Date: 2025-12-20
AO: ao_flat_earth
Q: T.B. ,
PAX: Cheese, White Noise, Oompa, Bloomer, Katniss, DQ, Wagyu, Jolly, Shiplap, Banks, Candyland FNGs: None
COUNT: 12
WOR:
SSH x20
Down & Back
The Thang: you know the drill…
Moleskine:
Romans 12:18 – “Do all that you can to live in peace with everyone.”
COT:
Oompa wisdom for potential job opportunity, unspoken needs of PAX
Tags: ao_flat_earth, Cheese, White Noise, Oompa, Bloomer, Katniss, DQ, Wagyu, Jolly, Shiplap, Banks, Candyland
Date: 2025-12-18
AO: ao_tar_pit
Q: DQ ,
PAX: Samsonite, Panhandle, SAGA, Big Mac, Beaker, Stock boy, Dr. Phil, Bloomer FNGs: None
COUNT: 9
WOR:
– SSH
– Abe Vigodas
– Arm circles
– Copperhead squats
– Copperhead merkins
– Runners stretch
The Thang:
DORA
– Partner 1 goes down the ramp. One way you move coupons, one way you run without coupons. Either rifle carry 1 coupon or farmer carry 2 coupons. – Partner 2 makes progress on the following exercises
– 100 burpees
– 200 merkins
– 300 squats
– We stopped the DORA when everyone finished merkins
Spittoons
Twist: rotate round the circle with 1 PAX at a time taking a break to do 5 burpees • Bicep curl – 400x
• Shoulder press – 300x
• Skull crushers – 400x
DQ’S PHYSICAL THERAPY
• Hip curls
• Marches
• clam shells
• canoe flappers
• dead bugs
• toe tap planks
Moleskine:
Just keep swimming
COT:
happened
Tags: ao_tar_pit, Samsonite, Panhandle, SAGA, Big Mac, Beaker, Stock boy, Dr. Phil, Bloomer
Date: 2025-12-13
AO: ao_mastodon
Q: Too Big To Fail (TBTF) ,
PAX: Bloomer, Stock boy, Too Big To Fail (TBTF)
FNGs: None
COUNT: 3
WOR:
SSH, Motivators, T-Bone Burpees, Abe Vegodas, Copperhead Squats
The Thang:
5 stops around perimeters of AO
Each stop consisted of a 5-minute min-Tabata session of a various movement
Movements were based on the BOMBS routine (Burpees, Overhead Press, Merkins, BBSUs, Squats)
Ended with 6MOM
COT:
Prayers fo rthe paths our kids will take in life and the hope that we as men have provided the best guidance we can to them
Tags: ao_mastodon, Bloomer, Stock boy, Too Big To Fail (TBTF)
Date: 2025-12-16
AO: ao_dark_room
Q: Dumpster ,
PAX: Beaker, Toto, Manhole, Dumpster
FNGs: None
COUNT: 4
WOR:
Ho Ho Ho – Sia
SSH
Squats
Trunk twisters
Running arm Circles – forward
Running arm Circles – backwards
SSH
Imperial walkers
Mountain climbers
Squats
The Thang:
Ding Dong Merrily on High/ Good King Wenceslas – Joshua Messick
In Circle Stretching
God Rest Ye Merry Gentlemen – Pentatonix
In Circle – All do SSH’s and 2 pax with cat litter do 20 squats then pass clockwise
Elf’s Lament – Barenaked Ladies
In Circle – All do Lunges or squats and 1 pax carries Cat Litter around circle, then next person, continue
Christmas All Over Again – Tom Petty & Co
In Circle – All do Leg lifts or box cutters and 1 pax does 20 push ups on cat litter boxes – then rotate to cat litter to switch – clockwise
Run Run Rudolph – Chuck Berry
Shuttle run to first cone and back, then 10 BBSUs, Shuttle run to 2nd cone & back, then 20 BBSUs, then to 3rd cone & back then 30 BBSUs
>Mosey to the shelter / wall
The Restroom Door Said Gentleman – Bob Rivers
Wall Sit and pass the kettle bell
Christmas in Hollis – Run D.M.C
20 monkey humpers, 20 merkins,
20 BBSUs – repeat
>Mosey to Skate Park
12 days of Christmas – Relient K
Bear Crawl to fence, crab walk back
12 Freddy Mercuries (4 is 1) – repeat
Angels We Have Heard on High – Lost and Found
Raggedy Andys then March w high knees on Gloria
>Mosey back to parking lot and form circle
We Wish You a Merry Christmas – John Denver & Muppets
And
O Come All Ye Faithful
Plank ups, 1 pax does 20 heavy cat litter lifts- rotate clockwise
Moleskine: Be open to things that are new and different… try and appreciate different styles, perspectives, and personalities.
COT: silence (merits or quiet prayer)
Tags: ao_dark_room, Beaker, Toto, Manhole, Dumpster
Date: 2025-12-16
AO: ao_flat_earth
Q: Cheese ,
PAX: Cheese, Gummi Bear, Bloomer, Jolly, Banks, Shiplap, Candyland, Pine tar FNGs: None
COUNT: 8
WOR: SSH and Down and Back
The Thang: Ultimate Frisbee 4 v. 4
Moleskine: Gratefulness for the PAX during the winter months
COT:
Tags: ao_flat_earth, Cheese, Gummi Bear, Bloomer, Jolly, Banks, Shiplap, Candyland, Pine tar
Date: 2025-12-12
AO: ao_ground_zero
Q: Crack ,
PAX: Mr. Bean, Pacecar, LeMond, Panhandle, T-bone, Mr Roboto, Manhole, Flower Boy, Dr. Phil, Cameron Williams (F3 Endo) FNGs: None
COUNT: 11
WOR: SSH, Abe Vigodas, stretch OYO
The Thang: Run/ruck, headed south towards a light show recommended by Endo.
Moleskine: poached from F3 Nation Slack:
COT: prayed
Tags: ao_ground_zero, Mr. Bean, Pacecar, LeMond, Panhandle, T-bone, Mr Roboto, Manhole, Flower Boy, Dr. Phil, Cameron Williams (F3 Endo)
Date: 2025-12-15
AO: ao_tar_pit
Q: Manhole ,
PAX: Jolly, T-bone, Katniss, Panhandle, Manhole
FNGs:
COUNT: 5
WOR: Sure
The Thang: Exercises around the school
Moleskine: Your kindness opens doors
COT: IYKYK
Tags: ao_tar_pit, Jolly, T-bone, Katniss, Panhandle, Manhole
Date: 2025-12-13
AO: ao_tar_pit
Q: T-bone ,
PAX: Homie, Panhandle, Da Vinci, Beaker, Big Mac, Portage, LeMond FNGs: None
COUNT: 8
WOR: Motivators, AV’s, Arm Circles, Runners Stretch
The Thang:
1) 5 Alive with Merkins, Squats, Shoulder Taps, Lunges and Burpees. With a partner alternate travel with 60-80# sandbag carry
2) sandbag throw – up the ramp while partner does 3 burpees at the bottom and relieves partner
3) Dora style – partner repeats 5 sandies, 5 sandbag squats, 5 sandbag thrusters, 5 inverted rows while partner runs the hamster wheel. 4) Mary up to 42 ( Homie’s age) or a factor thereof.
Moleskine: A written eulogy is approximately 175 words. What words do you want written about you? Focus on those things.
COT: Panhandle friend with cancer and related complications. Portage mom recovery, T-bone ‘s friends cancer disgnosis, those do whom the season is difficult and painful.
Tags: ao_tar_pit, Homie, Panhandle, Da Vinci, Beaker, Big Mac, Portage, LeMond
Date: 2025-12-14
AO: ao_flat_earth
Q: Jolly ,
PAX: Hypotenuse, Velveeta, White Noise, BigBlue, T.B., Tortuga, Bloomer, Oompa, Shiplap, Candyland, Gummi Bear, Hershey FNGs: None
COUNT: 13
WOR: SSH/Down and back
The Thang: Ultimate without Cheese
Moleskine: 99% of doing hard things is showing up. Don’t skip the last 1% ( Cheese)
COT: White Noise and Velveeta with babies on the way.
Tags: ao_flat_earth, Hypotenuse, Velveeta, White Noise, BigBlue, T.B., Tortuga, Bloomer, Oompa, Shiplap, Candyland, Gummi Bear, Hershey
Date: 2025-12-12
AO: ao_flat_earth
Q: Cheese ,
PAX: Cheese, Gummi Bear, Bloomer, Candyland, Jolly, Shiplap, Tortuga, White Noise, Homie, Samsonite, Oompa, Pine tar, Katniss FNGs: None
COUNT: 13
WOR: SSH and Abe P. and Down & Back
The Thang: Ultimate Frisbee
Moleskine: Grateful for newer PAX to the AO to play frisbee
COT: White Noise family and Jolly brother
Tags: ao_flat_earth, Cheese, Gummi Bear, Bloomer, Candyland, Jolly, Shiplap, Tortuga, White Noise, Homie, Samsonite, Oompa, Pine tar, Katniss
F3 Wheaton 