Death by Skinny Runner
PAX: @Tortuga @Double Dip @SAGA @Jolly @Spit Valve @Carsten Schumm (First Gear) @Panhandle @8-Track @T-bone @Crocket (FNG welcome, Respect, respect!)
WOR: Arm circles, Michael Phelps, goof balls, walk, jog, around the track.
100 Gas Pumpers (Knees to Chest)
50 Jump Rope
1 mile run
25 Hello Dollies
50 Jump Rope
25 Hand Release Merkins
50 Jump Rope
25 Leg Raises
25 Jungle Boi Squats – 2 spoons style
50 Jump Rope
25 4-count flutter kicks (watch the video)
25 Bonnie Blairs (hard way – right leg and left leg counts as 1)
50 Jump Rope
100 Big Boy Sit-ups
50 Jump Rope
1 mile run
@T-bone substituted the rower for the laps. Top time 38:30.
COT: prayers for injured PAX: @Banks @Da Vinci @T-bone @Big Mac. Big Mac’s doctor’s appointment went well. They think it’s a torn abdominal muscle. Rest should make it well.
Moleskin: Greater love has no one than this, that someone lay down his life for his friends. This doesn’t just mean dying. We can give up what we want: a great score for IPC, a night out with friends, a place in the checkout line. These small sacrifices for others also show the heart of Christ who gave up everything for us. Be willing to give up some of your wants for others’ benefit.
Backblast: Mrs. Burns, IPC week 3
PAX: @Tortuga @LeMond @SAGA @Jolly @wet burrito @Carsten Schumm (First Gear) @Panhandle
WOR: Walk, skip, stretch around the parking lot, T-bone burpees.
This WOD is dedicated to Kathleen (M of Burns from F3 Puget Sound), who courageously battled pancreatic cancer for 571 days until August 21, 2022.
(5 Rounds, 7 Exercises per round + 1 additional run)
20 Overhead Coupon Presses
20 Goblet Squats
After the 5th round, run another 400M, for rep #571.
Your score is your time.
Our times ranged from 35:35 to 42+ minutes. @Carsten Schumm (First Gear) broke Tortuga’s respect coupon on his first round of blockees. @Jolly graciously sacrificed his coupon for him to finish.
COT: Prayers for First Gear’s grandma who is still working through the death of her husband of 57 years. Lemond’s M is at week 18 in her pregnancy. Prayers for continued health.
Moleskine: Be an encourager. Write a note to someone you care about. Pens and post its were provided and utilized.
Backblast: Belle Ringer, IPC week 2
PAX: @Tortuga @LeMond @SAGA @Big Mac @T-bone @Jolly @wet burrito @Da Vinci @Carsten Schumm (First Gear) @Panhandle @Bo-Peep @Spit Valve
WOR: arm circles, Michael Phelps, etc. OYO
Format: AMRAP for 45 minutes
Set-Up: Make a 5-point star with each point of the star being 25 yards away from the center.
Five Blockees. Rifle carry to cone 1 and perform 10 “We’re Not Worthy”. Farmer carry back to center.
Five Blockees. Rifle carry to cone 2 and perform 15 Goblet Squats. Farmer carry back to center.
Five Blockees. Rifle carry to cone 3 and perform 20 Overhead Triceps Extensions. Farmer carry back to center.
Five Blockees. Rifle carry to cone 4 and perform 25 KB Swings. Farmer carry back to center.
Five Blockees. Rifle carry to cone 5 and perform 30 Curls. Farmer carry back to middle.
Each round is 125 total reps.
@Big Mac got in 632 total reps. @Jolly was right on his tail.
Workout was completed with a background of non-stop nineties music. Thank you, @T-bone.
COT: Prayers for Ivy, and Tbone’s neighbor with cancer. Praise for the job offer coming @LeMond’s way today. We look forward to hearing how sweet the deal turns out!
Moleskine: Write a note to your wife. It’s easy, and encouragement is so important for our M’s. Post-its and pens were distributed and utilized.
Backblast: IPC Week 1
PAX:@Tortuga , @Spit Valve@T-bone@8-Track@Panhandle@wet burrito@Jolly@SAGA@Big Mac@Sparrow@LeMond @firstgear
Care Bear Squared
WOR: ssh, goof balls, copperhead air squats, arm circles
Four cones in a square, 25 yards apart.
Start at cone 1, bearcrawl to cone 2 and perform 25 air squats.
After the squats, bearcrawl to the left to cone 3 and perform 25 merkins.
After the merkins, reverse bearcrawl to cone 4 and perform 25 big boy sit-ups.
After the big boy situps, bearcrawl to the right to cone 1 and perform 25 burpees.
AMRAP for 45 minutes
COT: prayers for @LeMond’s job search, @T-bone’s 2.0 in Costa Rica, Sweet Treats turns 23.
Moleskine: Philippians 4:6+7: Do not be anxious about anything, but in everything, with prayer and petition, with thanksgiving present your requests to God. And the peace of God, which transcends all understanding, will guard you hearts and your minds in Christ Jesus.
Luke 6:25: Out of the overflow of the heart, the mouth speaks.
Proverbs 18:6: A fool’s lips walk into a fight, and his mouth invites a beating.
PAX: @Tortuga , @Katniss @T-bone @8-Track @Panhandle @wet burrito @Jolly @SAGA @Giggles
WOR: goofballs, mountain climbers, arm circles, slow merkins
The Thang: Hauled coupons to far side of the track and lined up.
Coe – 5 rounds:
Brenton – 3 rounds:
100 foot bear crawl out
100 foot burpee broad jump back
Perform 3 burpees and then 5 broad jumps
Coe – 5 rounds:
Final finisher was under 30 minutes. Perfect thruster form was hard to maintain over the course of 200 reps.
Moleskine: From Kirk Franklin:
“The biggest fear is that the resurrection was not complete.
The biggest lie is that this life is all that there is.
And so we live in a fear of believing that God’s work is not complete.
The problem of not having confidence in the resurrection is that we don’t know that in the end we will live again.
But I want you to know that the pain you face is temporary.
The cancer you face is temporary.
The disease you face is temporary.
Because every believer that’s washed in the blood of the lamb will live to live again. How many of you know that this is not the end for the child of God?
This is only just the appetizer for the main meal.”
This life is only just the Warm O Rama for the main Thang. Live in that freedom.
COT: Prayers for @Banks and his surgery today, @SAGA‘s 2.0, Stupe, going through some hard things, and Tortuga’s 2.0, Anna, at college with Covid.
Backblast: Poison Pill Remix
PAX: @Panhandle @wet burrito @Shiplap @Spit Valve @Tortuga @8-Track @Bloomer @T-bone @Giggles @Big Mac @Da Vinci @Spokes
Warm-o-Rama: ssh, arm circles, T-bone burpees, stretch legs as needed
Thang: Three teams each had a jug of water and some chalk. At the top of the stairs and at the spa were stations, each at the top of a staircase or the ramp. When a team arrived at a station they had to do what was written there. If there was only one thing, each PAX did 30 reps. If two things were written, they did 30 of one and 20 of another, their choice. If three things were written, they did 30, 20, 10. Earned a point, erased the three things with their water.
After you completed whatever reps were required, your team added a new exercise to the list, or if you have just erased a set of three, you begin anew by writing the first exercise for the new list. Teams do not do the thing they have written, unless it’s still there upon their return. They then go back down the way they came and go to a new station.
T-bone stayed at the top, did 30 reps at a station (his choice) then moved the coupon. If you arrived at a station and the coupon is there, each team member had to do 5 blockees in addition to the other reps.
Some rules were modified on the fly since the planned area with five stations was blocked off and we had to make do with three.
Moleskin: Realize how unbelievable blessed we are materially, emotionally, socially, spiritually. Don’t take it for granted.
Backblast: Friday Run Club
PAX: @8-Track @LeMond @Panhandle @Tortuga @wet burrito@Banks
Thang: Jogged south on the Prairie Path. Turned around. Returned. Got in a bridge hill or two at ground zero.
COT: Prayed for @LeMond’s job search, @Tortuga and @Panhandle both have 2.0’s starting college soon, thanks for bodies that work and F3.
Moleskin: Act like men. This section of our memory verse is sandwiched in between the phases, “stand firm in the faith” and “let everything you do be done in love.” That is what it means to act like men. The love Paul is referring to is the sacrificial love of Christ. That is what it means to act like men.
Backblast: Face off
Date: Thursday, 6/23/22
PAX: @Big Mac @Jolly (Respect) @SAGA @Da Vinci @Guilligan @Tortuga (respect) @Bigblue@LouGee @LeMond @Sparrow @Giggles @Noodles @Bo-Peep @T-bone (respect) @Katniss @Beaker @8-Track @Archive @maniac (FNG)
WOR: SSH, Abe Vigoda, arm circles, Micheal Phelps, T-bone burpees.
Thang one: race to the island. Team One went clockwise, Team Two went counter clockwise. Each team had to complete 90 pull ups and 90 squats before reaching the island by Dan Taylor Alley.
Thang two: KUBB
Each team had a king. The goal was to move your king to the other team’s bridge. You move it by standing broad jump. You earned a broad jump by traversing your own bridge on your hands with feet on the rail. You could also earn a jump by knocking down the opponent’s KUBB blocks with a toss of a baton. You earned a toss by completing 10 Apollo Onos or 20 American Hammers.
Thang Three: KUBB round two
Two bridge traverses + one jump. Ten hand release merkins or 20 squat jumps = one toss.
Mosey back to Hoffa.
Planks, high and low. Al Gore, Nolan Ryans.
COT: Archive’s M is pregnant and due in December. Continued prayers for the war in Ukraine.
Moleskin: Philippians 4:6+7
“Do not be anxious about anything, but in everything by prayer and petition with thanksgiving present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.”
Backblast: YDY Monday
Date: Monday, 06/13/22
PAX: @Big Mac @Cheese (Respect) @Jolly (Respect) @Panda Express @Jailbreak @TBTF @SAGA @Da Vinci @Shiplap @Panhandle (respect) @Tortuga (respect)
Warm-Up: Michael Phelps, arm circles, legs
The Thang: Some ran, some Murphed, some rucked, one walked with a beverage and a built in ruck.
Moleskin: If a doctor’s prescription could bring you:
- Longer life
- Better health
- More energy and resilience
- Less burnout, depression and anxiety
- More happiness, fulfillment and well-being
- More personal and professional success (including higher income)
- And, no harmful side effects
Would you take it?
Wonder Drug: 7 Scientifically Proven Ways That Serving Others Is the Best Medicine for Yourself – new book showing the above.
From Matthew 20: “But whoever would be great among you must be your servant, and whoever would be first among you must be your slave,”
Scan your orbit for the people around you in need of help, and go fill that need, as often as you can.
COT: @Jailbreak’s M is getting induced Tuesday! @Panhandle’s 2.0 is going to England for 7 weeks. @mucho leggo and @squirt are going to the Dominican Republic on Tuesday for a missions trip.
Backblast – Pick up the Six
PAX: @Tortuga @Hancock @Panhandle @Jolly @Panda Express @Banks @Bloomer @Da Vinci @Bo-Peep @Katniss @Shiplap @Zoro
FNGs: 1 @extension
SSH, tappy taps, Picking daisies, goof balls, copperhead squats, air thrusters
Thang: Five Alive, with modifications
First lamppost, one air thruster, second lamppost, two air thrusters, up to five. At five, go pick up the six.
Top four finishers shift to five thrusters with blocks, everyone else, sticks with air. Adding curls, one more per lamp up to five, pick up the six.
Top four finishers rifle carry, ten thrusters, 5 curls, adding blockees, up to five, pick up the six.
Top four double their blockees, adding bent over rows, pick up the six.
Finished adding block merkins.Grab a partner, farmer’s carry back to the flag using hands, not forearms.
COT: @Hancock looking for a place to rent, Ukraine, @Bo-Peep’s wedding, @Sparrow’s newest 2.0 and family.
Moleskin: Are there other areas in your life where you can pick up the six? If the dishes need doing, do you wait until the M gets it done, or do you help her out by giving her some reps? Look for ways to pick up the six in your life.