Date: 2025-05-20
AO: ao_flat_earth
Q: Shiplap
PAX: Spielberg, Banks, Tortuga, Bloomer, Cheese, Jolly, Velveeta, Shiplap FNGs: None
COUNT: 8
WOR: SSH, down and back
The Thang: Ultimate
Moleskine:
COT:
Tags: ao_flat_earth, Spielberg, Banks, Tortuga, Bloomer, Cheese, Jolly, Velveeta, Shiplap
Date: 2025-05-31
AO: ao_tar_pit
Q: Big Mac
PAX: Portage, Toto, Da Vinci, Archive, T-bone, Panhandle, Lakers, Sweet P, Ankles, Homie, Katniss, Beaker, SAGA, Tarzan FNGs: 1 Tarzan
COUNT: 15
WOR: Motivators (7) T-bone Burpees (5) Pick Daisies
The Thang:
We will graduate from kindergarten through 12th grade. Each grade includes the exercises from all grades before it Tabata style. 20 seconds on 10 second rest. Then run to the next quarter of the track, answer a grade appropriate question, and add the next exercise.
K – Squats: What comes after 6
1 – Merkins: What is the name of the shape with 3 sides.
2 – Foot Plant Mountain Climbers: What is 12 minus 3 (9)
3 – Burpees: What is the name of the nearest planet to the one we live on closer to the sun? (Venus)
4 – Bonnie Blairs: What is the area of a rectangle that’s 3 inches long and 4 inches wide.
5 – Flutter Kicks: Suppose you have ¾ of a pizza and you eat half of what you have. How much pizza is left? (3/8) 6 – Supermans: What is the greatest common factor of 12 and 18. 7 – Shoulder Taps: How many teeth do most adult humans have? (32) 8 – High Knees: – What’s the atomic number of carbon? (6)
9 – Plank Hops: – What must be true about two opposite angles in a parallelogram? (Congruent, same angle)
10 – Freddie Mercuries: – What is the name of the world’s longest river? (Nile), Some argue it’s the Amazon. 11 – Mike Tysons: What is the primary source of food for most cells? (Glucose) 12 – Heismans: What is the acceleration due to gravity? 9.8 M/s^2
Moleskine: We like to set long term goals, but the path from where we are to where we want to be is continuous. Progress is the accumulation of many many small steps. Which direction are you moving?
COT: Prayer for Terhune’s son, for Portage appt.
Tags: ao_tar_pit, Portage, Toto, Da Vinci, Archive, T-bone, Panhandle, Lakers, Sweet P, Ankles, Homie, Katniss, Beaker, SAGA, Tarzan
Date: 2025-05-30
AO: ao_ground_zero
Q: T-bone
PAX: Pool Boy, Dr. Phil, Stock boy, Ankles, Short Circuit, Mr Roboto, T-bone, Samsonite, Panhandle, TBTF, Fumigator FNGs: None
COUNT: 11
WOR: motivators, AVs, Runners Stretch
The Thang: running and rucking
Moleskine: make your slow runs slower and your fast runs faster. Don’t be afraid to get passed. It’s not about ego.
COT: Samsonite MIL, Mr Roboto mom, fumigator parents loss of beloved pet, 2.0 travel
Tags: ao_ground_zero, Pool Boy, Dr. Phil, Stock boy, Ankles, Short Circuit, Mr Roboto, T-bone, Samsonite, Panhandle, TBTF, Fumigator
Date: 2025-04-14
AO: downrange
Q: LeMond
PAX: LeMond, Brawny, Trigger, Waddle, Sumo, falafel onion, The Real Homer, Fountainhead, Giuliani, Chick(Mark Sheeran) FNGs: None
COUNT: 1
WOR:
Goofballs
Abe Vigodas
Copperhead merkins
Copperhead squats
Side leg raises
Arm circles
Pre-thang:
Bunny vs Bear across field by ramp
One Pax does 5 long jumps, then holds.
Other Pax bear crawls to the first Pax
Switch roles
Jacked Up
SSH x 20 4-ct IC
Seal Jacks x 20 4-ct IC
Plank Jacks x 20 4-ct IC
Crossover Squat Jacks (aka Deny Terio) x 20 IC
Smurf Jacks x 20 IC
First Thang:
Scout run on 606 trail:
Run east down Bloomingdale, doing scout run.
Stop for wall sit and high fives.
Extra Thang: Pax line up and hold plank, rotating to right.
Last Pax on the left runs to the start of the line and yells “switch” Pax switch to rotating on left side.
Repeat until every Pax has gone.
Main Thang: The Hightower
This is a part of the workout based on a very apropos Bible Verse: Matthew 5:9 Blessed are the peacemakers, for they will be called children of God. So – 5 Exercises – 9 reps each. 1) Burpees 2)Bodybuilders – burpee with Plank jack 3)Triple Merkin Burpees – burpee with 3 hand release merkins 4)Triple Jump Squat Burpees – burpee with 3 jump squats 5)Putting them all together – Triple Merkin Triple Jump Squat Bodybuilders – burpee with 3 hand release merkins, plank jack, and 3 jump squats After each set of burpees, sprint to the end of field, alternate: 10 big boy situps.
10 leg lifts
Mary:
Flutter kicks
Freddie Mercuries
Supermans
American Hammers
Moleskin:
Robinson Crusoe
He’s shipwrecked and stuck on a desert island by himself for years. One of the things he recovers from the wreck is a Bible.
“I learned to look more upon the bright side of my condition, and less upon the dark side, and to consider what I enjoyed, rather than what I wanted : and this gave me sometimes such secret comforts, that I cannot express them ; and which I take notice of here, to put those discontented people in mind of it, who cannot enjoy comfortably what God has given them, because they see and covet something that he has not given them. All our discontents about what we want appeared to me to spring from the want of thankfulness for what we have.” ― Daniel Defoe, Robinson Crusoe
Tags: downrange, LeMond, Brawny, Trigger, Waddle, Sumo, falafel onion, The Real Homer, Fountainhead, Giuliani, Chick(Mark Sheeran)
Date: 2025-05-29
AO: ao_dark_room
Q: Framed
PAX: Banks, Mr Roboto, Manhole, Beaker, LeMond, Lakers, Toto, Jolly FNGs: None
COUNT: 9
WOR:
The Thang:
Moleskine:
COT:
Tags: ao_dark_room, Banks, Mr Roboto, Manhole, Beaker, LeMond, Lakers, Toto, Jolly
Date: 2025-05-30
AO: ao_flat_earth
Q: Tortuga
PAX: Banks, Jolly, Chippy, Candyland, Jack, Gummi Bear, LeMond, Cheese, Manhole, Panda Express, Velveeta FNGs: None
COUNT: 12
WOR: yes
The Thang: frisbee
Moleskine: Ask your M, “How can I serve you today?”. Then serve.
COT: Gummy pulled something
Tags: ao_flat_earth, Banks, Jolly, Chippy, Candyland, Jack, Gummi Bear, LeMond, Cheese, Manhole, Panda Express, Velveeta
Date: 2025-05-29
AO: ao_mastodon
Q: Stock boy
PAX: Moon (STL), Tortuga, TBTF, Linc, Archive, Ankles, @Fumigator FNGs: 1 @Fumigator
COUNT: 8
WOR:
Motivators, tin soldiers, Abe Vigodas, arm circles
The Thang:
Modified Murph: 20 rounds, alternating between:
1. Mary Murph – Hanging leg lifts x 5, BBSUs x 10, flutter kicks (2 is 1) x 15 2. Standard Murph – Pull ups x 5, merkins x 10, squats x 15
Between each round, we did a small lap around the playground, and per Google maps, that equates to about 2.2 miles
Moleskine:
Show gratitude and don’t take loved ones for granted
COT:
Tortuga done with school, Moon (STL) traveling back to St. Louis, and praise for Stock boy’s M’s improved health.
Tags: ao_mastodon, Moon (STL), Tortuga, TBTF, Linc, Archive, Ankles, @Fumigator
Date: 2025-05-28
AO: ao_tar_pit
Q: Panhandle
PAX: Jolly, Tortuga, Samsonite, Stock boy, Falsetto, Moon (STL) FNGs: None
COUNT: 7
WOR: SSHs, Abe Vigodas, Picking daisies
The Thang:
– Mosey around the lake
– Dan Taylors to 8 squats & 32 lunges
– Following exercises interspersed with either up the stairs at the spa or Bernie up the ramp – Goblet squats (50)
– Romanian Deadlifts (50)
– BBSs (50)
– Step-ups (100)
– Bonnie Blairs (50)
– LBCs (50)
– Bulgarian split-squats (25)
– Calf raises (100)
Moleskine: say thank-you
COT:
Tags: ao_tar_pit, Jolly, Tortuga, Samsonite, Stock boy, Falsetto, Moon (STL)
Date: 2025-05-24
AO: ao_mastodon
Q: TBTF
PAX: The wet burrito, Samsonite, Oompa, Ankles, Stock boy, Falsetto, Carmen San Diego (F3 Naperville), Cheap Shot, Glowstick, TBTF FNGs: None
COUNT: 10
WOR:
– SSH
– butt kicks
– Abe Vegodas
– Arm circles
– Michael Phelps
The Thang: Cindy 500 (performed on top of Hoffa)
5 rounds, each round is 100 reps, thus 500 reps total
– R1 – merkins x10, thursters x15, merkins x20, thrusters x25, merkins x30, 400m run (lap down/around/up Hoff in our case)
– R2 – thrusters x10, v-ups x15, thrusters x20, v-ups x25, thrusters x30, 400m run (lap down/around/up Hoff in our case)
– R3 – v-ups x10, jungle boi squats x15, v-ups x20, jungle boi squats x25, v-ups x30, 400m run (lap down/around/up Hoff in our case)
– R4 – jungle boi squats x10, blockees x15, jungle boi squats x20, blockees x25, jungle boi squats x30, 400m run (lap down/around/up Hoff in our case)
– R5 – blockees x10, merkins x15, blockees x20, merkins x25, blockees x30, 400m run (lap down/around/up Hoff in our case.
Moleskine:
Keep things in perspective given what this weekend is about (Memorial Day weekend). We live in one of the best countries in the world and enjoy freedoms others in this world can only dream of. Many service men and women gave the ultimate sacrifice to protect these freedoms.
COT:
Stock boy’s M’s health, struggles ourselves and those around us ae working through whether we choose to share or hold close.
Tags: ao_mastodon, The wet burrito, Samsonite, Oompa, Ankles, Stock boy, Falsetto, Carmen San Diego (F3 Naperville), Cheap Shot, Glowstick, TBTF
Date: 2025-05-22
AO: ao_dark_room
Q: LeMond
PAX: Crack, Lakers, Banks, Beaker, Jolly, Manhole, Toto, Tortuga, Framed, Nemo FNGs: None
COUNT: 11
– Warmorama: 5 mins
– Motivators from 7.
– Groiners: 20
– Mountain Man Pooper: 10
– Side lunges: 15
– Arm circles: 10 in each direction
– First thang: Dirty MacDeuce, along the ½ mile path
– 12 reps of each exercise (4-count), 6 stopping points
– Set 1: merkins, monkey humpers,
– Set 2: flutter kicks, diamond merkins,
– Set 3: forward lunges, hello dollies
– Set 4: wide grip merkins, squats
– Set 5: heels to heaven, Copperhead merkins,
– Set 6: Bobby Hurleys, crunchy frogs
– Main Thang:
– Thrusters at one side of the hill; coupon swings at the other side – Reps 5 of each, then 10 of each, then 15, then 10, then 5. – Rifle carry between the two sides.
– In between thrusters and coupon swings, rifle carry coupon. – At half-way point, drop coupon and do 1 set of clock merkins: 12, 3, 6, 9. – Pax ran out of time and didn’t complete last line.
– Notes:
– 12 4-count diamond merkins is too much.
– Moleskin:
– Q looked up quotes on how to manage stress got the following: “The greatest weapon against stress is our ability to choose one thought over another”
– AI took it further and suggested that we can actively manage stress by directing our thoughts and focusing on positive or constructive ones instead of dwelling on negative ones.
– Q doesn’t believe forcing yourself to replace negative thoughts with positive ones works for most people, including himself. – Q learned that AI can give out some dumb advice.
Tags: ao_dark_room, Crack, Lakers, Banks, Beaker, Jolly, Manhole, Toto, Tortuga, Framed, Nemo
F3 Wheaton 