. 100 left-leg lunge squats
10. 100 right-side bends
11. 100 left-side bends
12. 100 right-hand presses
13. 100 left-hand presses
14. 100 right-leg calf raises
15. 100 left-leg calf raises
16. 200 Popeyes
We ended with Mary
Moleskine:
Show patience and grace to your loved ones
COT:
Grace, patience, and healing for family relationships
Tags: downrange, Stock boy, @Suds, @Slip Knot
Date: 2025-12-05
AO: ao_flat_earth
Q: Samsonite ,
PAX: Tortuga, Banks, Sparty, Homie, BigBlue, Cheese, Jolly, Candyland, DQ, White Noise, Bloomer, Samsonite FNGs: None
COUNT: 12
WOR: Over and back
The Thang: Run around with grace and joy
Moleskine: “Everyone is more than the worst thing they have ever done.” – Bryan Stevenson
COT: Dan Treier (prof at Wheaton College battling cancer), Friend of Jolly’s M, Sparty’s dad
Tags: ao_flat_earth, Tortuga, Banks, Sparty, Homie, BigBlue, Cheese, Jolly, Candyland, DQ, White Noise, Bloomer, Samsonite
Date: 2025-12-06
AO: ao_flat_earth
Q: Panda Express ,
PAX: Shiplap, Jolly, Oompa, Jack, Gummi Bear, T.B., Bloomer, Hypotenuse, Tortuga, White Noise, Samsonite, Candyland, Cheese, Panda Express FNGs: None
COUNT: 14
WOR:
ssh, there and back
The Thang:
frisbee
Moleskine:
have fun
COT:
Tags: ao_flat_earth, Shiplap, Jolly, Oompa, Jack, Gummi Bear, T.B., Bloomer, Hypotenuse, Tortuga, White Noise, Samsonite, Candyland, Cheese, Panda Express
Date: 2025-12-02
AO: ao_mastodon
Q: Bloomer ,
PAX: Samsonite, Sparrow, Too Big To Fail (TBTF), LeMond, Falsetto, DQ, Dead drop FNGs: None
COUNT: 8
WOR: side straddle hops, imperial walkers, arm, circles, toy, soldiers, copperhead, squats, stretch on your own
The Thang:
We did in cadence exercises to warm up. Curls, overhead presses, goblet squats.
Partner up. One person Farmer carries two coupons to the light pole while the other partner runs ahead to the light pole and does squats. We alternated squats and lunge walks at each light pole all the way to the pool.
In the parking lot, we changed up the routine. One partner did an exercise while the other partner ran all the way to the end of the parking lot and back. Then they switched. We cycled through the exercises: big boy, situps, overhead press, Merkins, Burpee‘s, squats.
We did a ring of fire of 80 push-ups and then I changed it to 100.
We finished our workout by having partners Farmer carry and alternate exercise exercises at each light pole all the way back to the flag.
We ended with doing a ring of fire of 90 push-ups then I changed it at the end to 110. We did a little stretching to help our bodies out to close.
Sparrow and dead drop did a bunch of hills and sledding the whole time for their workout.
Moleskine: No pain. No gain. It’s in the struggle and challenge that we grow.
COT: prayer for a woman in a coma overseas. Prayer for Falsetto’s son coming back for the spring semester. Prayer for Wheaton professor who is diagnosed with cancer.
Tags: ao_mastodon, Samsonite, Sparrow, Too Big To Fail (TBTF), LeMond, Falsetto, DQ, Dead drop
F3 Wheaton 