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WOR- In cadence- Batwings, stretch, split into two groups, give each group a volleyball and see how many volleys each group can do without the ball touching the ground. After each hit do some burpees (1, 2 or 3). This did not work well.

Mosey via Indian run to Ackerman Park Volleyball Court.

With the two teams from earlier play volleyball, but after each time touching the ball do a burpee and if your team loses a point do two.

Mosey back to the flag, do some Mary.

Moleskin – So much glory in the mundane, don’t miss it.

Prayer

14 PAX came out – @Sparrow @Beaker @Panhandle @Draper(respect) @Hotbox @Tortuga(respect) @Heist @SAGA @Shiplap (Happy Birthday) @Cheese(respect) @Cookies @Jolly @Katniss @Big Mac

WOR: Birthbees / Tappy Taps / Mt Climbers

THANG 1: Manrise for beauty and bros

10 burpees at top of Hoffa to take in the view of the AO (call out to 3^rd-F)

Mosey to lamppost by parking lot

THANG 2: 11s – SAGA rhymes with MABA (a bit of January in June!)

At the lamppost we divided into three teams – goal was to stay together as a whole PAX: call out to 2^nd-F)

10 squats + 1 burpee

9 squats + 2 burpees

8 squats + 3 burpees…until 1 & 10)

10 merkins in cadence

THANG 3: Sometimes you are on your own

Race to the bottom of Hoffa while trying to catch SAGA on his scooter (shoutout to @Sparrow @Gummi Bear @Hotbox)

LBCs in cadence

THANG 4: more 11s up and down Hoffa—SAGA is a synonym for PAIN

10 squats at base + 1 burpee at top

9 squats at base + 2 burpees at top

8 squats at base + 3 burpees at top…until 1 & 10

Flutter Kicks on top of Hoffa in cadence

Mosey to base of Hoffa…

THANG 5: Ring of fire—descent into HELL

In a circle, all PAX doing burpees while the Q begins with 20 squats and goes into burpees and passes squats to the next PAX who does 20 squats and so on around the circle…push ‘til the end, hit that wall and go over it…

10 merkins to show you still got some in you

THANG 6: Manrise to top of Hoffa—we’re all in this together #F3

10 burpees

American Hammers in cadence

Mosey to flags

CoR/NoR/Cot: 18 PAX in attendance: @Aloha @Beaker @Bloomer @BOGO @Captian Crunch @Cheese (respect) @Crack @Da Vinci @Gummi Bear @Hotbox @Jolly @Panda Express @SAGA (Q) @Sherpa @Shiplap @Sparrow @T-Bone (respect) @Whittler

Prayers for @Tortuga’s travel and his M, @Whittler and decisions about work, @Gummi Bear’s sister Lindy and her recent move

MOLESKIN: You can do hard things and you can do even more hard things when you’re with a PAX. The gift of F3 in fitness, fellowship, & faith—we never travel alone when we travel with the PAX—so much for which to give thanks…

“Squats and Other Stuff” – AO Mastodon, June 12, 2021

10 PAX showed up on a humid Saturday morning to find out if we could actually do “just” squats. Mumblechatter earlier in the week got YHC thinking. Recently we have gotten into the habit of doing exercises like “Mucho-lego” that include the squat, but aren’t just squats.

Warm-o-Rama:
Side-straddle hops – IC 25
Tappy Taps – IC 10
Abe Vigodas – IC 10
Merkins – IC 10
Mountain Man Poopers – IC 10
Arm Circles – IC 10 each small forward, small reverse, big reverse, big forward
Michael Phelps – OYO

We started with a mosey around the short loop, finishing at the base of Hoffa.

Thang 1: 11’s on the hill (Heartbreak 11’s?)
The PAX lined up across the the base of Hoffa. Exercises were air squats at the bottom, merkins at the top, starting with 10 squats, 1 merkin, and working to 1 squat, 10 merkins.

Due to the heat/humidity, YHC called an audible on the plans, and we headed to the shade.

Thang 2: Pain Stations
The PAX split into 3 groups. Group 1 headed to the COOTIES, group 2 headed to the swings, and group 3 headed to the SHOP.
Rounds 1&2: Pull-ups (10 ea), Atomic Merkins (20 ea), picnic table presses (15 ea)
Rounds 3&4: Dips (20 ea), Big Boy Sit-ups (20 ea), Picnic Table step-ups (20 ea)

The PAX then retraced their steps back around the short loop to the flag for some Ring of Fire

Each PAX chose an exercise, performed 1 rep. Going around the circle, each PAX then increased the rep count by 1 until it came back to the original PAX, who finished with 10 reps.
K-Pop – merkins
Wet Burrito – flutter kicks (4 count)
Reels – Big Boy Situps
SAGA – Burpees (modified to AMRAP, start after the previous PAX has completed 1 rep)
Bloomer – Squats
Da Vinci – LBCs (SAGA style)
Jailbreak – mountain climbers

COT – Crash, Jailbreak, Da Vinci, Bloomer, SAGA, Reels (FNG), Wet Burrito, K-Pop, Crack (Q)

It was another beautiful morning at the AO, 70 degrees and humid! 15 PAX (Aloha, Banks, Beaker, Bloomer, BOGO, Crack, DaVinci, Hotbox, Jolly, Katniss, Little Debbie (DR from Tennessee), Panda Express, Shiplap, Sparrow, Tortuga) came out to see what they were made of when they were asked the question, “Can you do 5 of anything?” Most PAX knew what was coming, but that didn’t stop them from coming out to do the hard thing this morning!

Warm-O-Rama: The Usual

• 7x Motivators
• 15x Mountain Man Poopers IC
• Stretch OYO as YHC explained the thang

The Thang: 5 Alive!

The PAX would start out on the path and mosey around the AO stopping at each light pole adding 1 rep each time. There was a wrinkle thrown in that while crossing every bridge, your feet had to be on the hand rails and you had to cross on your hands. The first light pole was 1 burpee, 2nd = 2 burpees, and so on until the 6th light pole where it was 5 burpees and 1 Merkin. The Merkin count increased until the 11th light pole where is was 5 burpees, 5 Merkins, and 1 Star Jump. The Star Jumps Progressed until the 16th Light pole where Dive Bombers were added into the mix. At the 21st Light pole Mucho Leggo was added. At the 25th light pole, all PAX completed 5 burpees, 5 Merkins, 5 Star Jumps, 5 Dive Bombers, and 5 Mucho Leggos. All PAX finished around 35 minutes, and some were under 30 minutes to completion! For those of you keeping count, this results in the following:

• 115 burpees
• 90 Merkins
• 65 Star Jumps
• 40 Dive Bombers
• 15 Mucho Leggos

We then moseyed to the hill and completed 3 sprints to the top! (We ran out of time, so we weren’t able to get to the magic number of 5…)

COR/NOR/COT:

Archive came and joined us for coffee. Thankful for this group and how we accelerate each other, remember:

• Acceleration requires daily commitment
• The decision to accelerate is done in solitude, but the act of accelerating is done in multitude
• Acceleration only requires movement today that is marginally faster than yesterday

Prayers for Archive’s fingers, Babe and his M and new 2.0, DBC, and for all of us to have a strong finish to the week.

The PAX: @bloomer, @banks, @tortuga, @wetburrito, @binford, @TBTF, @Jolly, @bigmac @milkduds, @whittler, @aloha, @shiplap, @panhandle, @katniss, @davinci (Q)

Warmorama: Side straddle hops during Kook and the Gang’s Celebration with Burpee at the word “Celebrate.” Arm circles, Tappy taps, quad and calf stretch.

The Thang:

Run 100 yards, 10 merkens, 90 yards, 10 merkens, 80 yards, 10 merkens and so on.

Ultimate Frisbee with an added FutFall-inspired dimension (penalty burpees on interceptions).

Destroy your core (ab exercise of choice for 2 minutes)

Moleskin: “The wonderful Danish writer Isak Dinesen once suggested that there are three occasions for happiness in human life: when there is an excess of energy; during the cessation of pain; and when we possess absolute certainty that we are doing the will of God. The first of these belongs mostly to youth, and the second is, by definition, brief. The third, however, is open to anyone at any and all times.” (Robert Johnson, Balancing Heaven and Earth, p. 276)

COT: Prayers extemporaneous style, especially for the safe delivery of baby Babe.

23 PAX came out on a warm, humid Tuesday morning. @Shiplap took 8 of our newer PAX (Aloha, Babe, Binford, BOGO, Cheese, Getaway, Heist, Panda Express) along with @ Sparrow for some VQ training. I took the remaining 13 PAX (Banks, Beaker, Big Mac, Bloomer, Crack, Hotbox, Jolly, Katniss, Panandle, Tbone, TBTF, Tortuga, Whittler) for a regular Tuesday beat down.

WOR:

Motivators (first time I’ve made it through without screwing them up!)

Arm Circles – in cadence

Michael Phelps – OYO

Tappy Taps – in cadence

THANG 1:

Indian Run to far baseball field

THANG 2:

11s – Burpees/Merkins. Started along the right field foul line with 1 Burpee and ran about 100 feet for 10 Merkins. Repeat increasing Burpees and decreasing Merkins until 10 burpees/1 Merkin.

THANG 3:

Catch Me if You Can – PAX partnered up. One PAX started running backwards while the other did 5 Bobby Hurley’s. After completing the Bobby Hurleys you sprint to catch your partner and switch. We did this back to the base of Hoffa

THANG 4:

More 11s – American Hammers/BBSU. American Hammers at the base of Hoffa – BBSU at the top. Finished off a humid sweaty morning with a man rise up Hoffa.

COT:

Praise for Tortuga and his M and the progress that has been made along with prayers for continued progress. Prayers for Babe and his M and the 2.0 on the way tomorrow! Prayers for Noodles and his job search.

Due to smoking a brisket overnight YHC didn’t sleep much. I am not sure if that was because of the brisket or the excitement I had to Q the fist convergence of F3 Wheaton/Geneva. It was a muggy morning and a perfect temperature to get a good sweat in! While thinking of what to call, I could help but think of my college football days and the fun and memories I have in a hot, muggy weight room during summer workouts! Selfishly, this was crated to help me riminess some of my favorite memories.

WOR: We all introduced ourselves before any warmup.
SSH x 30
Goof Balls x 15
Picking Daiseys – middle, right, left
Standing quad stretch OYO
Arm Circles – forward, backward

Thang 1: We split up into 5 groups and mosey’ed to the COOTIES.

Each Station was a 4 minute AMRAP with a minute between stations. During the “recovery” minute the Q yelled out an exercise to complete. It was mostly BURPEES!

Station1: Bis and Tri’s
10 Pull ups
20 1 Arm Rows
30 High Pulls
40 Curls

Station 2: Sandbags
10 Sandbag Thrusters
20 Bent Over Rows
30 OH Press
40 Front Squats

Station 3: Legs
10 Mucho Lego
20 Bonnie Blairs – Hard Way
30 1 legged RDLs
40 Calf Raises

Station 4: Chest and Tri’s
10 Blockees
20 Derkin – knee to chest
30 Coupon Press
40 Skull Crushers

Station 5: Abs
10 Boat/Canoe – 10 second hold each
20 BBSU
30 Leg Lifts
40 IC Flutter Kicks

Thang 2: 10 Minute AMRAP of REDRUM

Moleskin: F3 in a wonderful thing. Anywhere there is an F3 event the group will welcome anyone with open arms. This was evident when @Banks and I crashed Geneva’s 2nd F Happy Hour

Twelve PAX arrived at AO-Ground Zero at 5:30. After some OYO light stretching, we departed.

The Thang: We ran North on the Prairie Path. Then, we turned around and ran South. Most did ~5miles.

COT: Prayers for Cooper’s healing and progress, SAGA’s knee, Noodles’ job search and Cookies’ as he and family prepare to transition to full time ministry.

NOR: Toto, Cheese (respect), SAGA, Da Vinci, T-bone (respect), Tortuga (respect), Binford, Banks, Shiplap, Jolly, Katniss (Q) and we even got to name a new F-N-G: “Gateway”

QIC: Beaker
21 faithful PAX gathered on this beautiful morning for a beatdown.

WAR: We started with a 1/2 mile jog around the short loop to warm up our legs. We followed up with tappy taps (x5), hamstring stretching on each leg, Morrocan night clubs (x17 ic) , a shirtless Sparrow, Michael Phelps, and arm across chest stretches.

Thang 1: Dirty MacDeuce
4 sets of 3 exercises, each done in cadence to a four count. In between each set the PAX went up Hoffa AYG, back down as recovery and then held low plank for the 6.
Set 1: Merkins, American hammers, goblet squats
Set 2: Derkins, mountain climbers, Bonnie Blairs
Set 3: Overhead presses, shoulder taps, monkey humpers
Set 4: Standing skull crushers, flutter kicks, Blarts

Thang 2: Animal walks
YHC defined a quadrangle in the field at the base of Hoffa. The PAX travelled from corner to corner on the perimeter of the quadrangle in four animal walks. At each corner, 10 mucho leg-os were performed. The animal walks were: 1) resurrection bunnies, 2) duck walk, 3) crab walk, 4) bear crawl.

NOR: Aloha, Katniss, Sparrow, Bloomer, Whittler, Heist, Archive, Panda Express, Babe, Ralphy, Yankee, Jolly, BOGO, Hotbox, T-bone (respect), Banks, SAGA, Da Vinci, Gummi Bear, Beaker, Tortuga (respect)

COT: We prayed for injuries and illnesses and praise for a beautiful morning.

Gummi Bear was awarded a trophy and beverages for winning the FNG/Kotter drive.

Six PAX (@Binford @Beaker @TBTF @Banks @Davinci @Jolly) showed up for the first Black Ops event of the summer, which involved a lollipop/sucker shaped ten mile run from Two Brothers brewery around McKee Marsh and back. The slow group’s lollipop was somewhat consumed as we only made it a third of the way around the marsh. Still, we all went basically ten miles.

Two of us may have suffered hotflashes after the workout. This may not have been wise, but it was clearly CSAUP (completely stupid and utterly pointless). Perhaps the next Black Ops should not be as grueling. Still, six of these (including any Black Diamond workouts) qualifies for a coveted end of summer prize. @Shiplap appeared at the brewery to show support, and somehow @Beaker managed to lead a Q the next morning at 5:30AM.