Category: Uncategorized

Date: 6/15/2023

AO: #ao_dark_room

PAX: @Toto, @Banks @Jolly @Panhandle @Crack @Tortuga @Captain Caveman @Rosetta @Noodles @Best In Show, @joshlarson9 @Tarzan, @Flushy, @LeMond @Sparrow @Beaker

FNGs: 1, Tiny (@joshlarson9)

Q: @Beaker

Total: 16

WOR:

Move around playground area and complete:

SSHs, x25

Frankenstein’s, x15

Tappy taps, x15

Squatting bat wings, x15

The Thang:

Divide into 8 pairs, grab a sand bag (or 2 :coupon:) per team and mosey to hole 1 of the dg course. Rules: First disc in the basket wins the hole. Each team must complete 10 burpees to earn a throw. Each team member, and the weight, must make it to the disc before each throw. The winning team on each holes gets three "rewards". 1) they carry the 120# bag for the next hole, 2) they add 5 burpees per throw for the rest of the game, 3) they call the exercise that all must complete before we start the next hole.

We completed 3 holes. Exercises called were: 30 American hammers (hole 1), 11s on Hacksaw Ridge-merkins/squats, Jolly, ic, x1.

End with 30 s of plank.

Moleskine: From The Wingfeather Saga

This excerpt refers to Artham, who was the protector of a king and who a series of bad choice found himself locked in a cage and turned into a half-bird, half-man creature:

"The voices in his head that cried coward and weakling drew back into the shadows. He knew he was those things but feared them no longer. Then another voice spoke. It called him throne warden and protector and uncle, and at last he believed it.

A surge of power ran hot through his bones. With one final shove, the cage splintered into pieces … Bent steel littered the floor.

Artham P. Wingfeather stood in the center of the debris, bloodied and panting, eyes ablaze."

Our transformation begins and ends with us believing God’s voice that speaks over us the names of son, father and brother, and empowers us to break free of the cage of our shortcomings, which we know to be true.

This makes me think of Dietrich Bonhoeffer’s words in Life Together, "[My] own heart is uncertain, [my] brother’s is sure." Speak words of truth and transformation into your brother’s heart.

COT: @Flushy’s co-worker Jake who lost his uncle, @Crack’s sister and sister-in-law in their respective recoveries.

Date: 6/13/2023
AO: #ao_mastodon
PAX: @LouGee, @The wet burrito, @Gummi Bear, @Captain Crunch, @Rosetta, @Pool Boy, @Stock boy, @Tortuga, @Jolly, @SAGA, @Da Vinci, @Sparrow, @Spokes, @Samsonite, @DQ, @Big Mac, @Panhandle, @Bloomer, @Hancock, @Ankles, @Falsetto, @Gunga, @Airpump, @LeMond
FNGs: 0
Q: @LeMond
Total: 24

• Warmorama: 5 mins

  • 15 Goofballs

  • Motivators from 7

  • Windmills

  • Side leg raises

  • Bat wings

• Pre-Thang

  • Coupon thrusters, passing back and forth between partners

  • Total of 50 between each partner.

  • Bucket Brigade Lunge (20 4-count)

    • With Rock or other coupon in hand, backwards lunge and twist towards the front leg. Alternate legs and direction…like in a bucket brigade.

  • Next, man rise up the hill to top of Hoffa.

  • Each group heads down with one coupon.

• The Thang: Movement up Hoffa

  • Pax divide into groups of 3 with one Pax heading ⅓ of the way up the hill to do coupon exercise while other 2 Pax move up hill.

  • Switch with a different Pax taking coupon up ⅔ of the hill. Repeat.

  • Switch with remaining Pax taking coupon to top. Repeat.

  • 10 blockies at top of hill

  • Mode of transportation — Coupon exercise

  • inchworm merkin — arm curls

  • lunge — overhead press

  • Imperial Walkers — dips

  • inchworm shoulder taps — goblet squat

• Mary

  • Big Boy Situps with legs held by coupon

  • Grip, Rip, and Roll (GRRs)

  • American Hammers holding coupon

• Moleskin

  • Three Musketeers by Alexandre Dumas

  • M. de Treville, the captain of the Musketeers, was therefore admired, feared, and loved; and this constitutes the zenith of human fortune.

  • Ask yourself: what constitutes the zenith of human fortune?

Date: Monday, 06/12/23
AO: #ao_mastodon
PAX: @Jolly (respect) @Shiplap @Katniss @Panhandle (respect) @Bloomer @Dr. Phil @LouGee (respect) @Falsetto @Ankles @Da Vinci @Airpump @Gunga @Bones (FNG) @Hancock @Rosetta @Blackout @Rainbow Bright @Pool Boy @Stock Boy @Sparrow @8-Track @DQ @Big Mac @Samsonite (respect) @Tortuga (respect) @SAGA
FNGs: 1 @Bones
Q: @SAGA
Total: 26

Date: Sat, 06/10/23
AO: #ao_TarPit
PAX: @T-bone (respect) @Pool Boy @ Wet Burrito @Falsetto (FNG) @SAGA
FNGs: 1 @Falsetto
Q: @SAGA
Total: 5

Backblast: Mix `N Match
Date: 6/8/2023
AO: #ao_dark_room
PAX: @Toto, @Beaker, @Best In Show, @Captain Crunch, @Tarzan, @Flushy, @LeMond
FNGs: 0
Q: @LeMond
Total: 7
* Warmorama: 5 mins
o SSHs
o Windmills
o Imperial Walkers
o Bat wings
o Mountain climbers
* Pre-Thang
o Guardian run around 0.5-mile loop.
* Next-Thang
o Absolutions progressively to 6, setting down cones
* Around the cones without coupons ( 2 rounds)
o 5x Merkin Jacks
o 5x Merkin PopUps
o 5x Regular Merkins
o 5x Merkin Extensions
o 5x Burpee Lunges
o 5x Frog Jump Burpees
o Movement around the cones
* Alternate run forwards and backwards
* Around the cones with coupons (2 rounds)
o 5x blockies
o 5x burpee block jump overs
o 5x No surrenders, holding coupon
o 5x Leg lifts with coupon
o 5x Thrusters
o 5x Goblet Squats
* Round1: Alternate rifle carries and murder bunnies.
* Round 2: murder bunnies and bunnie murders
* Mary
o Flutter kicks holding coupon
o American hammer holding coupons
o Lizard Dance
* Moleskin
o “Good decisions come from experience. Experience comes from making bad decisions.” Mark Twain

Backblast: Ultimate Date: Saturday, 6.3.23
AO: #ao_flat_earth
PAX: @Panhandle @T-bone @Rosetta @DQ @LeMond @Jolly @Bloomer @Banks @Cheese @Crack @K-pop @Zombie @Gummi Bear @Sparrow @8-Track @lasso @Archive
FNGs: 0
Q: @Banks
Total: 17

Date: 05/20/23
AO: #ao_mastodon
PAX: @Captain Crunch@Blackout@Stock boy@Short Circuit@Hawkeye (FNG) @Outnumbered (Down Range) @Samsonite@Bloomer@Judo@TBTF (Q)
FNGs: 1
Q: @TBTF
Total: 9WoR – Motivators, AbeVegodas, Good Mornings, Tappy Taps, T-Bone BurpeesThang 1 –
mosey/Scout Run (nice and slow) the Archive mile looking for places to do pull ups, do ~10 pullups per stop and crossing bridges with feet up on the railsThang 2 –
BOMBS/Charles Bronson combo – routine consists of doing an exercise, sprint/push across field (~50 yards in our case), bear crawl up Hoffa and touch the fence, mosey back to the starting point and rinse and repeat until we make it through all exercises; exercises at the starting point were: Burpees x25, OH claps x50, Merkins x50, BBSUs x50, Squats x506MOM – We ended with Mary on top of Hoffa in Ring of Fire fashionMoleskine
Encourage you to think about the value of hard work and what your efforts have provided you in your life. Reflect on what makes you happy, how you got there, and how you can maintain that happiness.CoT – I should have posted sooner as I do not recall all that we prayed for but God heard us (there were 5 but I only remember 2)

• Prayed for Brother/Brother-In-Law of the Year @Crack and his M for everything they have gone through helping their family in times of need. Also prayed for his sister/sister-in-law for continued progress in their situations
• Prayed for @Captain Crunch and his hopeful ability to get away to Iceland with his wife

Date: 05/27/23
AO: #ao_mastodon
PAX: @T-bone (Respect)@Maniac@Stock boy@Samsonite@Short Circuit @@TBTF (Q)
FNGs: 0
Q: @TBTF
Total: 6WoR – Motivators, AbeVegodas, Good Mornings, T-Bone Burpees, stretch OYOThang 1 – Billy Madison routine with coupons and at the COOTES (for the pull up bars). Routine consists of doing a building set of exercises then running around the playground stopping half way at the picnic tables and doing 5 picnic table presses and then back to the COOTES for the next round, we started with the first exercise (1 burpee) then ran the "lap", then the first exercise again and layer on the second exercise (2 Blockees) and run the "lap", the third round you layer on 3 Coupon Swings in addition to the 1 Burpee/ 2 Blockees and so on until you eventually get to the end which consistent of all 12 exercises
1 – Burpees
2 – Blockee
3 – Coupon Swings
4- Coupon Lunges (2 is 1)
5 – Pull-Ups
6 – Goblet Squats
7 – OH Presses
8 – Merkins
9 – BBSUs
10 – Derkins
11 – Coupon Curls
12- SSHWe finished up with a burn out round of coupon curls and derkinsMoleskine
It is the beginning of Memorial Day weekend and we discussed "Freedom isn’t Free"CoT – I should have posted sooner as I do not recall all that we prayed for but be sure that God hears us and remembers better than me

• continued prayed for @Crack as he continues to help his family get through some tough times and @Tortuga as he is expecting some hopeful good news on his knee
• prayers for @Maniac as he works through some financial challenges

Date: 05/30/23

AO: #ao_mastodon

PAX: @Spokes @Rosetta @Rainbow Bright @Samsonite @Big Mac @TBTF @Ankles @8-Track @Da Vinci @Banks @Manhole @Sparrow @Stock boy @Beaker

FNGs: 0

Q: @Beaker

Total: 14

WOR

Motivators, ic, x7*; Pretzel arms, ic, x15; Wonder bras, ic, 15; Moroccan night clubs, ic, x22, Michael Phelps, oyo; Tappy taps, x15; T-bone burpees.

The Thang

PAX got in groups of 3 for a super Dora. At any given time 1 PAX was working at COOTIES, 1 PAX was working in the SHOP, and 1 PAX was running from the SHOP, up Hoffa to the fence, and back down to COOTIES to relieve the PAX there.

At the stations each team completed the following reps in order:

COOTIES

100 pull-ups

300 merkins

500 BBSUs

SHOP

200 picnic table presses

400 dips

600 set ups

Moleskine

See @DQ’s post above.

COT

See @DQ’s post above.

Date: 05/30/23
AO: #ao_mastodon
PAX: @T-bone @Jolly @Shiplap @Oompa @Panhandle @Pool Boy @LouGee @Tortuga @DQ
FNGs: 0
Q: @DQ
Total: 9

WoR

• SSH
• Goofballs
• Picking Daisies

The Thang
PAX started at the first light post on the path west of the parking lot. Everyone partnered up for a pearls on a string workout around the short loop.

Light posts 1-3
Each PAX did 5 blockees / 5 thrusters / 5 coupon lunges (2 is 1). After completing those exercises, one partner farmer carried both coupons to the next light post while the other sprinted. The sprinter then did burpees while he waited for the farmer carry partner to arrive (minimum 5 burpees).

“LeMond break” at light post 4
Once all PAX reached light post 4, everyone took a LeMond-style break (cuz LeMond would probably be the only one to complete the break successfully). This is a 5 minute exercise (usually some kind of static hold) with a rest option being reps of a different exercise. This first LeMond-style break was a 5 minute plank, and 5 burpees whenever PAX needed a rest from planking. Shoutout to @T-bone for planking for about 4 minutes.

Light posts 4-6
PAX repeated the same routine from Light posts 1-3.

“LeMond break” at light post 7
5 minutes of leg raises, with 5 big boy shoulder presses as a rest option.

Light posts 7-9
PAX repeated the same routine from Light posts 4-6, but dropped the thrusters.

“LeMond break” at light post 10
5 minutes of a squat hold, with 5 thrusters as a rest option. Shoutout to @Oompa who held a squat for about 2:30.

Light posts 10-12
PAX repeated the same routine from Light posts 7-9.

“LeMond break” at light post 13
5 minutes of deep swimmers press, with 10 merkins as a rest option. Shoutout to @Shiplap and @Jolly for doing all 5 minutes.

Light post 13
Running out of time, PAX did 5 more blockees and went back to the flag

Moleskine
Let your kids speak.

One morning at breakfast, my 2.0, Emilia, had the attention of my M, Erin. Emilia was telling Erin about her new room and how excited she was. I wanted Erin’s attention though! I wanted to tell her all about my F3 workout that morning. It took a lot for me to hold back, and understand that it was much more important in that moment for Emilia to share to Erin what was really important to her, rather than me share to Erin about my morning.

Letting your kids have the floor shows that what they have to share is important and you value them and their thoughts. It builds trust and confidence in them to be open and transparent with you. When they’re young, their most important thing might be something silly, but it matters to them. When they grow up, they will have their own battles, questions, and thoughts. You want them to come to you with these. Letting your kids speak when they’re young, showing them that you value who they are and what they think, will help lay a foundation of trust that will encourage them to come to you later in life.

CoT

• @Tortuga’s knee. The MRI wasn’t great. Pray that God heals his knee quickly.
• @Hershey and his M as they travel for their missionary work.