IPC Week 0

Date: 8/31/22
AO: #ao_tar_pit
PAX: @Tortuga , @Katniss @T-bone @8-Track @Panhandle @wet burrito @Jolly @SAGA @Giggles
FNGs: 0
Q: @Tortuga
Total: 9

WOR: goofballs, mountain climbers, arm circles, slow merkins
The Thang:  Hauled coupons to far side of the track and lined up.
Coe – 5 rounds:

20 thrusters

20 merkins

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:

20 thrusters

20 merkins

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.

Dirty Mac Deuce and some of Seven of Diamonds

Date: Tuesday, 08/30/22
AO: #ao_mastodon
PAX: @LeMond @Tortuga @Panhandle @Da Vinci @Pat-Down @Majorette @Spokes @Jolly @Big Mac @wet burrito @Maniac @T-bone @Giggles @Hancock @Pool Boy @TBTF @Gummi Bear @Captain Crunch (AJ) @Beaker
FNGs: 0
Q: @Beaker
Total: 19

WOR: A quick lap around the parking lot, 15 ic mountain man poopers, 15 Moroccan night clubs, 20 bat wings, Michael Phelps oyo, 10 tappy taps, mosey to Hoffa with coupons.

Thang 1: My take on a Dirty MacDeuce
Pax complete a set of 3 exercises ic, 12 reps to a four count cadence, then recovered with a redrum. We completed four sets (and 3 redrums) and then moseyed to the baseball diamond.

Sets 1 and 3:
Curls for the gurls
Air Thrusters
Flutters with coupon extension

Sets 2 and 4:
Bent over rows
Monkey humpers
American hammers with coupons

Thang 2: 7 of Diamonds
PAX start at a base/plate, bear crawl to the next one, complete 7 diamond merkins, and repeat until the bases have been circled. We did not get to rounds 2-4. Mosey to Hoffa, pick up coupons, and return to the "flag."

Mary: 2 minutes of boat canoe in the parking lot.

Moleskin: Your role as husband and father is a unique gift. No one else has the access and ability support your M and 2.0s like you do. This a gift to you, and to them. Use it wisely when it is the least natural.


Date: Monday, 08/29/22
AO: #ao_mastodon
PAX: @Sparrow @T-bone (respect) @Low Tide @Shiplap @LouGee @Pool Boy (FNG WELCOME!) @LeMond @8-Track @Tortuga (respect) @Big Mac @Jolly (respect) @Da Vinci @Katniss @Panhandle @Archive @SAGA
FNGs: 1, @Pool Boy
Total: 16

Warm-Up: Mtn Climbers / Mtn Man Poopers / Arm Circles / Stretch OYO

The Thang:
Some ran
Some played pickle ball
The men did a beatdown with coupons: Redrum / lamppost journey – riffle carry to a lamppost & do 10 curls + 10 goblet squats and then rifle carry back to the previous lamppost and complete one blockee = 1 round…continue this sequence but add 1 blockee each time to come back – did the short loop until complete (ended with 10 blockees and a ton of curls and goblet squats while we burned our shoulders with endless riffle carries)

52 Flutter Kicks in cadence

Announcement 1: Check #fat-camp for the joys of Nancy
Announcement 2: IronPax begins on Wednesday!

Moleskin: Keep moving forward – make your falling backward a way of moving forward – you are never alone, remember the PAX

M.O.B.S.ter Beatdown!

Date: 7/9/2022
AO: #ao-mastodon
PAX: @Sparrow, @Deaddrop (2.0), @Eggdrop (2.0), @Bumble, @Jailbreak, @Maniac, @Jazz Handz, @TBTF, @Hancock, @Crack, @Noodles
FNGs: 0
Q: @Noodles
Total: 11

Unintentionally, the beatdown today was very IronPax like. There was chatter inquiring about IronPax and what it was. Hopefully, this beatdown answered some questions and motivated some PAX to challenge themselves in the coming month.

Warm-Up: Motivators x7, Arm Circles Forward/Backward, Michael Phelps, Yoga Squat (Malasala) position.

Thang 1:

Designated 400 meters around baseball field. The Pax completed the following:

Round 1: Merkins, Overhead Press, Burpess, Squats (x10 each), 1 lap (400m)
Round 2: Exercise Reps (20x each), 2 laps (800m)
Round 3: Exercise Reps (30x each), 3 laps (1200m)
Round 4: Exercise Reps (40x each), 4 laps (1600m)

MoM: Cobra to Upward Dog x10, Bird Dog x10, Two-Knee Twist Right/Leg

CoT: Prayers for @Bank’s and @SAGA’s health and recovery from injuries. @Jazz Handz’ friend and his health. @Maniac’s block party and establishing community with neighbors. Prayers for anything else that I may have forgotten.

Backblast: Pathbreaker

Date: 8/25/22
AO: #downrange Camera Park, as of yet unnamed AO, though AO Instagram is a front runner in my mind.
PAX: @Crack @Jolly @Toto @bumble @Noodles @Beaker
FNGs: 0
Q: @Beaker
Total: 6

Motivators (ic, x7), Arms across chest (oyo), Michael Phelps (oyo), Picking daisies (ic, x10)

Thang 1:
Burpee mile on the long trail. 12 burpees at every ~0.25 miles. 48 burpees total

Thang 2:
Break into groups of 3. One PAX starts at the Cooties, one PAX starts at the picnic tables with exercises, one PAX starts at the picnic tables for running. PAX 1 runs to the ninja warrior course, completes the course and then runs to the cooties to replace the PAX there.

At the cooties the PAX complete:
100 pull ups
300 merkins
500 lbcs

At the picnic tables the PAX complete:
200 table presses
400 dips
600 step ups

Moleskin: Try new things and take up new challenges.

COT: @Banks‘s knee, @LeMond‘s and @bumble‘s job search, @Crack‘s new class

Backblast: If it ain’t raining, we ain’t training.

Date: 08/25/2022
AO: #ao-mastodon
PAX: @Pat-Down, @Tortuga, @Archive, @Da Vinci, @Big Mac, @Katniss, @SAGA, @Majorette, @Panhandle, @Hancock, @Giggles, @Spokes, @Sparrow, @LeMond
FNGs: 0
Q: @LeMond
Total: 14
Pax braved the darkness and steady rain to mightily handle some coupons and spend time with Flora, Dora’s lazy, mean sister.
1. Warmorama:
* Windmills
* Tappy Taps
* Happy Jacks: 3 sets
* Arm circles
2. Pre-thang: at base of Hoffa
* 10 Absolutions
3. Thang 1:
* Partner coupon pass with thruster: 25 total
* Dips on picnic benches
* Bulgarian split squat on benches
4. Thang 2:
* Flora 1-2-3
a. Dora’s lazy, mean stepsister. All pax partner up, and grab a coupon, preferably of the 35 lbs CMU size (concrete masonry unit). 100 Merkins – P1 does 10 with feet on coupon. P2 holds plank with feet on his coupon. Flapjack.200 LBCs – P1 does 20 LBC holding coupon high on chest. P2 holds legs 6″ off ground, and extends arms w/ coupon over chest. Flapjack. 300 Goblet Squats – P1 does 25 goblet squats. P2 lowers to bottom of goblet squat w/ coupon, and holds. Flapjack.
b. Man rise to top after each round.
5. Thang3: Jack Webb and Mary
* Jack Webb push ups, each Pax leads 5
* Flutter Kicks
* Lizard Dance
* Writing Alphabet
* Swimmers
* Boat hold
* Rotating plank hold
“Do not judge, and you will not be judged. Do not condemn, and you will not be condemned. Forgive, and you will be forgiven.”
– Bible, Luke 6:37.

Backblast: Big Dora

Date: Thursday, 08/11/22

AO: #ao_mastodon

PAX: @Pat-Down @LeMond @Archive @Tortuga @Da Vinci @wet burrito @Jolly @SAGA @BigBlue @Guillighann @Sparrow @T-bone @Big Mac @Hancock @wanna @Arnold @dent @LouGee @Giggles @Katniss @Beaker

FNGs: 0

Q: @Beaker

Total: 21

WOR: Motivators (ic, x7), Arm circles (ic, both ways, x10), Abe Vigodas (ic, x10), T-Bone burpees (oyo, x5)


Pair up. While one partner performs an exercise, the other climbs Hoffa. For the trips up Hoffa, alternate sprinting and Bernie Sanders. Each pair must complete the following reps and exercises.

50 Coupon get ups

100 Derkins (Thanks @Katniss )

150 Overhead press

200 BBSUs

250 Curls

300 Goblet squats

Thang 2

Each PAX performed seal claps until @Tortuga completed 100, and then we sprinted up Hoffa


My network is strong and deeply supportive. Even in the light of that, I have learned again over the past two weeks the value of asking for help. Even if it is not your last resort.

Dr. Benjamin Lovaasen

Associate Professor

Chemistry Department

Wheaton College

Wheaton, IL 60187

(630) 752-7444

Poison Pill Remix

Backblast: Poison Pill Remix
Date: 8/10/2022
AO: #ao_tar_pit
PAX: @Panhandle @wet burrito @Shiplap @Spit Valve @Tortuga @8-Track @Bloomer @T-bone @Giggles @Big Mac @Da Vinci @Spokes
FNGs: 0
Q: @Tortuga
Total: 12
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.

OCR Training

WOR: Warm o Rama

Thing 1:

Traverse the cooties then complete all of these in 15 minutes. After you complete the list once, keep score of how many you go over.

Table Presses10
Parallel bar Dips10
Atomic Merkins10
Inverted Rows under the cargo net10
Pull ups7
Monkey bar sets2
Zipline ride 1 or 2 arms. (No legs)2
Traverse the swingset (under the swings, or along the top bar)1
Up Hoffa and back1

Big mac completed the list twice

Thing 2
Hit the list again in 10 minutes.


A two sided coin.
Side 1: It’s great to enter in to a game, even a dumb one, play by the rules and try to win. Wherever you are, be all there.

Side 2: But in the game of life, don’t let someone else assign the point values for your life. Salary may not carry as many points for you as a job with purpose, or living near the people you love. I sometimes forget just how free I am. I may spend a saturday rehabbing my house or cutting my grass, but I was equally free to use that time to go skydiving. Remembering that I am free to almost anything at any time makes my “obligations” more joyful, because I know I am choosing to fulfil them.

Longest Lake Loop

Backblast: Longest lake loop
Date: 8/3/2022
AO: #ao_tar_pit
PAX: @Katniss @Jolly @Panhandle @wet burrito @Shiplap @Bo-Peep @Spit Valve @Tortuga @8-Track @Bloomer FNGs: 0
Q: @Bloomer
Total: 10
Warm-o-Rama: squats, arm circles, Imperial Walkers, Abe vigoda, track runner stretch. Running drills: High knees, but kickers, karaoke
Thang 1: longest lake loop. jog around the lake and do 10 Burpee‘s for every bench you pass, 10 squats for every tree you pass that is 6 feet away from the sidewalk, 10 light pole push-ups. We completed the west side and north side sidewalks and jogged back to the hill. I think we could have completed the whole lake within 45 minutes. The east side of the lake was not as bad as the west. Lots of Burpee‘s and sweating by all.
Thang 2: On the Stoneledge near the hill we did 20 dips, 15 step ups, 15 Durkin‘s, held a deep squat for 30 seconds and sprinted up the hill. Thang 3. We finished with some light Mary and stretching.

Moleskin: It is a no-brainer to protect your spouse and kids from an outside threat or another person, but are we being mindful to protect our spouse and kids from our own shortcomings and sin.