Author: F3 Crack

The weather was crisp this morning, but the wind of the previous few days had abated. Near perfect conditions for some Ultimate Frisbee! PAX started wandering onto the field in one’s and two’s, and before we knew it there were 18!

Teams were split and the game commenced. Normal highlights, many mediocre passes and a few spectacular catches. In the end the better team won (or did they?)

Date: 3/3/25
AO: #ao_flat_earth
Q: @Crack (filling in for Tortuga)
PAX: @banks @candyland @cheese @crack @dq @dumpster @fiona @jack @jolly @lib @manhole @panda express @panhandle @shiplap @sparty @T.B. @TBTF @Velveeta
FNGs: 0
Total: 18

Moleskin: Be intentional with your words.
COT: Lifted up those who are sick.

AO Mastodon, January 20, 2025
Q: Crack
PAX: Ankles, Audible, Crack, DaVinci, Falsetto, Glowstick, Mr. Roboto, Panhandle, Samsonite, T-Bone, plus a brief showing by Portage

Conditions: -2F at Startex, Windchill values hovering around -15F

Warm-o-Rama: Side-Straddle Hops In Cadence, Abe Vigodas In Cadence, Mountain Man Poopers In Cadence, brief stretching on your own.

The Thang(s?): 5 PAX headed for Lawson Field to run some intervals, 4 PAX rucked up and wandered the area, and who knows what Da Vinci actually did. Portage decided he’d rather go lift weights. Lots of frosty whiskers, eye lashes and eyebrows were found at the end of 45 minutes!

Moleskin: Parenting doesn’t become easier or harder, it just becomes “different.” Focus on being the best parent you can.

Date: 1/9/24
AO: #ao_mastodon
PAX: @Bloomer@Captain Crunch@Crack@Dr. Phil@Gummi Bear@Hancock@Samsonite@Sparrow@Stock boy
FNGs: 0
Q: @Crack
Total: 9

Conditions: 34°F, light snow

Warm-o-Rama:
SSH IC – 20
Abe Vigodas IC – 10
Tappy Taps IC – 20
Bat Wings IC – 10

The Q tempted Sparrow out with the possibility of frivolity. What he didn’t mention was that we were starting with a Bataan Death March around the Crunch Mile! Single file mosey, last PAX drops and does 3 burpees then sprints to the front. Everyone got at least two sets of burpees.

We reconvened at the flag, picked up sleds, and headed to the base of Hoffa.

The PAX were separated into groups of 3. Each group had to complete 150 merkins, 300 BBSU, and 450 squats. Two PAX performed reps while the third ran up Hoffa and slid (sledded?) back down. Some did more reps than others, some spent more time sledding.

Once all the reps were complete, the Q called a Manrise (Sledrise?) PAX carried sleds to the top with the anticipation of sliding down. However, the Q decided we needed some more burn first. PAX formed a ring in plank position and performed the Merkin ring of fire (PAX hold plank, Q starts with 1 merkin, each subsequent PAX performs N+1 merkins until all have merkined. Round two was Q starting at 10 merkins, PAX perform N-1 merkins until back to start). Then all headed down on sleds or penguin slide. As we were near our time, we repeated the Sledrise minus the ring of fire before returning to the flag. Q then called 1 min Al Gore to wrap things up.

Moleskin: Almost one year ago the PAX of F3 Knoxville lost one of their men, Cardinal, during his VQ. Life is precious, don’t take it for granted.

PAX: bumble, Captain Crunch, Crack, Hancock, Pink Drink, Short Circuit, Stock boy
FNGs: 0
Q: Crack
Count: 7

Warm-o-Rama: Motivators (7), Abe Vigodas (10), Tappy Taps (10), Bat Wings (10). At this point several of the PAX wondered if I was repeating Noodles’ workout from Thursday… Willy Mays Hayes (10)

Mosey w/ coupons to Hoffa
The Thang: The ABC’s

1. Alligator Merkins
2. Broad Jump Burpees
3. Colt 45 – coupon curls, lower half, upper half, full
4. Derkins – 10
5. El Capitan – Deep lunges up Hoffa, touching hands to ground
6. Foxholes at top of Hoffa – 10 (sit up, roll to merkin, flapjack)
   Mosey back down to Coupons
7. Grave diggers – 10
8. Hand-release merkins – 10
9. Inch-worm bear crawl
10. Jackhammers – 2 is 1 – 10
11. Knerkins – Chuck Norris merkins – 10
12. LBCs – 50
13. Murder Bunnies – 25yds
14. No Surrenders – 20
15. Outlaws – leg circles – 10
16. Plank Jack’s – 20
17. Quiet – silent low plank 30 sec.
18. Ranger Merkins – 20
19. Star Jumps – 20
20. Thrusters – 20
21. Upright Rows – 20
22. V-Up Roll Ups – 10
23. Windshield Wipers – 10
24. X-Cross Sit Ups – 2 is 1 – 10
25. Yul Brynners – Carolina Dry Dock, Wide Merkin, Merkin, Ranger Merkin, Diamond Merkin, Crucible Merkin, Knerkins – 5!
26. Zombie Crawl up Hoffa

Mary: American Hammers IC – 10, Flutter Kicks IC – 20, Crunchy Frog IC – 10

COT

Coffeeteria: Good conversation about sports, bikes, and life at Tredwell Coffee

Date: 1/13/23
AO: AO Ground Zero ( W. Liberty Dr. and S. Carlton Ave, Wheaton)
PAX: Banks, Beaker, Big Mac, Crack, Double Dip, Hershey, Humpty, Jolly, Katniss, Panhandle, Pool Boy, Stock Boy, Topham, Tortuga, and Pacecar (canine)
FNGs: 0
Q: Crack (really Pacecar)
Total: 14 human, 1 canine

Backblasting run club can make for very boring reading. What did we do? We ran. It was dark. Humpty didn’t think it was quite as dark as it had been previously. Even though it was Friday the 13th, we didn’t see anything scary. Maybe it was too early for the ghouls to be out?

Date: 12/27/22
AO: #ao_mastodon
PAX: Captain Crunch, Crack, Dilbert, Hancock, Jolly, LeMond, Panhandle, SAGA, T-Bone, Tortuga
FNGs: 0
Q: Crack
Total: 10

Conditions: 5°F, partly to mostly cloudy, light breeze
GMI (Gloom Misery Index): 37

YHC decided to gift the PAX with one final Q for the year. Thoughts of ways to incorporate 3 French Hens crossed my mind for several hours last night, but alas, I couldn’t make it happen. Instead, we ended up with a classic Crack Q

Warm-o-Rama: SSH, Tappy Taps, Bat Wings, Michael Phelps

Thang 1: Our tour of the AO started counter-clockwise this time, in Bataan Death March style (last PAX drops and performs 5 burpees, then sprints to front of line). At the approximate half-way point we arrived at Dan Taylor Alley. This, of course, means Dan Taylors! After traversing the field in squat-lunge 4x pattern, we regrouped and continued our March. We arrived back at Hoffa right as YHC got to my second round of burpees, meaning all PAX got to perform 2 rounds.

Thang 2: The PAX counted off by 2’s, and separated into two groups. (Somehow we ended up with 6 Ones and 4 Twos. Not sure who couldn’t count…) The Ones started at Hoffa, bear crawling up to perform 10 burpees at the top. Meanwhile the Twos headed to the SHOP and performed 30 picnic table presses. The groups switched, and much mumbling was heard from both groups. Round two found PAX crab-walking up Hoffa, and round three saw them Bernie’ing up. Round three also switched things from table presses to atomic merkins.

Mary: With almost exactly 5 minutes remaining, the PAX circled up for American Hammers, Flutter Kicks, BBSUs, slow-cadence Merkins, and Crunchy Frog.

Date: 12/26/22
AO: #ao_mastodon
PAX: Captain Crunch, Crack, TBTF, Tortuga
FNGs: 0
Q: Crack
Total: 4

YHC grabbed the Q spot at the last minute, and encouraged the PAX to “eat, drink, and be merry, for tomorrow we RUCK!” Apparently that scared away some of the usual Monday PAX, because only 4 HIM showed up. Fascinating, as it was 28°F warmer at startex than it had been on my previous Q! Practically t-shirt weather, right?

After a short warm-o-rama of SSH, Abe Vigodas, and Merkins in cadence, we headed out at a moderate ruck pace. The plan was to stop at various points along the route for PT, but the mumble-chatter was so interesting that we never did. We ended up with 2.5mi, including several ascents of Hoffa.
Mary: raised ruck flutter kicks IC to wrap things up

Coffeeteria followed at County Farm Bagels.

Date: 12/23/22
AO: #ao_ground_zero
PAX: Beaker, Hershey, T-Bone, Toto, Tortuga, Topham, Crack
FNG’s: 0
Q: Crack
Total: 7

Conditions: -12°F, west wind 26mph, gusting to 40mph. Wind Chill values around -30-35°F
GMI (Gloom Misery Index): 51

Thang: We ran (with the wind at our backs) to the downtown parking garage, where we ran laps of the ramps, up to level 4, around the top, and back down again. The return run back to the start point was brutal!

Moleskin: We often focus on family and gifts during the Christmas season, but there are many who don’t have anyone or anything. Think of those less fortunate than you this season and look for ways to help them.

5 of the PAX decided to warm up with Coffeeteria at County Farm Bagels.

Date: 12/3/22
AO: AO Mastodon
PAX: Archive, Berry (FNG), Bloomer, Captain Crunch, Cheetah (2.0), Crack, Hancock, Maniac, Stock Boy, T.B.
FNGs: 1
Q: Crack
Total: 10

It was a chilly 22 degrees at post time, with a 20mph wind out of the south. Gloom Misery Index = 20

Warm-o-rama: SSH, Tappy Taps, Arm Circles, Abe Vigodas, Michael Phelps
Mosey

Thang 1: 11’s at the lightpoles (merkins/burpees)
Mosey

Thang 2: Dan Taylors (up to 7)
Mosey

Thang 3: Brief detour for some Mary – 20 BBSU, American Hammers IC – 20
Mosey

Thang 4: Circuit of Cootees – Split into 3 groups.
Station 1: 5 Pull-ups
Station 2: 10 Atomic Merkins
Station 3: 15 Picnic Table Presses.
Performed 5 rounds

Mary: Ring of Mary, each PAX calls an exercise. Q said 10 reps, most everyone listened. Captain Crunch had to go to 15…

COT

Several of us then headed to Tredwell for extended coffeeteria

Date: 10/27/22
A.O: AO Mastodon
PAX: Sparrow, Spokes, Archive, Panhandle, Jolly, Hancock, Babe, Da Vinci, Tortuga, Dilbert, Stock boy, Wet Burrito, 8-Track, Pool Boy, T-bone, Big Mac, Majorette, Jan Hus, Dogear, Jailbreak, Maniac, Crack
FNGs: 0
Q: Crack
Total: 22

Warm-o-Rama: SSH – IC 25, Willie Mays Hayes – IC 10, Mountain Man Poopers – IC 10, Mountain Climbers – IC 10, Bat Wings – IC 10 ea (FW arm circles, BW arm circles, seal claps, OH claps), Merkins – IC 10, Michael Phelps – OYO

Thang 1: Coupon 11’s – rifle carry coupon between light poles, blockees (descending) and derkins (ascending)

Thang 2: Farmer Dora – teams of 3, PAX #1 farmer carry two coupons to light pole and back, PAX #2 Bernie to top of Hoffa and performs 5 burpees then mosey back down, PAX #3 works on reps. Rotate through the 3 stations. 100 hand-release merkins, 200 big boi situps, 300 squats.

Sadly, we ran out of time before we could get to Mary.

Moleskin: I recently listened to a podcast talking with PAX from Metro, one of whom is the AO Q for AO Silver Bullet. This guy is 82 years old and still gets up and works out! Stay motivated, get after it, and hopefully we can still be doing this when we’re in our 80’s.

Podcast link: https://open.spotify.com/episode/1nECKbBG2OOtcDf40PQjtX?si=doFY4g0zRS-bQYtONIP1ew