Date: 2025-05-16
AO: ao_ground_zero
Q: T-bone
PAX: T-bone, Sparrow, Ankles, Panhandle, Samsonite, Stock boy FNGs: None
COUNT: 6
WOR: SSH, picking daisies, runners stretch
The Thang: run or ruck east – runners did stadiums and mooned the ao_flat_earth crowd (or so I heard)
Moleskine: BNTFHF – Be Nice, Think First, Have Fun
COT: 2.0 travels, Panhandle 2.0 18th bday, Sparrow travel to the red light district.
Tags: ao_ground_zero, T-bone, Sparrow, Ankles, Panhandle, Samsonite, Stock boy
Date: 2025-05-15
AO: ao_mastodon
Q: Stock boy
PAX: Sparrow, Linc, Da Vinci, Cheese, Archive
FNGs: None
COUNT: 6
WOR:
SSH, tin soldiers, Abe Vigodas, copperhead squats
The Thang:
Billy Madison – 5 reps of each exercise
K – Coupon calf raises
1 – Flutter kicks (4 count)
2 – BBSUs
3 – Merkins
4 – Curls
5 – Coupon presses
6 – Goblet squats
7 – Skull crushers
8 – Coupon swings
9 – Overhead presses
10 – Derkins
11 – Thrusters
12 – Blockees
Moleskine:
Tell others about things God has done in your life, not only for their benefit, but for your own. When I do that, it helps me to reflect on God’s grace towards me, preventing me from taking things for granted.
COT:
Prayers for Da Vinci’s friend whose wife fell, my friend’s son with cancer, and my other friend with lung cancer
Tags: ao_mastodon, Sparrow, Linc, Da Vinci, Cheese, Archive
Date: 2025-05-15
AO: ao_dark_room
Q: Lakers
PAX: LeMond, Framed, Sweet P, Beaker, Jolly, Toto, Tortuga
FNGs: None
COUNT: 8
WOR:
– Motivators from 5
– Arm circles
– Butterfly stretch
– Various calf/thigh stretches
The Thang:
Departed east towards Bloomingdale rd., north to Fullerton, west towards the LIBRARY (apparently violating Beaker’s restraining order), south towards Joesph lane, east towards COT. See attached map.
Stopped every two-four minutes for the following exercises: 60 sec low plank
10 x Superman
20 x American Hammers
Completed 1.8 mile course.
Cool down with some stretching.
Moleskine: Find your spot to REST. It’s not about doing nothing, it’s about a space where you can lay your burdens down and not carry them. For me, it’s in my faith. Find YOUR rest.
COT: Spielberg – praise for green card!
Tags: ao_dark_room, LeMond, Framed, Sweet P, Beaker, Jolly, Toto, Tortuga
Date: 2025-05-14
AO: downrange
Q: Manhole
PAX: Manhole, Search Party (F3Naperville), Mr. Wilson (F3N), 2-Hand Touch (F3 Naperville) on Q + 107 other non listed PAX, Red Shirt (F3 Naperville) FNGs: 1 Red Shirt (F3 Naperville)
COUNT: 112
WOR: yep
The Thang: ruck
Moleskine: 3rd F
COT: all prayers left unsaid, Lord’s Prayer
Tags: downrange, Manhole, Search Party (F3Naperville), Mr. Wilson (F3N), 2-Hand Touch (F3 Naperville) on Q + 107 other non listed PAX, Red Shirt (F3 Naperville)
Date: 2025-05-14
AO: ao_tar_pit
Q: Da Vinci
PAX: T-bone, Spielberg, Dungy, Tortuga, Mr Roboto, Jolly, Samsonite, Panhandle, Captain Caveman, Da Vinci, Stock boy FNGs: None
COUNT: 11
Warmorama to Arthur’s song.
Say Anything with coupon toe the field
Between sets run to boy calling you slow as fast as you can (touch flag). Mozy back.
Derkens and Crunchfrogs to Walkin’ in Mephis
Curls and Dying Cockroach to Walkin’ in Memphis
(4-count ab exercise done lying down that involves touching hand to opposite leg, back down, then other hand to opposite leg. Form can vary wildly.)
Skullcrushes and Cockroach Resurrection to Bettie Davis Eyes (AKA Better Days for Size according to Stock boy)
(4-count ab exercise done lying down on your six and pulling your knees and arms to your chest, then rapidly extending arms and legs back out, then back in. Preferably done directly after the Dying Cockroach and with at least one extra rep.)
Hand release and BBSU to More than Words
Shoulder Press and flutters to More than Drive by the Cars
Ranger merken and leg lifts to The Way It Is
(Rangers are erkin position – however, your hands should be placed back more in line with your rib cage instead of your shoulders.)
Dips and outlaws to I Guess That’s Why They Call It The Blues
Suicide Squats with coupon, oblique crunch to Oh Sherrie
(Start in normal starting squat position, squat, ~50% of regular squat, then back to normal starting position. Then go to full perpendicular regular proper squat, then back to normal vertical position, then finally go to full deep ankle squat before returning to vertical starting position.)
COT to 8675309
Soft rock musical moleskin to Lauper’s Time After Time:
Rich Butman, emeritus psychology faculty at Wheaton told me about what social pyschologists speak of propinquity: from Latin propinquitas, “nearness” – the tendency to form close relationships with those who we repeatedly encounter. And we are built for close relationships. This is part the reason why F3 matters. Relationships happen with propinquity, contact with the same people time after time.
To confirm that, here is Harvard Social scientist Arthur Brooks’ summary of relationship science, in a chapter he calls “cultivate your Aspen grove” in his fantastic book https://www.amazon.com/Strength-Finding-Success-Happiness-Purpose/dp/059319148Xhttps://www.amazon.com/Strength-Finding-Success-Happiness-Purpose/dp/059319148Xhttps://www.amazon.com/Strength-Finding-Success-Happiness-Purpose/dp/059319148X.
6 rules to summarize the research:
– You need human connections to help you get on the second curve of life and flourish.
– No matter how introverted you are, you cannot expect to thrive into old age without healthy, intimate relationships.
– For married people, a loving companionate spousal relations is key to thriving (and “companionate” love is not about falling love but staying in love, based less on passionate highs than stable affections and commitment)
– BUT marriage and family are not an adequate substitute for close friendships, which should not be left to chance.
– Friendship is a skill that requires practice, time and commitment (and it’s enormously time consuming)
– Work friendships are not a substitute for real friendships, although they can also be satisfying if design purposively
COT: Rejoice at benign results for T-bone friend, Spielberg green card confirmation, prayers for Dungy friend Danny, prayers for peace talks with Russia/Ukraine, prayers for courage to be relational, propinquitous beings made in the image of a God who is relation itself.
Announcements: Dunkin’ is dead. 😥 :doughnut: Moment of silence. I should have paid for :coffee:
Tags: ao_tar_pit, T-bone, Spielberg, Dungy, Tortuga, Mr Roboto, Jolly, Samsonite, Panhandle, Captain Caveman, Da Vinci, Stock boy
Date: 2025-05-13
AO: ao_dark_room
Q: Beaker
PAX: Sweet P, TBTF, Da Vinci, Toto, Framed, Lakers, Beaker
FNGs: None
COUNT: 7
WOR: Mosey around the lot, switching to high knees, butt kickers, and karaokee as we almost got hit by TBTF coming in hot. Tappy taps, windmills, batwings, wonder bras, pretzel arms, and Michael Phelps.
The Thang:
Mosey to the Broga mat with sandbags (1 bag/PAX).
complete the following circuit and the run 1/4 mile. Repeat this 3 times 10 curls, on Q
10 sandbag squats, on Q
10 shoulder shrugs, ic
10 cleans, oyo
10 bent over rows, ic
10 sandbag gets ups, oyo
Moleskine: Often those closest to us get our worst, and those farthest away get our best. Give you family and those closest to you your best.
COT: Da Vinci’s friend and his wife as her health is failing.
Tags: ao_dark_room, Sweet P, TBTF, Da Vinci, Toto, Framed, Lakers, Beaker
Date: 2025-05-13
AO: downrange
Q: Manhole
PAX: Search Party (F3Naperville), Manhole, supply chain on Q and 21 other PAX FNGs: None
COUNT: 24
WOR: yep
The Thang: pyramid circuit, bent over rows, j los, Jane Fonda, BBSU, superman. 7s with Blockies and burpees
Moleskine: long week, be careful
COT:
Tags: downrange, Search Party (F3Naperville), Manhole, supply chain on Q and 21 other PAX
Date: 2025-05-13
AO: ao_flat_earth
Q: Spielberg
PAX: Panda Express, Velveeta, Spielberg, Cheese, Jack, White Noise, Spokes, Gummi Bear, Bloomer, Candyland, Dewey, Swish, Krampus, Lib FNGs: None
COUNT: 14
WOR: SSH, Fire Hydrants, Donkey Kicks, Out and Back
The Thang: Small sided games —> 7v7 —> sprints
Moleskine: Start Again —> a helpful reset cue. If you are winning, start again and don’t get complacent. If you are losing, start again and don’t despair.
COT: Krampus and Dewey have 2.0 number 2 on the way, Gummi Bear has a work trip so prayers for his M taking care of 6 2.0s
Tags: ao_flat_earth, Panda Express, Velveeta, Spielberg, Cheese, Jack, White Noise, Spokes, Gummi Bear, Bloomer, Candyland, Dewey, Swish, Krampus, Lib
Date: 2025-05-12
AO: downrange
Q: Manhole
PAX: Mr. Wilson (F3N), Search Party (F3Naperville), 31 other Naperville PAX FNGs: None
COUNT: 34
WOR: yep
The Thang: 11’s, circuit, lap the lot
Moleskine: Remember your PP, planning and preparation
COT: PAX health this hell week
Tags: downrange, Mr. Wilson (F3N), Search Party (F3Naperville), 31 other Naperville PAX
Date: 2025-05-12
AO: ao_tar_pit
Q: Panhandle
PAX: Big Mac, Tortuga, Da Vinci
FNGs: None
COUNT: 4
WOR: SSHs, Abe Vigodas, arm circles, good mornings
The Thang:
5 exercises (thrusters, nutcrackers, one-armed rows, curls, blockees). PAX do 10 reps of each and then do a lap around the track; then 15, and then 20. Lap around the track was broken up as follows: 50 yards lunges, 50 yards run, 50 yards sumo lunges, 50 yards run, 50 yards lunges, 50 yards run, 50 yards sumo lunges
First PAX done with a round carries a sandbag around the track as his reward.
Moleskine: finish the ministry God has given you
COT: Panhandle’s 2.0 taking an AP test today
Tags: ao_tar_pit, Big Mac, Tortuga, Da Vinci
F3 Wheaton 