PAX: bumble, Captain Crunch, Crack, Hancock, Pink Drink, Short Circuit, Stock boy FNGs: 0 Q: Crack Count: 7
Warm-o-Rama: Motivators (7), Abe Vigodas (10), Tappy Taps (10), Bat Wings (10). At this point several of the PAX wondered if I was repeating Noodles’ workout from Thursday… Willy Mays Hayes (10)
Mosey w/ coupons to Hoffa The Thang: The ABC’s
Alligator Merkins
Broad Jump Burpees
Colt 45 – coupon curls, lower half, upper half, full
Derkins – 10
El Capitan – Deep lunges up Hoffa, touching hands to ground
Foxholes at top of Hoffa – 10 (sit up, roll to merkin, flapjack) Mosey back down to Coupons
Thang: The PAX chose from Wild, Mild or Child (concealed in envelopes – read saying and then do exercise)
Wild
Panhandle flutters to 60 “A beginner who is insulted and tolerates it is like a tree that is watered each day.” Isaiah 1 “The beginning of evil is distraction.” Poemen 43
Around the school with every staircase (burpee for early finish) “A beginner who is insulted and tolerates it is like a tree that is watered each day.” Isaiah 1
Sprint to goal posts, 70% back “Go and attach yourself to a person who fears God, and from your contact with that person he will teach you too to fear God” Poemen 65
Jacobs ladder (10x up the hill, increasing burpees, 1 – 10) “We see three physical activities with Abba Pambo: no food until evening every day, silence, and a great deal of handiwork.” Poemen 149
30 burpees “The beginning of evil is distraction.” Poemen 43
2. Mild
Panhandle Flutters to 40 “Do not entrust your conscience to somebody in whose heart you do not have confidence.” Poemen S 14
Around the school with every other staircase (burpees if you finish early) “If a person has humility, is indifferent to goods, and does not pass judgment, the fear of God comes to him.” Euprepius 5
Sprint to goal posts, 40% back “A person is as in need of humble-mindedness and of the fear of God as he is of the breath that comes out of his nose.” Poemen 49
Jacobs ladder (7x up the hill, increasing burpees to 1-7 ) “It is said of abba Pior that every day he started all over again” Poemen 85
20 burpees “Do not fulfill your own will; rather accept the obligation to humble yourself before your brother.” Poemen 157
3. Child
Panhandle Flutters to 30 “Deeds are good, but indifferent to posssessions is greater than all.” Theodore of Pherme1
Around the school with no staircases (burpee if you finish early) “A brother said to Abba Poemen, ’If I fall into grievous sin, my thoughts devour me and accuse me, saying ’Why did you fall?” The elder said to him: ’at whatever time a person fall into a misdeed and say, ‘I sinned,’ it is done with, immediately.” Poemen 98
Mozy lap “We do not need anything other than alert intelligence.” Poemen 134
Jacobs ladder (5x up the hill, increasing burpees to 1-7 ) “A person living with his neighbor ought to be like a pillar of stone: insulted but not getting angry; revered without becoming haughty.” Poemen S 11
10 burpees “Satan does not know by which passion the soul is worsted. He sows, but he know not whether he will reap; he sows some people with porneia, others with slanderous thoughts, and likewise with the rest of the passion and to whatever passion he notices a soul inclining, he fires it up.” Matoes 4
Moleskine: “If Moses had not led the sheep to a fold, he would not have seen what he saw at the bush.” Poemen S 8
PAX were introduced to a new way of strengthening their shoulders. They were also introduced to the use of broomsticks, pvc pipes and wooden rods when weights are not available. Some came in underestimating the beatdown but gained much respect for it at the end.
WoR: Motivators x7, Tappy Taps x15, Abe Vigodas x15, Batwings x15, Michael Phelps. Mosey around the parking lot and headed over to the COOTEEs area.
The Thang: 2 TABATA rounds – We used our coupons to sit on but exercises can be done standing up. Broken down as follows:
Cycle 1 – 3 min – Bradford Press – Closed grip, a little more than shoulder width apart. Starting with pipe in front of you, sweeping motion to an overhead and pull down behind the head. Push back up to overhead and again to starting position. Repeat, focusing on form. Increase your reps as you get comfortable with the form.
Rest – 1 min – Squats Cycle 2 – 3 min – Left Windmill – Wide grip. Starting overhead and with a sweeping movement down to your left that will lead to same movement on your right. Rest – 1 min – Squats Cycle 3 – 3 min – Right Windmill – Starting overhead and with a sweeping movement down to your right that will lead to same movement on your left. Rest – 1 min – Squats Cycle 4 – 3 min – Shoulder Dislocations/Pass Throughs – Wide grip and sweeping movement front and behind your back. Rest – 1 min – Squats Cycle 5 – 3 min – Wall Angels – Shoulders, back and 6 against the wall. Arms against the wall at 90 degree. Slowly raise your arms until you begin to feel your shoulders tighten without your back arching too much. HOLD and back to 90 degree starting point. Rest – 1 min – Squats
Rinse and Repeat for time. Second round, we were able to get up to Windmills.
CoT: Prayers for @Beaker’s father as he recovers from knee surgery. Prayers for @Crack’s daughter as she remains committed to her internship and ask that God provide her with the wisdom to make decisions that are best for her and career.
Moleskin: Think of a challenge that you would like to take on and commit for the year.
Backblast: Saga’s Meniscus Memorial Beatdown! Date: 1/19/2023
AO: #ao_mastodon
PAX: @Tortuga, @Banks, @Stock boy @Shiplap @Panhandle @Sparrow @SAGA @8-Track @wet burrito @Dilbert @Pool Boy @Hancock @Big Mac @Da Vinci @Archive
FNGs: 0
Q: @Banks
Total: 15
Conditions: Wet and rainy
Warm-O-Rama:
20x Goofballs IC
10x Windmills IC
25x Squats IC
Stretch OYO
5x @T-bone Burpees OYO
10x Merkins IC
Thang #1 : Route 121
We proceeded to make our way around Mastodon stopping at each light post to complete an increasing number of burpees up to 11, we regrouped, and then counted back down to 1 for a total of 121 burpees
Thang #2 : Dan Taylors
We continued on our journey by completing Dan Taylors up to 8. (4 Lunges, 1 Squat up to 32 Lunges, 8 Squats
8 MOM:
We moseyed back to the flag and circled up for some Mary
20x Single Leg Lifts IC followed by 10x Single Leg Circles IC for each leg. It should be noted that the mumblechatter during this routine was almost deafening…
40x Glute Bridges IC
15x Leg Raises IC
25x Squats IC
Moleskin
"Believe in yourself, and the world will believe in you too. The only limit to your success is the one you set for yourself." – ChatGPT (Create an original motivational quote)
Prayer:
Prayers for Davincis friends in the loss of their 2nd son, and for all of the people in their community. Continued healing for Naomi.
WoR
Side Straddles Hops x15, Tempo Merkins x10, Flutter Kicks Double Count x10, Little Baby Arm Circles Forward x10, Little Baby Arm Circle Backward x10, Hallujahs x10, Knoxville Cherry Pickers x10, Samson Hold (20 sec), PHELPS it out (30 seconds), Willie Mayes Hayes x10
Thang 1
Cardinal’s VQ Routine to honor our fallen HIM from KnoxvilleStarting location was in the field opposite of the base of Hoffa5 of each: Burpees (We had a moment of silence for our brother Cardinal after completing this first set), Big Boys, Heels to Heaven, Across the field in front of Hoffa and to the top, rinse and repeat10 of each: Burpees, Little Baby Crunches, Mt. Climbers Double Count, Run across the field and to the top of Hoffa, rinse and repeat returning to the starting location15 of each: Burpees, Air Squats, Freddy Mercury’s, Run across the field and to the top of Hoffa, rinse and repeat returning to the starting location20 Burpees, run across the field and to the top of Hoffa, rinse and repeat returning to the starting location returning to the starting locationSummary: Total of: 100 Burpees, 10 Big Boys, 10 Heels to Heaven, 20 Crunches, 20 Mt. Climbers, 30 Air Squats, 30 Air Squats, and a bunch of running HoffaThang 2
B.O.M.B.S. at the Corners – one trip around the @Archive mile stopping at the 4 corners doing Burpees, Overhead Claps, Merkins, BBSUs, and Squats x10 per corner). We made it through 3 corners before we ran out of time6MOM
Did approx. 5 minutes of Mary in Ring-Of-Fire fashion before moseying back to the flagMoleskin
Given the circumstance with our brother from the gloom, Cardinal, today’s thoughts were around how tomorrow is never a guarantee and to make the most of the life you have and appreciate what God has blessed you with. Also, take some time to reflect on life circumstances and choices and be sure you are valuing every day to the extent you can.CoT –
Prayers for Cardinal and his family, prayers for TB’s M as she continues her education at NIU, prayers for TB as he coaches his schools basketball team (1st game that evening)
Date: 1/13/23 AO: AO Ground Zero ( W. Liberty Dr. and S. Carlton Ave, Wheaton) PAX: Banks, Beaker, Big Mac, Crack, Double Dip, Hershey, Humpty, Jolly, Katniss, Panhandle, Pool Boy, Stock Boy, Topham, Tortuga, and Pacecar (canine) FNGs: 0 Q: Crack (really Pacecar) Total: 14 human, 1 canine
Backblasting run club can make for very boring reading. What did we do? We ran. It was dark. Humpty didn’t think it was quite as dark as it had been previously. Even though it was Friday the 13th, we didn’t see anything scary. Maybe it was too early for the ghouls to be out?
PAX: @Bloomer @Bo-Peep @Banks @Shiplap @Panhandle @Maniac @Katniss @Captain Crunch @Pool Boy @Sparrow @Jolly @Big Mac @Da Vinci @Tortuga @SAGA @Stock boy @Dilbert
FNGs: 0
Q: @Dilbert
Total: 17
WoR
SSH
Windmills
Arm circles
@T-bone burpees
Thang 1
Light post 11s with bent over rows going down and burpees going up. After each round, mosey to the next light post with a single arm farmer carry, alternating arms every round.
Thang 2
PAX split into two groups. One group started at The Shop and the other started at Cooties. The groups performed the below exercises for their location, and switched locations once those exercises were completed. Each group was able to complete each location’s exercises twice.
Cooties
20 pull ups
10 burpees
20 supermans
10 burpees
The Shop
20 incline plank, single arm rows
10 burpees
20 upright rows
10 burpees
Moleskine
Waiting on the Lord is an active pursuit. God speaks to us through prayer, reading the Word, and through the wisdom of Godly community. God gave us a lot of wisdom when he gave us wives, so confer with your wife. We as PAX are also so fortunate to have this group of Godly men seeking to live for Jesus as best we can. There is so much experience and wisdom to draw from. So lean into this community as you feel led during seasons where you need to make a more significant decision.
CoT
@Bloomer’s brother as he continues recovering from a stroke. Praise for the miraculous progress, and pray that he is able to recover even more fully.
Cardinal, member of F3 Knoxville, collapsed during his VQ and passed away. Pray for his family and his community as they grieve this tragedy.
Thang 1: Merkin Mania
We made our way around the lake stopping at each bench to complete 10 Derkins. When we finished, no one knew how many benches we had stopped at, so we worked our way around backwards doing incline Merkins and adding one rep at each bench until we were back at the start in order to get an accurate count. FYI there are 21 benches…. We ended up doing 210 Derkins and 231 Incline Merkins.There was a lot of mumblechatter from the PAX, and some comparisons to @Noodles…5 MOM:
We moseyed back to the flag and completed the following IC:
25x Squats
20x LBC’s
20x Oblique Crunches each side
Moleskin
Where the head leads, the body will follow. Whether you think you can or you can’t, you’re right.Prayer: @T-bone is getting a root canal. Praise for Naomi returning home, and continued prayers for @Pool Boy and family as she continues her treatment at home.
F3 Wheaton 