Category: Uncategorized

Glee Week: Footloose Friday Run Club
“He’s a big-city kid in a small town. They said he’d never win. He knew he had to.”

The Footloose Soundtrack carried us through the gloom…

WOR: Mtn. Man Poopers + Mtn. Man Climbers  + Tappy Taps + Quad Stretch

THANG 1: Partner relay sprint up over the bridge and back. 1st PAX sprinted 25 yards while partner counted for 3sec and took off to catch the other and then switched…

THANG 2: Run to the near parking garage and did another partner sprint to the top of the deck and moseyed back down…

THANG 3: Solo sprint up to each of the parking deck landings with a ten-second pause before sprinting to the next level. Moseyed back down…

THANG 4: Ran to the 1st Trust parking garage and did another solo sprint to the top.

THANG 5: Ran back to Ground Zero for a final sprint up to the bridge to conclude.

COT: 11 PAX cut loose through the gloom @Beaker @Cheese (respect) @Crack @Da Vinci @8-Track @Jolly @Panhandle @SAGA (Q) @Shiplap @T-bone (respect) @Toto

Prayers for @Crack‘s friend Chuck in intensive care after surgery, @T-bone‘s M has hit the respect club, @pockets

Moleskin: A reminder that F3 is for all men regardless their background or religion. A call to welcome all.

November Rain Warmorama (Abe Vagodas, Tappy Taps, calfs & quads, arm circles, Michael Phelps)

Alternate exercise at your own discretion during each song. Mandatory AYG up hill when you choose once during each song

If you hear a bad word: 5 Blockees

Push yourself: “The Goldilocks Rule state that humans experience peak motivation when working on tasks that are right on the edge of their current abilities.” Atomic Habits, 237.s

Song: Welcome to the Jungle

Dollys & Derkins

Song: Nightrain

BBSU & Burpees

Song: Out Ta Get Me

Curls & LBCs

Song: Mr. Brownstone

Overhead Press & Outlaws

Song: Paradise City

Skullcrushers & Scissor kicks

Song: Think About You

Merkens & Mary of your choice

Song: Sweet Child O’ Mine

Burpees & Bonnie Blairs

Moleskin (timed to coincide with end of Welcome to the Jungle)

“Despite his severe misgivings about the faith in which he was raised, crosses dominate not only the UYI-era videos, but his image since then as well. These days he seldom appears on stage without an enormous cross necklace, an accessory which could be dismissed as a fashion statement, were it not accompanied by his outspoken affection for and collection of antique crucifixes. One can only presume that something about the central symbol of Christianity must have stuck with him. Fortune and shame may have eaten Axl alive, judgment and criticism may have dogged him inside and out, but apparently Calvary never lost its attraction. Not even the most toxic of religious upbringings, decadent of worldly indulgences, or protracted of psychological quagmires could strip it of its power.” -David Zahl (The Secret History of William Axl Rose)

Pax present: Jolly, Bloomer, Saga, Beaker, Tortuga, BOGO, Drumline, Ranger Rick, 8 Track, Capn Crunch, Panda Express, Panhandle, T-Bone, Katniss, Da Vincei (Q)

The PAX all gathered in the gloom at a stormy Tar Pit and the Q made the call right after a close lightnin’ strike to drag race over to Mastodon and fight for love in the safety of the SHOP. We completed 45 minutes of a beatdown in 30 minutes while following this musical play list: https://www.youtube.com/watch?v=cF0QWJkDmjU&list=PLHC0tUF-urwa1OjF774nJnV17GSPx1zZS&index=1

WOR: “Grease” slide (3m26s)

Consisted of moving some picnic tables and then circling up in the SHOP and completing Arm Circles, Squats, Merkins, & Mtn. Climbers while doing a slide over to the left every time the word “grease” was sung.

THANG 1: “Summer Nights” (3m37s)

Pressing into the duet: squats when the men sang & merkins when the women sang & burpees when they sang together.

THANG 2: “You’re The One That I Want” (2m58s)

Followed the Q in chest presses, overhead presses and rows. During the chorus we enacted the title of the song by pressing into blockbees.

THANG 3: “Sandy” aka SAGA’s newly named coupon (2m36s) into “Beauty School Dropout” (4m)

With a partner: PAX at bottom of Hoffa did curls while partner ran the hill and did 20 LBCs at the top and ran back to switch – repeated until music was done.

THANG 4: Greased Lightnin’ (3m14s)

Got those engines up on the blocks and ready for the drag race. Partner farmer carried the coupons away from Hoffa to the path and back while the other PAX did burpees. Drag raced on repeat until the song finished.

THANG 5: “Rock N’ Roll Is Here To Stay” (2m3s)

Some say rock n’ roll is of the devil. Some say redrum is of the devil. Some say SAGA is the devil. 1 redrum was completed up Hoffa and back.

THANG 6: “Hound Dog” (1m25s)

Hungry for the coupon, we pressed into this song and a tribute to the things we love: MABA & the Arms Race. PAX were encourage to give it all they had for this burst of a beatdown: 2 Blockbees + 5 Curls on repeat until the song was done.

THANG 7: “Born To Hand Jive” (4m+) aka Mary

Adding some flair with jiving hands we followed the Q through American Hammers, Crunchy Frogs, Flutter Kicks with hands raised and jiving, Plank, Merkins, Shoulder Taps with a hand jive, Plank in a down merkin position

CoR/NoR/Cot: 12 PAX in attendance: @Big Mac @Bloomer @Cookies @Crack @Da Vinci @8-track @Jolly @Katniss @Panhandle @Milkduds (respect) @SAGA (Q) @T-Bone (no wait he didn’t make it – losing some respect) @Tortuga (respect)

Prayers for @Jolly’s M and her mentoring opportunity beginning tomorrow, @Da Vinci’s book, @Milkduds’ 2.0

MOLESKIN: Don’t forget to have fun in the storms of life. There is always the possibility of heading to another space and still engaging in a beatdown!

It was a humid but not too hot July morning. 7 PAX gathered for a morning run. Most ran about 4.5 miles around the big loop from Ground Zero to Mastodon and Back to ground zero.

PAX: Shiplap, Banks, DaVinci, Pockets, Beaker, Panhandle, Saga

As YHC planned the beatdown last night I felt anxious and lost: I had pre-blasted “No coupons needed”, but had never led a workout without coupons. I frantically brainstormed other heavy objects to fill the void. After a few minutes, the Watermelon Olympics was born. And a trip to the grocery store followed.

NOR: 14 PAX rolled into AO Mastodon at 5:30 AM for the sweet, seedless taste of olympic glory. Shiplap, Beaker, T-Bone (respect), SAGA, Big Mac, BOGO, Panda Express, Bloomer, Yankee, F-N-G (later ‘Boilermaker’), Webelos, Sparrow, Jailbreak, Katniss (Q).

WOR: 15 merkins IC, 10 Abe Vigotas IC, and a special musical exercise routine set to Harry Styles “Watermelon Sugar”. Anytime he sings a fruit (Strawberry, Watermelon) = merkin; Anytime he sings “high” = starjump. All other spots in the song = side straddle hop.

The Watermelon Olympics:
• PAX split up into two groups
• Each group received a large seeded watermelon to complete events with
• The Olympics would be composed of 4-5 events (depending on time)
• If any team breaks open their watermelon, they must swap it for a coupon for rest of workout
• The team with the most points from events at workout-end can feast on a SEEDLESS watermelon Q had stashed in the car.

Event 1: The watermelon mile
Each team runs a mile for time. The top three members of each team get their times recorded. But, one of those times must be a runner finishing with the watermelon. The watermelon can be handed off however team wants, but one runner must finish with it. The team whose three times added together is LESS = winner.

Event 2: The watermelon inch worm
Each team lines up single file line at base of Hoffa. The front man does 10 watermelon thrusters while men behind him plank. When front man completes thrusters, he does three “murder melons” (murder bunnies with water melon) and then runs to the back of the line while the men behind advance to his new higher position via bear crawl and a new man assumes front/thrusters. First team to the top = winner.

It was at this point that Team 1’s Sparrow BROKE THEIR WATERMELON WIDE OPEN. They substituted for a coupon for duration of the workout. Shame shame.

Event 3: Watermelon crawl
Each team bear crawls around Hoffa. Before all members finish they must complete 100 total burpees as a team. The watermelon must finish too. Whoever has the melon should “murder melon”. First team to the end wins. (We modified this to first man with watermelon wins and cut the distance by 25% to end at monkey bars)

Event 4: Melon Mary
Each team forms a circle. All men sit on their six and perform a mary exercise of their choice except the man holding the melon, who must do 20 Watermelon American Hammers and then pass to the next PAX. The team with the most cycles around their circle wins when time is called.

Event 5: Watermelon Curls (did not do due to time)
Each team forms a single file line. All PAX do burpees except a single PAX who must complete 20 watermelon curls and then pass to the next PAX. First team to pass the watermelon all the way down their line is winner.

COT: We named our new F-N-G “Boilermaker” due to his love for the University of Illinois (Purdue = arch nemesis). Welcome Boilermaker! We prayed for serenity, patience and direction for SAGA as he shoulders many burdens, Big Mac and M as they wrestle with the sheer parenthood challenge of being outnumbered by 2.0s, Webelos neighbor who had a recent debilitating injury and gave praise to all our PAX for health and motivation.

It was a beautiful summer day at AO Mastodon and 20 fateful PAX( Babysitter, Banks, Beaker, Big Mac, BOGO, DaVinci, Drumline, FNG- Fireballs, Jolly, Katniss, Panda Express, Panhandle, Saga, Shiplap, Sparrow, T-Bone, TBTF, Tortuga, Whittler, Yankee) showed up for what was promised to be a hard workout. YHC decided it was time to put the PAX through the ringer and put a few teams together to push all of us forward and get stronger together.

Warm-O-Rama: The Usual

• 7x Motivators
• 15x Windmills IC
• 15x Mountain Man Poopers IC
• 15x Merkins IC

Thang 1: Route 121

The PAX counted off into teams of 3 and lined up to complete a route 121 stopping at each light pole counting up from 1 burpee to 11 burpees and back down. The first team complete each earned a much coveted point to add to their totals. A wrinkle that was thrown into this evolution was that each team had a sandbag and they not only had to complete the reps at each light pole for each PAX, but also complete the reps for the sandbag. No team could move forward to the next light pole until all reps were completed for each PAX plus the sandbag. Team 1 won

Thang 2: Sprint to Hoffa

The PAX lined up and sprinted to Hoffa carrying their sandbag. The last place team received a 20 second head start over all teams, then the 2nd to last place team received a 10 second head start to sprint to Hoffa. Once all PAX were on top of Hoffa, they were required to complete 10 Mucho-Leggos for each PAX. Team 2 won and won a much coveted point.

Thang 3: Partner Races

At this point, we broke up into teams of 2 and completed races up Hoffa. Each team completed 20 Merkins, 20 BBS, and 20 Star Jumps and then sprinted to the top of Hoffa (All reps could be shared). The top 3 teams each received a point, and then added 4 reps to each of the exercises for the next round. This continued for 3 rounds since time ran out.

At the end of the day 3 brave PAX tied for the lead with 3 points each – Jolly, Shiplap, and Big Mac. All of the other PAX were very envious of these accomplishments, but all were glad to be done with the days’ beatdown

COR/NOR/COT:

Thankful for the group of PAX, and YHC is always amazed at how we all push each other to be better and do more than we ever thought imaginable.

Katniss, Shiplap, Milkduds, Jolly, Panhandle, Noodles, Whittler, Banks, Archive, Sparrow, Tortuga, Da Vinci (Q) showed up for the Frisbee Curlfest.

Warmorama: Motivators, Arm Circles, Windmills

The Thang: Skills were tested with rewards/punishments based on completion.

Moleskin (from James Clear’s Atomic Habits, but could just as well be from Romans 12:6)

Prayers of gratitude and intercession were offered. Good discussion about finding your strenghts at coffeeteria.

13 Pax gathered on a near perfect morning to run

>
> WOR: top down warm-up – tricep stretch, Michael Phelps, quad stretch, runners stretch >
The Thang: we ran north on the path – varying speeds- no records were set – there was an interesting chase where Heist played the role of antelope to Tortuga’s lion – the outcome a forgone conclusion. >
> NOR: @shiplap, @whittler, @banks, @heist, @tortuga (respect), @toto (respect), @cheese (respect), @big Mac, @beaker, @jolly, @sparrow, @katniss, @t-bone (respect, Q) >
> Moleskin: 1) girls can be athletes too – encourage your daughters and your sons. 2) don’t get too caught up in language and labels – words like “social justice” and “evangelical” have been co-opted and often cause visceral reactions and divisiveness. Don’t put yourself and others in a box and don’t be afraid to have real conversations with people about big issues >
> COT: new jobs and more time in the office for many, @big Mac – parent solo, @archive job interview, others I may have forgotten but God hasn’t.