Category: Uncategorized

WOR: 20 Mtn Man Poopers / 5 nipple scrappers / bat wings

Moleskin: You can do more than you realize. After hearing two recent stories from my 2.0s about nearing failure but pushing through, I was reminded how much more we can go even if we think we are at our end. So, what is a trial you are currently facing—when you get to that point when you want to give up, think to yourself that you are only at 60% and there is a lot more in the tank…

ONLY THANG: R.A.M.B.O. @ Hoffa with coupon & Rambo soundtrack (it was the thing that emotions are made of: https://www.youtube.com/watch?v=PySp8KI3NbU)

Redrum (murder bunny up Hoffa / 10 blockees at top / rifle carry down)

Abs (oyo choice) x 50 reps

Merkins x25 reps

Burpees x10 reps

Oyo choice w/coupon x50 reps

Run across the “enemy bridge” and back (aka, run from Hoffa across the two near bridges and come back to repeat above)

CoR/NoR/Cot:

19 PAX in attendance: @Babe @Banks @Beaker @Big Mac @BOGO @Captain Crunch @Cheese @Da Vinci @Getaway @Jolly @Katniss @Ralphy @Panda Express @SAGA (Q) @Shiplap @Sparrow @T-Bone @Tortuga @Yankee (welcome FNG!)

Moleskin reprise:

When you hit that wall and think you have given 100%, remember you are only at 60% and keep going…

WOR: OYO warmup and jogging start

8 Pax gathered in the 40 degree rain to run. Rain stopped midway through. Near perfect running weather.

Stayed on the pavement – 3 laps in the parking garage and then out Childs street to the culdesac and home.

NOR: @panhandle, @tortuga, , @hotbox, @aloha, @shamu, @katniss, @banks, @t-bone (Q)

Last minute weather un-HC (rhymes with fartsac): @jolly and @davinci

Moleskin : 1) I’m super thankful for the OCR crew welcoming my 2.0 to take my place tomorrow – those acts of kindness mean a lot – both to me and my family – that is I think a huge part of what being the F3 nation is all about. You all rock!

2) Francis of Assisi did not say “Preach the Gospel always, use words as necessary”. It’s a great quote but he didn’t say it.

Be wise. Be slow to share things via FB, Instagram, retweets or out of your own mouth that you don’t know to be true or reliable. There are plenty of factually great things to share. Don’t dilute your message and be “that guy” that needs everything to be fact checked.

Be the guy that everyone knows has “checked their sources” – then when you have something to say – people will listen.

COT: Prayers for @aloha and @noodles job searches, @saga and @jazz hands physical injuries and recoveries and for safe travel this holiday weekend – including the Frontline OCR crew.

Warmorama to “Calypso” by John Denver (song about Jacques Cousteau), but the rain caused equipment malfunction.

The Thang: Run around A.O. led by Jacques Cousteau. When wildlife is spotted, at Jacques’ discretion an exercise is assigned to said animal (and remains on that animal for duration of workout). After Jacques called exercise Jacques status transfers to next PAX in line, who leads the group until he identifies the animal/exercise of his choice.

It was a nice way to see the full AO in the rain.

Moleskin: “Of course the festival of rain cannot be stopped, even in the city. The woman from the delicatessen scampers along the sidewalk with a newspaper over her head. The streets, suddenly washed, became transparent and alive, and the noise of traffic becomes a plashing of fountains. One would think that urban man in a rainstorm would have to take account of nature in its wetness and freshness, its baptism and its renewal.” -Thomas Merton, Rain and the Rhinoceros in Raids on the Unspeakable

COT: @Banks aka Jacques, @Katniss aka Jacques, @Panhandl aka Jacques, @Milkduds aka Jacques, @BigMac aka Jacques, @Tortuga aka Jacques, @DaVinci aka Jacques Q

Prayers for @Tortuga’s M & @Saga

T-Bone One armed Q

18 Pax – including FNG – @sherpa – gathered on a buggy and muggy morning for a Dora beatdown

WOR:

Jog around the parking lot

Goofballs

Abe Vigodas

Tappy Taps and hold

Michael Phelps and arm circles OYO

Thang 1:

Scout Run – Short loop – 3 bridges to Hoffa

Thang 2:

Musical Dora – partners switch off between running and calisthenics during the entire song then switch to next round when the song is over:

Round 1: Partner 1- run to bleachers and back

Partner 2 – burpees or squats

(Major Tom – Shiny Toy Guns)

Round 2: Partner 1 – run up Hoffa and back

Partner 2 – BBSUs

(C*m On Feel the Noize – Quiet Riot)

Round 3: 1 – bleachers

2 – merkins or lunges

(Blondie – The Tide is High)

Round 4: 1 – Hoffa

2 – flutter kicks

(Eminem – Lose Yourself)

Round 5: 1 – bleachers

2 – hold plank

(Teleman – Düsseldorf)

Round 6: 1 – Hoffa

2 – LBCs

(Styx – Renegade)

Round 7: 1 – bleachers

2 – burpees or squats

(Glen Campbell – Rhinstone Cowboy – @Panhandle’s request)

Mary:

1 minute leg lift hold

1 minute plank hold

NOR: @bigmac, @panhandle, @tortuga, @capncrunch, @hotbox, @wetburrito, @doublemint, @sherpa (FNG), @jailbreak, @babe, @aloha, @whittler, @bogo, @tbtf, @cheese, @pandaexpress, @ralphy, @t-bone (Q)

Moleskin :John 15:12 This is my commandment: Love each other in the same way I have loved you. 13There is no greater love than to lay down one’s life for one’s friends.

We as men are pretty good at laying down our lives for the big things – but let’s work on the daily practice of “laying down ourselves” to those in our spheres of influence.

COT: Prayers for Panhandle 2.0 in Mexico for the summer, Peace and Healing on anniversary of George Floyd death.

I’ve misplaced my beatdown Winkie so here goes from memory:

Twas a balmy Thursday morning at our beloved AO-Mastodon with 22 PAX in attendance for a promised “LEG DAY”. Coupons were required

NOR: Milk Duds (respect), Archive, Tortuga (respect), Heist, Sparrow, Da Vinci, Jolly, T-bone (respect), Whittler, SAGA, Beaker, Panda Express, Ralphy, Jailbreak, BOGO, Crack, Banks, Achtung, Aloha, Shiplap, Captain Crunch, Katniss (Q)

WOR: We warmed up with a mix of old favorites and leg exercises:
7X Motivators
15X Monkey Humpers
10X star jumps
Quad stretch (OYO)
15X Mucho Lego

The Thang:
PAX partnered up (duos). Assembled at base of Hoffa. This would be the starting position for each duo’s exercises.

Partner 1: Did broad jump burpees out to the lonely tree just beyond the path, then lunged back.

Partner 2: Did two exercises @ 50 reps each, then ran up and back down Hoffa. The exercises changed each round:

Round 1: 50 squats, 50 star jumps(?)
Round 2: 50 coupon squats, 50 thrusters
Round 3: 50 double coupon squats, farmer carry both blocks up Hoffa and back down.

If one partner beat the other back to original starting position, they did “Mucho Lego” until their teammate arrived.

When partner 1 and 2 met back at starting position, they swapped (so Partner 1 now did coupon exercises and Partner 2 did the broad jump burpees and lunges)

Most teams were finishing right on time. And Partner 1 and Partner 2’s cycles were fairly evenly matched timing-wise!

COT: Prayers for Cooper, Tortuga’s M, Sparrow’s friends Rasheed and (Friend 2) for continued progress and positive life decisions. Prayers for all recent grads that they find purpose and enjoyment in life post graduation.

Popped out of bed right at 4:30 with a lot of energy for a new breed of workout with F3 Wheaton. We already have pretty intense bootcamp’s that many regions would consider a “Black Diamond” so YHC wanted to make this one a little extra brutal and make sure I followed some main “Black Diamond” principals which include; little rest, push the 12, and it’s the Q’s responsibility to design a workout where the 6 isn’t left behind. It was an opportunity to not only push the PAX but to push myself as your QIC. I hope it didn’t disappoint!

WOR: SSH x 20, Goof Balls x 15, Picking Daisey’s OYO, Arm Circles OYO, Michael Phelps

The Thang:

1/4 miles sprint to determine partners. The PAX lined up single file as they finished and were paired with a partner. The pairing was the first pairs up with the last and so on.

Teams: Bloomer & Noodles, Sparrow & Beaker, Shiplap & Jolly, Banks & Da Vinci

This was a partner routine where partner 1 completed the stationary exercise and partner 2 did a moving exercise for 30 yards and back. The reps we accumulated as a team – similar to a Dora.

Twist #1: Every 8 minutes an alarm went off and the PAX had to run 1/4 mile in under 2 minutes. If one teammate didn’t there were 5 penalty burpees for the team. Everyone made each run, although some were really close.

Twist #2: Whichever team moved to the next exercise first had to use the 120# sandbag. This was a tweak to all the “12” to be pushed and allow for the “6” to catch up.

The Exercises: The Movement:
150 Blockees Sandbag Murder Bunnies
200 Hand Release (at the Top) Merkins Sandbag throws
250 Coupon Thrusters Sandees – but throw the bag forward
We didn’t make it to the 4th exercise.

We did a total of 6 laps (including the first for teams) and all teams made it to thrusters.

NOR: Bloomer, Noodles, Sparrow, Beaker, Shiplap (Q), Jolly, Banks, Da Vinci

COT: Prayed for the health of the PAX – especially Saga and Noodles. We prayer for Cooper and the Bloomer family. We gave praise for the ability to push each other

Moleskin: It felt good to push each other a little further than normal. The workout was tough but well worth it. @banks was chosen as the next Black Diamond Q for June.

After a huge Q yesterday we had a chill mourning with only twelve PAX.

WoR: Tappy Taps, Abe Vagotas(not sure if that is spelled correctly), and Michael Phelps

The Thang: 30 Over head Presses, 30 Curels, 30 whatever-you-wants, and then run. 30 big boy sit ups, 1 min plank, 30 whatever-you-wants, and then run. 30 Squats, 30 Lunges, 30 whatever-you-wants, and then run.

Repeated 3 times, first time run=lap, second time run=100 yard dash, third time run=up-hill.