Thang 1: partner workout—1 PAX runs to pool house while other farmer carries coupons until runner returns & switch until both are at pool house…suicides while waiting for the six & in honor of Ground Hog’s Day, when all have made it, we did it again back to the flag
Thang 2: 56 flutter kicks in cadence
Thang 3: parking lot 11s with Blockees & Curls
Thang 4: run around obelisk and sprint back to flag
Thang 5: 1 minute of plank with a slow full-motion 5 merkins to close
MOLESKIN
Hebrews 10:23-25 – 23 Let us hold fast the confession of our hope without wavering, for he who promised is faithful. 24 And let us consider how to stir up one another to love and good works, 25 not neglecting to meet together, as is the habit of some, but encouraging one another, and all the more as you see the Day drawing near.
COT: @Bloomer’s brother’s recovery and praise for ability to run and go back to work / @Pool Boy’s daughter, Naomi’s health
WoR: Motivators x 7, Picking Daiseys OYO, MMP x 10, Abe Vigodas x 10, Copperhead Merkins x 10,
Thang 1: At each Light pole you complete an exercise using BOMBS (Burpee, OH Clap, Merkins, BBSU, Squats) and increase by 5 reps each exersize starting at 5 reps for burpees. Ex Light Pole 1 – Burpees x 5, Pole 2 OH claps x 10……Once you finish all exercises you start back over at burpees but do 10 reps and then increase by 5 each exercise. Once you complete a round starting with 20 burpees you progress back down to a round with 5 burpees.
Moleskin: Just say yes. It is very easy when someone asks you to do something to say no, especially when it is busy and your kids ask for something. Try to say yes as often as possible
Backblast: Snow much fun Date: Saturday, 1/28/23 AO: #ao_tar_pit PAX: @Shiplap @wet burrito @Pool Boy @Tortuga @Big Mac @Double Dip @LeMond @Gummi Bear @Hershey @T-bone FNGs: 0 Q: @Tortuga Total: 10
Conditions: 18 degrees, no wind, untouched snow around the track. Perfect.
WOR: Imperial Walkers, copperhead merkins, wider, and wider still, Michael Phelps, Goof Balls, Abe Vigodas
Thang One: Laps around the track We stuck together for this one. Four teams. One PAX lay on their back in the sled with a coupon. Teams of three had one puller with the other PAX farmer’s carrying the other two coupons. Teams of two had the other PAX pulling and farmer’s carry one coupon. We switched when any PAX called out, “Switch”. The passenger PAX did reps while riding. We completed three legs each of chest presses, skull crushers, leg lifts, block ferkins, and modified monkey humpers – with hands on the coupon instead of ankles for stability.
Thang 2: Tug of War. Five on five. Two rounds. Short slow mosey around the track.
Thang 3: Relays Two teams of five. One PAX in the sled, legs up to allow a PAX to push him while he does chest presses. 30 yards out and back, switching pushers. While waiting to push, PAX completed squats, burpees, or hand release tuck jump burpees. Riders switched after four pushes (or so). One more round of tug of War.
Thang 4: jumps straight legged jumps – locked knees. All ankles and arms. hinge jumps – Slight knee bend, mostly hip hinge and arms. Squat jumps – Deep squat followed by explosive jump. Coupon high or higher.
Mary: Leg raise hold to failure, one legged plank to failure, other leg to failure. American Hammers, IC, 10 normal speed, 10 really slow.
Moleskine: Proverbs 19:20 “Listen to advice and accept instruction, and in the end you will be wise.” @Big Mac told me Thursday that I wasn’t getting down to 90 degrees on my squats. My sin nature wanted to get defensive and angry. Thankfully, I was able to accept his feedback. I started getting lower.
NOR/COT: Prayers for @LeMond and his M as their baby is due in February, Naomi is improving from her holiday illness but seizures are increasing, @Panhandle colleague gets test results back on Monday.
Coffeeteria: @T-bone ordered donuts on his phone before arriving. @Jolly beat him to it by skipping the beatdown (he had a race later) and arriving at Dunkin a little early. @T-bone’s donuts are paid for and will be served next Saturday. Hopefully they’re not too stale.
Backblast: 5 Alive with a twist Date: 01/17/23 AO: #ao_mastodon PAX:@Shiplap@Spokes@Stock boy@Crack@LeMond@Gummi Bear@Hancock@Da Vinci@SAGA@Jolly@Pool Boy@Dilbert@Tortuga@Panhandle@Beaker@bumble@Big Mac@Captain Crunch FNGs: 0 Q:@Shiplap Total: 18WoR
Side Straddles Hops x20, Wind Mills IC x 10, Arm Circles OYO, MMP IC x 10Thang 1 – 5 Alive – Push the 12The PAX completed the old school beatdown of 5 alive. PAX ran to light pole 1 and did one burpee, light pole 2 = 2 burpees, light pole 3 = 3 burpees until……..light pole 6 = 5 burpees and 1 star jump………light pole 11 = 5 burpees, 5 star jumps, 1 merkin…….light pole 16 = 5 burpees, 5 star jumps, 5 merkins, 1 dive bomber………light pole 21 = 5 burpees, 5 star jumps, 5 merkins, 5 dive bomber, 1 squat……..light pole 25 = 5 burpees, 5 star jumps, 5 merkins, 5 dive bombers, 5 squats.The 12 when finished worked back wards completing 10 burpees at every light pole until the caught up with the 6. Once they caught up with the 6 they did 15 burpees while the 6 completed their reps. A few PAX did over 250 burpees.Thang 2 – From the Pool house "All You Got" to the flagThang 3 – EMOM for 4 minutes
Burpees, BBSU, merkins – pick a rep count – many started with 5. Each minute increase a rep count until 4 minutes is up or you fail – then decrease by a repMoleskin
Have grace and be courteous to others. you never know what other people are going through.
PAX: @Jolly @Shiplap @Panhandle @wet burrito @Pool Boy @SAGA @Da Vinci @Tortuga @Big Mac @Bo-Peep @Katniss
FNGs: 0
Q: @Jolly
Total: 11
WOR: SSHs, ic, x20; arm circles and Michael Phelps oyo, picking daisies, 5 @T-bone burpees
Thang 1:
We dropped our coupons off at the spa and then did a lap around the school. We stopped at each staircase and did 5 burpees. In an effort to not injure ourselves we did not go up and down the stairs in the snow. By my count (sketchy at best) there are 11 staircases for a total of 55 burpees.
Thang 2:
We returned to the spa and circled up for some Copperhead exercises. Slow, in cadence, full range of motion reps.
Round 1:
10 Bent over rows
10 Squats
10 Curls
10 Overhead presses
10 Triceps extensions
After completing those 5 exercises we went down the hill did 10 burpees ran back up the hill and did 10 more burpees.
Round 2:
10 Big boy situps
10 Coupon merkins (led by @Shiplap)
10 leg lifts while holding coupon
10 Calf raises
10 Lunges (5 each leg)
After completing those 5 exercises we went down the hill did 10 burpees ran back up the hill and did 10 more burpees.
Round 3: repeat of round 1 followed by 5 burpees at the bottom and 5 burpees at the top.
Round 4: repeat of round 2 and then back to the flag.
Moleskin: It’s easy to become complacent in life and just go through the motions. Finds ways to challenge yourself whether it’s home life, work life or F3 life!
Prayer: Baby Ivy finally getting to go home. @Da Vinci’s friend.
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
Alligator Merkins
Broad Jump Burpees
Colt 45 – coupon curls, lower half, upper half, full
Derkins – 10
El Capitan – Deep lunges up Hoffa, touching hands to ground
Foxholes at top of Hoffa – 10 (sit up, roll to merkin, flapjack) Mosey back down to Coupons
Thang: The PAX chose from Wild, Mild or Child (concealed in envelopes – read saying and then do exercise)
Wild
Panhandle flutters to 60 “A beginner who is insulted and tolerates it is like a tree that is watered each day.” Isaiah 1 “The beginning of evil is distraction.” Poemen 43
Around the school with every staircase (burpee for early finish) “A beginner who is insulted and tolerates it is like a tree that is watered each day.” Isaiah 1
Sprint to goal posts, 70% back “Go and attach yourself to a person who fears God, and from your contact with that person he will teach you too to fear God” Poemen 65
Jacobs ladder (10x up the hill, increasing burpees, 1 – 10) “We see three physical activities with Abba Pambo: no food until evening every day, silence, and a great deal of handiwork.” Poemen 149
30 burpees “The beginning of evil is distraction.” Poemen 43
2. Mild
Panhandle Flutters to 40 “Do not entrust your conscience to somebody in whose heart you do not have confidence.” Poemen S 14
Around the school with every other staircase (burpees if you finish early) “If a person has humility, is indifferent to goods, and does not pass judgment, the fear of God comes to him.” Euprepius 5
Sprint to goal posts, 40% back “A person is as in need of humble-mindedness and of the fear of God as he is of the breath that comes out of his nose.” Poemen 49
Jacobs ladder (7x up the hill, increasing burpees to 1-7 ) “It is said of abba Pior that every day he started all over again” Poemen 85
20 burpees “Do not fulfill your own will; rather accept the obligation to humble yourself before your brother.” Poemen 157
3. Child
Panhandle Flutters to 30 “Deeds are good, but indifferent to posssessions is greater than all.” Theodore of Pherme1
Around the school with no staircases (burpee if you finish early) “A brother said to Abba Poemen, ’If I fall into grievous sin, my thoughts devour me and accuse me, saying ’Why did you fall?” The elder said to him: ’at whatever time a person fall into a misdeed and say, ‘I sinned,’ it is done with, immediately.” Poemen 98
Mozy lap “We do not need anything other than alert intelligence.” Poemen 134
Jacobs ladder (5x up the hill, increasing burpees to 1-7 ) “A person living with his neighbor ought to be like a pillar of stone: insulted but not getting angry; revered without becoming haughty.” Poemen S 11
10 burpees “Satan does not know by which passion the soul is worsted. He sows, but he know not whether he will reap; he sows some people with porneia, others with slanderous thoughts, and likewise with the rest of the passion and to whatever passion he notices a soul inclining, he fires it up.” Matoes 4
Moleskine: “If Moses had not led the sheep to a fold, he would not have seen what he saw at the bush.” Poemen S 8
F3 Wheaton 