Category: Uncategorized

Date: Tuesday, 8/13/24, 05:30 am

AO: #ao_mastodon
PAX: @Samsonite, @Linc, @Sparrow, @Lib, @TBTF, @Jailbreak, @Low Tide, @Cottontail, @Mr Roboto
Q: @Stock boy
FNGs: 0
Total: 10
WOR: Copperhead merkins, copperhead squats, arm circles, Abe Vigodas.
Thang1: 16’s – 15 curls and 1 coupon press to 1 curl and 15 presses.
Thang2: Tabata – 6 rounds, 45 seconds on, 15 off of pull-ups/chin-ups and merkins/derkins
Thang3: Tabata – 6 rounds, 45 seconds on, 15 off of BBSUs and planking shoulder taps
Moleskin: Try to give your family your full attention when they talk to you; it is easy to only half engage with them, but you may be missing out on true connections with them that you’ll regret eventually

COT: @Jailbreak’s neighbor Dan with heart issues, @Lib’s marriage, @Low Tide’s lost keys (we found them!)

Backblast: Second String Q

Date: 8/8/2024

AO: #ao_dark_room

PAX: @LeMond

FNGs: 0

Q: @Manhole, @Beaker, @Lakers, @Manhole, @LeMond

Total: 5

• Warmorama:

  • Motivators from 7

  • Copperhead squats

  • Copperhead merkins

  • Windmills

  • Arm circles forward, backward

• Pre-Thang at Shelter

  • 10 stair merkins, while partner holds wall sit

  • Repeat once

  • 60-sec balls-to-the-walls

• Squat Workout

  • Low Squat, bringing both hands to touch the ground.

  • 1 rep, walk a couple of steps forward

  • 2 reps, walk a couple of steps forward

  • Continue to 15 reps

• Head to Hacksaw Ridge

  • 7s of blockees and thrusters at top

  • Rifle carry down

• One-legged coupon curls.

• Mary:

  • 20 4-ct flutter kicks

  • Box cutters

  • Freddie Mercuries

  • American Hammers

• Moleskin (repeated from Tuesday at #ao_mastodon):

  • For most of us, our natural, reflexive reaction is to try to move away from pain. But avoidance will not serve us; it only brings us more anguish in the long run. The response that will serve us best is to feel. As author John Green (2012) wisely put it, pain demands to be felt.

  • Our first reaction to pain or discomfort is to try and fix it. It feels too warm so I crank up the A/C; I have a headache so I take acetaminophen. Sometimes, we can open to the pain/discomfort and learn.

Date: 8/6/2024

AO: #ao_mastodon

PAX: @Stock boy, @Samsonite, @Linc, @Falsetto, @Da Vinci, @LeMond

FNGs: 0

Q: @LeMond

Total: 6

• Warmorama: 5 mins

  • Goofballs

  • Monkey humpers

  • Imperial Walkers

  • Arm circles forward, backward

  • Side leg raises

• Leave coupons at path junction

  • Rifle carry to the path junction

  • Guardian run to pool house with burpee for last Pax

• Pre-Thang at Pool House

  • 100 Rocky Balboas

  • 10 stair merkins, while partner holds wall sit

  • Repeat once

  • 60-sec balls-to-the-walls

• Parking Lot Mike Tyson Squat Workout.

  • 1. Start with 10 cards and line them up about 3 inches apart.

  • 2. Squat and pick up the first card, then move to the next card and place the first card on top of the second card.

  • 3. After which, you squat twice more to pick up each card individually, before moving to the third card.

  • 4. Walk to the third card and squat twice to stack each card, then squat three times to pick up each card before carrying the cards to the fourth card, and proceeding with the pattern.

  • 5. You will continue this pattern of individually stacking and picking up the cards until you move through all 10 cards in the line.

• Guardian Run back to path junction

  • 7s with blockers and table presses

• Mary:

  • Murder bunnies to base of Hoffa, man rise to top

  • 20 4-ct flutter kicks

  • Lizard Dance

  • American Hammers

• Moleskin:

  • For most of us, our natural, reflexive reaction is to try to move away from pain. But avoidance will not serve us; it only brings us more anguish in the long run. The response that will serve us best is to feel. As author John Green (2012) wisely put it, pain demands to be felt.

  • Our first reaction to pain or discomfort is to try and fix it. It feels too warm so I crank up the A/C; I have a headache so I take acetaminophen. Sometimes, we can open to the pain/discomfort and learn.

Date: 8/10/24, 7:00am

AO: #ao_mastodon
PAX: @TBTF, @Samsonite, @Mr Roboto, @Linc
Q: @Stock boy
FNGs: 0
Total: 5
WOR: SSHs, copperhead squats, copperhead merkins, Abe Vigodas
Thang1: Extended WOR: In order, each PAX picks a warm-up exercise, then all run a lap around the parking lot. These included tin soldiers, imperial walkers, copperhead squats, and goofballs.
Thang2: Moving clockwise around the park, at each lamppost, each PAX in order picks an exercise in cadence for 10ish reps, and then mode of transport to the next lamppost. Many exercises were done including SSHs, LBCs, BBSUs, star jumps, jump squats, merkins, diamond merkins, American hammers, flutter kicks, planks, Freddie Mercurys, crunchy frogs, Abe Vigodas, mountain climbers, mountain man poopers, plank jacks, side lunges, one legged squats, goofballs, and probably more. Modes of transports included broad-jump burpees, bear crawls, backward crab crawls, forward crab crawls, Bernies, sprints, one foot hops forward, one foot hops backwards, lunge walks, scout lunge walks, skipping, plank drags, simple moseys, and probably more.
Moleskin: I challenged PAX to try to do something nice for the M without them having to ask (nag) you to do it. I ended up working in the garden with my M for a few hours today.

COT: Prayed that God would bless our upcoming week.

Date: 8/10/24

AO: #ao_tar_pit

PAX: @LeMond @Da Vinci @SAGA @T-bone @Beaker

FNGs: 0

Q: @Beaker

Total: 5

WOR: Motivators, windmills, stretching, batwings

Thang

‘1/2 mile’

Moving around the lake counter clockwise Pax completed exercises in the following pattern.

1 of the stationary exercise, 4 of the moving exercise; 2 of the stationary exercise, 8 of the moving exercise; up to 8 and 32. After the completion of one set of exercises, PAX moseyed to the PAX who made it the furthest and held plank or Al Gore. Then on PAX lex a round of Mary before moving to the next set of exercises.

Exercise sets were:

Mountain Bears

Mountain climber (2 is 1)

Bear crawls

Dan Taylors

Squats

Lunges (1 is 1)

Flat Tires

Partner derkins

Wheelbarrows

Broadbees

Burpees

Broad jumps

Crab Dip

Crab walk

Dips

Duck Humpers

Monkey humpers

Duck walk

Moleskine: Becoming an expert at a skill and developing your craft is good, but there is much value in the humility, frustration, and excitement of learning completely new things and skills.

Date: Thursday, 8/8/24, 5:30am

AO: #ao_ground_zero
PAX: @Samsonite, @Cottontail, @LouGee, @T-bone, @Ankles, @Tortuga, @Low Tide, @Linc
Q: @Stock boy
FNGs: 0
Total: 9
WOR: SSHs, arm circles, Abe Vigodas, runner’s stretch
Thang: Wheelbarrow DORA. We started with 4 pairs and @Stock boy started as ‘it’: he had to run the wheelbarrow and its load up and down Hoffa. At the bottom, he swapped in for whomever was doing reps in pair 1. That person did the wheelbarrow Hoffa run and then swapped with the repping PAX in pair 2, repeating for pair 3, pair 4, then back to 1 and so on. DORA consists of:
100 thrusters
200 skull crushers
300 kettlebell swings
400 curls
500 goblet squats
Moleskin: Practice doing hard things willingly (beatdowns, cold showers, etc.) so that you’ll be ready to do necessary hard things when there’s something valuable at stake.
COT: Tortuga’s M who will be starting a new treatment for her back.

Date: Wednesday, 08/07/24
AO: #ao_tar_pit
PAX: @Lib @CHiPs @Squeaks @Spit Valve @NATTY @Cottontail @Panhandle (respect) @Da Vinci @Sparrow @Samsonite (respect) @Tortuga (respect) @SAGA
FNGs: 0
Q: @SAGA
Total: 12

Date: 8/3/24

AO: #ao_tar_pit

PAX: @LeMond @Da Vinci @Panhandle @T-bone @NATTY @The wet burrito @Sparrow @Samsonite @Beaker

FNGs: 0

Q: @Beaker

Total: 9

WOR: Motivators, windmills, stretching, batwings

Thang

The impossible mile

On the track travel:

100 m broad jump burpee

100 m lunge walk

100 m bear crawl

100 m mosey

Repeat for 4 laps on the track to complete the mile.

Moleskine: Have grace with yourself. Also, I am hiring out my electrician services.

Date: 8/1/2024

AO: #ao_dark_room

PAX: @Manhole @LeMond @Noodles @Beaker

FNGs: 0

Q: @Beaker

Count: 2

WOR: SSH IC, Picking daisies oyo, batwings IC, 5 t-bone burpees

Thang: Grab 2 coupons with pvc pipe handles. Farmer’s carry them to the war memorial and back. Occasionally plank for the 6.

Moleskin: The most important things in life aren’t flashy. They are simply pushing through in the same direction over time. Do that in you marriage and with your 2.0s.

COT: @Manhole’s 2.0 recovering from tonsillectomy @Noodles new job and training

Date: Tuesday, 7/30/24, 5:30am

AO: #ao_mastodon
PAX: @Samsonite, @Sparrow, @Linc, @Falsetto, @Guillighann, @Mr Roboto, @Da Vinci, @LouGee, @TBTF
FNGs: 0
Q: @Stock boy
Total: 10

WoR: Motivators, Abe Vigodas, stretching

Thang1: 16s of BBSUs and curls, traveling between lamp posts with coupon lunge walks and overhead presses while walking

Thang2: Circle of pain – 150 Squrls

Thang3: Man-rise

Thang4: Circle of pain – nutcrackers

Thang5: Man-rise

Thang6: Round of Mary

*** For those counting reps for the BOTM challenge, we did 120 curls and 120 BBSUs for thang1, 15 curls each for thang2, 15 BBSUs each for thang4, and 10 BBSUs during thang6: 135 curls/145 BBSUs/280 reps ***

Moleskin: In order to ensure we don’t take our loved ones for granted, we wrote notes of encouragement and/or affection on post it notes, which we then later would place where the recipients would find them.

COT: Praise for @Falsetto’s 2.0’s engagement, prayers for @Guillighann’s cousin Tim battling cancer.