Category: Uncategorized

Date: 11/10/22

AO: Camera Park

PAX: @LeMond @Toto @Noodles @Beaker

Q: @Beaker

Total: 4

FNGs: 0

WOR: Motivators x7, Tappy Taps x15, Mountain Climbers, Overhead claps x60, Michael Phelps OYO

The Thang: Tortoise and the Hare BOMBS

Partner A performed a set of reps while the partner B farmer carries two coupons along the 0.5 mi loop. When partner A completed the assigned reps, he ran to catch up with Partner B, flip flopped and repeated.

Sets of the following exercises were performed. Each set was used 5x before moving on to the next set:

5 Burpees (total of 50/pair)

10 Outlaws (total of 100/pair)

15 Merkins (total of 150/pair)

20 Big boi situps (total of 200/pair)

25 Squats (total of 250/pair)

Each pair got through BOM and finished during the M.

Moleskin: Your most important relationships are ones that give you a name (husband, father, son of God). These names are who you are, they are not taken away. Live into them.

COT: Prayers for the student at @Noodles school.

Date: 11/05/2022

AO: #ao_mastodon
PAX: @Pink Drink @Hancock @FruitLoops @Captain Crunch @Maniac @Archive @Hershey @Stock boy @Noodles @Jailbreak @T.B.
FNGs: 0
Q: @Pink Drink @Hancock
Total: 11

Conditions: post-rain mugginess, 60 degrees, wind, still dark at 7am start

Warm-up: Motivators x7, goofballs, picking daisies

Thang 1: Mosey w/football. We ran around the AO, throwing a football to other pax. Dropped footballs meant everybody does two burpees.

Thang 2: Jumping American vasectomies. We ran in follow-the-leader fashion on and around picnic tables and jumping over garbage cans.

Thang 3: Relays. All at top of Hoffa, split into two teams, with two coupons halfway down.

Round 1- Relay Pax do 5 derkins, waiting Pax do LBC’s
Round 2- Relay Pax do 5 curls, waiting Pax do American hammers
Round 3- Relay Pax do 5 skull crushers, waiting Pax plank
Round 4- Relay Pax do 5 OH press, waiting Pax do crunchy frogs
Round 5- Relay Pax do 5 blockees, waiting Pax do boat/canoe

Thang 4: zip line. Take turns going down zip line. While we wait, for first round, we did BBSU’s. Second round, we did squats.

Thang 5: manrise to top of Hoffa and do a round of Guantanamo.

Moleskin: What @Hancock learned from @Pink Drink: when I would hesitate and show restraint out of fear of judgement from others, @Pink Drink would double down with enthusiasm. Be it for an exercise, or for welcoming someone in the group, or just being happy to see someone. It’s not weird, it’s awesome, and infectious in the best way.
What @Pink Drink learned from @Hancock: @Pink Drink saw me come to F3 and put in effort with consistency, working to improve 1% every time, and saw benefits in my F3 life and my life at home with my M and 2.0’s, all because I was willing to get up a little earlier and be consistent.
Proverbs 27:17 – “as iron sharpens iron, so one man sharpens another.”

Prayer Requests: @T.B.’s continuing application and interview process; @Bloomer’s brother continuing to recover; @Noodles has students injured in an accident, other students didn’t make it, and prayers for them and their families; @Pink Drink’s meeting with student whose friend passed away

Date: 11/3/22
AO: #downrange Camera Park
PAX: @Tortuga @Captain Crunch @Toto @Crack @Beaker @Noodles
Q: @Noodles
Total: 6
FNGs: 0
WOR: Motivators x7, Tappy Taps x15, Batwings x15, Michael Phelps OYO

The Thang: Bertha & Gertrude

A take on the Death by Skinny Farmer beatdown. Usually done with Farmer’s carry but have also seen it done flipping tractor tires. Today we had a visit from Good Ol’ Bertha and Gertrude. Not sure if we ever named @Archive’s sandbag but I did today. Bertha & Gertrude, 60+ plus sandbags, were incorporated into the following:

Round 1: Hand Release Merkins x50, Leg Raises x50, 5 Sandbag tosses, 2 laps around lot
Round 2: Side Straddle Hops x50, Flutter Kicks x50 (2:1 count), 5 Sandbag tosses, 2 laps around lot
Round 3: Bonnie Blair’s x50 (2:1 count), Big Boy Sit Ups x50, 5 Sandbag tosses, 2 laps around lot
Round 4: Gas Pumps x50, Squats x50, 5 Sandbag tosses, 2 laps around lot

MoM: The following exercises for time – Thighmasters, Glute Bridges, Bird Dog, Dead Bugs

Moleskin: Take time to check in with our kids throughout the day. Our own kids but also our nieces, nephews, etc. Pay attention to who their friends are. While we may make the effort to check in with them, not every child has the same support system at home.

COT: Prayers for our children. That God may continue to watch over them, protect them, provide a sense of direction. Pray for those children that donMt have good supports. We pray for overall health. That God may continue to heal and strengthen those PAX going through injuries and/or recovering from injury.

Date: Saturday, 10/29/2022
AO: #ao_tar_pit
PAX: @Noodles @Tortuga @Da Vinci@Hershey @Jolly @Panhandle @wet burrito @Bo-Peep @T-bone @Sparrow @SAGA
FNGs: 0
Q: @SAGA
Total: 11

WOR: goof balls / arm circles / mtn climbers / T-Bone burpees / tappy taps

THANG 1: Partner Farmer’s Carry
1 PAX farmer carries out 100 yards while partner merkins & PAX leaves coupons and sprints back to do merkins while other PAX sprints to get coupons and farmer carry them back

Then do a round with BBSU

THANG 2: Coupon Mileage
ROUND 1: 10 Blockees @ start then Rifle Carry around far curve for 10 Blockees and leave coupons and run around back to coupons for 10 Blockees & Rifle Carry back to start
ROUND 2: same as above w/20 Thrusters
ROUND 3: same as above w/30 Goblet Squats
ROUND 4: complete 40 Curls and then run I lap back to start

Mary: 42 4-count flutters …

Moleskin: You can do hard things. Do them with others and in a small loop and you can do hard things even better.

Date: 10/27/22
A.O: AO Mastodon
PAX: Sparrow, Spokes, Archive, Panhandle, Jolly, Hancock, Babe, Da Vinci, Tortuga, Dilbert, Stock boy, Wet Burrito, 8-Track, Pool Boy, T-bone, Big Mac, Majorette, Jan Hus, Dogear, Jailbreak, Maniac, Crack
FNGs: 0
Q: Crack
Total: 22

Warm-o-Rama: SSH – IC 25, Willie Mays Hayes – IC 10, Mountain Man Poopers – IC 10, Mountain Climbers – IC 10, Bat Wings – IC 10 ea (FW arm circles, BW arm circles, seal claps, OH claps), Merkins – IC 10, Michael Phelps – OYO

Thang 1: Coupon 11’s – rifle carry coupon between light poles, blockees (descending) and derkins (ascending)

Thang 2: Farmer Dora – teams of 3, PAX #1 farmer carry two coupons to light pole and back, PAX #2 Bernie to top of Hoffa and performs 5 burpees then mosey back down, PAX #3 works on reps. Rotate through the 3 stations. 100 hand-release merkins, 200 big boi situps, 300 squats.

Sadly, we ran out of time before we could get to Mary.

Moleskin: I recently listened to a podcast talking with PAX from Metro, one of whom is the AO Q for AO Silver Bullet. This guy is 82 years old and still gets up and works out! Stay motivated, get after it, and hopefully we can still be doing this when we’re in our 80’s.

Podcast link: https://open.spotify.com/episode/1nECKbBG2OOtcDf40PQjtX?si=doFY4g0zRS-bQYtONIP1ew

Date: 10/22/2022

AO: #ao_mastodon
Pax: @Archive @Sparrow @Captain Crunch @T.B. @Hancock @Carmen
FNGs: 0
Q: @Hancock
Count: 6

Conditions: warm & sunny.
Warm-up: Motivators x 7, mountain man poopers, arm circles, quad stretches, picking daisies

Thang 1: start mosey around AO, clockwise, crossing bridge west of tennis courts first. Do 5 burpees at each light pole for approx. 5 or 6 light poles

Thang 2: keep moseying. 25 BBSU’s in the grass.

Thang 3: keep moseying. Cross monkey bars however you see fit.

Thang 4: keep moseying. Do suicides in the street – 1/3 down and back, then 2/3 down and back, then all the way and continue.

Thang 5: keep moseying. Stop at Dan Taylor alley and do Dan Taylors until we hit the far garbage can.

Thang 6: keep moseying. Cross bridge on our hands. Stop at cabin and do relays. One Pax runs to end of pier near cabin, does 10 merkins, comes back. The rest do squats, or plank, or flutter kicks.

Thang 7: keep moseying. Stop at pool parking lot. Run halfway down, do 10 burpees, and come back. Then run all the way down and back.

Thang 8: keep moseying. Stop at zip line. We all took two turns, doing BBSU’s while we wait.

Thang 9: follow the Q over all the picnic tables near the zip line.

Thang 10: keep moseying. Go down slide multiple times, but only in a non-frivolous manner. We’re responsible adults working out, clearly not playing at a playground.

Thang 11: keep moseying. Run to Hoffa. Manrise, 10 burpees at top, come down, manrise again.

Thang 12: Mary. We did, in no particular order: flutter kicks, boat-canoe, alternating arm side plank, LBC

Thang 13: Guantanamo

Moleskin: Quote from Rings of Power: “The same wind that seeks to blow out a fire may also cause it to spread.” Don’t let your adversity shut you down, but push back. Michael Jordan could have quit basketball after he was cut from his high school team, but instead he pushed and became a better ball player. Be like Mike.

Backblast: We ran
Date: 10/21/22
AO: #ao_ground_zero
PAX: @Pool Boy @Beaker @Tortuga @8-Track @Toto @LeMond @Topham @Crack @Spokes @Humpty @TBTF
FNGs: 0
Q: @Tortuga
Total: 11

Warm-o-Rama: Stretch OYO

Thang: we ran south.

Moleskin: “Love me when I need it the least, because that’s when I need it the most.” This quote hangs in my parents house. My mom had an affair with a black man when I was in fifth grade. My sister is black. My dad didn’t bail on the marriage or family, even though he had every biblical right to do so. He chose, with God’s help) to love Mom when she deserved it the least.
When you want to wring someone’s neck, that’s when they most need your love. Pray that God will give you that love in that time/ season.

COT: @Crack is traveling to Michigan this weekend to spend time with his oldest 2.0, Carissa.

Date: 10/18/2022
AO: #ao_mastadon
PAX: @Poolboy, @Sparrow, @Pink Drink, @Hancock, @Tortuga, @LeMond, @Jolly, @Dilbert, @T-bone, @Wet Burrito, @Beaker, @Panda Express @TBTF, @Spokes, @Panhandle, @Giggles, @Maniac, @Katniss, @Big Mac

FNGs: 0
Q: @Big Mac,
Total: 19
1. Warmorama: Motivators, Burpees, Picking Daisies, Arm Circles, Mountain Main Poopers

2. the Thang:

· Squats

o 50 Squats, first one done starts running and rest chase up Hoffa.

o Demonstrate proper form
Squats – Most common exercise to cause injury (with weight).

§ Full 90 degrees

§ No touch of arms to legs

§ Full extension at top (knees and hips extended)

o Some recommendations from YouTube

§ Stretch ankles to get better form, keep legs slightly farther apart if low flexibility.

§ Keep shoulders pinched in back.

§ Keep butt tight.

o Do 50 with proper form

· Kettlebell Swings

o Form

§ Keep back straight,

§ Flat back

§ Feel slightly wider than shoulder-width apart.

§ Hinge at hips, coupon high enough to see below it looking straight ahead.

§ Strength comes from hips.

o Do 50 with proper form, then run the hill.

· Thursters

o Form

§ Coupon in upright rack position

§ Squat to at least 90 degrees (or elbows to knees)

§ Full extension with arms above head

§ Head between arms at top

o Try to do 50 with proper form, then run hill

· Burpees

o Form

§ Chest touch ground

§ Hands clap above head with feet off the ground

§ Full stand at top (open hips)

o A recommendation from YouTube

§ Squat to get down part of the way, don’t bend and fall on arms/shoulders

· Merkins

o Wrists should be under shoulders

o Butt should be tight, abs tight, body firm

o Arms fully extend, full range of motion

o When come down, shoulder blades should come together and

o Wide or narrow is fine but don’t flare arms out.

· Repeat all 5 exercises with a bad dad joke quiz question. If you get it right run to the lamp post, wrong? Run Hoffa. Either way do 15 perfect reps first.

o Question 1: How is a wizard who raises the dead and a sexy vampire similar? They are both necromancers/neck romancers

o Question 2: What did Yoda say when he saw himself in 4k? HDMI

o Question 3: What do skinny jeans and a cheap hotel have in common? No ballroom.

o Question 4: What’s an astronaut’s favorite part of the keyboard? The space bar.

o Question 5: What’s blue and not heavy? Light blue.

· Moleskin

o We are constantly affecting our form. There is an idea in economics which I’m sure is much more beautiful in Aristotle’s metaphysics or in Beaker’s inorganic chem class that some goods take consumption capital. For example, coffee takes some investment before it tastes good.

o I have a hunch that most of the best parts of life require consumption capital. Behavioral economist Dan Ariely observes that we tend to love or value things in direct proportion to the work we put into the thing. If you want to love your body, put work into it, if you want to love music, work at it, if you want to love your children and spouse, work on it. If you want to love your relationship with God, work on it. What consumption capital are you building? What loves are you forming?

· Prayer:

o LeMond (having a girl! J Prayer for healthy development and delivery)

o Tortuga: Jackie had a good experience with chiropractor, pray the benefits last.

o Katniss: Prayer for a good birthday for the 2.0.

Backblast: Cold, wind, darkness, and pickleball
Date: 10/17/2022
AO: #ao_mastadon
PAX: @T-bone, @LouGee, @Tortuga, @Spit Valve, @Sparrow, @Big Mac, @Jolly, @Pool Boy, @8-Track, @SAGA, @Giggles, @Panhandle, @LeMond
FNGs: 0
Q: @LeMond
Total: 13
1. Warmorama: Happy Jacks, Windmills, Mountain Man Poopers.
2. Some Pax did the Murph, some opted for a run, and others embraced the cold darkness to play pickleball.
Moleskin:
It is just that we should be grateful, not only to those with whose views we may agree, but also to those who have expressed more superficial views; for these also contributed something, by developing before us the powers of thought.
Aristotle