Category: Uncategorized

15 PAX showed up on this beautiful Monday morning: @Archive (YDYM), @Crack (BD), @Saga (BD), @DaVinci (BD), @Sparrow (BD), @Cheese (YDYM), @Jolly (BD), @8track (YDYM), @Bloomer (BD), @Wetburrito (BD), @Pandaexpress (YDYM), @Cookies (YDYM), @Zoro (YDYM), @Aloha (YDYM), and @RangerRick (YDYM).

Moleskin: Today we discussed the difference between “excellence” and “perfection.”

Perfection is unrealistic and finite. It concerns the external, how we are perceived by others. In contrast, excellence is attainable as it is a continuous endeavor. It’s about challenging oneself to be better, to learn, and to grow beyond oneself.

Below is a slightly edited poem about it (author unknown).

Excellence is willing to be wrong
Perfection is the need to always be right

Excellence is freeing
Perfection is demanding

Excellence is what can I give to myself and others
Perfection is what does this require/can I take

Excellence is love/being vulnerable
Perfection is fear

Excellence is empowering
Perfection is anger and frustration/ being concerned about external appearance.

Excellence is accepting
Perfection is judgment

Excellence is confidence
Perfection is doubt

Excellence is a journey
Perfection is the destination

In sum, the pursuit of excellence is what defines those who join F3. We are here not only to better ourselves but also to give to others. So, as Bill and Ted have said “Be excellent to each other.”

COT: Lifted up thoughts re: people impacted by Hurricane Ida and for those trying to leave from Afghanistan.

WOR – burpee (slow) x5, SSH x10 IC, Copperhead squats x10, Copperhead merkins x10

Thang – A trip around the Archive Mile stopping along the way for some fun

• We moseyed from the flag to the island in the middle of the traffic loop, broad jumped across and continued our mosey to the poolhouse
• At the pool house we did 50 merkins and 10 burpees then lunged our way down the path to the far southeast corner
• We did 25 merkins and 25 BBSU and 10 burpees and did high knees to the northeast corner of the path (the beginning of Dan Taylor alley)
• We then did 10 burpees and of course Dan Taylors from 1:4 to 8:32 and moseyed our way to the backstop and side shuffle hopped (invented based on inaccurately calling side straddle hops by the wrong name) to the small parking lot
• We did 50 squats and 10 burpees and a nice slow mosey to the grassy area near the first bridge
• We did 25 squats, 25 BBS and 10 burpees and moseyed to about 50 feet from the far west bridge
• We bear crawled to the bridge and crossed the bridge without touching the platform in whatever creative way we could and the moseyed to Hoffa
• We bear crawled up Hoffa and did 25 Merkins, 25 squats, 25 BBSUs and Bernie Sanderes our way to the base of Hoffa
• We then bear crawled back to the op and did about 5 minutes of Mary
• We moseyed to the flag to finish the beat down

Count-O-Rama – 9 PAX in attendance

Name-O-Rama – Captain Crunch, Archive, Sparrow, Wet Burrito, Bloomer, Crash, Crack, Aloha, TBTF

COT – Praying for Archive’s job opportunity and continued success in his career

Sweating To The Oldies: The 80s Beatdown

Here was the playlist: https://music.youtube.com/playlist?list=PLhzkvNUIsfkQGd0NkhiFvT6iITK4JBKcW&feature=share (bonus tracks included)

“Back in Black” played as the PAX gathered in the gloom…

WOR: A variety of warm-ups happened to the tune of  “Adventure on Earth” – from E.T.

We gathered our coupons and guided by the moon we made our way over to the cooties while the music carried us along.

THANG 1: E.T. carried us into “We’re Not Gonna Take It” – 3 pull-ups while PAX behind did squats…rotated for a good while and then took our coupons to the base of Hoffa.

THANG 2: “Billie Jean” – did a bit of dancing with our coupons

THANG 3: “Another One Bites The Dust” – partnered up and while one did a farmer’s carry with two coupons and sprinted back, the other PAX did merkins – rotated through the song.

THANG 4: “Fight For Your Right” – blockees and some runs up Hoffa

THANG 5: “Never Gonna Give You Up” – a Rick roll inspiration of burpees!

THANG 6: “Battery” & “Give It To Me Baby” – dips turned a bit scarry as we entered into a redrum

THANG 7: “Take Me Home Tonight” – Mary-Go-Round with some blockees thrown in

Walked back to the flags as “Every Rose Has A Thorn” played and the credits rolled…

COT: 15 PAX: @Beaker @Bloomer @Bogo @Cheese (RESPECT) @Da Vinci @8-Track @Gummi Bear @Hotbox @Jolly @Panda Express @Ranger Rick @SAGA (Q) @Sparrow @Wet Burrito @Y2K (welcome)

Moleskin: Push yourself and press into love: who will you love well today? At some point the music stops and all you have is love!

11 Pax joined YHC (Beaker) on a humid Saturday morning.

WAR

Motivators (ic x7)

Abe Vigodas (ic x10)

Slow Tappy Taps (ic x7)

Stretch legs (OYO)

Thang 1

Indian Run to Ackerman

Thang 2

10 of us played ultimate frisbee; Hotbox did other things.

Ultimate Frisbee. Scoring team did 5x(their score) burpees after each score. After each interception, the intercepted team completed a Mucho Lego.

Thang 3

Mosey back to Tar Pit

NOR:

Jolly, Tortuga, Shiplap, Banks, Y2K(welcome back!), Cheese, Katniss, Big Mac, DaVinci, Hotbox, Beaker

Moleskin:

We need others to speak God’s truth into our lives. Speak words of Truth, grace, and love into the lives of those around you.

COT:

Big Mac’s mom’s medical tests, Tortuga’s arm.

It was a humid morning, and the gloom is returning. Not quite full dark at post time, but almost time to break out the headlamps.

8 PAX posted this morning for a slowish run. After the usual disclaimer, we headed north and west on the Prairie Path. The PAX split into 3 groups, with YHC, Dooley Dog, and Panda Express in the lead. We made the turn at 20min, and finished with 4.5 miles.

CoT: Toto, Panda Express, Panhandle (respect!), Big Mac, Tortuga (respect!), Cheese (respect!), 8 Track, Crack (Q), Dooley Dog.

It was part 2 of my back to back Q fest to help get our PAX ready for the fun that is Ironpax! It should be noted that there was some mumblechatter today that they will start signing up for Q’s more proactively to not allow me these glorious opportunities in the future. 9 Faithful PAX ( 8-Track, Aloha, Banks, Beaker, Big Mac, Milk Duds, Panhandle, Tortuga, Zorro) came out in some deceptfully muggy weather for today’s beatdown.

Warm-O-Rama:

• 7x Motivators
• 10x Mountain Man Poopers

The Thang: Meatloaf’s Massacre

This was my favorite workout from 2019 Ironpax, so I thought it was fitting to pull back out for the PAX.

• 10x Blockees
• 20x Overhead Press
• 30x Kettle Bell Swings
• 40x Goblet Squats
• 50x Incline Merkins
• Run 4 laps of the track

Repeat the above reps and descend the distance to 3 laps, then 2, and then 1 for a total of 4 times through the reps and 10 laps of the track. Most PAX made it through 3 rounds before we ran out of time

COR/NOR/COT:

Prayers for the start of school and Tortuga’s arm. Thankful for this group pushing each other to get better and that we all have a strong finish to the week!

It was a hot/humid/muggy morning at AO Mastodon, but 17 faithful PAX ( 8-Track, Banks, Beaker, Big Mac, Bloomer, Cheese, Hotbox, Jolly, Katniss, Panda Express, Panhandle, Ranger Rick, Saga, Sparrow, TBTF, Tortuga, Wet Burrito) came out for what was promised to be a difficult part 1 to a 2 part back-to-back Q fest to help get us ready for Ironpax 2021 by YHC.

Warm-O-Rama:

• 50x Side Straddle Hops IC
• 10x Windmills IC
• 5x slow burpees
• Stretch OYO as YHC explains the thing

The Thang: The “Bert”

YHC chose a Hero WOD called the Bert for today’s activity, the PAX completed the following for time:

• 50 Burpees
• 400 Meter Run
• 100 Merkins
• 400 Meter Run
• 150 Lunges
• 400 Meter Run
• 200 Squats
• 400 Meter Run
• 150 Lunges
• 400 Meter Run
• 100 Merkins
• 400 Meter Run
• 50 Burpees

A few PAX were able to finish everything (Katniss, Big Mac), but all PAX worked hard and got better for it!

COR/NOR/COT:

Prayers for Noodles to heal and have a good start to the school year. Praise for Archive and his new job. Prayers for all of those going back to school over the next few days.

Warm-O-Rama: Side Straddle hops -15, Mt climbers – 15, Abe Vigodas – 15, Merkins – 15, Air squats to the song “Bring Sally Up”

Thang 1: Partnered up. One partner runs while the other works. The run alternated between running up Hoffa and running around the two big trees by the outfield of the baseball field. The runners had to complete 10 big boy sit ups before returning.

The working partner did the following exercises in order for a total of 10 rounds apiece.

Exercises: Merkins, LBCs, Shoulder Taps, Lunges, Crunchy Frogs, Murder bunnies, coupon swings, curls, Monkey Humpers, Durkins,

Thang 2: To finish up with a mini Pearls on a String as we moseyed around the baseball diamonds and how to complete the following reps between partners. We stopped three times to complete 40 burpees, 100 air squats, and 100 Big Boy Sit Ups.

NOR: Captain Crunch, Tortuga, TBTF, Banks, Jail Break, Bad Debt, Wet Burrito, Bloomer (Q)

Moleskin: There is power in listening. Work today to be engaged and listen to those talking with you and to simply be present and listen to the silence of the day.

COT: Afghanistan, start of school

BACKBLAST: 8/20/21, AO Ground Zero
We ran to Monroe and played Ultimate.  The goal began in the end zones and then moved ten yards closer together after each score.  When the goal was scored on the 40 yard line, we moved it back to the end zones.
NOR: Banks, Cheese (respect), Toto, T-Bone (respect), 8-Track, Gummi Bear, Tortuga (respect), Jolly, Panda Express, and Shiplap.
COT: Thanks for bodies that work and friends to work out with.  Prayers for T-bone’s medical procedure on Friday.