Category: Uncategorized

Date: 2025-10-09
AO: ao_dark_room
Q: Lakers
PAX: Flower Boy, Dumpster, Manhole, Crack, Toto, Beaker, Framed, Noodles, LeMond, Brainfog, DQ, Nose Job, Jolly FNGs: None
COUNT: 14
WOR:
– Mosey around the lot
– Abe Vigoda’s
– Arm Circles
– Sitting Streches

Mosey to Luddies

The Thang:
Round 1 – The Quads of Pain

(Perform 3 rounds)
15 Goblet Squats (with coupon)
20 Step-Back Lunges (10 per leg)
10 Flamingo Curls (curls on one leg)
10 Jump Squats
25-yard rifle carry, shoulder carry, mosey around island

Round 2 – Glutes & Hams

15 Deadlifts (with coupon, hinge at hips)
20 Pickle Pointers (coupon across hips)
20 Romanian Deadlifts (single leg, switch halfway)
44 Coupon Step-Ups (alternating legs)
10 Thrusters

Wall Sit – Passing the Peace

Pax sit shoulder to shoulder against the wall and pass the coupon down the line and back, continue thill time is called.

Mary
BBSU’s
Box Cutters
Big-Ass American Hammers (holding coupon)

Moleskine:
“You’re only as old as you feel”
This is true not just physically, but mentally and emotionally as well. Take time to keep your mind and heart ready. Read and listen o people you disagree with and figure out WHY. Share your emotions with the most important people in your life, be honest, build intimacy.

COT: IYKYK

Tags: ao_dark_room, Flower Boy, Dumpster, Manhole, Crack, Toto, Beaker, Framed, Noodles, LeMond, Brainfog, DQ, Nose Job, Jolly

Date: 2025-10-08
AO: ao_ground_zero
Q: Crack
PAX: Manhole, Bloomer, Tortuga, Mr. Bean
FNGs: None
COUNT: 5
WOR: SSH, Tappy Taps, Stretch OYO

The Thang: Run/ruck north, dodging walnuts.

Moleskine: We can’t take care of our families if we don’t first take care of ourselves.

COT: Tortuga traveling to NY for niece’s memorial service, Tortuga’s M struggling, praise for K-Pop’s new job.

Tags: ao_ground_zero, Manhole, Bloomer, Tortuga, Mr. Bean

Date: 2025-10-07
AO: ao_dark_room
Q: Crack
PAX: Manhole, Lakers, Framed, Toto, Nose Job
FNGs: None
COUNT: 6
WOR: SSH, Abe Vigodas, Tappy Taps, Bat Wings, Copperhead Merkins

The Thang:
– Elevens (Overhead Presses, Merkins) in the parking lot
– Circuits at LOOTEES:
– Arms – Curls, Bent Over Rows, Upright Rows, Overhead Presses, Skull Crushers, Pull-Ups. 25 reps, millenial style (2 rounds)
– Legs – Bulgarian Split Squats, Lunges, Air Squats, Super Mario’s. 20 reps of air squats determined rotation – Mary – American Hammers, Flutter Kicks, BBSU

Moleskine: James 1:19 – “Know this, my beloved brothers: let every person be quick to hear, slow to speak, slow to anger;”
We’re bombarded by people who blast their opinions/thoughts on social media, in the news, in public. Rather than react and speak out, be quick to hear but DO NOT be quick to respond.

COT: Praise for K-Pop’s successful job interview; prayers for jobs for Toto, Lakers; prayers for peace around the world.

Tags: ao_dark_room, Manhole, Lakers, Framed, Toto, Nose Job

Date: 2025-10-07
AO: ao_mastodon
Q: Mr Roboto
PAX: Audible, Ankles, Stock boy, Dumpster, Samsonite, Too Big To Fail (TBTF), LeMond FNGs: None
COUNT: 8
WOR:
(Incorporated into the Thang)

The Thang:
Coupon carry over to the Hamptons, beneath a tree, to shelter from the rain.

30-60 second each of:
– Seated cat-cow
– Seated twist left
– Seated twist right
– Cat-cow
10 BBSUs in cadence, 10 coupon swings OYO

30-60 second each of:
– Half child’s pose right
– Gate pose to forward fold right
– One-legged forward bend right
10 BBSUs in cadence, 10 coupon swings OYO

Repeat previous set on left side

30-60 second each of:
– Dynamic cobra
– Shoulder twist right
– Shoulder twist left
50 LBCs OYO, 20 coupon swings OYO

Mosey around Hoffa.

Repeat all of the above, but all for 30 seconds and 1 fewer BBSU interlude.

Moleskine:
Establish healthy boundaries when necessary.

COT:
Jobs, Tortuga family

Tags: ao_mastodon, Audible, Ankles, Stock boy, Dumpster, Samsonite, Too Big To Fail (TBTF), LeMond

Date: 2025-10-06
AO: ao_ground_zero
Q: Manhole
PAX: Crack, Mr Roboto, Mr. Bean, Stock boy, Too Big To Fail (TBTF), Dr. Phil, Ankles, Samsonite, Jayhawk, Manhole FNGs: None
COUNT: 10
WOR: yup

The Thang: head north

Moleskine: make time

COT:

Tags: ao_ground_zero, Crack, Mr Roboto, Mr. Bean, Stock boy, Too Big To Fail (TBTF), Dr. Phil, Ankles, Samsonite, Jayhawk, Manhole

Date: 2025-10-06
AO: ao_tar_pit
Q: Jolly
PAX: Da Vinci, Tortuga, Flower Boy, SAGA, Big Mac, Oompa, Portage FNGs: None
COUNT: 8
WOR: Abe Vigoda’s, Arm Circles, 5min EMOM, 35 SSH/7 Burpees

The Thang: Partnerless Dora
We moseyed to the corner and did a quick warmup run up the hill and back.

Pax completed the following exercises. You do as many reps as possible without stopping. If you couldn’t get through all the reps for an exercise without stopping then you run the hill for a break. So if you did 30 thrusters and hit failure you run the hill and then complete the remaining 20. If you made it through all 50 or 100 reps of an exercise without stopping then you run the hill before moving on to the next exercise.

50 Thrusters
100 Merkins
100 BBSU
100 Curls
100 Skull crushers
100 Squats
100 Rows 50 each arm
50 Blockees

Tortuga led flutter kicks for the last two minutes.

Moleskine:
Get out of your comfort zone and try new things. Five years ago F3 was something I never would have considered. Tortuga nudged me a couple times so I came out and here we’re are five years later. COT: Jackson’s recovery, Saga’s M

Tags: ao_tar_pit, Da Vinci, Tortuga, Flower Boy, SAGA, Big Mac, Oompa, Portage

Date: 2025-10-04
AO: ao_tar_pit
Q: LeMond
PAX: Homie, Toto
FNGs: None
COUNT: 3
– Warmorama: 5 mins
– Goofballs
– Abe Vigaoda
– Mountain Man Poopers
– Hillbilly squats
– Side-leg raises
– Bat wings
– Thang 1: Suicides with four light-up cones on track
– 10 4-ct mountain climbers at each cone.
– Repeat with 2 burpees at 1st cone, 4 burpees at 2nd…
– Thang 2: Jacked Up
– SSH x 20 IC
– Seal Jacks x 20 IC
– Plank Jacks x 20 IC
– Crossover Squat Jacks (aka Deney Terrio) x 20 IC
– Smurf Jacks x 20 IC
– Thang 3:
– Two stations, 10 yards apart with body-weight exercises at station 0, coupons at station 1. – Bear crawl from station 0 to station 1; crawl bear back to station 0 – Station 0-Merkin x 30
– Station 1-Curls w/block x 40
– Station 0-WWI x 20
– Station 1-Grave Digger w/block x 20
– Station 0-Groiners x 50
– Station 1-Overhead Press w/block x 40
– Station 0-Squats x 30
– Station 1-Blockees x 15
– Run down Hawthorne Blvd to and from stop sign at Main St.
– Moleskin:
– While doing IronPax at ao_dark_room, I could really smell the earth and the grass and I wondered if being outdoors, getting dirty literally helps one cope better with irritants and reduce seasonal allergies. Well, there is evidence that exposure to dirt can improve one’s health. From the New York Times: Go on, grab a handful of soil or hike a muddy trail: It can benefit everything from your mood to your microbiome.

Tags: ao_tar_pit, Homie, Toto

Date: 2025-10-04
AO: ao_mastodon
Q: Mr Roboto
PAX: Dumpster, Cheap Shot
FNGs: None
COUNT: 3
WOR:
Picking daisies
Michael Phelps
SSHs x10

The Thang:
Mosey to the Flats and complete IronPAX Challenge Week 4. We’re calling this one “AluminumPAX” because we modified this one quite a bit.

Moleskine:
Spend time with your family.

COT:
Cheap Shot paid internship has potential to become full time.

Tags: ao_mastodon, Dumpster, Cheap Shot

Date: 2025-10-04
AO: ao_flat_earth
Q: Panda Express
PAX: Gummi Bear, Tortuga, BigBlue, Hershey, Wagyu, Cheese, T.B., Banks, White Noise, Oompa, Shiplap, Jolly, Too Big To Fail (TBTF), Panda Express, count checkers, sketchy FNGs: None
COUNT: 17
WOR:
ssh, jog
The Thang:
frisbee
Moleskine:
have fun
COT:
Hershey bil

Tags: ao_flat_earth, Gummi Bear, Tortuga, BigBlue, Hershey, Wagyu, Cheese, T.B., Banks, White Noise, Oompa, Shiplap, Jolly, Too Big To Fail (TBTF), Panda Express, count checkers, sketchy

Date: 2025-10-03
AO: ao_ground_zero
Q: Dumpster
PAX: Toto, Da Vinci, Crack, Mr. Bean, Mr Roboto, Flower Boy, Ankles, Cottontail, Too Big To Fail (TBTF), Stock boy, LeMond, Panhandle, Dumpster FNGs: None
COUNT: 13
WOR:
To Music- “Soul of the World” by Stick Figure
1. Sunstretch
2. Goofballs
3. Michael Phelps
4. Mountain climbers
5. Butterfly
6. Runners Stretch

The Thang: Run or Ruck East and back

Moleskine:

Don’t wait for others to do things. Be the Answer, be the solution to issues or problems.

COT: Prayer Read Aloud:

Get up off of your knees. Come out of your churches, your mosques, your temples. God can hear your prayers for peace, justice, and hope in this broken world just fine while you’re out creating peace, working for justice, and giving hope to this broken world. When are we finally going to realize that humanity is the solution to inhumanity? When will we finally understand that we are all drops of the same ocean, hurting together, healing together, hoping together? Don’t just pray for hands to heal the hurting. Pray with hands that are healing the hurting. Don’t just pray for arms to help the helpless. Pray with arms that are helping the helpless. Don’t just pray for feet to respond to need. Pray on feet that are responding to need. Don’t just pray for someone to do something. Be someone who does something. Don’t just pray for answers. Be the answer. L.R. Knost

Tags: ao_ground_zero, Toto, Da Vinci, Crack, Mr. Bean, Mr Roboto, Flower Boy, Ankles, Cottontail, Too Big To Fail (TBTF), Stock boy, LeMond, Panhandle, Dumpster