Category: Uncategorized

Date: 7/6/2023AO: #ao_dark_room
PAX: @Captain Crunch, @Best In Show, @Toto, @Noodles, @Beaker, @Tarzan, @LeMondFNGs:
Q: @LeMond

Total: 7

• Warmorama: 5 mins

  • Windmills

  • Side leg raises

  • Imperial Walkers

• Pre-Thang: Jacked Up

  • SSH x 20 4-ct IC

  • Seal Jacks x 20 4-ct IC

  • Plank Jacks x 20 4-ct IC

  • Crossover Squat Jacks (aka Deny Terio) x 20 IC

  • Smurf Jacks x 20 IC

• 11s: 1 coupon thruster, then 10 pullups

  • Cut short for time

• Leg Thang

  • Bulgarian Split Squats: 10 4-ct on each side

  • Wall sit for 1 minute

  • Wall leg raises: 10 4-ct on each side

  • Single-leg assisted squat.

• 1st Hill Thang:

  • Lunges up the hill with coupons up gentle side, murder bunnies down.

• 2nd Hill Thang: Partner up. Partner 1 does goblet squats while Partner 2 does Bernie Sanders up the hill, does 3 burpees at top. 4 Rounds.

  • At the top: 3 burpees

  • At bottom: Partner does 20 goblet squats, then holds Al Gore.

• 3rd Hill Thang: Murder bunnies up hill, then back to flag.

• Extra Thang: bucket brigade lunges with coupons: 8 4-ct on each side

• Moleskin

  • “Courage is not the absence of fear but rather the assessment that something else is more important than fear.” —Franklin D. Roosevelt

Backblast: 5 Year Manniversary
Date: Wednesday, 07/05/23
AO: #ao_tar_pit
PAX: @Samsonite @T-bone @SAGA @Pool Boy @Ankles @Banks
FNGs: 0
Q: @Banks
Total: 6Conditions: Hot and StickyWarm-Up:

• 7x Motivators
• Triceps Stretch
• Picking Daisies
• Slow Squats

The Thang: Lifting Heavy Things
I recently got a new toy (100# Medicine Ball) and wanted to put it to good use!We circled up and did the following reps and rotated when the pacer completed their reps:

• 6x Medicine Ball over the shoulder throws (Pacer)
• Sandbag bent over rows
• Dips
• Merkins
• Sandbag Squats
• Star Jumps

After 1 round, we lined up and passed the medicine ball to each other up and down the hamster wheelWe then moseyed around the school and did another round of reps replacing Merkins and Star jumps with Derkins and Mountain Climbers RespectivelyWe then headed back to the flag and did squats to the tune of "Flower" by MobyCOT: prayers for @Ankles family as they travel to Europe and for @Pool Boy and Naomi as she is home nowMOLESKIN: Perseverance pays off. Put your mind to something and stick with it and eventually good things will happen!

Date: Saturday, 06/24/23
AO: #ao_tar_pit
PAX: @Panhandle @Captain Crunch @SAGA
FNGs: 0
Q: @SAGA
Total: 3

Date: 6.22.23

AO: #ao_dark_room
PAX: @Captain Crunch @LeMond @Tarzan @Klinko, @Noodles
FNGs: 0
Q: @Noodles
Total: 5

WoR: Motivators x7, Goof Balls x15, Copperhead Squats x15, Batwings x15, Moroccan Night Clubs x15, Michael Phelps OYO

The Thang: TABATAs – Chest

TABATA 1 – WORK – 1 min/REST – 30 seconds

WORK – Incline Reverse Grip Merkins
REST – Squats
WORK – Kneeling Archer Merkins (R)
REST
WORK – Kneeling Archer Merkins (L)
REST
WORK – Chest Pullbacks (R)
REST
WORK – Chest Pullbacks (L)
REST
WORK – Slow Wide Merkins

TABATA 2 – WORK – 1 min/REST 30 seconds – Rinse and Repeat

TABATA 3 – WORK – 45 seconds/REST 15 seconds – Rinse and Repeat

.5 mile mosey around AO

MoM: Cobra Hold, Child Poses + R/L Tuck Under

Moleskin: When Life Feels Dark, Shine Jesus’ Light

CoT: Prayers for family health issues, recent grief and loss, difficult conversations at work. May God grant us strength, peace, comfort, wisdom and patience.

Backblast: Leg Day

Date: 06/22/23

AO: #ao_mastodon

PAX: @Airpump @Gunga @Jolly (respect)@Rosetta (respect) @Banks @SAGA @Ankles @Bloomer @LouGee (respect) @Pool Boy @Hancock

FNGs: 0

Q: @Jolly

Total: 11

WOR: SSH x 51 (one more than the black diamond group), picking daisies and other OYO leg stretches.

Thang 1:
Two line scout run to Dan Taylor alley. The pax in back did 1 mucho leggo and then sprinted to the front of the line.

Thang 2:
10 yard sprints X 25. (we did 5 penalty burpees about halfway through compliments of @Banks and @SAGA trying to cheat)

Thang 3:
One legged calf raises. Pax held onto the fence for balance while we did 2 sets of 30 reps (2 is 1) on each leg.

Thang 4:
Dan Taylors to 8:32

Thang 5:
Partnered up and one Pax started backpedaling while his partner did either 5 Bonnie Blairs or 5 jump squats. Once you complete the 5 reps you sprint up to your partner and change roles. We made are way around the AO and back to the flag or about 30 feet from the flag for the last Thang.

Thang 6:
Green Sally Up Squats to Flower by Moby

Date: 06/17/23
AO: #ao_mastodon
PAX: @Airpump @Gunga @SAGA @Jailbreak @Maniac @TBTF (QIC)
FNGs: 0
Q: @TBTF
Total: 6WOR: Motivators, T-Bone Burpees, Abe Vegodas, Good Mornings, Arm Circles, 30 seconds stretch OYOThe Thang 1: 11s
11s around small lap/through island stopping at light posts doing Star Jumps and MerkinsThe Thang 2: Coupon Circuit (4 stations, carry coupon through stations) – first round do 10 reps of each move, second round do 9, third round do 8, etc
1 – COOTES – 10 pullups/ 10 blockees, carry coupon to station 2
2 – Playground/Swings – 10 atomic merkins/ 10 shoulder press, carry coupon to station 3
3 – SHOP – 10 table presses/ 10 coupon swings, carry coupon to path to pick it up later)
4 – Basketball courts – mosey to courts, 10 burpees/ 10 BBSUs, mosey back to station 1 picking up coupons on the wayCOT:
Prayers for Jailbreak’s back (tweaked during workout), prayers for all PAX working through things whether shared or kept to oneselfMoleskine:
Discussed the value of showing up to do hard things (lift coupons, raise children, perform in school, etc) as well as life’s never ending demands on your time and challenged PAX to reflect on where we/they are showing up in their lives and if it is aligned with their goals

Backblast: 100 Hard, Black Diamond beatdown
Date: 06/20/23
AO: #ao_mastodon
PAX: @Airpump @Gunga @DQ @Panhandle (respect) @Jolly (respect) @Katniss @Shiplap @Rosetta (respect) @Tortuga (respect)
FNGs: 0
Q: @Tortuga
Total: 9

WOR: SSH, T-bone burpees, Michael Phelps, arm stretches

The Thang: Modified Millennium
100 of each exercise.  When finished, do burpees for the six (actually five).  Once we had five finishers we all stopped, ran to the bridge and back, then started the next exercise.

1. bbsu,
2. air thrusters (elbows all the way to the knees),
3. flutters (4 count IC),
4. raise the roof,
5. windshield wipers (1=1),
6. block bbsu (coupon touches the ground over your head and then between your legs),
7. thrusters (@Panhandle, “100?!?”),
8. imperial walkers (1=1),
9. overhead press (full range of motion),
10. burpees (had to call these short to end on time.  @Katniss made it to 45.

COT: Thanks to God for bodies that work, prayers for PAX with covid, @Samsonite’s sons in transition: wisdom to be helpful while giving space for them to figure things out, and something else I am forgetting.

Moleskine: Encourage one another and be willing to accept encouragement from others.

Date: Saturday, 06/17/23
AO: #ao_tar_pit
PAX: @Pool Boy @Panhandle @The wet burrito @Cottontail @SAGA
FNGs: 0
Q: @SAGA
Total: 5

Conditions: A rising Glory.

Warm-Up: motivators, goofy balls, mtn. climbers, OYO stretch

Thang1: run to AO Flat Earth

Thang 2: Merkin-Squat ladder (i.e. 21s) 19 merkins…50 yard dash…1 squat // then, 18/2, 17/3, etc.

Thang 3: All About The Benjamin: at the corners of the field: 1) 25 merkins 2) 25 squats 3) 25 LBCs 4) 25 burpees = feeling like $100!

Thang 4: mosey back to Tar PitMary: flutter kicks

Announcements: #2nd-f event @Sparrow’s this evening

COT: prayers for @Pool Boy’s daughter & @Majorette

MOLESKIN: you’re only as good as your advisors

Date: Monday, 06/12/23
AO: #ao_ground_zero
PAX: @Sparrow @LeMond @LouGee @Pool Boy @TBTF @Topham@Bones @T-bone @Shiplap @Beaker @Stock boy @Jolly @Hershey @Falsetto@Toto @Banks @Panhandle @Gunga @Airpump @Samsonite @Cottontail @The wet burrito @Double Dip @Blackout @Golden child@Tortuga @Gummi Bear @Rosetta @SAGA
FNGs: 0
Q: @SAGA
Total: 29

Date: 06/15/23
AO: #ao_mastodon
PAX: @Cottontail @arnold @Blackout @dent @Airpump @Maniac @Ankles @Hershey @TBTF @LouGee @SAGA @Da Vinci @Spokes @Hancock @T-bone @Pool Boy @Stock boy @Big Mac @Gunga @DQ
FNGs: 0
Q: @DQ
Total: 20

WoR

• SSH
• Head rolls
• Arm circles
• Lunge with side bend
• Calf stretches

Thang 1
PAX went to Hoffa for some Dora. With a partner, take turns running up Hoffa and completing the exercises:

• 50 BBSU with shoulder press
• 100 dive bombers
• 150 coupon swings

Thang 2
PAX moved on to the picnic tables for tabata-style (20s work / 10s rest) exercises of the following:
Set 1. 8 rounds (complete each exercise 4 times)

• Table thrusters
• Goblet Squats

Set 2. 8 rounds (complete each exercise 2 times)

• Incline plank rows – Left arm
• Incline plank rows – Right arm
• Gravediggers – Left arm
• Gravediggers – Right arm

Thang 3
PAX went to Cooties for some Mary:

• Bird dog
• Dead bug
• Oblique v ups – Right side
• Oblique v ups – Left side

Moleskine
Embrace discomfort. That’s how you grow, when you’re doing something uncomfortable. I’ve learned time and time again that just consuming knowledge doesn’t help me grow in that area. Consuming knowledge is comfortable, and doesn’t do much to really grow me. Applying that knowledge in action is what leads me to grow.

CoT

• @Airpump’s friend’s family coping with death
• @Da Vinci’s event today
• @Stock boy’s niece dealing with pregnancy postpartum issues