Date: 2025-11-19
AO: ao_ground_zero
Q: Crack
PAX: reboot, Pacecar, Mr. Bean, Too Big To Fail (TBTF), Brainfog, Audible FNGs: None
COUNT: 7
WOR: SSH, Abe Vigodas, stretch OYO
The Thang: 4 ruckers, 2 runners + :dog2:
Moleskine: Read my post in 3rd-f.
COT: IYKYK
Tags: ao_ground_zero, reboot, Pacecar, Mr. Bean, Too Big To Fail (TBTF), Brainfog, Audible
Date: 2025-11-19
AO: ao_tar_pit
Q: Banks
PAX: Tortuga, Big Mac, Panhandle, Banks
FNGs: None
COUNT: 4
WOR: the usual
– 7x motivators
– 10x windmills IC
– 10x Mountain man poopers IC
– 10x merkins IC
– Stretch oyo
– Mosey around the school going up and down all the stairs
The Thang: tabata
We set a timer for 1:10 with 15 seconds rest and completed a run and reps adding 1 until everyone failed the rounds were: – 18 overhead press
– 20 curls
– 3rd round we eliminated the run and did burpees, merkins and bbs starting at 8 reps
Moleskine:
Manage the load – work hard, but pace yourself and find downtime
COT: iykyk
Tags: ao_tar_pit, Tortuga, Big Mac, Panhandle, Banks
Date: 2025-11-18
AO: ao_dark_room
Q: Tortuga , Framed
PAX: Jayhawk, Toto, Beaker, Crack, Framed, Manhole, Brainfog, Flower Boy FNGs: None
COUNT: 9
WOR: ssh, merkins, copperhead squats, seal claps, overhead claps, goof balls, aggressive Moroccan night clubs. All IC.
The Thang: Mosey to monkey humpers, IC. Mosey to shoulder taps, IC.
EMOM: run to corner and back to cover, one Mike Tyson. Every minute add one more Mike Tyson. Stopped at 13.
Short mosey around the parking lot.
EMOM: run to light pole and back, jump squats. 3, 5, 7, 10, 15, 20
Mary: bbsu, lbc, American Hammers, plank
Moleskine: start on time, end on time, modify as needed, even as you Q the workout.
COT: Prayers for Jayhawk’s lunch with College pastor, Flower Boy’s colleague who had a stroke.
Tags: ao_dark_room, Jayhawk, Toto, Beaker, Crack, Framed, Manhole, Brainfog, Flower Boy
Date: 2025-11-18
AO: ao_flat_earth
Q: Cheese
PAX: Cheese, Jolly, Banks, White Noise, BigBlue, Pitch Pipe, Shiplap, Lib FNGs: None
COUNT: 8
WOR:
The Thang:
Moleskine:
COT:
Tags: ao_flat_earth, Cheese, Jolly, Banks, White Noise, BigBlue, Pitch Pipe, Shiplap, Lib
Date: 2025-11-17
AO: ao_tar_pit
Q: Tortuga
PAX: Da Vinci, Big Mac, Jolly, DQ, Ankles, Tortuga
FNGs: None
COUNT: 6
WOR: ssh, copperhead squats, batwings, merkins, tappy taps, picking daisies
The Thang: At the Spa: overhead press, curls, squats, burpees, bbsu. All IC. Mosey to front of school. Calf raises, slow down, IC.
Circle drive: mini Dora. 25 burpees, 50 merkins, 75 squats. Two min plank. Blockees and gerbil wheel.
Mary: bbsu, flutter kicks (turbo fast), American hammer with coupon
Moleskine: If there is nothing about God that makes you uncomfortable, you have probably created a god in your own image.
COT: thanks for bodies that work and men to work out with
Tags: ao_tar_pit, Da Vinci, Big Mac, Jolly, DQ, Ankles, Tortuga
Date: 2025-11-18
AO: ao_mastodon
Q: Mr Roboto
PAX: Samsonite, LeMond, Ankles, Lakers, Too Big To Fail (TBTF), Falsetto, Audible, Dumpster, Glowstick FNGs: None
COUNT: 10
WOR:
Goofballs x10
Tappy Claps x10
Batwings x10 (Forward arm circles, backward arm circles, seal claps, overhead claps, Moroccan night clubs, pretzel twists)
The Thang:
Tabata timed exercises – 30 sec work, 10 sec rest
First round
– Dips
– Squats
– Jane Fondas, each side
– Merkins
Second round
– Bulgarian squats, each side
– Clamshells, each side
– Elevated Merkins
5 MoM
Moleskine:
It’s okay to have complicated feelings around happy celebrations.
COT:
Job searches
Coffeeteria:
Stan’s Donuts and coffee, courtesy of UHC and Lakers
Tags: ao_mastodon, Samsonite, LeMond, Ankles, Lakers, Too Big To Fail (TBTF), Falsetto, Audible, Dumpster, Glowstick
Date: 2025-11-17
AO: ao_ground_zero
Q: Manhole
PAX: Crack, Stock boy, Short Circuit, Jayhawk, Sparrow, Dr. Phil, Mr Roboto, Mr. Bean, Pool Boy, Samsonite, Too Big To Fail (TBTF), Pacecar, Cheap Shot, Manhole, @Reboot FNGs: None
COUNT: 15
WOR: yep
The Thang: run, ruck, coffee walk
Moleskine: be careful when comparing yourself to others as this may breed self doubt. F3 is you vs you
COT: ITKYK
Tags: ao_ground_zero, Crack, Stock boy, Short Circuit, Jayhawk, Sparrow, Dr. Phil, Mr Roboto, Mr. Bean, Pool Boy, Samsonite, Too Big To Fail (TBTF), Pacecar, Cheap Shot, Manhole, @Reboot
Date: 2025-11-15
AO: ao_mastodon
Q: Stock boy
PAX: Too Big To Fail (TBTF), Falsetto, Bloomer, Samsonite, Jailbreak, Mr Roboto, Cheap Shot, Treebeard FNGs: None
COUNT: 9
WOR:
SSHs, Abe Vigodas, toy soldiers, trunk twists, stretch OYO
The Thang:
We did reps in cadence, followed by a cool-down lap around the lot between each exercise. All cadence counts were 1-2-3-n, and we did two reps per count. The exercises were: 1. 100 curls
2. 100 goblet squats
3. 100 nut crackers
4. 100 coupon presses
5. 100 coupon calf raises
6. 50 right arm rows
7. 50 left arm rows
8. 50 right split squats
9. 50 left split squats
10. 50 right side bends
11. 50 left side bends
12. 50 right arm coupon presses
13. 50 left arm coupon presses
14. 50 right calf coupon raises
15. 50 left calf coupon raises
Moleskine:
Perseverance in dealing with duties and extending grace to loved ones.
COT:
Wisdom for Mr Roboto in job decision, clarity for Falsetto’s 2.0 regarding school
Tags: ao_mastodon, Too Big To Fail (TBTF), Falsetto, Bloomer, Samsonite, Jailbreak, Mr Roboto, Cheap Shot, Treebeard
Date: 2025-11-15
AO: ao_tar_pit
Q: Beaker
PAX: Panhandle, T-bone, Homie, LeMond, Da Vinci, Portage, Toto, Beaker FNGs: None
COUNT: 8
WOR: Motivators from 7, Bat wings + Moroccan night clubs to 20, picking daisies, runner’s stretch
The Thang:
Sandbag tag
PAX split into two teams, a 200# sandbag is put in the middle of the field with two cones set up 30 yds from the bag in opposite directions. Each team runs to their cone and completes the exercise and reps that were assigned. The team that completes the reps first runs to the sandbag. All but one member plank while one team member drags the sandbag towards their opponents cone. When the second team finishes, they run to the sandbag and plank. As soon as all the second team members are planking, the sandbag is dropped and the round ends. A different PAX must drag the sandbag each round. The team with the sandbag on their side at the end of five rounds loses.
Exercises:
300 merkins
400 air thrusters
400 lunges the easy way
400 bbsus
200 burpees
The teams tied after 5 rounds!
Medicine ball bounce
Teams line up in single file lines facing each other, about 10 feet apart. One of the PAX in front of a line squat thrusts a 30# bouncy medicine ball and slams it on the ground towards the other line. They move to the back of the line and the line moves up one person. The receiving PAX catches the medicine ball, squat thrusts and slams it, and returns to the back of their line.
Sandbag throw tug of war
PAX were divided into pairs Two pairs were arranged 25 yds from a 60# sandbag, on opposite sides of the sandbag. The PAX completed 3 burpees, ran to the sand bag, and threw it forward. The goal is to get the sandbag past the cones that are set up ~ 15 yds from the center. Two games were going at once
3MOM: Panhandle flutters, 10 American hammers, 10 American hammers
Moleskine: Address issues an conflict directly (and kindly) with the person whom you have issue with. Don’t let if fester.
COT: Panhandle’s FIL, Portage’s M’s (welcome) medical condition, Portage’s mother’s recovery
Tags: ao_tar_pit, Panhandle, T-bone, Homie, LeMond, Da Vinci, Portage, Toto, Beaker
Date: 2025-11-15
AO: ao_flat_earth
Q: Panda Express
PAX: Gummi Bear, Wagyu, White Noise, Jack, Hypotenuse, Spielberg, Jolly, Cheese, T.B., DQ, Too Big To Fail (TBTF), Lakers, Has Been, Banks, BigBlue, Shiplap, Panda Express, Tortuga, yak FNGs: None
COUNT: 19
WOR:
ssh, there and back
The Thang:
ultimate
Moleskine:
have fun
COT:
priest chemo and T.B. M in Boston
Tags: ao_flat_earth, Gummi Bear, Wagyu, White Noise, Jack, Hypotenuse, Spielberg, Jolly, Cheese, T.B., DQ, Too Big To Fail (TBTF), Lakers, Has Been, Banks, BigBlue, Shiplap, Panda Express, Tortuga, yak
F3 Wheaton 