Category: Uncategorized

Date: 11/30/23
AO: #ao_mastodon
PAX: @Stock boy @Samsonite @Mad Cow @Jolly @SAGA @Da Vinci @Jailbreak @Archive @8-Track @T-bone @Banks @Linc @Tortuga @TBTF @Spokes @Panhandle @DQ
FNGs: 0
Q: @DQ
Total: 17

WoR

• SSH
• Arm circles
• Copperhead squats
• Copperhead merkins

The Thang
PAX toured a bit of Mastodon, making various stops along the way. Our movements included:

• Start at the trail just west of the parking lot. Lamp post 11s with merkins decreasing and burpees increasing.
• Scout run on the trail to the picnic tables
• At the picnic tables, each PAX completed the following exercises and did squats for the six:
  • 25 table thrusters
  • 50 merkins
  • 100 bonnie blairs (1 is 1)
• Remaining at the picnic tables, each PAX then completed the following exercises and did squats for the six:
  • 25 derkins
  • 50 tricep dips
• Jog to Cooties
• At Cooties, each PAX completed the following exercises and did squats for the six:
  • 10 pullups
  • 20 pike presses
• Jog back to flag
• Lots of Mary back at the flag:
  • crunchy frogs
  • Oblique v ups (left side)
  • Oblique v ups (right side)
  • Plank jacks
  • Scissors
  • @Panhandle flutter kicks

Moleskine
Anything worth doing is worth doing poorly. Don’t let imperfections discourage you when you’re practicing a habit or developing a skill.

CoT

• Praise for the good health of the friend of @T-bone’s 2.0
• Prayers for @Stock boy’s neighbor recovering from neck surgery
• Prayers for @DQ’s aunt going through cancer treatment

Backblast: Thanksgiving Beatdown to remember
Date: 11/23/2023
AO: #ao_mastodon
PAX: @Jolly @DQ @Bloomer @Tortuga @piper (FNG) @squirt @Bean @Banks @Manhole @Katniss @Jailbreak @Gunga @Airpump @Cheeks @Bones @T-bone @wishbone @Panhandle @Beaker @TBTF @Captain Crunch @Stock boy @LeMond @Da Vinci @Shiplap
Q: @Shiplap
Total: 25
Conditions: crips but perfect for a beatdownWarm-O-Rama
SSH x 25, Tin Soldiers x 15, MMP x 15, Picking Daiseys, Arm CirclesEMOM – 15 burpees for 5 rounds – not sure this is considered a warmup but got our minds rightThang 1: Banks
Greata – 100 Blockees, 200 Thrusters, 300 Coupons swings
Partner up – 1 PAX performs exercises while the other runs HoffaThang 2: Shiplap
Sandbag throws with BOMBS
PAX1 pick ups the sandbag and throws it forward towards the pool house. PAX 2 completes BOMBS (Burpees, outlaws, Merkins, BBSU, Squats) x 15 reps. Runs to partner and they switch until time expiredEnded with EMOM – 10 sandbag thrusters or 15 burpees – only had enough time for 1 round.Moleskin: Feel gratitude for all of your relationships – good or bad, they all have a purpose.

Date: 11/18/2023
AO: #ao_mastodon
PAX: @Stock boy @Bloomer @Jailbreak @Maniac @Linc @Falsetto @Sparrow @Captain Crunch @TBTF (Q)
FNGs: 0
Q: TBTF
Total: 9
Conditions: cold-ishWarm-O-Rama:
– SSH x50 IC
– TBone burpees x10 OYO
– Copperhead Merkins x10IC
– Good mornings x10 OYO
– Abe Vegodas x10 IC (nice and slow)
– Stretch as needed/Michael Phelps it out OYOThang: Light posts and Garbage Cans
Moseyed around the @Archive mile alternating between 5-10 reps (each PAX picks a rep count that challenges them) at each light post and garbage can along the way. We mixed in some Ring of Fire, Waterfalls, Dan Taylors, Sprints, and misc shenanigans along the wayMoleskin – be intentional with your time and present to those around you. Offered up the challenge i used to do often of "no phone Sunday"COT – Maniac’s friend Schwartz health struggles, war and conflicts around the world, challenges spoken or unspoken of the PAX and those aorund us.

Backblast: Friday Run Club
Date: 11/24/2023
AO: #ao_ground_zero
PAX: @Tortuga@T-bone@Beaker@Topham@Stock boy
FNGs: 0
Total: 5
Q: @Tortuga
——————–

Conditions: Cold-ish
Warm-o-Rama: Stretch (OYO), imperial walkers IC, mountain climbers IC, walk south for a block-ish

The Thang: Run south on the Prairie Path, turn around and come back.
Moleskine:  Ask for help.  Don’t let your pride stop you.
COT: Prayers for @T-bone’s sister looking for work as her divorce soon becomes official, @Stock boy’s neighbor recovering from neck surgery, @Shiplap’s uncle Chris recovering from multiple serious injuries after a crash.

Date: 11/21/23
AO: #ao_tar_pit
PAX: @Jolly @Panhandle @Tortuga @T-bone @LeMond @Shiplap @Katniss @8-Track @Da Vinci @DQ
FNGs: 0
Q: @DQ

Total: 10

WoR

• SSH
• Goofballs
• Arm circles
• Copperhead squats
• Copperhead merkins

Thang 1
Pax went to the spa and partnered up for a Greta-ish workout:

• 100 thrusters
• 200 burpees
• 300 squat jumps

For movement up and down the hill, 5 coupons were made available for transport at the top of the hill. Pax would either farmer carry two coupons or rifle carry one coupon in one direction up or down the hill, and then put the coupon(s) down and run the other direction up or down the hill.

To push the 12 and pick up the 6, partnerships who finished all their exercises continued with an additional round of 400 merkins (an absurd number to make sure they had something to do) and the thang completed once the last partnership completed their 300 squat jumps.

Thang 2
Pax cycled thru 3 exercises for multiple rounds, starting with 15 reps each exercise and decreasing a rep each round. YHC got thru 4 rounds, many pax finished at least 5-6 rounds. Exercises:

• Deep swimmers press
• 4 count flutter kicks
• 2 count american hammers

Moleskine
Good habits crowd out bad habits because they either take time or energy away from what would otherwise go towards bad habits. Working out is a great example of a habit that leads to many bad habits being crowded out. If you’re working on kicking a bad habit, instead of just trying to quit the bad habit, think of a good habit that you can develop to crowd out the bad one. Personally, I’m a youtube addict and I work on a computer all day. I’ve started making myself follow a schedule of 30 minutes sitting at my desk, 15 minutes standing, and 5 minutes stretching. Focusing on that in addition to the work I need to get done has helped decrease the time I waste on youtube during the day.

CoT

• Prayers around all the conflict and war in the world today
• @DQ’s aunt and her cancer treatment

Backblast: Old School Beatdown Date: 11/16/23
AO: #ao_mastodon
PAX: @Sparrow @Linc @Samsonite @Mad Cow @Jailbreak @Tortuga @Banks @Ankles @TBTF @Jolly @Shiplap @Hancock @Bloomer @Stock boy @Panhandle @8-Track @Cheese @Da Vinci @Spokes
FNGs: 0
Q: @Banks
Total: 19
Conditions: A beautiful fall morning

Warm-O-Rama:
7x Motivators
10x Windmills IC
10x Mountain Man poopers IC
10x Merkins IC
Stretch OYO

Thang 1: The Dora
The PAX partnered up and traded off counting reps of the exercises below while the other ran up Hoffa, then they switched.
100x Burpees
200x Merkins
300x Squats

Thang 2: Station Work
The PAX split into 3 groups to start at each of the stations, and then decreased reps by 1, 2, and 3 respectively on the below exercises as they made subsequent laps
10x Pullups
20x Atomic Merkins
30x Dips

Most Pax completed 4-5 rounds before time was called

1 MOM:
By popular demand, @Panhandle called 30x Flutter Kicks IC

COR/NOR/COT:
Prayers for upcoming Thanksgiving travel and to have better attitudes at work.

Moleskin:
In order to fix the world, look inward first and fix yourself

Backblast: Black Diamond Fun
Date: 11/14/23
AO: #ao_tar_pit
PAX: @T-bone, @8-Track, @Shiplap, @Jolly, @Panhandle, @Tortuga
FNGs: 0
Q: @Tortuga
Total: 6

WOR: SSH, Imperial Walkers, mountain climbers, arm circles, seal claps, overhead claps, Moroccan night clubs

We quickly moseyed over to the field north of the track with our coupons for the last part of the warm up: one big lap around the paved path around the track including the sidewalk by the lake, the road, parking lot, and more sidewalk. Star jump for the six.

Thang one: 50 block over burpees for time. Tbone smoked it.

Thang two: We partnered up. Farmer’s carry out 50 yards and back, trading off as needed. When finished, run a big lap.
As PAX finished they grabbed two coupons and repeated the farmer’s carry. If all blocks were engaged, find a new partner to complete the carry with. Run a small lap.
Repeato, then big lap.

Thang three: Same concept with broad jump burpees, just 50 yards. Three rounds: small lap, big lap, small lap. New partner each round.

Thang four: Hustle back to the flag and do 50 more block over burpees.

6:15 rolled around as Tbone was our only finisher although Shiplap and Tortuga finished their 50 during the COT.

Somewhere in there we ran a lap of the track. You owed a blockee for every five seconds you were slower than the Q. This was probably after Thang one.

Moleskine: Don’t believe Satan’s lie that this world is all that there is. This world is just the beginning for those who are in Christ Jesus. All the good things we enjoy now will be immeasurably better in the next world. Store up for yourselves treasures in heaven.

COT: Shiplap’s uncle Chris airlifted to a hospital after getting in a crash, Jolly’s house is having severe plumbing issues, Wishbone’s roommate, Maggie, had a procedure to remove growths. Prayers that they are benign.

Backblast: Flat Earth Friday
Date:11/10/23
AO: #ao_flat_earth
PAX: @Panda Express @Samsonite @T.B. @DQ @Velveeta @Banks @Tortuga @Gummi Bear @Spokes @Cheese @8-Track @Jolly @LeMond @Shiplap
Q: @Shiplap
Total: 14Warm-o-Rama: burpees: If you want to stretch get there early – no timeThang: Ultimate Moleskin: Keep doing the little things. They mean a lot. Rest in the Lord’s love for you, while you do the little things.COT:

Date: 11.14.23
AO: #ao_dark_room
PAX: @Best In Show @Crack @Toto @Noodles
FNGs: 0
Q: @Noodles
Total: 4WoR: Motivators x7, R/L Hip Flexors x15, Tappy Taps x15, Calf Stretches x15We began our beatdown with a mosey around the short loop of the AO. We gathered back at the parking lot for the following:Thang 1: 4 Corners – covered the 4 corners of the lot alternating between and exercise and mosey.

• Stop 1: Big Boy Sit Ups x15
• Mosey
• Stop 2: Shoulder Taps x15
• Mosey
• Stop 3: Star Jumps x15
• Mosey
• Stop 4: Gas Pumps x15
• Rinse and repeat for 5 rounds
• Wrapped up with 50 squats

Thang 2: 11’s – Burpees/Merkins

• Only got to 5/6 for time

MoM: 100 LBCs, Impossible Merkin (slow going down, slow coming up for 1 minute)Moleskin: Keep working on our best versions. Coming out to workout is just one aspect of who we are one version that we want to put on display for others. Continue to work on our best version in the workplace and at home.CoT: Prayers for @Crash and his fiance. May God grant them wisdom. Grant them your protection and guidance as they continue to make decisions on their own. Prayers for @Crack and his relationship with future daughter-in-law. Prayers for @K-pop so that you can continue to grant him a sense of peace and tranquility as he navigates being single again. Prayers for @Crack‘s daughter. May you grant her wisdom as she takes a leap of faith in her move to Madison, Wisconsin. Continue to protect her and guide her.

Message ao_dark_room

Backblast: Q School
Date: 11/09/23
AO: #ao_mastodon
PAX: @Spit Valve @Sparrow @Linc @Samsonite @Mad Cow @Jailbreak @Beaker @Tortuga @Banks @Ankles @TBTF @Jolly @Shiplap
FNGs: 0
Q: @Shiplap
Total: 13WoR: Motivators x 7, MMP x 10, Abe vigodasx10 – went around the circle calling out PAX to complete the full cadenceThang 1: Pearls on a stringMosey’d around the AO and stopped at various locations. Selected a PAX to call an exercise and pick out a cadence. Gave Q coaching tips through the beatdown6MOM: Went around the horn calling Marry with cadence.