4/6/21 – 5:30am @AO Mastodon – Partner Murph

17 Pax showed up on a glorious Tuesday morning.


Goofballs, Slow Merkins, Michael Phelps, Slow Squats, Abe Vigodas, Mosey to Cooties – to the never gets old “Rhinestone Cowboy” by Glen Campbell

The Thang:

Partner up to perform a double Murph (4 loops running – short (.75mile) or long (.95mile)), 200 Pull-Ups, 400 Merkins, 600 Air squats – one runs while the other knocks out calisthenics.

Many groups finished in ~35 minutes – way to go!

NOR: Babe, Banks, Beaker, Big Mac, Cap’n Crunch, Cheese, DaVinci, Gummi Bear, Jolly, Katniss, Panhandle, Saga, Shiplap, Sparrow, Tortuga, T-bone (Q), Whittler

Moleskin: Respect is earned – be worthy of respect in your home – treat your M like a queen, model healthy relationships, spend time with your kids. Don’t assume you will lose your teens – stay engaged – don’t create a self-fulfilling prophecy

COT: Prayers for Babe and family in the loss of his Grandfather – particularly his Grandmother who is alone after 67 years of marriage.

Backblast 3.2.21 AO Mastodon – Frenemies redux

16 Pax showed up on the last (hopefully) cold morning of the winter for a redux of Catniss’s Frenemies beatdown.

WOR: Goofballs, Slow Tappy Taps, Michael Phelps, Windmills, 10 Slow perfect form Squats – Mosey to start – all to Glen Campbells Rhinestone Cowboy.

The Thang:

You and your partner are both friends and enemies – aka FRENEMIES – today:

You are enemies because: Each round you’ll face off against your partner in a race to finish the assigned exercise.

Each round…
One partner will complete a high rep count of an exercise, while the other partner does a mix of cardio and lower reps. The partner who finishes first wins. Then you’ll switch and repeat. 
That set (i.e. 2 cycles) = a single round.  

Round 1:
Partner A: Does 50 burpees
Partner B: Runs to poolhouse, does 12 burpees, and runs back
-Flip and repeat-

Round 2:
Partner A: Does 100 Merkins
Partner B: Runs to poolhouse, does 25 Merkins, and runs back
-Flip and repeat-

Round 3:
Partner A: Does 50 coupon kettle bell swings
Partner B: Does 20 Murder Bunnies out (away from partner) and back (return to partner)
-Flip and repeat-

Round 4:
Partner A: Does 50 Thrusters w/ coupon
Partner B: Runs to poolhouse, does 20 squats, and runs back
-Flip and repeat-

Round 5:
Partner A: Does 100 Big Boy Situps
Partner B: Runs to poolhouse, does 25 Big Boy Situps, and runs back
-Flip and repeat-

Round 6:
Partner A: Does 15 Blockees
Partner B: Runs to poolhouse and runs back
-Flip and repeat-

NOR: Tortuga, Big Mac, Panhandle, Cap’n Crunch, Jolly, Beaker, Sparrow, DaVinci, Katniss, Bloomer, Crack, Cookies, Banks, Saga, Shiplap, T-Bone (Q)

COT: Encouragement to step outside our comfort zone to read things that we may not agree with and to put ourselves in other people’s shoes and not just seek confirmation bias in our intellectual, spiritual and social pursuits.



6 hardy Pax showed up today expecting cold and rain, but were surprised with a “dry” and balmy 45 degree morning.


Arm Circles

Michael Phelps

Arm Windmills

Tappy taps

Hamstring Stretch

The Thing:

PCP = Partner Coupon Party

A Murph Variant – teams of 2 complete a full Murph with some notable substitutions

Each Round = both run 1 lap, combine for 25 blockees, 50 derkins and 75 goblet squats

4 Rounds = 2 total miles, 100 blockees, 200 derkins, 300 goblet squats as a team

Most if not all groups finished by 6:10 and some got in a cool down lap and some extra planks

Wrapped it up with a 3 minute Mary EMOM – high plank, flutter kicks and side crunches

NOR:  Gummi Bear, Cap’n Crunch, DaVinci, Tortuga, Panhandle and T-bone (Q)

COT:  Prayed for the Orphans in Zimbabwe – specifically a 15 yo girl named Ayanda who is a good student and is in a loving home with her Grandmother.  Praise for Tortuga’s M testing negative for COVID.  Prayers for TG travel and the stress of an unusual holiday season.

Election Day 11.03.20 Campaign Trail @AO Mastodon

21 PAX showed up on election day to work together on the campaign trail.  It was great to see such a large group today – I like to think it’s all about camaraderie around the election but I also believe DaVinci’s jackpot challenge played a role.


Motivators – 4 count forever

Tappy taps

Mtn climbers


Michael Phelps

Arm windmills

7 teams of 3 sharing – 1 coupon per team

Drop off coupons at base of Hoffa then mosey to pull-ups.

Pull-ups – most plus fewest electoral votes

California = 55

AK, MT, ND, SD, VT, WY, DC = 21

Total = 55+21 = 76

Teams of 3 – 1 on pull-ups, teammates perform plank or Al Gores – rotate as needed

This one was pretty quick as several finished this in barely more than 1 round.

Electoral Victory Burpee Challenge – base of Hoffa – this one was a grinder!

270 combined team burpees for the win

Base of Hoffa:  1 teammate performs coupon jump over burpees in round 1, blockees in round 2, regular burpees in round 3 (and repeat).

Teammate 2 runs uphill and relieves Teammate 3.

Teammate 3 performs merkins until relieved then runs down the hill to relieve Teammate 3.

So one always running, one always doing merkins and one always doing burpees.

Count burpees only – Coupon stuffing was called twice in which burpees get double counted.

Finished with 3/4 mile loop run back to base of Hoffa.

NOR: Crash, Crack, SAGA, TBTF, Shiplap, Panhandle, Sparrow, DaVinci, Hotbox, Banks, Wet Burrito, Beaker, Gummi Bear, Big Mac, Cap’n Crunch, Tortuga, Jolly, Cookies, FNG/Cohiba/Nudo, Katniss, T-bone (Q)

COT:  Focus on election peace and civility and reminder that God is in control.  That we should pray for and love those with whom we disagree and try to walk in their shoes.  Shout out to Hope4theOrphan #hopemoves2020 to raise awareness for orphans worldwide and specifically in the city of Bulawayo, Zimbabwe which has been ravaged by AIDS, banana republic politics and the resulting economic devastation.

Backblast: 10/28/20, AO Tar Pit

13 PAX showed up for my VQ on a crisp dark morning – thank you!


3 count motivators (my favorite version)

10 count Tappy Taps

OYO hang and stretch

OYO Michael Phelps

OYO arm circles

10 slow Merkins in cadence

50m skip run

Mosey to start line for workout

Every Man Murph” – modified version of Hero WOD “Murph” (more running, a lot less pull-ups)

1 round = Run ½ mile (2 track laps), 3x (5 merkins, 10 sit-ups, 15 squats) so total of 15 merkins, 30 situps, 45 squats per round – breaking them up eliminates rest and keeps people moving the whole time.

Goal:  6 rounds (3 mile run, 90 merkins, 180 situps, 270 squats).  Set a 35 minute time cap to end at 6:15.

T-bones random playlist provided entertainment in the calisthenics area until the cold shut down the Bluetooth speaker (or someone didn’t like my music).

Several PAX finished and many completed 5 rounds – no one complained of being cold.

Name-O-Rama: Mose, TBTF, Wet Burrito, Da Vinci, Noodles (great to have Noodles show up in the midst of dealing with loss), Crack, Gummi Bear, Shiplap, Tortuga, Big Mac, Saga, Banks, T-bone (Q)

Circle of Trust: Discussed November Orphan Awareness Month and T-bones involvement with Orphans in Zimbabwe and a chance to raise awareness for so many less fortunate than us.  Lifted up Orphans the world over, Noodles loss of his father in Mexico and the challenges of mourning in a COVID world, prayers for Crack’s family as they mourn the loss of M’s grandmother as a matriarch and spiritual leader and example to many.

Love this Crew – it is a privilege to be a part of such a strong (in so many ways) group of men!