Date: 8/3/24
AO: #ao_tar_pit
PAX: @LeMond @Da Vinci @Panhandle @T-bone @NATTY @The wet burrito @Sparrow @Samsonite @Beaker
FNGs: 0
Q: @Beaker
Total: 9
WOR: Motivators, windmills, stretching, batwings
Thang
The impossible mile
On the track travel:
100 m broad jump burpee
100 m lunge walk
100 m bear crawl
100 m mosey
Repeat for 4 laps on the track to complete the mile.
Moleskine: Have grace with yourself. Also, I am hiring out my electrician services.
Date: 8/1/2024
AO: #ao_dark_room
PAX: @Manhole @LeMond @Noodles @Beaker
FNGs: 0
Q: @Beaker
Count: 2
WOR: SSH IC, Picking daisies oyo, batwings IC, 5 t-bone burpees
Thang: Grab 2 coupons with pvc pipe handles. Farmer’s carry them to the war memorial and back. Occasionally plank for the 6.
Moleskin: The most important things in life aren’t flashy. They are simply pushing through in the same direction over time. Do that in you marriage and with your 2.0s.
COT: @Manhole’s 2.0 recovering from tonsillectomy @Noodles new job and training
Date: Tuesday, 7/30/24, 5:30am
AO: #ao_mastodon
PAX: @Samsonite, @Sparrow, @Linc, @Falsetto, @Guillighann, @Mr Roboto, @Da Vinci, @LouGee, @TBTF
FNGs: 0
Q: @Stock boy
Total: 10
WoR: Motivators, Abe Vigodas, stretching
Thang1: 16s of BBSUs and curls, traveling between lamp posts with coupon lunge walks and overhead presses while walking
Thang2: Circle of pain – 150 Squrls
Thang3: Man-rise
Thang4: Circle of pain – nutcrackers
Thang5: Man-rise
Thang6: Round of Mary
*** For those counting reps for the BOTM challenge, we did 120 curls and 120 BBSUs for thang1, 15 curls each for thang2, 15 BBSUs each for thang4, and 10 BBSUs during thang6: 135 curls/145 BBSUs/280 reps ***
Moleskin: In order to ensure we don’t take our loved ones for granted, we wrote notes of encouragement and/or affection on post it notes, which we then later would place where the recipients would find them.
COT: Praise for @Falsetto’s 2.0’s engagement, prayers for @Guillighann’s cousin Tim battling cancer.
Date: 7/26/2024
AO: #ao_ground_zero
PAX:
@Toto, @Panhandle, @Cottontail, @T-bone, @Topham
FNG’s: 0
Q: @Stock boy
Total: 6
WOR: sidestraddle hops, Abe Vigodas, stretching
THE THANG:
We ran to the Wheaton College stadium, did stadium step runs and some laps, then ran back; except for
@T-bone, who abandoned us.
MOLESKIN:
I shared verses from my bible study I do with my wife:
Now I want you to know, brothers and sisters, that what has happened to me has actually served to advance the gospel. As a result, it has become clear throughout the whole palace guard and to everyone else that I am in chains for Christ. And because of my chains, most of the brothers and sisters have become confident in the Lord and dare all the more to proclaim the gospel without fear. Philippians 1:12-14
COT: Some stuff I don’t remember.
Date: 07/20/24
AO: #ao_mastodon
PAX: @Stock boy @Cage (down range) @Samsonite @T.B. @Bloomer @TBTF
FNGs: 0
Q: @TBTF
Total: 6
WoR – SSH, Abe Vegodas, Tappy Taps, T-Bone BurpeesThang 1 – mosey/Scout Run (nice and slow) small loop around lakeThang 2 – Tabata – 8 minutes of 45/15 work/rest alternating between curls and BBSUs for the BOTM crowdThang 3 – BOMBS/Charles Bronson combo – routine consists of doing an exercise, lunge across field (~25 yards in our case), mosey up Hoffa and touch the fence, mosey back to the starting point and rinse and repeat until we make it through all exercises; exercises at the starting point were: Blockees x25, OH Press x50, Derkins x50, BBSUs x50, Goblet Squats x50Thang 4 – more Tabata!!! – 8 minutes of 45/15 work/rest alternating between curls and
BBSUs for the BOTM crowd6MOM – We ended with Mary on top of Hoffa in Ring of Fire fashion Moleskine
Life is a grind. It can be hard to see all the progress you make when you are in the middle of it. When possible reflect on how far you have come
Date: 07/14/24
AO: #ao_flat_earth
PAX: @Cheese @Jolly @Big Mac @T.B. @Hershey @Panhandle @Manhole @TBTF @Swish @Pitch Pipe @Banks @Tortuga @Oompa @Panda Express @Archive @Ducky @Shiplap @DQ
FNGs: 0
Q: @DQ
Total: 18
WOR
The thang
Ultimate!
Moleskin
Be the pilot, not the turbulence. As men and fathers, we’re called to be leaders. Focus on what you can do to lead through tough / tense situations.
Backblast: Circle of Sweat
Date: 07/18/2024
AO: #ao_dark_room
PAX: @Framed, @Beaker, @Manhole, @Cottontail, @LeMond
FNGs: 0
Q: @LeMond
Total: 5
Warmorama: 5 mins
Motivators from 7
Tappy Taps
Mountain Climbers
Arm circles, both directions
Side Leg Raises
Pre-thang:
Hacksaw Ridge: 7s of regular BBSs and Triple Jump Squat Burpees – burpee with 3 jump squats
6 BBSs, 1 TJSB…5 BBSs, 2 TJSB
Extra: 10 4-ct smurf jacks.
Main Thang: 3 rounds
1. 10 Pull-ups
2. 20 V-ups
3. 10 creature merkins
Urkin, rotate to derkin.
Repeat
4. 100 foot Broad Jump Burpees
5. Bear crawl back, hold plank
Mary:
Flutter kicks
American Hammers
Moleskin: When men are full of envy they disparage everything, whether it be good or bad. Tacitus
Notes: @Manhole was considerate enough to leave a circle of sweat in the circle of trust.
Date: Tuesday, 7/16/24, 5:30am
AO: #ao_ground_zero
PAX: @BigBlue (Eli Dominguez), @Gilligan (Matt Dominguez), @Falsetto, @Audible, @TBTF, @LeMond
Q: @Stock boy
FNGs: 0
Total: 7
WOR: Side straddle hops, copperhead squats, Abe Vigodas, pendulum swing stretch, runners stretch
Thang1:11s – Squats and 4-is-1 flutter kicks
Thang2: Lt. Dan outside the baseball field’s outfield fence to Hoffa.
Thang3: Up Hoffa with sprints, Bernie Sanders, Karaoke right, Karaoke left, and lung walk; jogging down.
Thang4: Tabata at picnic tables squats, calf raises, step ups, and up-and-over the table.
Moleskin: Discipline of character: be truthful, reliable, and honor commitments.
COT: @BigBlue’s grandmother’s leg surgery, @Gilligan’s cousin Tim? with cancer.
Backblast: EMOMBDBD
Date: 07/02/2024
AO: #ao_tar_pit
PAX: @T-bone, @NATTY, @Banks, @LeMond
FNGs: 0
Q: @LeMond
Total: 4
Warmorama: 5 mins
Goofballs
Tappy Taps
Mountain Man Poopers
Imperial Walkers
Bat wings
Thang 1: EMOM ladder
Each minute PAX perform reps of each exercise. 5 reps each during the first minute, 6 during the second, up to 10, and then back down to 5.
Thrusters
Standing skull crushers
Bent over rows
Curls
Loosen the legs
20 SSHs
20 plank jacks
20 Smurf Jacks
Mosey to base of school
Creature Merkin Variation
Incline merkin, rotate to decline merkin without standing up.
5 up, 5 down.
Rest and repeat
Thang 2: Marking Progress:
Murder bunny out to first cone, 2 BBJOs
Run back, 2 prisoner cell burpees.
Murder bunny to second cone: 4 BBJOs, run back for 4 PCB
Continue: 6 BBJOs, then 8 BBJOs
EMOM Challenge: 12 minutes of pain*
20 coupon swings
20 chest presses
20 goblet squats
Run to last cone and back
20 coupon swings
20 coupon presses
20 coupon rotating lunges
Run to last cone and back
20 coupon swings
20 merkins on block
20 rack lunges
Run to last cone and back
*Each Pax owes 20 BBSs
Mary:
20 flutter kicks
20 reach ups
Moleskin: Failure of Willpower
Gym Resolutions and Willpower: Many people crowd the gym with New Year’s resolutions, but most quit within two months due to unrealistic expectations and the failure of willpower.
Studies on Self-Control: Research shows that those who rarely face temptations exhibit better self-control, while those exerting constant self-discipline feel more exhausted and achieve less.
Effective Discipline Strategies: Success in self-control involves avoiding temptations rather than confronting them, using metacognitive tactics to manage focus and reduce decision fatigue, as exemplified by Navy SEAL training during Hell Week.
Hell Week Experience: Hell Week starts with gunfire on a Sunday at 2 AM and involves continuous, intense physical exercises with no sleep until Friday.
Challenges: Trainees endure running, pushups, cold ocean immersions, and log carries, repeating the drills all day and night.
Critical Moment: By Tuesday morning, exhaustion and stress peak, leading some to quit. Successful trainees focus on immediate tasks rather than the entire week’s challenges, demonstrating effective self-management and mindset.
Date: Tuesday, 7/2/24, 5:30am
AO: #ao_ground_zero
PAX: @Sparrow, @TBTF, @Da Vinci
Q: @Stock boy
FNGs: 0
Total: 4
WOR: Copperhead squats, picking daisies, Abe Vigodas, Copperhead merkins, lat stretches, Michael Phelps
Thang1: Scout run short loop. When the last pax gets to the front, everyone does 2-is-1 merkins in cadence by that pax..
Thang2: Dora: 100 thrusters, 200 skull crushers, 300 curls, 400 goblet squats.
Moleskin: Challenge yourself to do a service for others
COT: @Sparrow’s contacts in the middle east dealing with a cholera outbreak.
F3 Wheaton 