Date: 2025-08-18
AO: ao_ground_zero
Q: Crack
PAX: Mr Roboto, Sparrow, Ankles, T.B.
FNGs: None
COUNT: 5
WOR: SSH, Abe Vigodas, stretch
The Thang: Some ran, some rucked
Moleskine: Distractions
COT: prayed for the PAX
Tags: ao_ground_zero, Mr Roboto, Sparrow, Ankles, T.B.
Date: 2025-08-19
AO: ao_flat_earth
Q: DQ
PAX: Mr Roboto, Bloomer, Panda Express, Shiplap, Fiona, T.B., Candyland, BigBlue, Spokes, Wagyu, Cheese, Oompa, Tortuga, Crack, Banks, White Noise, Jolly FNGs: None
COUNT: 18
WOR:
– SSH
– Down and back
The Thang:
Ultimate
Moleskine:
Be driven by impact, not instant gratification. When your child acts up, they are inviting you to wire some circuitry that can help them be resilient through moments like these in the future. It’s inconvenient, but an opportunity to provide massive impact.
COT:
Tags: ao_flat_earth, Mr Roboto, Bloomer, Panda Express, Shiplap, Fiona, T.B., Candyland, BigBlue, Spokes, Wagyu, Cheese, Oompa, Tortuga, Crack, Banks, White Noise, Jolly
Date: 2025-08-18
AO: ao_tar_pit
Q: Shiplap
PAX: Tortuga, TBTF, T-bone, Jolly, Cheese, Oompa, DQ, Shiplap, Big Mac, Da Vinci, Panda Express, SAGA FNGs: None
COUNT: 12
WOR: 35 SSH/8 Burpees – EMOM for 5 minutes, Picking daisys – middle, right, and left, Tricep stretch
The Thang: Meatloaf Massacre + some
10 Blockees, 20 OH Press, 30 Coupon Swings, 40 Goblet Squats, 50 Block Merkins
Run 4 laps.
Complete 4 rounds decreasing the running by 1 lap each round
For the 12 – Once the 12 is complete run 400s – stopping after each one alternating between 15 thrusters/15 blockees
Moleskine: Honesty – Core Value 1 – be honest
COT: Sweet Treats and his M, Lukas starting school
Tags: ao_tar_pit, Tortuga, TBTF, T-bone, Jolly, Cheese, Oompa, DQ, Shiplap, Big Mac, Da Vinci, Panda Express, SAGA
Date: 2025-08-16
AO: ao_mastodon
Q: Dumpster
PAX: Penny, Falsetto, Sparrow, Dave (flesh wound), Jailbreak, Bloomer, TBTF, Dumpster FNGs: None
COUNT: 8
WOR:
Warma Rama
To song
1. Wrecked
Downward Dog -calvesx2
Runners Stretch x2
Upward Dog
Butterfly
Arms across
Arms behind
The Thang:
1. Believer – Lunges w Coupons- around Circle
2. Follow You – Scout Run to pool
3. Warrior – Squats & Warrior pose
4. Demons- Plank – dips on curb
5. Zero – Scout Run back to lot
6. Thunder – calf raises – Merkins on “ Thunder”
7. It’s Time – BBSU, sitting seal claps in chorus
8. On Top of the World – carry coupons up Hoffa, step ups
9. I Bet my life – carry coupons down Hoffa, run around circle 10.Radioactive – sidesteps around the circle
11.Whatever it Takes – skull crushers w/ coupon and Leg lifts on “Whatever it Takes” 12. Sharks – front claps – side step ups on coupons (on chorus) 13. I don’t like myself – cool down – same as beginning warm up
Moleskine:
Life is messy and unpredictable, but that’s ok. Fix what you can, adapt to what you can’t, and keep doing your very best.
COT: silence/ meditation, quiet prayer.
Enjoyed eating dragon fruit at the end of the end! :yum:
Tags: ao_mastodon, Penny, Falsetto, Sparrow, Dave (flesh wound), Jailbreak, Bloomer, TBTF, Dumpster
Date: 2025-08-15
AO: ao_flat_earth
Q: Cheese
PAX: Cheese, T.B., TBTF, Tortuga, White Noise, Panda Express, Swish, Manhole, Banks, Candyland, Oompa, Shiplap, Fiona, Lib FNGs: None
COUNT: 14
WOR:
The Thang:
Moleskine:
COT:
Tags: ao_flat_earth, Cheese, T.B., TBTF, Tortuga, White Noise, Panda Express, Swish, Manhole, Banks, Candyland, Oompa, Shiplap, Fiona, Lib
Date: 2025-08-16
AO: ao_tar_pit
Q: Beaker
PAX: T-bone, Panhandle, Toto, The wet burrito
FNGs: None
COUNT: 5
WOR: SSHs, Abe Vigodas, Tappy taps, Arm circles, Michael Phelps
The Thang:
PAX grabbed the assembled weight and went for a walk in the park. We walked around the lake, stopping for exercises 4 times.
The weight:
1×200# bag
1×120# bag
1×80# bag
2×60# bags
The exercises:
1. Jack Webbs (1 merkin+4 overhead claps, 2 merkins+8 overhead claps, up to 10+40, all on Qs count-ish)
2. Tunnel of Love
3. Battle rope jump rope (see below)
Jump rope stations
A: One side of the rope
B: jumper
C: The other side of the rope
D: Plank
E: Burpees
Station B begins jumping as station E does three burpees. then station E goes to A and relieves him, A takes over jumping for B and so on until each PAX has rotated through 3 times. This works shockingly well for all PAX not named Toto. Toto just needs more time to channel his inner 8 year old girl.
Moleskine: Be in the moment with you family
COT: Travels and jobs for 2.0s.
Tags: ao_tar_pit, T-bone, Panhandle, Toto, The wet burrito
Date: 2025-08-14
AO: ao_dark_room
Q: LeMond
PAX: Crack, Flower Boy, Toto, Jolly, Beaker, Banks, Manhole, Tortuga FNGs: None
COUNT: 10
– Warmorama:
– 20 SSHs
– 10 Imperial Walkers
– Abe Vigodas
– Copperhead merkins
– Tin Soldiers
– Full batwings
– First thang: 11s along path with BBS and merkins with rotation – 10 merkins with rotation, 1 BBS…
– At Playground:
– 3 Pax take turns doing 10 pullups, as many unassisted as they can. – For each assisted pullup, all Pax do a burpee.
– Repeat with 3 more Pax.
– Repeat with 3 more Pax.
– At Hacksaw Ridge: 6 sets of 4-count exercises
– 10 merkins
– 10 alt arm/leg raises
– 10 leg swings
– 10 pickle pointers
– 10 side leg raises on each side
– 10 Australian Snow Angels
– Wheel barrel up to top, odd Pax bear crawls
– At top, 100 cumulative thrusters
– Repeat all of this with different merkins, failure to launch at top – Mary
– Flutter Kicks
– Penguins
– Freddie Mercuries
– American Hammers
– Moleskin:
“If God seems slow in responding
it is because He is preparing a better gift.
He will not deny us.
God withholds what you are not yet ready
for.
He wants you to have a lively desire for His greatest gifts. All of which is to say, pray always and do
not lose heart.”
-St. Augustine
Tags: ao_dark_room, Crack, Flower Boy, Toto, Jolly, Beaker, Banks, Manhole, Tortuga
Date: 2025-08-14
AO: ao_mastodon
Q: Stock boy
PAX: Penny, Panhandle, Samsonite, Falsetto, Sparrow, Mr Roboto, Spokes, Da Vinci, Dumpster, Big Mac, Jailbreak, Cheese FNGs: None
COUNT: 13
WOR:
Follow the leader warmorama while In the Meantime by Spacehog played.
The Thang:
For each one hit wonder we did a low intensity exercise interspersed with high intensity exercise when triggered by a word, phrase, or the chorus. 1. Tubthumping by Chumbawamba – SSH/Burpees triggered by “Knocked down”
2. Mother Mother by Tracy Bonham – Lat pulls/Kettlebell swings triggered by When drums kick in 3. Cult of Personality by Living Colour – Step ups/Blockees triggered by “Cult”
4. Tomorrow by Silverchair – Calf raises/Curls triggered by “You, wait till tomorrow” and “You gonna wait till, fat boy” 5. Better Days by Citizen King – BBSUs/Derkins triggered by Chorus 6. Here It Goes Again by Ok Go – Shoulder taps/Jump squats triggered by Chorus
7. Groove Is In the Heart by Deee-Lite – Imperial walkers/Thrusters triggered by “Groove is in the heart” 8. Our House by Madness – Glute bridges/Nutcrackers triggered by Chorus
9. Backwater by Meat Puppets – Good mornings/Overhead presses triggered by Chorus
Finished off with Mary during That Thing You Do by The Wonders Moleskine:
When things aren’t going to plan, and not happening when you want, don’t let your mood allow you to treat others poorly. Act the way you want to feel, and trust that God is in control.
COT:
Patience for those looking for jobs, and for those with issues at their current jobs: Cheap Shot, Short Circuit, Jailbreak, Mr Roboto, and Penny.
Tags: ao_mastodon, Penny, Panhandle, Samsonite, Falsetto, Sparrow, Mr Roboto, Spokes, Da Vinci, Dumpster, Big Mac, Jailbreak, Cheese
Date: 2025-08-13
AO: ao_tar_pit
Q: Panhandle
PAX: T-bone, LouGee, SAGA, DQ, Banks, Crack, Ankles, Portage, Tortuga, Oompa, Samsonite, Stock boy, T.B. FNGs: None
COUNT: 14
WOR: SSHs, arm circles, abe vigodas, copperhead squats, copperhead merkins, run up the hill, lose Da Vinci
The Thang:
1. 10-minute EMOM with two exercises (blockees and jump squats). Start with 6 reps, add a rep each minute if you finish. Not sure what Stock boy got to. 2. Run up the hill
3. 8-minute EMOM with uneven block merkins and BBSs – start with 8.
4. 5-minute EMOM with hand-release thrusters (probably need a better name) and block squats 5. Flutter kicks (54 reps, of course)
Moleskine:
– when asked what the most important parts of the law are, Jesus said the commandments to love God (with all your heart, soul, and mind) and love your neighbor (as yourself). Try it, you might be surprised!
COT: job for K-Pop, pregnancy for Chippy’s wife, Archive baby?
Tags: ao_tar_pit, T-bone, LouGee, SAGA, DQ, Banks, Crack, Ankles, Portage, Tortuga, Oompa, Samsonite, Stock boy, T.B.
Date: 2025-08-12
AO: ao_flat_earth
Q: Jolly
PAX: Tortuga, Banks, DQ, Cheese, Candyland, Shiplap, BigBlue, Panda Express, Wagyu, TBTF, T.B., Lib, Swish FNGs: None
COUNT: 14
WOR: SSH, Down and back
The Thang: 7v7 Ultimate
Moleskine: Don’t take those closest to you for granted.
COT: Banks’ job situation
Tags: ao_flat_earth, Tortuga, Banks, DQ, Cheese, Candyland, Shiplap, BigBlue, Panda Express, Wagyu, TBTF, T.B., Lib, Swish
F3 Wheaton 