Category: Uncategorized

Backblast: What Ho, There Might Be Snow
Date: 3/4/2023
AO: #ao_mastodon
PAX: @Hancock @TBTF @Tortuga@Hershey @Bloomer @Maniac @Stock boy @Captain Crunch @Short Circuit @Noodles
FNGs: 0
Q: @Tortuga
Total: 10
Conditions: mild, snowless, sunny

WOR: usual disclaimers, arm circles, SSH, copperhead squats, Michael Phelps

The fun planned for the epic wet snowfall were scrapped due to the complete and total lack of precipitation of any sort. Brutality ensued instead. Sorry, not sorry.

The Thang:
Pearls on a String
PAX stayed together throughout the workout, completing reps mostly OYO with a short mosey between stations of Cooties, bleachers by the ball field, the SHOP, the building by the pond, and the flag.
Three rounds. Five stops each.

Round one: legs
Goblet squats, Weighted lunges, weighted step ups, wall sit with partner coupon pass, hillbilly squats

Round two: arms
Pike position pull ups or toes to bar. Five PAX at a time, switch with a partner at failure, hold plank while waiting, Ranger merkins, table press, hip slappers: feet up on wall, tap hips instead of shoulder taps, overhead clap IC to 62 followed by Moroccan Night Clubs to 2.

Round three: burpees
Hand release pull up burpees, hand release tuck jump burpees, box jump burpees, Navy SEAL burpees IC Q called (5), Navy SEAL burpees IC (10 count) Each PAX called out one (9)
Mary:
One minute of bicycle, two minutes of cross crunches, 60 flutters IC slowing the cadence after 30, 40, and 50.

Moleskine: Tell your loved ones you love them. Out loud. Often. Write short notes. Repeato.

COT: Prayers for @Pink Drink leading a youth group retreat this weekend, @Bloomer’s brother, @Captain Crunch’s 2.0 home and better from recent illness, work stresses, @Noodles M arthritic flare ups, @Maniac huge mortgage increase, @Tortuga’s M in a time of anxiety.

Date: 3/2/2023
AO: #ao_dark_room
PAX: @Beaker @Captain Crunch @Toto @Noodles
FNGs: 0
Q: @Noodles
Total: 4

WoR: Motivators x7, Tappy Taps x15, R/L Leg Compass x10 (4 count – front, side, back, starting position), 2 laps around the parking lot and then over to COOTEEs area

The Thang: TABATA – 8 cycles of WORK (1 minute)/REST (40 secs). Each cycle focusing on a different exercise. Squats during rest period.

CYCLE 1: 1 Leg glute bridges
CYCLE 2: Skater planks
CYCLE 3: 1 Leg Deadlifts
CYCLE 4: Sprinter Lunges
CYCLE 5: Curtsy Squats
CYCLE 6: Tuck Jumps
CYCLE 7: Bonnie Hurleys
CYCLE 8: Burpee Broad Jumps

Rinse and Repeat. We got through 2 TABATA rounds.

Moleskin: Today the beatdown was done to a motivational mix. Today was a reminder that motivation does not mean anything if we do not put God first in our lives. There is a reason why F3 has set times for early workouts. While many are sleeping, many of us are making the Hard Commitment to show up and start our days off right. F3 offers us a space to release all of the stress during the day just so that we can go back out and face it head on AGAIN. Rest assured that we leave each beatdown being better than we were the day before. We leave a better version of ourselves.

CoT: Prayers for @Beaker’s M as she explore her schedule and attempts to find a good balance between her career, family, personal goals. Prayers for @Captain Crunch as he gets ready to spend some time making assessments on some systems and processes at work, may it be received with open arms by those above him. Prayer’s for @Captain Crunch’s 2.0, Fruit Loops, and good health as she is away at camp in Florida. Prayers for @Toto’s 2.0 and family as they prepare for a family trip. May God continue to provide health and a safe trip.

Backblast: Desert Fathers with Neil Diamond
Date: 3/2/2023
AO: #ao_mastodon
PAX:   @Mancon@DQ@Banks, @SAGA@Hancock@Da Vinci@Dogear@Gummi Bear@Aloha@Shiplap@Jolly@Panhandle @syllabus @Bo-Peep@TBTF@Tortuga@Big Mac@Jailbreak@Pool Boy@Hershey
FNGs: 1
Q: @Da Vinci
Total: 20
Conditions:Mild  

Warmorama to Neil Diamond Soilitary Man (and other songs throughout) 

Thang: It took three years but we have concluded working through the entire Sayings of the Desert Fathers alphabetized. PAX choose from MILD WILD OR CHILD                                                                             

WILD
flutters to 60
Go and be merciful to everybody, for mercy finds freedom of speech in the presence of God. -Pambo 14

Scout Run Long track (Dan Taylor alley)
“It is good to eat flesh and to drink wine and not to eat thew flesh of your brothers in backbiting.” Hyperechios 4

Sprint to baseball diamond and four bases, 70% back
“We must not be swelled up with pride when the Lord does something through us – but rather be thankful that we were found worthy to be called by him.” Pionite 4

Jacobs ladder (10x up the hill, increasing burpees, 1 – 10)
“Wherever you go, do not measure yourself and you will experience repose.” Paphnutius 3

60 merkens and 30 burpees
“Go and stay in your cell; offer one prayer at dawn, one in the evening, and one at night. East when you are hungry, drink when you thirst, sleep when you are tired,; stay in the desert and do not be swayed by thoughts.” Paphnutius 5

MILD
Flutters to 40
“Bear with me when I oppose you and when you oppose me I will bear with you.” -Paul the Barber 16:10

Scout Run Medium track (by the log cabin)
“What do we want with this busy profession,” asked one of the monks. Throughout the whole day we are not allowed to practice silence.” Abba Paul said, the silence of the night is enough for us if our mind is keeping watch.” Paul the Barber

Mozy to goal baseball diamond and four bases, 40% back
“Follow Jesus.” -Abba Paul S1

Jacobs ladder (7x up the hill, increasing burpees to 1-7 )
“O obedience, mother of all the virtues!” Rufus

40 merkens and 20 burpees
“Just as a ship cannot be built without nails, so is it impossible to be saved without hmble-mindedness.” Syncletica S9

CHILD
Flutters to 30
“Self esteem and fearlessness often occasion sin,” Sisoes 41

Short track (island bridge) (burpee if you finish early)
The disciple said to the elder, “’You have a good mind but you are a bit hard.” The elder said to him, “You are a good man but soft in the head.” Sisoes 51

Mozy to baseball diamond and four bases, mozy back
“Woe to the man whose reputation is greater than his performance.” Silvanus 10

Jacobs ladder (5x up the hill, increasing burpees to 1-5)
Can a person make a fresh start each day? Abba Silavaus said: If he is a real worker, a person can make a fresh start each day and each hour.” Silvanus 11

25 merkens and 10 burpees
The governor came to see Abba Simon, who dressed up like a beggar and when the governor saw him he took off forthwith. Simon 2

Moleskin
“It is no great virtue if you maintain your practice in your cell, but it is when you come out of your cell.” Serionos 2
“It is possible to be with many people yet to be alone in one’s thought; also really to be alone and yet to be among many in one’s mind. Syncletica S1
“Either make a clean break with men or make a laughingstock of the world and of men by making yourself a fool in many ways.” Or 14  

Prayers for @Bo-Peep Betsy and Baby

Backblast: A Little Active Recovery
Date: 3/1/2023
AO: #ao_tar_pit
Pax: @SAGA @Panhandle @Shiplap @Tortuga @Da Vinci @Jolly @wet burrito @Dilbert (DQ) @Banks
FNGs: 0
Q: @Panhandle
Total : 10Warm-Ups:

• SSHs (x30)
• Goofballs (x30)
• Picking Daisies

The Thang:

• Scout run around the AO
• 4 corners of the track – at each corner do 30 reps of the assigned exercise and then move as a group to the next corner. Movement requirements included mosey, skip, high-knees, karaoke
• Exercises first round: overhead-press, squats, merkens, BBSs
• Exercises second round: coupon swings, lunges, shoulder taps, leg lifts
• Exercises third round: rows, bonnie blairs, diamond merkens (15 reps), American hammers
• Exercises fourth round: overhead-press, merkens, BBSs

Moleskin: sometimes being a good parent just means persevering, being there with your kids, making sure they know you love them, and continuing to walk with them even as they struggleCOT: prayers for faculty colleague whose wife had a baby at 26 weeks; Naomi with seizures

Backblast: Not a Black Diamond Beatdown
Date: 2/28/2023
AO: #ao_mastodon
PAX: @Banks, @wet burrito @Hancock @Da Vinci @Dogear @Captain Crunch @Gummi Bear @Bloomer @Aloha @Beaker @Crack
FNGs: 0
Q: @Banks
Total: 11
Conditions: WetWarm-O-Rama:

• 25x Goofballs IC
• 15x Windmills IC
• 15x Mountain Man Poopers IC
• Stretch OYO
• 10x Merkins IC

Thang #1 : 11’s
We proceeded to make our way around Mastodon stopping at each light post to complete Merkins and Squats to add up to 11. We started with 1 Merkin and 10 Squats and finished with 10 Merkins and 1 Squat. Unfortunately the lake was mildly flooded so we had to get creative and a little wet to continue on our journey!Thang #2 : EMOM
We moseyed to the C.O.O.T.I.E.S and completed squats to the song "Flower" by Moby. We then proceeded to complete a 2 minute ladder drill composed of the following exercises:

• Pullups
• Burpees
• Merkins
• Dips

We started with 5 and increased reps by 1 each 2 minute cycle until we got to 10 and then worked our way back down to 5 for a grand total of 80 of each exercise.Moleskin
Intention gets Attention. Take small pauses to focus and plan what you want to accomplish. By being intentional up front it leads to the proper attention later onPrayer:
Prayers for Bloomer’s brother and family as he continues to battle depression. Praise for Cracks daughter coming home and prayer for guiding her for what is next in her life. Prayer for Captain Crunch’s 2.0 as she battle sickness on her school trip.

Date: 2/18/2023

AO: #ao_mastodon
PAX: @Crack, @TBTF, @Bloomer, @Stock boy, @Short Circuit, @Captain Crunch, @Cheetah (2.0), @Chopped Cheese (FNG), @wet burrito, @Noodles
FNGs: 1
Q: @Noodles
Total: 10

WoR: Motivators x15, Tappy Taps x15, Batwings x15, Moroccan Night Clubs x15, Michael Phelps OYO

The Thang: We began with an Indian Run around the Archive mile of AO Mastodon. Upon return to the parking lot, we began our TABATA style introduction to the Mike Tyson merkin. The 5 cycles and rest (3 minute of Work/1:30 minute of Rest) included some variations on planks, merkins and squats that when put together make up the motion of the Mike Tyson merkin. The TABATA round was broken down as follows:

Cycle 1: Plank to Down Dog (3 min)
Rest: Squats (1:30)
Cycle 2: Shoulder Taps (3 min)
Rest: Squats (1:30)
Cycle 3: Plank to Pike and Alternate Toe Touches
Rest: Squats (1:30)
Cycle 4: Pike Merkins
Rest: Squats (1:30)
Cycle 5: Mike Tyson Merkin – Feet against the curve in a plank position. In one swaying motion, push your 6 back towards the wall and thrusting forward and down to a merkin. Knees never touch the ground.

We wrapped up with another Indian Run around the parking lot.

MoM: Balasana Yoga Pose – Sit straight with your legs folded. Now, slowly bend your torso forward on the floor. Arms should be extending forward as well, as far as possible. Your face should also be facing the floor as well as your palms. Your calves, forehead, and palms should all be touching the ground in this position. Hold this position for 30-1 minute. Performed variation taking Right arm and reaching underneath Left arm. Switch, taking Left arm and reaching underneath Right arm.

CoT: Prayers for @Crack’s daughter as she prepares to come home and take time about her next step in life and career move. Prayers for Ukraine and the ongoing conflict. Prayers for overall health, COVID is still a thing and so is other things such as RSV.

Date: 02/16/23
AO: #ao_mastodon
PAX: @Mancon @Stock boy @Jolly @SAGA @Gummi Bear @Shiplap @TBTF @Sparrow @Dogear @Tortuga @8-Track @Pool Boy @Hancock @Dilbert
FNGs: 0
Q: @Dilbert
Total: 14

WoR

• SSH
• Goofballs
• Tappy taps
• Leg stretches OYO

Thang 1
Tabata at Cooties. 30s work / 15s rest. Rotated through the following 3 exercises 6 times for a total of 18 rounds:

• Pull ups
• Bicep curls
• Skull crushers

Thang 2
Tabata at The Shop. Same format as the tabata at Cooties with the following 3 exercises:

• Single arm rows in an incline plank position
• Table shrugs
• Tricep dips

Thang 3
Went to Hoffa to ascend up and down the hill four times. Methods of ascent per run:

1. Base pace (light jog)
2. Push (run it, but not full speed)
3. All out (get up there as fast as you can)
4. Murder bunnies (with a rifle carry coupon back down)

Moleskine
Don’t bring your phone into the bathroom. I’ve been making this change for a couple weeks now and humbly suggest making this change for the following reasons:

1. We likely all have more screen time in a day than we’d like. Making it a point to leave your phone outside the bathroom gives you some extra guaranteed time away from the screen.
2. Taking your phone into the bathroom is a sneaky way of wasting time and indulging. You might reason that you can’t do anything else in the bathroom, why not scroll through your phone while you’re there? You might even have productive intentions, but how easy it is to close your email and open up social media or news and waste time in indulgence.
3. Leaving your phone gives your brain some free play. Take the opportunity to disconnect. Decompress. Process emotions. Think about nothing at all. Ponder how to solve problems at work. This is a great opportunity to allow your brain to just process, and giving it a break from the constant hammering of input it otherwise receives throughout the day.

CoT

• Prayers for @Dogear’s friends who unexpectedly lost their young son
• Praise for @Pool Boy’s daughter Naomi having positive results with her MRI! All done with antibiotics 🎉

Date: Tuesday, 02/14/23
AO: #ao_tar_pit
PAX: @Jolly @Panhandle @Tortuga @Pool Boy @Dilbert @Crack @Da Vinci @Bo-Peep @Bloomer @SAGA
FNGs: 0
Q: @SAGA
Total: 10

Conditions: a mighty fine gloom with an odd glow of love rising from the West and a @Sparrow Q in the distance…

Warm-Up: motivators, goof balls, mtn. man poopers, tappy taps, EMOM: 35 side straddle hops + 5 burpees / 10 count navy seal burpees

THANG 1: 1 lap around track riffle carry (show stations)

THANG 2: 5 blockees…sprint to corner, 5 mtn climbers (2=1)…to next corner, 5 merkins…sprint to next corner, 5 squats – rinse and repeat adding 5 to each lap for one mile—pick up the six doing 1 round of 20 coupon curls + 20 kettle bell swings + 20 overhead press + 10 count navy seal burpees until all are back & then start the sprinting all over with reps at the corners: 25, then 20, then 15…final victory lap to pick up the six and all came in together and closed with one more 10 count navy seal burpee

Announcements: #2nd-f for the bday bash of @Sparrow + @Dilbert + @Stock Boy

Moleskin:
“And by [the Bible] I found that there was an eternal God, who loved me infinitely, that I was His son, that I was to overcome death and to live for ever, that He created the world for me, that I was to reign in His throne and to inherit all things. Who would have believed this had not that Book told me? It told me also that I was to live in communion with Him, in the image of His life and glory, that I was to enjoy all His treasures and pleasures, in a more perfect manner than I could devise.” ~ Thomas Traherne

Backblast: Coupon Inchworm
Date: Saturday, 2/11/23
AO: #ao_mastodon
PAX: @Bloomer @Big Mac @Stock boy @Short Circuit @Maniac @Captain Crunch @TBTF @Jailbreak @T.B. FNGs: 0
Q: @Bloomer
Total: 9

Warm-up: track stretch, arm circles, merkins, Squats, Side Straddle Hops, stretch on own

THANG 1: we dropped out coupons at the first light pole by the west bridge. We broke into pairs of two. The rest of the group ran up to the next light pole to perform an exercise until the first pair off PAX moved all the coupons up to the group. Once we were back together, the group ran on, and the next pair of PAX would carry the coupons to the next light pole. We inches our way all the way around the big lake, past the pool house, around the baseball field past the cooties and back to the flag. We had 2 minutes left for some Mary. We performed a different exercise at each light pole with a few repeating. Some of exercises were: squats, side straddle hops, burpees, merkins, sit ups, flutter kicks, high knees, butt kickers, plank, shoulder taps, one leg hop, lunges, Bobby Hurley, Al gore.

Moleskin: Do everything without complaining or arguing and you will shine like lights in the world. Prayer requests: Naomi, Ukraine earthquake victims

Backblast: Carrying Heavy Weight
Date: Saturday, 2/11/23
AO: #ao_tar_pit
PAX: @Jolly@Panhandle@Da Vinci@Dilbert@SAGA@Tortuga@Katniss@Gummi Bear@Pool Boy@Bo-Peep@Beaker@Banks@Sparrow@Hershey@LeMond@Double Dip
FNGs: 0
Q: @Banks
Total: 16WOR:

• 20x Goofballs IC
• 10x Mountain Man Poopers IC
• 10x Windmills IC
• Squats to "Flower" by Moby

Thang 1: Carrying Heavy Things
We had the PAX bring all of the rucks coupons and sandbags they had and we carried it around the lake to the spa. We all had to move as a group and anytime a weight touched the ground 5 burpees needed to be completed. Here is an approximate tally of the weight we carried:

• 200 lb Sandbag
• 120 lb Sandbag
• 4x 60 lb Sandbags
• 2x 50 lb dumbell
• 2x 45 lb dumbell
• ~6x 30 lb rucks
• ~10x 35 lb Coupons

Total of around 1300 lbs that we lugged around the lake!Thang 2: Group work at the spa
We circled up at the spa and completed the following:

• Chumbaburpee – Burpees to the song Tubthumping by Chumbawamba
• 10x Merkins IC
• 51x Flutter Kicks IC (Courtesy of @Panhandle)
• 53x BBS (Courtesy of @Jolly)
• 20x each side Oblique crunches IC
• 30x Shoulder taps IC (@Katniss)
• ~ 2 min of Boat/Canoe (@Beaker)
• 30x Monkey Humpers IC (@Bo-Peep)
• 50x Leg Raises IC (@Double Dip)

We then picked up the weight and carried it back to the flagMoleskin: – We are all carrying burdens, it is ok to ask for help and have someone help carry your burden for you. It is amazing how much easier things seem when you ask for help and get it, even when you continue to carry burdensNOR/COR/COT: Prayers for Shiplaps family in the loss of his brother in law, Prayers for Lemond and his M as they get ready to welcome their child into the world, and praise/prayers for Naomi as she continues to heal.