Date: 2025-08-30
AO: ao_tar_pit
Q: Panhandle
PAX: Da Vinci, LeMond, Portage
FNGs: None
COUNT: 4
WOR: SSHs, arm circles, Abe vigodas
The Thang:
Rotating Dora. Three exercises with rep counts. Three people start the exercises and one person runs a loop around the hamster wheel. When he comes back, pax rotate with one person running.
Moleskine: yes
COT: yes
Tags: ao_tar_pit, Da Vinci, LeMond, Portage
Date: 2025-09-09
AO: ao_dark_room
Q: Beaker
PAX: Toto, Flower Boy, T-bone, LeMond, Crack, Beaker, Manhole FNGs: None
COUNT: 7
WOR: SSHs, windmills, 5 T-bone burpees, mosey to the Broga Mat
The Thang:
We set a timer for 50 minutes.
Perform 2 coupon thrusters
Run 2×100 m sprints
Perform 4 coupon thrusters
Run 4×100 m sprints
Perform 6 coupon thrusters
Run 6×100 m sprints
Continue in this pattern until the 50 minute timer goes off. Record total sprints completed.
Moleskine: Push the brother next to you. Lift him up and make him better.
COT: Yup.
Tags: ao_dark_room, Toto, Flower Boy, T-bone, LeMond, Crack, Beaker, Manhole
Date: 2025-08-30
AO: ao_flat_earth
Q: Shiplap
PAX: Banks, Jolly, Shiplap, Panda Express, Wagyu, Cheese, T.B., DQ, White Noise, Tortuga, BigBlue, Pitch Pipe, Mr Roboto, Candyland, Fiona, Bucky, Da Count FNGs: None
COUNT: 17
WOR: SSH, down and back
The Thang: Ultimate
Moleskine:
COT:
Tags: ao_flat_earth, Banks, Jolly, Shiplap, Panda Express, Wagyu, Cheese, T.B., DQ, White Noise, Tortuga, BigBlue, Pitch Pipe, Mr Roboto, Candyland, Fiona, Bucky, Da Count
Date: 2025-09-11
AO: ao_mastodon
Q: Sparrow
PAX: Stock boy, Mr Roboto, Panhandle, TBTF, Sparrow, Katniss, Audible, DeadDrop FNGs: None
COUNT: 9
WOR: SSH, Twinkletoes, Bluey, Stretching
The Thang: Stair climb in honor of the firefighters who died on 9/11. Firefighters in the south tower climbed 500-700 steps. In the north tower they climbed 400-1200. We each did 1000 up and down while sharing memories of 9/11, then continued to climb the hill during the rest of the workout.
Interlude: Pax Choice
Thing 2: toss tennis balls up the hill. Each ball represents 20 merkins. Run to a ball, throw it at a pax. If he’s hit, he does 20 Merkins. If you miss, you do 20 merkins. Everyone continues up the hill. Variation 2: Teams: Bears vs Crabs.
Variation 3: Bear crawl or crab walk up the hill. Crab walking is “shields up” where you can’t be hit, but bear crawling is faster to the top.
Moleskine: Leadership, like commercial real estate, is seeing potential where nobody else sees it, then doing work to make that potential a reality, or at least visible enough that others can follow.
Running up and down a hill for exercise is valuable, but doing it in partners while sharing memories is even more valuable. Look for ways you can create or increase value. Leadership also involves being willing to confess your struggles, because other people probably struggle with the same issue. When you bring it out into the light, others will follow.
COT: A DEMONIC PLAGUE OF MOSQUITOES. I have never been bit by so many mosquitos in such a short time. It was like a plague of Biblical proportions. I prayed something about leadership and then we ran for our cars.
Tags: ao_mastodon, Stock boy, Mr Roboto, Panhandle, TBTF, Sparrow, Katniss, Audible, DeadDrop
Date: 2025-09-10
AO: ao_tar_pit
Q: Jolly
PAX: Da Vinci, Panhandle, Stock boy, TBTF, DQ, Katniss, Samsonite, Mater(Downranger), Pearl (Downranger) FNGs: None
COUNT: 10
WOR: 5min EMOM 35 SSH/8 burpees
The Thang: Dora
One partner murder bunnies 25 yards out and reverse murder bunny back while the other partner does the exercises:
100 Blockees
200 BBSU
300 Curls
400 Squats
Moleskine: Push through hard things rather than looking to modify.
COT: 1-800-JOBS-4KIDZ
Tags: ao_tar_pit, Da Vinci, Panhandle, Stock boy, TBTF, DQ, Katniss, Samsonite, Mater(Downranger), Pearl (Downranger)
Date: 2025-09-09
AO: ao_mastodon
Q: Mr Roboto
PAX: Stock boy, Big Mac, Audible, Falsetto, Da Vinci, Samsonite, Panhandle, DQ, Sparrow, Jailbreak, Katniss FNGs: None
COUNT: 12
WOR:
A reading of William Carlos Williams, a biographical poem in the style of WCW, written by YHC with the assistance of AI. Batwings x10
SSHs x10
Imperial Walkers x10
Stretch OYO
Thang 1:
A reading of The Red Wheelbarrow followed by spittoons in two groups. Groups split up by number of Overhead Presses completed in 1 minute. Each group of 6 is responsible for 300 of each of the following: – Goblet Squats
– Merkins
– Overhead Presses
– BBSUs
– Dips
– Flutter Kicks (2 is 1)
After each spittoon, 1 PAX wheels 3 coupons to the top of Hoffa while the rest of the group runs up. After every other spittoon, all PAX carry (or wheel) a coupon down.
Thang 2:
A reading of This is Just to Say followed by a Scout Lunge. In the same two groups, but in parallel lines, the first two PAX each hold a handle of a cooler containing 40 lb of ice. PAX behind complete lunges. Those at the rear complete 5 burpees, then run up to the front to carry the cooler while everyone else shifts 1 spot back. Repeat.
Thang 3:
A reading of Approach of Winter followed by 4 minutes of Mary.
Moleskine:
Appreciate the simple things in life, like a poem or the sounds of geese on a cool morning or your 2.0s getting along.
COT:
Lee, jobs, Penny’s move
Tags: ao_mastodon, Stock boy, Big Mac, Audible, Falsetto, Da Vinci, Samsonite, Panhandle, DQ, Sparrow, Jailbreak, Katniss
Date: 2025-09-09
AO: ao_tar_pit
Q: Panhandle
PAX: DQ, Da Vinci, Homie, Ankles, Portage, Big Mac, LeMond
FNGs: None
COUNT: 8
WOR: SSHs, abe vigodas, copperhead squats,
The Thang:
TABATA work. With each exercise, start off with 1 minute of work to set a number. Then we did 6 rounds of 1-minute exercises where PAX were to do 60% of that number. Exercises were:
– blockees
– deep swimmer’s press (curl to an overhead press)
– nutcracker sit-ups
– goblet squats
Moleskine: be open to doing new things
COT:
Tags: ao_tar_pit, DQ, Da Vinci, Homie, Ankles, Portage, Big Mac, LeMond
Date: 2025-09-09
AO: ao_flat_earth
Q: Dumpster
PAX: Wagyu, Cheese, Bloomer, Jolly, T.B., Tortuga, Sparty, Spokes, BigBlue, Dumpster, Count, Onesie FNGs: 1 Onesie
COUNT: 12
WOR: Follow the leader exercises and stretching to music – “Golden” from K-Pop Demon Hunters
The Thang: 6v6 Ultimate Frisbee on the soccer field.
Moleskine:
Lots of pro sports right now ⚾️ :football: 🏀⚽️ and people cheer for different teams. Try and keep sports friendly and fun. Remember, “we cheer for clothes.”
https://youtu.be/we-L7w1K5Zo?si=cy8hjrw5JN8zp9Az
COT: Moment of silent prayer/ meditation and Amen.
Tags: ao_flat_earth, Wagyu, Cheese, Bloomer, Jolly, T.B., Tortuga, Sparty, Spokes, BigBlue, Dumpster, Count, Onesie
Date: 2025-09-08
AO: ao_ground_zero
Q: Manhole
PAX: Crack, Stock boy, Bo-Peep, Mr Roboto, White Noise, Samsonite, Manhole FNGs: None
COUNT: 7
WOR: yup
The Thang: run/ruck north
Moleskine: Do your part…sign up to Q
COT: things…
Tags: ao_ground_zero, Crack, Stock boy, Bo-Peep, Mr Roboto, White Noise, Samsonite, Manhole
Date: 2025-09-08
AO: ao_tar_pit
Q: Tortuga
PAX: Panhandle, Ankles, Jolly, Big Mac, SAGA
FNGs: None
COUNT: 6
WOR: ssh, runner’s stretch, thruster form
The Thang: IPC Week 1
2 thrusters, run 100 METERS out and 100 meters back,
4 thrusters, run 4 100 meter dashes
6, 8, 10, etc.
50 min AMRAP
Final score is number of 100 meter dashes completed in the 50 minutes. Big Mac got to 90 dashes (9 kilometers.)
Moleskine: Don’t cut corners when things are hard. Maintain good form, especially when it’s hard.
COT: Prayers for Panhandle’s 2.0 looking for work, Big Mac’s 2.0’s in puberty, Sweet Treat’s 26th b-day.
Tags: ao_tar_pit, Panhandle, Ankles, Jolly, Big Mac, SAGA
F3 Wheaton 