Warmorama: Follow the leader body scan to Meet me in the Morning

The Thang: With partner, keep doing single exercise while your partner summits Hoffa, runs to the path and back. Try to match your reps the next round.

Music is a combination of Blood on the Tracks (1974) with Slow Train Comin’ (1979)

When you Gonna Wake Up: Merkens

Shelter from the Storm: Culrs

Precious Angel: Curls

I Believe in Your: Rows

Buckets of Rain: Overhead Press

Slow Train Comin’: Dips

Change My Way of Thinkin’: Lunges

Tangled Up in Blue: LBCs

Moleskin: The last minute of When He Returns:

Surrender your crown on this blood stained ground, take off your mask
He sees your deeds, he knows your needs even before you ask
How long can you falsify and deny what is real
How long can you hate yourself for the weakness you conceal
Of every earthly plan that be known to man, he is unconcerned
He’s got plans of his own to set up his throne
When he returns

PAX present: @panhandle, @hotbox, @pandaexpress, @ralphy, @tortuga, @bloomer, @8track, @yankee, @bigmac, @saga, @aloha, @gummibear, @jolly, @banks, @crack, @katniss, @cookies, @davinci (Q)

Sweating to the Oldies (2000s)

On August 10th the reverse timeline began as we move through the decades.

After a warm up to Eminem’s Lose Yourself (full body scan following the Q, neck rolls, arm circles, tappy taps, goofballs) we gathered at the base of Hoffa for a millennium.

The Thang: First Pax to 100 runs to the hill and ends the exercise for all. On return Pax can resume said exercise or switch to Mary of his choice. Winner gets a 5 burpee penalty for next round but also gets to choose the next exercise. The set list:

Moleskin: Many refugees see our suburban world, jaded to the teenager, as paradise itself. What in your life could you stand to look at like a refugee?

COT: DaVinci (Q) Panhandle, BigMac, Hotbox, Jolly, Baker, Aloha, Drumline, TBTF, Cookies, Dottie, Blues Clues, Sparrow, Capn Crunch.

Appetite for Destruction Beatdown

November Rain Warmorama (Abe Vagodas, Tappy Taps, calfs & quads, arm circles, Michael Phelps)

Alternate exercise at your own discretion during each song. Mandatory AYG up hill when you choose once during each song

If you hear a bad word: 5 Blockees

Push yourself: “The Goldilocks Rule state that humans experience peak motivation when working on tasks that are right on the edge of their current abilities.” Atomic Habits, 237.s

Song: Welcome to the Jungle

Dollys & Derkins

Song: Nightrain

BBSU & Burpees

Song: Out Ta Get Me

Curls & LBCs

Song: Mr. Brownstone

Overhead Press & Outlaws

Song: Paradise City

Skullcrushers & Scissor kicks

Song: Think About You

Merkens & Mary of your choice

Song: Sweet Child O’ Mine

Burpees & Bonnie Blairs

Moleskin (timed to coincide with end of Welcome to the Jungle)

“Despite his severe misgivings about the faith in which he was raised, crosses dominate not only the UYI-era videos, but his image since then as well. These days he seldom appears on stage without an enormous cross necklace, an accessory which could be dismissed as a fashion statement, were it not accompanied by his outspoken affection for and collection of antique crucifixes. One can only presume that something about the central symbol of Christianity must have stuck with him. Fortune and shame may have eaten Axl alive, judgment and criticism may have dogged him inside and out, but apparently Calvary never lost its attraction. Not even the most toxic of religious upbringings, decadent of worldly indulgences, or protracted of psychological quagmires could strip it of its power.” -David Zahl (The Secret History of William Axl Rose)

Pax present: Jolly, Bloomer, Saga, Beaker, Tortuga, BOGO, Drumline, Ranger Rick, 8 Track, Capn Crunch, Panda Express, Panhandle, T-Bone, Katniss, Da Vincei (Q)

Frisbee Curlfest a.k.a. Disc School

Katniss, Shiplap, Milkduds, Jolly, Panhandle, Noodles, Whittler, Banks, Archive, Sparrow, Tortuga, Da Vinci (Q) showed up for the Frisbee Curlfest.

Warmorama: Motivators, Arm Circles, Windmills

The Thang: Skills were tested with rewards/punishments based on completion.

Moleskin (from James Clear’s Atomic Habits, but could just as well be from Romans 12:6)

Prayers of gratitude and intercession were offered. Good discussion about finding your strenghts at coffeeteria.

45 Caliber Workout

Present: Jolly, Tortuga, Aloha, Archive, Sparrow, Panda Express, Noodles, Bogo, Speedo, Drumline (FNG), Crack, Achtung, Beaker, Shiplap, Ranger Rick (FNG), Bloomer, Banks, Whittler, TBone, Babysitter.

Warmorama: Motivators, Abe Vigodas, Arm Circles (all in cadence)

The Thang: AMRAPs with 4 stations, equalling 45 reps at each station:

20 merkens, 5 pullups, 20 BBSU

15 swerkens, 20 dips, 10 Bonnie Hurleys

10 picnic press, 35 LBCs (in retrospect, 2 should have been one)


COT: As we have passed the summer solstice, we contemplated that as the days get shorter, this converges with John the Baptist’s signature saying, “I must decrease, He must increase.” In the second half of life it is less about us and more about others and God.

Prayers for Chicago, Haiti, Noodle’s M, Traveling PAX, and others.

We have drone coverage today courtesy of Sauron/Big Brother.


The PAX: @bloomer, @banks, @tortuga, @wetburrito, @binford, @TBTF, @Jolly, @bigmac @milkduds, @whittler, @aloha, @shiplap, @panhandle, @katniss, @davinci (Q)

Warmorama: Side straddle hops during Kook and the Gang’s Celebration with Burpee at the word “Celebrate.” Arm circles, Tappy taps, quad and calf stretch.

The Thang:

Run 100 yards, 10 merkens, 90 yards, 10 merkens, 80 yards, 10 merkens and so on.

Ultimate Frisbee with an added FutFall-inspired dimension (penalty burpees on interceptions).

Destroy your core (ab exercise of choice for 2 minutes)

Moleskin: “The wonderful Danish writer Isak Dinesen once suggested that there are three occasions for happiness in human life: when there is an excess of energy; during the cessation of pain; and when we possess absolute certainty that we are doing the will of God. The first of these belongs mostly to youth, and the second is, by definition, brief. The third, however, is open to anyone at any and all times.” (Robert Johnson, Balancing Heaven and Earth, p. 276)

COT: Prayers extemporaneous style, especially for the safe delivery of baby Babe.

Beer Suckers (Black Ops #1)

Six PAX (@Binford @Beaker @TBTF @Banks @Davinci @Jolly) showed up for the first Black Ops event of the summer, which involved a lollipop/sucker shaped ten mile run from Two Brothers brewery around McKee Marsh and back. The slow group’s lollipop was somewhat consumed as we only made it a third of the way around the marsh. Still, we all went basically ten miles.

Two of us may have suffered hotflashes after the workout. This may not have been wise, but it was clearly CSAUP (completely stupid and utterly pointless). Perhaps the next Black Ops should not be as grueling. Still, six of these (including any Black Diamond workouts) qualifies for a coveted end of summer prize. @Shiplap appeared at the brewery to show support, and somehow @Beaker managed to lead a Q the next morning at 5:30AM.

Jacques Q-steau

Jacques Cousteau sails again in new film | France | The Guardian

Warmorama to “Calypso” by John Denver (song about Jacques Cousteau), but the rain caused equipment malfunction.

The Thang: Run around A.O. led by Jacques Cousteau. When wildlife is spotted, at Jacques’ discretion an exercise is assigned to said animal (and remains on that animal for duration of workout). After Jacques called exercise Jacques status transfers to next PAX in line, who leads the group until he identifies the animal/exercise of his choice.

It was a nice way to see the full AO in the rain.

Moleskin: “Of course the festival of rain cannot be stopped, even in the city. The woman from the delicatessen scampers along the sidewalk with a newspaper over her head. The streets, suddenly washed, became transparent and alive, and the noise of traffic becomes a plashing of fountains. One would think that urban man in a rainstorm would have to take account of nature in its wetness and freshness, its baptism and its renewal.” -Thomas Merton, Rain and the Rhinoceros in Raids on the Unspeakable

COT: @Banks aka Jacques, @Katniss aka Jacques, @Panhandl aka Jacques, @Milkduds aka Jacques, @BigMac aka Jacques, @Tortuga aka Jacques, @DaVinci aka Jacques Q

Prayers for @Tortuga’s M & @Saga

Handrolled 90s Glory

A rosy-fingered dawn greeted the PAX who gathered for a beatdown set to 90s music, freshly imported from actual compact discs that were listened to in the 1990s.

Warmorama: Sidestraddle hops during Live’s “I Alone” with a burpee for “I Alone.” Arm circles, Daisy pickers and calf stretches.

The Thang: PAX choose two cards from the dexicon, do the exercise (number card = 30+, royal = 50, Ace + 100). After two cards completed, sprint to goal post, job 75% to the chair placed half way, jog the rest of the way. Repeat. The 90s glory kept drawing the runners back to the deck.

Moleskin: F3 talks about “the Warrior” (mentioned previously), so we discussed “the King” from Rohr’s From Wild Man to Wise Man:

The calm king sitting on his throne is the archetype of centeredness and security within himself. He is, therefore, a symbol of fertility and creativity within himself. To be in the king’s good graces is to be at the core. The king in a man is secure neough to recognize, affirm and bless goodness when he sees it inn others. he is not threatened by the growth or maturity of others, because he knows and loves who he himself is. You cannot threaten the king because he does not need you, or even need your admiration. He is the principle of healthy autonomy and very clear boundaries. the greater the king, the bigger the realm he is able to hold together. Some are kings for their own limited racial group, some hold together a “rainbow coalition,” others preside over the whole domain and hold it together in unity. Thus Christians rightly speak of Jesus as “King of kings” because his universal rain “falls on the good and bad, the just and the unjust.”

COT: Cooper, mothers, FIA sister group, Dr. Phil’s boro, Saga’s friend, Big Mac’s students.

NOR: (can anyone tell me what NOR means? I think it means people who showed): FNG: @Draper, @Banks, @SAGA, @Banks, @Beaker, @BigMac, @Katniss, @Shiplap, @Tortuga, @Panhandle, @Jolly, @DaVinci Q

Bonus: Summary of coffeteria discussion: We discussed the extreme stress of football coaching culture (and American work culture in general), the cost to families, and the sacrifices necessary for “greatness,” sacrifices that are often not worth it. Better a whole person perhaps than to give it all to exceed in one area.

Friday Ruck/Run Club

The PAX emerged at AO Ground Zero for a ruck club, with a few who could not handle the intensity of rucking opting for a run. Present were @noodles, @shamu, @panhandle, @T-bone, @tortuga, @SAGA, @cookies, @banks, @shiplap, @drphil, @tortuga, @jolly, @davinci (q)

Warmorama: Tappy Taps in cadence (done correctly).

COT: Prayers for @noodles interviews and for @banks travel.

Moleskin: One of the F3 books is subtitled “the unshackling of the modern day warrior.”

This language terrifies some who think it will endorse patriarchy, the unjust rule of men over women. It certainly can. But a better word for that is actually puer-archy, the rule of boys, for real men seek the flourishing of women. The answer to the wrong kind of warrior (“toxic masculinity”) is not the SNAG (“soft New Age guy”) but the mature warrior. One book puts it this way:

“If we are accessing the Warrior appropriately, we will be energetic, decisive, courageous, enduring, persevering, and loyal to some greater god beyond our own personal gain…. If we are accessing the Warrior in the right way, we will, at the same time that we are ‘detached,’ be warm, compassionate, appreciative, and generative. We will care for ourselves and others. We will fight good fights in order to make the world a better and more fulfilling place for everyone and everything. Our war-making will be for the creation of the new, the just, and the free” (95).

One of the authors of that book’s life ended tragically, which remains an important warning. Rohr has a good Christian version of the same material that I really enjoyed, but I personally think Robert Johnson’s He (including the follow up volumes She and We) are the real classics of the genre. In any case, stay tuned for upcoming service opportunities for “the creation of the new, the just, and the free.”