Date: 2025-08-15
AO: ao_flat_earth
Q: Cheese
PAX: Cheese, T.B., TBTF, Tortuga, White Noise, Panda Express, Swish, Manhole, Banks, Candyland, Oompa, Shiplap, Fiona, Lib FNGs: None
COUNT: 14
WOR:
The Thang:
Moleskine:
COT:
Tags: ao_flat_earth, Cheese, T.B., TBTF, Tortuga, White Noise, Panda Express, Swish, Manhole, Banks, Candyland, Oompa, Shiplap, Fiona, Lib
Date: 2025-08-16
AO: ao_tar_pit
Q: Beaker
PAX: T-bone, Panhandle, Toto, The wet burrito
FNGs: None
COUNT: 5
WOR: SSHs, Abe Vigodas, Tappy taps, Arm circles, Michael Phelps
The Thang:
PAX grabbed the assembled weight and went for a walk in the park. We walked around the lake, stopping for exercises 4 times.
The weight:
1×200# bag
1×120# bag
1×80# bag
2×60# bags
The exercises:
1. Jack Webbs (1 merkin+4 overhead claps, 2 merkins+8 overhead claps, up to 10+40, all on Qs count-ish)
2. Tunnel of Love
3. Battle rope jump rope (see below)
Jump rope stations
A: One side of the rope
B: jumper
C: The other side of the rope
D: Plank
E: Burpees
Station B begins jumping as station E does three burpees. then station E goes to A and relieves him, A takes over jumping for B and so on until each PAX has rotated through 3 times. This works shockingly well for all PAX not named Toto. Toto just needs more time to channel his inner 8 year old girl.
Moleskine: Be in the moment with you family
COT: Travels and jobs for 2.0s.
Tags: ao_tar_pit, T-bone, Panhandle, Toto, The wet burrito
Date: 2025-08-14
AO: ao_dark_room
Q: LeMond
PAX: Crack, Flower Boy, Toto, Jolly, Beaker, Banks, Manhole, Tortuga FNGs: None
COUNT: 10
– Warmorama:
– 20 SSHs
– 10 Imperial Walkers
– Abe Vigodas
– Copperhead merkins
– Tin Soldiers
– Full batwings
– First thang: 11s along path with BBS and merkins with rotation – 10 merkins with rotation, 1 BBS…
– At Playground:
– 3 Pax take turns doing 10 pullups, as many unassisted as they can. – For each assisted pullup, all Pax do a burpee.
– Repeat with 3 more Pax.
– Repeat with 3 more Pax.
– At Hacksaw Ridge: 6 sets of 4-count exercises
– 10 merkins
– 10 alt arm/leg raises
– 10 leg swings
– 10 pickle pointers
– 10 side leg raises on each side
– 10 Australian Snow Angels
– Wheel barrel up to top, odd Pax bear crawls
– At top, 100 cumulative thrusters
– Repeat all of this with different merkins, failure to launch at top – Mary
– Flutter Kicks
– Penguins
– Freddie Mercuries
– American Hammers
– Moleskin:
“If God seems slow in responding
it is because He is preparing a better gift.
He will not deny us.
God withholds what you are not yet ready
for.
He wants you to have a lively desire for His greatest gifts. All of which is to say, pray always and do
not lose heart.”
-St. Augustine
Tags: ao_dark_room, Crack, Flower Boy, Toto, Jolly, Beaker, Banks, Manhole, Tortuga
Date: 2025-08-14
AO: ao_mastodon
Q: Stock boy
PAX: Penny, Panhandle, Samsonite, Falsetto, Sparrow, Mr Roboto, Spokes, Da Vinci, Dumpster, Big Mac, Jailbreak, Cheese FNGs: None
COUNT: 13
WOR:
Follow the leader warmorama while In the Meantime by Spacehog played.
The Thang:
For each one hit wonder we did a low intensity exercise interspersed with high intensity exercise when triggered by a word, phrase, or the chorus. 1. Tubthumping by Chumbawamba – SSH/Burpees triggered by “Knocked down”
2. Mother Mother by Tracy Bonham – Lat pulls/Kettlebell swings triggered by When drums kick in 3. Cult of Personality by Living Colour – Step ups/Blockees triggered by “Cult”
4. Tomorrow by Silverchair – Calf raises/Curls triggered by “You, wait till tomorrow” and “You gonna wait till, fat boy” 5. Better Days by Citizen King – BBSUs/Derkins triggered by Chorus 6. Here It Goes Again by Ok Go – Shoulder taps/Jump squats triggered by Chorus
7. Groove Is In the Heart by Deee-Lite – Imperial walkers/Thrusters triggered by “Groove is in the heart” 8. Our House by Madness – Glute bridges/Nutcrackers triggered by Chorus
9. Backwater by Meat Puppets – Good mornings/Overhead presses triggered by Chorus
Finished off with Mary during That Thing You Do by The Wonders Moleskine:
When things aren’t going to plan, and not happening when you want, don’t let your mood allow you to treat others poorly. Act the way you want to feel, and trust that God is in control.
COT:
Patience for those looking for jobs, and for those with issues at their current jobs: Cheap Shot, Short Circuit, Jailbreak, Mr Roboto, and Penny.
Tags: ao_mastodon, Penny, Panhandle, Samsonite, Falsetto, Sparrow, Mr Roboto, Spokes, Da Vinci, Dumpster, Big Mac, Jailbreak, Cheese
Date: 2025-08-13
AO: ao_tar_pit
Q: Panhandle
PAX: T-bone, LouGee, SAGA, DQ, Banks, Crack, Ankles, Portage, Tortuga, Oompa, Samsonite, Stock boy, T.B. FNGs: None
COUNT: 14
WOR: SSHs, arm circles, abe vigodas, copperhead squats, copperhead merkins, run up the hill, lose Da Vinci
The Thang:
1. 10-minute EMOM with two exercises (blockees and jump squats). Start with 6 reps, add a rep each minute if you finish. Not sure what Stock boy got to. 2. Run up the hill
3. 8-minute EMOM with uneven block merkins and BBSs – start with 8.
4. 5-minute EMOM with hand-release thrusters (probably need a better name) and block squats 5. Flutter kicks (54 reps, of course)
Moleskine:
– when asked what the most important parts of the law are, Jesus said the commandments to love God (with all your heart, soul, and mind) and love your neighbor (as yourself). Try it, you might be surprised!
COT: job for K-Pop, pregnancy for Chippy’s wife, Archive baby?
Tags: ao_tar_pit, T-bone, LouGee, SAGA, DQ, Banks, Crack, Ankles, Portage, Tortuga, Oompa, Samsonite, Stock boy, T.B.
Date: 2025-08-12
AO: ao_flat_earth
Q: Jolly
PAX: Tortuga, Banks, DQ, Cheese, Candyland, Shiplap, BigBlue, Panda Express, Wagyu, TBTF, T.B., Lib, Swish FNGs: None
COUNT: 14
WOR: SSH, Down and back
The Thang: 7v7 Ultimate
Moleskine: Don’t take those closest to you for granted.
COT: Banks’ job situation
Tags: ao_flat_earth, Tortuga, Banks, DQ, Cheese, Candyland, Shiplap, BigBlue, Panda Express, Wagyu, TBTF, T.B., Lib, Swish
Date: 2025-08-12
AO: ao_mastodon
Q: Da Vinci
PAX: Stock boy, Ankles, Penny, Sparrow, Falsetto, Mr Roboto, LouGee, Da Vinci FNGs: None
COUNT: 8
Warmorama: Follow the leader to 500 miles
The Thang:
In order to gain the privilege to roll: Short loop scout run spring hill then
60 curls
50 merkens
40 shoulder press
30 BBSU
20 skull crushers
10 Thrusters
Those who finish, make up for others (during rolling as well)
ROLL THE DIE OF DEATH
1. 100 curls
2. 20 hand release merkens
3. 30 derkens
4. 40 merkens
5. 50 shoulder press
6. Run 400 meters
7. Run 800 meters
8. 3 hill runs
9. 2 hill runs
10. 10 World War III sit ups
11. 20 burpees
12. 20 Skullcrushers
13. 13 burpees
14. 14 hodors
15. 15 thrusters
16. 3 sprints up hill
17. 40 BBSU
18. 60 curls
19. 25 thumb curls
20. 100 LBCs
Moleskin: “To be rooted is perhaps the most important and least recognized need of the human soul.” -Simone Weil. “On his travels in search of Middle America, Charles Kuralt was drawn to Arrol’s drugstore in the town of Arcola, Illinois. There he noticed 162 coffee cps on the wall behind the counter, inscribed with the names of customers who regularly stopped for a morning chat. He learned that the only way to receive a signed cup of one’s own was to have bought a hundred cups of coffee and sipped it there with the other regulars. By the hundredth cup, the newcomer was finally recognized as part of the community.” Belden Lane, Landscapes of the Sacred p. 223.
I have that gift primarily because of F3, except it’s free. Look at how frisbee is thriving, with Shiplap leading beatdowns next week. Don’t miss it. Look at how ao_dark_room is drawing new people in. What a thing to look at our 5 ao’s on the F3 map. We have what so many people rootless are looking for. Let’s share it.
Prayers for multiple concerns including Spielberg
Tags: ao_mastodon, Stock boy, Ankles, Penny, Sparrow, Falsetto, Mr Roboto, LouGee, Da Vinci
Date: 2025-08-12
AO: ao_dark_room
Q: Lakers
PAX: Flower Boy, Jayhawk, Toto, Crack, Manhole, Beaker, Framed, Dumpster FNGs: None
COUNT: 9
The Thang 1:
Mosey to the Bro-ga mat, then remove shoes and socks!
All across the width of the field (about 20–25 yards per pass), stretches in between.
Barefoot Toe Walk – (down and back)
Dynamic Asian squat
Heel Walk –(down and back)
Squat to stand holding toes
Side Shuffle – (down and back)
Downward Dog to cobra
Karaoke – (down and back)
Hip flexor to hamstring – on one knee/ alternate
High Knees – (down and back)
Deep runner stretch
Butt Kicks – (down and back)
The Thang 2:
40 seconds of work, 20 of rest, competed 2 rounds
Merkin to Shoulder Tap IC
Short Sprints (20 yards)
Barefoot Plank + Alternating Leg Lift IC
Broad Jumps (2-foot takeoff, 20 yards)
Moleskine:
Don’t fight Fear on its home turf! Paper beats Fear. Write down your anxieties and worries, get them out of your head and put them to paper!
COT: IYKYK
Tags: ao_dark_room, Flower Boy, Jayhawk, Toto, Crack, Manhole, Beaker, Framed, Dumpster
Date: 2025-08-11
AO: ao_tar_pit
Q: DQ
PAX: Big Mac, Panhandle, Da Vinci, Banks, Tortuga, Jolly, Oompa, Samsonite FNGs: None
COUNT: 9
WOR:
– SSH
– Goofballs
– Abe Vigodas
– Arm Circles
– Copperhead Squats
– Copperhead Merkins
The Thang:
Complete a lap around the track, doing exercises at the 4 corners. Reps start at 10 and increase 5 each lap. All PAX met up at the end of every lap to do a spittoon. The 4th lap was an exercise-free recovery lap, but also finished with a spittoon.
The four lap exercises were:
• Thrusters
• merkins
• squats
• burpees
The spittoons were:
• Blockies
• coupon lunges (2-is-1)
• WW2 situps
• deep swimmers press
• Blockies
• block jump squats
Moleskine
Choose curiosity over judgment. Curiosity is our ability to take all the information about someone and a situation, and admit we do not know everything. We dig in deeper. Curiosity is a relationship builder.
COT:
– Tortuga’s daughter in her new role
– Back to school season!
– Da Vinci’s upcoming speech
Tags: ao_tar_pit, Big Mac, Panhandle, Da Vinci, Banks, Tortuga, Jolly, Oompa, Samsonite
Date: 2025-08-11
AO: ao_ground_zero
Q: Mr Roboto
PAX: Jayhawk, Stock boy, T.B., Dr. Phil, Cheese, Manhole
FNGs: None
COUNT: 7
WOR:
SSHs x10
Abe Vigodas x10
Grass Pickers x10
Runner’s Stretch
Thang:
4 runners & 3 ruckers went north
Moleskine:
Whenever possible, be at peace with all others. Pursue reconciliation. https://www.montrealgazette.com/news/article337955.html
COT:
Jobs for those who need them; school year starting for teachers and students
Tags: ao_ground_zero, Jayhawk, Stock boy, T.B., Dr. Phil, Cheese, Manhole
F3 Wheaton 