Category: Uncategorized

Date: 02/09/23
AO: #ao_mastodon
PAX: @Pool Boy @Sparrow @Stock boy @Jolly @Tortuga @Gummi Bear @Dogear @Dilbert
FNGs: 0
Q: @Dilbert
Total: 8
WoR

• SSH
• Goofballs
• Arm circles
• @T-bone burpees

The Thang
Pax trekked to The Shop for shelter and to do some EMOM work. Each minute consisted of two exercises: the first being a strength exercise, the second being an explosive exercise of a similar movement. We completed 4 rounds of the following exercises pairings:

1. 4 blockees, 8 burpees
2. 6 one arm merkins (with coupon assist), 12 clap merkins
3. 7 thrusters, 15 squat jumps
4. 8 alternating lunges with coupon, 16 Bonnie Blaires
5. 10 single arm rows, 25 bent over rows
6. 15 calf raises with coupon, 30 straight leg jumps

After the 2nd round of the above exercises, the PAX took a break and did some work on the glory muscles:

• 20 shoulder presses
• 30 bicep curls
• 40 skull crushers

Moleskine
Baby steps are good. I wanted to get my 3 year old daughter up on some skis during our trip this past weekend. Fortunately, I sought out wisdom from a YouTube ski dad who gave me a reality check on my expectations for this first time out. So rather than getting on a bunny hill, my only goal was to get her on skis and guide her up and down a gentle decline at the base. We lasted 20 minutes, but it was a great experience that left her wanting more (pic below capturing some baby step happiness). So if you’re building a new skill or habit, and are having trouble getting started: check your expectations, think baby steps and get excited about the progress… however small it might be.
CoT
@Pool Boy’s daughter. Looking to finish up antibiotics. Praise God for helping them get to this point, and pray that her healing completes.

Date: 2/8/2022

AO: #ao_tar_pit

PAX: @Dilbert @Pool Boy @Big Mac @Panhandle @SAGA @Jolly @Tortuga @Da Vinci @LeMond

FNGs: 0

Q: @LeMond

Total: 9

9 Pax showed up to relive the Epic of Gilgamesh, to accompany Gilgamesh and Enkidu to the Cedar Forest to kill the monster Humbaba, who is described below.

At the Cedar Forest, Humbaba:

“he had the paws of a lion and

a body covered in thorny scales;

his feet had the claws of a vulture, and

on his head were the horns of a wild bull;

his tail and phallus each ended in a snake’s head.”

1. Warmorama: 5 mins

o Daisy pickers.

o Happy Jacks: 5 SSH IC, 5 tempo squat jumps

o Side leg raises

o Bat wings

2. Preconditioning at start of stairs

o Rocky Balboas: 100

o P1 applies pressure, P2 does 20 merkins; switch

o 20 single leg bends using railing

o 10 4-ct single-leg dips

o Bropee 20

1. Find partner of similar height

2. Performing a burpee with a partner simultaneously so that on your squat jump up you execute a most excellent high ten.

3. At sauna

o Prepare for journey: 20 tempo plan rotations

o Ishtar causes the ground to collapse

o Platform collapses: 50 squat jumps OYO.

4. Movement around GlenBard: ATMs and Aiken Legs

o 15 Alternating Shoulder Touches In Cadence (4-count), 10 Tempo Merkins (down on the 1-2-3, up on 4), 10 fast Merkins. That’s 1 complete round.

o Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Lunges (10 each leg), 20 Split Jacks (10 each leg forward). Rinse and Repeat.

5. At base of ramp: we climb a mountain.

o Bear crawl up ramp

o Each man takes a turn to call out climb

o 10 4-ct mountain climbers

o We need 200 mountain climbers to get to top.

6. At top of landing

o Line up to do 10 alligator push ups

7. Attack in circle:

o Fire Drill

o PAX in a circle, chopping feet or high knees. Each PAX calls out “Fire” all PAX hits the ground rolls right, merkin, roll back left, another merkin, then back up chopping. Go around the circle with the “stop, drop and roll” until all PAX have called “Fire”.

8. Mary: 5 mins

o Freddie Murcuries

o Supermans

Moleskin: Life is a journey. When we stop, things don’t go right. —Pope Francis

Date: Tuesday, 2/7/23
AO: #ao_mastodon
PAX: @Mancon @Banks @Gummi Bear @Captain Crunch @Hancock @Stock boy @Panda Express @Crack @LeMond @Sparrow @Beaker
FNGs: 0
Q: @Beaker
Total: 12

WoR: Side straddle hops, x20, ic; Goof balls, x20, ic; mountain man poopers, x15, ic; tin soldiers, x14, ic

Divide into two teams of 6

Thang 1: Team 1 performed BLIMPS. After a PAX completed a round of BLIMPS, they grabbed a marble, ran to the end of the parking lot, and placed it in a tupperware container. They continued completing BLIMPS until team 2 returned. Team 2 carried sand bags around the eastern loop of the trail (~0.5 miles). Then Team 2 completed BLIMPS, removing one marble per round of BLIMPS per PAX, while team 1 carried the sand.

BLIMPS
5 burpees
10 lunges (2 is 1)
15 imperial walkers (2 is 1)
20 merkins
25 plank jacks
30 squats

Sandbags present
5×60 (nominal) pound bags
1×120 pound bag
1×200 pound bag
Roughly 620 lbs of sand

Team 1 won.

Thang 2: On tennis courts, form two lines (one for each team), shoulder to shoulder, beginning to cross the court. Starting in plank position, drag a sandbag across your body to the next PAX in line, complete 5 merkins, and move to the front of the line. First team to get the sandbags down and back wins.

Team 1 won.

Thang 3:Go back to the flag, sand bags move by clean, press, throw. PAX move in a bear crawl.

2 MOM
crunchy frogs, flutter kicks, lbcs

Moleskin:
"The eye is the lamp of the body. If you eye is healthy, your body will be full of light. If your eye is unhealthy, you body will be full of darkness." Find holy things to see, touch, and receive today.

Prayers:
@LeMond‘s 2.0 and M, Syria, Turkey, and Ukraine.

Backblast: Camera Park: merkins in the moonlight
Date: 2/2/2022
AO: #downrange
PAX: @Crack @Beaker @bumble @LeMond
FNGs: 0
Q: @LeMond
Total: 4
1. Warmorama: 5 mins
a. SSHs
b. Imperial Walkers
c. Windmills
d. Arm circles, overhead claps
e. Back-stepping lunges
2. Merkin Mile
1. Regular
2. Peter Parker
3. Alligator
4. Clock Merkins
5. Dive bomber merkins.
6. Merkin with one-armed row
7. Uneven merkins on steps.
8. One-legged merkin
9. Diamond merkins.
10. Wide merkins.
3. Hero’s Journey Challenge: 3 sets under roof, 10 mins
a. 10 4-ct high knees
b. 10 4-ct squats
c. 10 4-ct alternate shoulder taps
d. 10 4-ct mountain climbers
e. 10 4-ct fire hydrants
4. Swerkins
a. P1 hangs
b. P2 does 10 swerkins, switch
c. Two rounds
5. 7s up the hill with burpees and leg lifts
6. At top of hill, Pax circle up and do cumulative 100 groiners.
7. Mary:
a. Reachups
b. American Hammers
8. Moleskin:
Discussed a regular withdrawal from regular life, even if it is for only 5 to 10 minutes, just as Jesus did when he went out early in the morning to pray.

Date: Thursday, 02/02/23
AO: #ao_mastodon)
PAX: @Da Vinci @Sparrow @Bloomer @Katniss @Banks Mac N Cheese @Captain Crunch @Big Mac @Gummi Bear @Hershey @Tortuga @Stock boy @Pool Boy @Mancon @SAGA
FNGs: 0
Q: @SAGA
Total: 15

Conditions: 19 degrees of cold joy

Warm-Up: Goof Balls / Arm Circles – Seal Claps – Overhead Claps / Mt. Climbers / Tappy Taps / Stretch OYO

Thang 1: partner workout—1 PAX runs to pool house while other farmer carries coupons until runner returns & switch until both are at pool house…suicides while waiting for the six & in honor of Ground Hog’s Day, when all have made it, we did it again back to the flag

Thang 2: 56 flutter kicks in cadence

Thang 3: parking lot 11s with Blockees & Curls

Thang 4: run around obelisk and sprint back to flag

Thang 5: 1 minute of plank with a slow full-motion 5 merkins to close

MOLESKIN
Hebrews 10:23-25 – 23 Let us hold fast the confession of our hope without wavering, for he who promised is faithful. 24 And let us consider how to stir up one another to love and good works, 25 not neglecting to meet together, as is the habit of some, but encouraging one another, and all the more as you see the Day drawing near.

COT: @Bloomer’s brother’s recovery and praise for ability to run and go back to work / @Pool Boy’s daughter, Naomi’s health

Announcements: check it out #3rd-f

Backblast: B.O.M.B.S. Away
Date: Tuesday, 1/26/23
AO: #ao_mastodon
PAX:
@Shiplap @Gummi Bear @Tortuga (respect) @Archive @Mancon (FNG) @Pool Boy @Bloomer @Dilbert @Da Vinci @Sparrow @Stock boy @Bo-Peep @Panhandle (respect) @Big Mac @Katniss
FNGs: 1

Q:@Shiplap

Total: 15

WoR: Motivators x 7, Picking Daiseys OYO, MMP x 10, Abe Vigodas x 10, Copperhead Merkins x 10,

Thang 1: At each Light pole you complete an exercise using BOMBS (Burpee, OH Clap, Merkins, BBSU, Squats) and increase by 5 reps each exersize starting at 5 reps for burpees. Ex Light Pole 1 – Burpees x 5, Pole 2 OH claps x 10……Once you finish all exercises you start back over at burpees but do 10 reps and then increase by 5 each exercise. Once you complete a round starting with 20 burpees you progress back down to a round with 5 burpees.

Moleskin: Just say yes. It is very easy when someone asks you to do something to say no, especially when it is busy and your kids ask for something. Try to say yes as often as possible

Backblast: Snow much fun
Date: Saturday, 1/28/23
AO: #ao_tar_pit
PAX: @Shiplap @wet burrito @Pool Boy @Tortuga @Big Mac @Double Dip @LeMond @Gummi Bear @Hershey @T-bone
FNGs: 0
Q: @Tortuga
Total: 10

Conditions: 18 degrees, no wind, untouched snow around the track. Perfect.

WOR: Imperial Walkers, copperhead merkins, wider, and wider still, Michael Phelps, Goof Balls, Abe Vigodas

Thang One: Laps around the track
We stuck together for this one. Four teams. One PAX lay on their back in the sled with a coupon. Teams of three had one puller with the other PAX farmer’s carrying the other two coupons. Teams of two had the other PAX pulling and farmer’s carry one coupon. We switched when any PAX called out, “Switch”. The passenger PAX did reps while riding. We completed three legs each of chest presses, skull crushers, leg lifts, block ferkins, and modified monkey humpers – with hands on the coupon instead of ankles for stability.

Thang 2: Tug of War. Five on five. Two rounds.
Short slow mosey around the track.

Thang 3: Relays
Two teams of five. One PAX in the sled, legs up to allow a PAX to push him while he does chest presses. 30 yards out and back, switching pushers. While waiting to push, PAX completed squats, burpees, or hand release tuck jump burpees. Riders switched after four pushes (or so).
One more round of tug of War.

Thang 4: jumps
straight legged jumps – locked knees. All ankles and arms.
hinge jumps – Slight knee bend, mostly hip hinge and arms.
Squat jumps – Deep squat followed by explosive jump. Coupon high or higher.

Mary:
Leg raise hold to failure, one legged plank to failure, other leg to failure.
American Hammers, IC, 10 normal speed, 10 really slow.

Moleskine: Proverbs 19:20 “Listen to advice and accept instruction, and in the end you will be wise.”
@Big Mac told me Thursday that I wasn’t getting down to 90 degrees on my squats. My sin nature wanted to get defensive and angry. Thankfully, I was able to accept his feedback. I started getting lower.

NOR/COT: Prayers for @LeMond and his M as their baby is due in February, Naomi is improving from her holiday illness but seizures are increasing, @Panhandle colleague gets test results back on Monday.

Coffeeteria: @T-bone ordered donuts on his phone before arriving. @Jolly beat him to it by skipping the beatdown (he had a race later) and arriving at Dunkin a little early. @T-bone’s donuts are paid for and will be served next Saturday. Hopefully they’re not too stale.

Backblast: 5 Alive with a twist
Date: 01/17/23
AO: #ao_mastodon
PAX: @Shiplap @Spokes @Stock boy @Crack @LeMond @Gummi Bear @Hancock @Da Vinci @SAGA @Jolly @Pool Boy @Dilbert @Tortuga @Panhandle @Beaker @bumble @Big Mac @Captain Crunch
FNGs: 0
Q: @Shiplap
Total: 18WoR
Side Straddles Hops x20, Wind Mills IC x 10, Arm Circles OYO, MMP IC x 10Thang 1 – 5 Alive – Push the 12The PAX completed the old school beatdown of 5 alive. PAX ran to light pole 1 and did one burpee, light pole 2 = 2 burpees, light pole 3 = 3 burpees until……..light pole 6 = 5 burpees and 1 star jump………light pole 11 = 5 burpees, 5 star jumps, 1 merkin…….light pole 16 = 5 burpees, 5 star jumps, 5 merkins, 1 dive bomber………light pole 21 = 5 burpees, 5 star jumps, 5 merkins, 5 dive bomber, 1 squat……..light pole 25 = 5 burpees, 5 star jumps, 5 merkins, 5 dive bombers, 5 squats.The 12 when finished worked back wards completing 10 burpees at every light pole until the caught up with the 6. Once they caught up with the 6 they did 15 burpees while the 6 completed their reps. A few PAX did over 250 burpees.Thang 2 – From the Pool house "All You Got" to the flagThang 3 – EMOM for 4 minutes
Burpees, BBSU, merkins – pick a rep count – many started with 5. Each minute increase a rep count until 4 minutes is up or you fail – then decrease by a repMoleskin
Have grace and be courteous to others. you never know what other people are going through.

Backblast: The Copperhead Special

Date: Saturday, 1/25/23

AO: #ao_tar_pit

PAX: @Jolly @Shiplap @Panhandle @wet burrito @Pool Boy @SAGA @Da Vinci @Tortuga @Big Mac @Bo-Peep @Katniss

FNGs: 0

Q: @Jolly

Total: 11

WOR: SSHs, ic, x20; arm circles and Michael Phelps oyo, picking daisies, 5 @T-bone burpees

Thang 1:
We dropped our coupons off at the spa and then did a lap around the school. We stopped at each staircase and did 5 burpees. In an effort to not injure ourselves we did not go up and down the stairs in the snow. By my count (sketchy at best) there are 11 staircases for a total of 55 burpees.

Thang 2:
We returned to the spa and circled up for some Copperhead exercises. Slow, in cadence, full range of motion reps.

Round 1:
10 Bent over rows
10 Squats
10 Curls
10 Overhead presses
10 Triceps extensions

After completing those 5 exercises we went down the hill did 10 burpees ran back up the hill and did 10 more burpees.

Round 2:
10 Big boy situps
10 Coupon merkins (led by @Shiplap)
10 leg lifts while holding coupon
10 Calf raises
10 Lunges (5 each leg)

After completing those 5 exercises we went down the hill did 10 burpees ran back up the hill and did 10 more burpees.

Round 3: repeat of round 1 followed by 5 burpees at the bottom and 5 burpees at the top.

Round 4: repeat of round 2 and then back to the flag.

Unofficial burpee count: 5 + 55 + 20 +20 +10 = 110

Moleskin: It’s easy to become complacent in life and just go through the motions. Finds ways to challenge yourself whether it’s home life, work life or F3 life!

Prayer: Baby Ivy finally getting to go home. @Da Vinci’s friend.

Backblast: The Copperhead Special

Date: Saturday, 1/25/23

AO: #ao_tar_pit

PAX: @Jolly @Shiplap @Panhandle @wet burrito @Pool Boy @SAGA @Da Vinci @Tortuga @Big Mac @Bo-Peep @Katniss

FNGs: 0

Q: @Jolly

Total: 11