Category: Uncategorized

Date: 01/16/2024

AO: #ao_dark_room

PAX: @Framed @Toto @Crack @Beaker

FNGs: 0

Q: @Beaker

Total: 4

WOR

Goofballs, ic, x20

SSHs, ic, x20

Windmills, ic, x20

Tappy taps

Thang:

On my way in, YHC noticed that the 1/4 mile loop was not shoveled. So we started out with a mosey to scout out the 1/2 mile loop. part wat through we gathered enough information, turned around and hit the 0.80 mile loop. At the end we found that one to be unusable as well. Since YHC doesn’t learn, we also tried to mosey the trail around the skate park and tennis courts. Finally i gave up.

We did something I call the B-B-BRRR.

Burpees

Bonnie Blairs

Bobby Hurleys

Raggedy Andy’s

Run 2x around the parking lot

Repeat

First time around we performed 5 reps of each exercise. Increase to 10 on the next time around, then 15 and finally 20.

Moleskin: Challenge yourself to try something hard. Worst thing that can happen is your try hard and it fails.

COT: @Manhole and this long-lasting virus, the cold and those without reliable shelter, @Crack’s 2.0 on her way to WI today.

Date: 01/09/23
AO: #ao_tar_pit
PAX: @SAGA @Panhandle @T-bone @LeMond @Jolly @8-Track @Da Vinci @DQ
FNGs: 0
Q: @DQ
Total: 8

WoR:

• Motivators
• Oblique warriors
• Copperhead squats
• Copperhead merkins

The Thang
Each PAX ran a minimum 1.5 miles around the track. Every lap, one exercise was completed at each of the four corners of the track:

• Squats
• Merkins
• Burpees
• Thrusters

The number of reps for each exercise started at 5 for the first lap, and increased by 5 for every lap afterwards. So, the last lap of the 1.5 mile run included 30 reps of each exercise. While waiting for the six to complete, the twelves were pushed to continue running laps and incrementing rep counts by 5.
We finished with a 2 minute plank.

Moleskin
“Ministry takes place when divine resources meet human needs through loving channels to the glory of God”
Warren W. Wiersbe

CoT

• Resilience for @Sweet Treats enduring rigorous training and his wife holding down the fort at home

Date: 1/9/24
AO: #ao_mastodon
PAX: @Bloomer@Captain Crunch@Crack@Dr. Phil@Gummi Bear@Hancock@Samsonite@Sparrow@Stock boy
FNGs: 0
Q: @Crack
Total: 9

Conditions: 34°F, light snow

Warm-o-Rama:
SSH IC – 20
Abe Vigodas IC – 10
Tappy Taps IC – 20
Bat Wings IC – 10

The Q tempted Sparrow out with the possibility of frivolity. What he didn’t mention was that we were starting with a Bataan Death March around the Crunch Mile! Single file mosey, last PAX drops and does 3 burpees then sprints to the front. Everyone got at least two sets of burpees.

We reconvened at the flag, picked up sleds, and headed to the base of Hoffa.

The PAX were separated into groups of 3. Each group had to complete 150 merkins, 300 BBSU, and 450 squats. Two PAX performed reps while the third ran up Hoffa and slid (sledded?) back down. Some did more reps than others, some spent more time sledding.

Once all the reps were complete, the Q called a Manrise (Sledrise?) PAX carried sleds to the top with the anticipation of sliding down. However, the Q decided we needed some more burn first. PAX formed a ring in plank position and performed the Merkin ring of fire (PAX hold plank, Q starts with 1 merkin, each subsequent PAX performs N+1 merkins until all have merkined. Round two was Q starting at 10 merkins, PAX perform N-1 merkins until back to start). Then all headed down on sleds or penguin slide. As we were near our time, we repeated the Sledrise minus the ring of fire before returning to the flag. Q then called 1 min Al Gore to wrap things up.

Moleskin: Almost one year ago the PAX of F3 Knoxville lost one of their men, Cardinal, during his VQ. Life is precious, don’t take it for granted.

Date: 01/9/2024

AO: #ao_dark_room

PAX: @Framed @TBTF @Toto @Banks @Tortuga @Beaker

FNGs: 0

Q: @Beaker

Total: 6

WOR

Motivators, x7

Windmills, ic, x20

Arm circles, both directions, x10

Thang 1: Stations

Six stations:

Drag sled with 200# sandbag ~50 yds on a track around a light and up a small hill.

Bonnie Blairs (1 is 1)

Mountain Climbers (2 is 1)

Battle ropes

Step-ups

Dips

After completing the sled drag, replace the person below you. Keep this patter until everyone has switched. Complete 600 reps of Bonnie Blairs, mountain climbers, step-ups, and dips as a group.

Thang 2: Suffering on the Ridge

Mosey to Hacksaw ridge with :sled:s. 10 minutes of hill sprints. Sprint up the hill. Get back to the bottom in any manner :sled: you see fit.

Thang 3: Snowball fight

Partner up. As a pair, make the largest snowball that you can. Largest snowball after 4 minutes wins. @Framed and @Banks won.

Moleskin: About age 40 my father went through an internal crisis of sorts. He had a life-changing moment at a silent retreat. Many changes followed, but one of them was a commitment from him to learn something new every month. Two months after this retreat is when we took family snowboard lessons. I realize now that the cost of learning to snow board that is paid by your knees and your butt is greater for a 40ish yr old man than for an 11 yr. old, yet he did it and it was life giving. I find learning new things to be life-giving for myself as well.

Learn new things. Learn things that have a cost and put you in the embarrassing position of being incompetent at first.

COT: @Tortuga back in school. @Tortuga’s 2.0 on the way back to college. @Manhole and this long-lasting virus.

Date: 01/08/23
AO: #ao_flat_earth
PAX: @Crack @Banks @Tortuga @Hershey @Jolly @K-pop @8-Track @TBTF @Shiplap @Gummi Bear @Panda Express @DQ
FNGs: 0
Q: @DQ
Total: 12

WoR:
High knees and butt kickers while we waited for @Tortuga

The Thang
YHC pre-selected teams in the hopes of an even, competitive game. One team executed on the fundamentals and put together some highlight reel plays. The other team, lead by YHC, showed up and sometimes that’s all that really matters.

Moleskin
Be aware of those around you and opportunities to show the love of Jesus. I passed up on an opportunity last night at church to say hi to a guy sitting by himself. Thankfully, an older wiser member of our church started talking to him and the three of us later ended up chatting. I learned he’s a refugee from Ukraine who has only been in the US for two months. I was grateful I was given a second chance to provide a warm welcome.

CoT

• Safe travels at the end of break for @K-pop and @Tortuga’s daughter Anna.
• Safe travels and peace for @Gummi Bear’s family as they travel to Minnesota for a funeral for his wife’s grandmother.

Date: 01/12/2024

AO: #ao_dark_room

PAX: @Beaker, @Noodles, @Framed, @Captain Crunch, @LeMond

FNGs: 0

Q: @LeMond

Total: 5

• Warmorama: 5 mins

  • 45 SSHs

  • Mountain Man Pooper: 10

  • Side lunges: 15

  • Bat wings

• Pre-thang 1:

  • 30 coupon curls

  • Balls to the walls: 1 minute hold

  • Wall sit: 1 minute hold

  • Wall sit: 10 alternating leg lifts

  • 80-sec plank

  • 30 coupon curls

• Dan Taylors across field

  • Up to 6 squats, 24

  • 20 4-ct groiners, just for fun

• Walking squat thrusters:

  • 1 to 12 squat thrusters on yellow lines of path north of parking lot.

• Main Thang: 7s of BBS and T-Merkins on field north of parking lot.

  • Coupons in a line in the middle of the field.

  • In the middle do 3 burpee block jump overs.

  • Wrap up with 9 T-Merkins, 19 BBS OYO.

• Mary:

  • 20 4-ct flutter kicks

  • 50 shoulder taps, 25 4ct

  • 15 4-ct American Hammers.

• Moleskin:

  • No one ever regarded the First of January with indifference. It is that from which all date their time, and count on what is left. It is the nativity of our common Adam.

  • —Charles Lamb

  • To me, January 1st seems to be an arbitrary day to start the new year. Why not September 1 or the start of spring?

  • I take inspiration from this quote and tell everyone to plan big for 2024!

Date: Saturday, 01/06/23
AO: #ao_tar_pit
PAX: @Lemond @The Wet Burrito (respect) @DaVinci @TBTF @Falsetto @Katniss @Mr Roboto @Sparrow @T-Bone (respect) @T-Bone (respect) @SAGA
FNGs: 0
Q: @SAGA
Total: 11

Conditions: A slushy fallen snow kind of morning.

Warm-Up: Side Straddle Hops / Tappy Taps / Mtn. Climbers / leg stretch OYO / Arm Circles

The Thang: The last day of the 12 Days of PAXmas and all that came before it!

12/26 DAY 1: 10 Burpees – @T-bone
12/27 DAY 2: 20 4-count Flutter Kicks – @Panhandle
12/28 DAY 3: 30 T-Merkins – @Pool Boy
12/29 DAY 4: 40 BBSUs – @Stock boy
12/30 DAY 5: 50 Shoulder taps – @LouGee
12/31 DAY 6: 60 Curls for the gurls – @Beaker
1/1 DAY 7: 70 Air thrusters/squats – @Katniss
1/2 DAY 8: 80 second plank – @Archive
1/3 DAY 9: 90 Side Straddle Hops – @Da Vinci
1/4 DAY 10: 100 lunges (1 is 1) – @Big Mac
1/5 DAY 11: 110 lbcs – @Sparrow

1/6 DAY 12: 120 BLOCKEES – @SAGA

COT: college decision happening for @Falsetto’s 2.0 & @T-bone’s 2.0’s travel through the storm prayers & praise for F3 friendships

MOLESKIN: You can do more than you think! Serve yourself by serving someone else.

Backblast: Ultimate Frisbee
Date: 01/05/24
AO: #ao_flat_earth
PAX: @Hershey@Jolly@Bones @Hank (FNG) @Gummi Bear@T.B.@8-Track@DQ@Tortuga@Krampus@Dewey@Bean@LeMond@Cheese@Panda Express@Shiplap
FNGs: 0
Q: @Shiplap
Total: 16WoR:

• OYO Stretching

The Thang
Ultimate 8v8Moleskin:
Don’t be so hard on yourself

Backblast: Friday Run Club
Date: 1/5/2024
AO: #ao_ground_zero
PAX: @Toto@Ankles@Topham@Hancock@TBTF@Dr. Phil@Panhandle@Beaker@T-bone@SAGA@Da Vinci@Frank @Caboose(FNG Welcome!) @Blackout@Samsonite@Banks
FNGs: 1
Total: 16
Q: @BanksWOR: SSHs Windmills, and stretch OYOThe Thang: We ran south on the prairie pathMoleskine – Be ruthless with your time, prioritize the things that matter the most.COT: Prayers for Dr Phils Mom and Blackouts cousins baby

BACKBLAST! 4 Yr Maniversary
Date: 1/4/2024
AO: #ao_mastodon
PAX: @Jolly @Banks @Tortuga @T.B. @T-bone @TBTF @Sparrow @Panhandle @Maniac @Jailbreak @Shiplap @LouGee @Bones @Da Vinci
FNGs: 0
Q: @Shiplap
Total: 14