Category: Uncategorized

Date: 05/29/24
AO: #ao_tar_pit
PAX: @Rosetta @Captain Caveman @T.B. @Spit Valve @SAGA @Framed @Manhole @Katniss @TBTF @Cheese @Big Mac @Tortuga @DQ
FNGs: 0
Q: @DQ
Total: 13

WoR

• SSH
• Goofballs
• Arm circles
• Copperhead merkins
• Calf stretch
• Runners Stretch
• Pickin daisies
• Quad stretch

The Thang
PT Test Day! PAX completed the following:

• 2 minutes AMRAP merkins
• 2 minutes AMRAP sit ups
• 2 mile run

Moleskine
In the spirit of the PT Test: Your health is for you, but it’s not always about you. There are many reasons why you should take your health seriously that go beyond yourself. A few that come to my mind:

• Your body is more resilient and can help you have greater impact for your family, friends, and community
• Your active lifestyle can inspire others to also cultivate an active lifestyle
• You have even more ability to engage and create memories with kids, grandkids, etc

CoT

• Praise for data recovery on @Rosetta’s M’s computer
• Prayers for @SAGA with lots of upcoming travel
• Prayers for @T.B.’s M and all others finishing out the school year strong

Date: Tuesday, 5/28/24

AO: #ao_mastodon
PAX: @Mr Roboto, @Linc, @Spokes, @Jailbreak, @Falsetto, @Bloomer, @LeMond, @MacGuyver
FNGs: 1
Q: @Stock boy
Total: 9

WoR: Side straddle hops, Abe Vigodas, tappy-taps, leg stretches, short mosey around Hoffa.

The thang: Partner Dora, one does reps, other carries coupon up Hoffa, rifle carry down Hoffa.
100 thrusters
200 kettlebell swings
300 goblet squats
400 flutter kicks
500 calf raises

Moleskin: Be grateful for your wives. Think about where you’d be, and what you’d be, without them

Prayers: Praise for @Falsetto’s friend’s good medical news.

Date: Monday, 05/27/24
AO: #ao_mastodon
PAX: @TBTF @Dr. Phil (respect) @Wanna @Arnold @LouGee @Dent @Haka @Pool Boy @Big Mac @Frank @T.B. @Crack @T-Bone (respect) @Stock Boy @Hancock @Tortuga (respect) @Lemond @Archive @Mr Roboto @Cottontail @SAGA
FNGs: 0
Q: @SAGA
Total: 21

Conditions: A cool and crisp summer glory.

Warm-Up: 5 @T-bone burpees / Tappy-Taps / Mt. Climbers / Stretches / Arm Circles

The Thang: MURPH – 1 mile + 100 pull-ups + 200 push-ups + 300 squats + 1 mile = well done PAX! (and extra stars for those respect PAX who added extra weight to match their extra years)

Announcements: #2nd-F event @Stock Boy – it was grand + tomorrow’s frisbee EC @ #ao_dark_room

COT: prayers for @Frank & fam / @Rosetta’s return / @Crack’s neck / @Sparrow’s visit with @Cookies / my 2.0’s wife deploying to Saudi Arabia in a couple weeks

MOLESKIN: Imprint on beauty… circled up around the bench and tree in honor of William James Morrissey who was a U.S. Marine that died on 11/9/22 @ 18-years-young and was from Wheaton and used to run the A.O. – I read his obituary (https://www.hultgrenfh.com/obituary/william-morrissey) and encouraged us all to be mindful of the freedoms we have that have been given through lives that have been sacrificed (the greatest example of this being Jesus). In the realities of darkness, imprint on beauty.

Date: 05/21/24
AO: #ao_tar_pit
PAX: @Jolly @Tortuga @LeMond @Panhandle @DQ
FNGs: 0
Q: @DQ
Total: 5

WoR

• SSH
• Goofballs
• Copperhead merkins
• Copperhead squats

The Thang
PAX met on the grass on the west side of the track and partnered up. At the grass, PAX would combined complete 100 reps of an exercise (this got modified down to 80 at blockees). The exercises were:

Derkins off two stacked coupons. The partner not doing work was blessed with a break while waiting his turn.
Blockees

• 1-is-1 lunge with overhead press
• Thruster curls

After completing the reps of one exercise, the partnership would run one lap around the track. This MOT for this lap would alternate between:

• Partner 1 broad jumps. Partner 2 does 10 burpees and catches up to Partner 1. Switch.
• A classic jog

We only did the broad jump / burpee MOT for 1 full lap. The second time we did that MOT, we did it for just half the lap and ran the other half.

Moleskine
Do something different with your wife. Erin and I had a great time with the swing dance lessons hosted by @Ankles. It was our first time taking dance lessons, and it was my favorite date we’ve had in a while. Dinners and shows are great as dates, but even those become routine. But something about getting uncomfortable, doing something new, working together in a new way made for a really vibrant time together.

Date: Saturday, 5/18/24

AO: #ao_mastodon
PAX: @Jailbreak, @Falsetto
FNGs:
Q: @Stock boy
Total: 3

WoR: Motivators, Abe Vigodas

Thang 1: 11’s – Merkins and Squats

Thang 2: Do the following exercises, where you run a lap around the parking lot in between:
American Hammers x100 (2 is 1)
BBSUs x100
Curls x100
Derkins x100
Elf on the shelf x50
Flutter Kicks x50 (2 is 1)
Goblet squats x50
Humpers, monkey style x50
Incline merkins x50
Jump squats x50

Moleskin: Think about how this verse puts values on traits that are the opposite of worldly advice – Put on then, as God’s chosen ones, holy and beloved, compassionate hearts, kindness, humility, meekness, and patience, bearing with one another and, if one has a complaint against another, forgiving each other; as the Lord has forgiven you, so you also must forgive. And above all these put on love, which binds everything together in perfect harmony. Colossians 3:12-14

Prayers: @Falsetto’s friend recovering from a medical procedure, @Jailbreak’s work in a bit of turmoil.

Backblast: The Odyssey Workout

Date: 5/15/2024

AO: #ao_tar_pit

PAX: @Tortuga, @Spit Valve, @Stock boy, @Panhandle, @LeMond

FNGs: 0

Q: @LeMond

Total: 5

• Background

  • Homer’s “The Odyssey,” which is a classic epic poem about the adventures and trials of Odysseus as he attempts to return home after the Trojan War:

• Warmorama: 5 mins

  • 20 SSHs

  • Tappy Taps

  • 20 4-ct mountain climbers

  • Bat wings

• Cyclops’ Cave Escape, at start of track.

  • 10 one-legged Merkins

  • 10 one-armed Burpees

  • 10 one-legged toe touches.

  • 10 one-legged squats, assisted

  • Repeat with left leg

• Circe turns Pax into swine

  • 50 yard swine crawl, 10 burpees, and swine crawl back

• Clashing Rocks

  • 5 uneven merkin drag coupon, 5 BBSs with coupon

  • 10 uneven merkin drag coupons, 10 BBSs with coupon

  • 15 uneven merkin drag coupons, 15 BBSs with coupon

• Sirens’ Call

  • Hold plank 30 sec.

  • Rotate to right, hold 30 sec.

  • Hold plank 30 sec.

  • Rotate to left, hold 30 sec.

• Scylla and Charybdis

  • Scylla: 10 stair merkins

  • Charybdis: rifle carry to the top, coupon rotations around torso, 10 in each direction

• Battle of the Suitors, by 6:05am.

  • 108 coupon swing, 108 one-armed rows, split between partners

• Mary

  • Iron crosses

  • Supermans

  • Flutter kicks

• Moleskin

  • “By hook or by crook, this peril too shall be something that we remember.”

  • This line, spoken by Odysseus, reflects his resilient spirit and determination in the face of adversity. It’s a powerful reminder that the challenges we face today will one day be memories, shaping our stories and teaching us invaluable lessons.

Backblast: Run Club for Recreation

Date: 5/15/2024

AO: #ao_ground_zero

PAX: @Cottontail, @Frank, @Ankles, @Stock boy, @Buns, @Manhole, @Search Party (F3Naperville), @Dr. Phil, @Topham, @Toto, @T.B., @Tortuga, @Panhandle, @T-bone, @Pool Boy, @Mr Roboto, @Beaker, @Underoos , @Kip, @Sparrow, @TBTF, @LeMond

FNGs: 2

Q: @LeMond

Total: 22

• Warmorama:

  • 20 SSHs

  • 10 Tappy Taps

• Notes:

  • The Pax ran, walked and rucked and from #ao_gound_zero and then met up back by 6:15am.

  • F3 Wheaton welcomed two FNGS: Underoos and Kip.

• Moleskin

  • “Courage is not the absence of fear but rather the assessment that something else is more important than fear.” —Franklin D. Roosevelt

  • Q’s thoughts: I can achieve more if I am honest about my fears and decide that facing them is worth it.

  • My fears are different from those of others.

Backblast: Let the rain come down

Date: 05/09/2024

AO: #ao_dark_room

PAX: @LeMond, @Toto

FNGs: 0

Q: @LeMond

Total: 2

• Warmorama: 5 mins

  • Goofballs: 25

  • Tappy Taps

  • Mountain climbers: 25

  • 20 SSHs

  • Bat wings

• At start of field:

  • Coupon thrusters

  • Pax take turns with one half doing ten at a time, the other half holding plank.

  • Repeat and then sprint to end of field.

  • 10 smurf jacks; then run back

• Two rounds: do one exercise Every Minute on the Minute, for 10 minutes.

  • 10 Burpees

  • 20 Prisoner Squats

  • 20 Merkins

  • 25 Curls

  • 20 Leg Raises

  • 10 Burpees

  • 20 Overhead Press

  • 25 Jump Lunges, 1 is 1.

  • 20 Bent Over Rows

  • 25 Dips

  • Each Pax owes 5 Kraken Burpees: burpee with 3 hand-release merkins

• Moleskin

  • “I cannot remember the books I’ve read any more than the meals I have eaten; even so, they have made me.” —Ralph Waldo Emerson

  • I can’t remember all of the workouts I’ve done and you might not remember this workout but all workouts have made you.

Backblast: Med Ball Fun
Date: 05/14/24
AO: #ao_tar_pit
PAX: @Panhandle @Jolly @Big Mac @Shiplap @Tortuga
FNGs: 0
Q: @Tortuga
Total: 5

WoR
SSH, bat wings, copperhead merkins, overhead press, and squats, slow jog around the parking lot.

Thang #1:
Hauled 100# med ball and coupons to the discuss area.

Thang #2:
20 hand-release, tuck jump burpees for ranking.

Thang #3:
First finisher took the med ball to the first discus line. Everyone else stays by the throwing area. First finisher has to do one med ball over the shoulder at the first line, 2 at the next, 3 at the next, then 4 at the last line. Ten total.
Others do five block jump overs at the starting area and at four other lines, 25 total. Once complete everyone contributes to a 50 hand-release, tuck jump burpee spittoon.

Round 2: second finisher on the med ball. Others do five block jump overs and five block sits at the starting area and at four other lines, 25 total of each. Same spittoon.

Intermission: one recovery lap scout run with two Bonnie Blairs at the back.

Round 3: hand release block merkins for others. Spittoon.
Round 4: hand release merkins and stupid Jollys (aka nutcrackers).

Intermission: one recovery lap scout run with two squat jumps at the back.

Carry work. Each PAX carried the med ball 75 yards or to failure. Others either rifle carry or farmer’s carry.

Round 5: blockees with spittoon at the end.

Back to the flag.

100 flutters IC, @Panhandle called cadence.

Moleskin
“A man who can correctly guess a woman’s age may be smart, but he’s not bright,” Lucille Ball.
“I have failed over and over and over and that is why I succeed,” Michael Jordan.

COT
Praise for @Big Mac 2.0 not hating school yesterday, @Tortuga’s 2.0’s getting home safely. Prayers for @Tortuga’s work situation and @Shiplap’s frustrating sales interaction.

Date: Monday, 5/13/24

AO: #ao_mastodon
PAX: @Pool Boy, @Panhandle, @Frank, @Falsetto, @Jailbreak, @TBTF, @Sparrow, @Ankles, @Mr Roboto, @Dr. Phil
FNGs:
Q: @Stock boy
Total: 11

WoR: Good mornings, Lat stretches, Runner stretches

Thang: Ran, rucked, and Murph’ed.

Moleskin: Challenge yourself to reach out and connect with those you wouldn’t normally try to; you might be surprised when your attitude toward them changes.

Prayers: @Panhandle’s mom, my friends and neighbors.