Category: Uncategorized

Date: 01-20-2024
AO: #ao_mastodon
PAX: @Falsetto @Stock boy @Jailbreak @TBTF (QIC)
FNGs: 0
Q: @TBTF
Total: 4
Temperature: soooo coldWoR
– SSH x25
– Copperhead Squat x10
– Copperhead Merkin x10
– Abe Vegods x10
– Picking Daisies x10
– Arm Circles x10Pre-Thang – Starting with Mary
Mosey to mid-point of small loop and find a cozy place in the snow
Bruce Lee routine – 6 exercises at 20 reps each as a superset, rinse and repeat (we did it twice but the routine should be three times). Movements included:
– Hammer
– Leg raises
– LBC’s
– Heel Touches
– Crunchy Frog
– 100’sThang:
Moseyed from the far west bridge to the pool stairs with a few stops in between all the while getting some miles in! 2 rounds total. Each round consisted of:
– start: far west bridge – Derkins on the rails x15
– stop 1: Monument circle at the entrance – bear crawl the perimeter
– stop 2: Basketball court – Bobby Hurleys x15
– stop 3: pool house – x10 burpees
– back to stop 2 and 1 before returning to the starting point (bridge).We had a few minutes left so did 4 rounds of merkins "ring of fire" style using each PAX age as our group merkin goal.Mosey to the flagMoleskin – some days you just need to rely on grit and push through (any PAX posting early in the morning at these temperatures probably have plenty of grit). These past few days have been that way for me but these are the things we do to better men, better husbands, and the superhero our 2.0s think we are. Keep pushing PAX. Your awesome.COT – Prayers for @Stock boy‘s neighbor as he continues to work through health issues and @Falsetto‘s son exploring college options

Date: 01/17/24

AO: #ao_tar_pit

PAX: @Samsonite @Panhandle @Tortuga @Jolly @Da Vinci @Captain Caveman @Shiplap @Gummi Bear @8-Track @TBTF

FNGs: 0

Q: @Jolly

Total: 10

Conditions: slightly less cold – a balmy 0°

WoR:

• mosey to Spa
• Seated tappy taps
• Leg stretches
• Should stretches
• Mosey around the school

Thang 1:
5x5x5 (5 sets of 5 reps of 5 exercises)

Round 1
Rows/Curls/Squats/Overhead press/Triceps extension
Run short loop down ramp and back up other ramp. As the pax returned to the spa they did thrusters until we did a total of 200 – borrowed @Beaker’s burpee spittoon idea.

Round 2
Big boy sit-ups/merkins/burpees/jump squats/Bonnie Blair’s
Run short loop down ramp and back up other ramp. As the pax returned to the spa they did dips until we did a total of 400

Round 3
Repeat round 1 with just 3 sets and 3 reps. 100 thrusters

Round 4
Repeat round 2 with just 3 sets and 3 reps. 200 dips

Thang 2
Mary – flutter kicks/crunchy frogs/outlaws

Moleskine:
Don’t look for excuses not to do things. Look for the reasons to do them.

COT: Praise that @Bo-Peep and family arrived safely

Backblast: Brain frozen, body still active.

Date: 1/16/24

AO: #ao_mastodon

PAX: @Stock boy, @Sparrow, @Gummi Bear, @Bloomer, @TBTF, @LeMond

FNGs: 0

Q: @LeMond

Total: 6

• Temperature: -8° F

• Warmorama:

  • Goofballs

  • Arm circles forward and backward.

  • Imperial Walkers

  • Mountain climbers, bring leg up to side.

  • Tappy taps

  • Mountain man poopers

  • Mosey around parking lot

• Pre-Thang at Hoffa, by the parking lot.

  • 20 SSHs, 10 shoulder taps

  • 20 seal SSHs, 10 plank jump-ins

  • 20 smurf SSHs, 10 plank rotations

  • 20 high knees, 10 plank jacks

  • 20 SSHs, 10 alt arm/leg merkins

• Guardian run with coupon at the front to end of other parking lot..

• No Mercy Mile: lamppost to lamppost on trail.

  • jog, 25 merkins

  • bear crawl

  • jog, 50 squats

  • lunge walk

  • jog, 25 merkins

  • bear crawl

  • jog, 50 squats

  • lunge walk

  • jog, 25 merkins

  • bear crawl

  • jog, 50 squats

  • lunge walk

  • Jog to finish

• Q didn’t budget time or distance correctly and Pax had to run back to the flag.

Moleskin:

“I can alter my life by altering my attitude. He who would have nothing to do with thorns must never attempt to gather flowers.”

-Henry David Thoreau.

Date: 01/16/24

AO: #ao_tar_pit

PAX: @Samsonite @Panhandle @Tortuga @Jolly @Da Vinci @DQ

FNGs: 0

Q: @Tortuga

Total: 6

Conditions: cold (I think it was about -7.)

WoR:
mosey to Spa
Bicycle kicks, outlaws, leg raises
Copperhead squats
Copperhead merkins
SSH

Thang 1:
After running a lap around the school, the first three PAX started their reps at the cones, increasing the number of reps at each cone as they worked their way up to the spa. 10, 20, 30, 40. Next three to arrive joined one of the first three PAX and helped finish the reps. Once the reps were complete, PAX ran another lap around the school. Last two to finish ran a short lap around the parking lot instead of the school.
Round 1: burpees
Round 2: outlaws
Round 3: merkins
Round 4: BBSU
Round 5: squats

@Jolly finished his 100 bbsus just before his help arrived.

Seven minutes of Mary:
Side leg raises, side plank leg raises, supermans (supermen??), Flutter kicks IC to 100. Jolly for 20 seconds front and back on the warm spa cement.

Moleskine:
Set your mind on things above. This world is just a foretaste of the glory that awaits us in the next life. Live in that reality. Pray that God will give you a longing for Christ’s return.

COT: Praise that @Bo-Peep and family arrived safely, praise for bodies that work even in this cold, prayers for those whose occupations keep them outside even in this weather, an end to these wars, and a longing for Christ’s return.

NOR was missed due to lack of a phone at the spa and a forgetful Q.

Backblast: Chilly Ultimate
Date: 01/15/24
AO: #ao_flat_earth
PAX: @Hershey @Jolly @Shiplap @DQ @8-Track @Velveeta
FNGs: 0
Q: @DQ
Total: 6

Conditions
-15. -31 with wind-chill

WOR

single file mosey to map out the field in the snow.

The thang
3 v 3 Ultimate

Moleskin
The conditions this morning remind me that there’s no such thing as bad weather, just bad gear. In the Bible, we’re told to put on the whole armor of God to defend ourselves against the evil one. In life, we don’t have to let circumstance dictate our trajectory. Put on the good gear, the whole armor of God… and go dominate.

Date: 01/16/2024

AO: #ao_dark_room

PAX: @Framed @Toto @Crack @Beaker

FNGs: 0

Q: @Beaker

Total: 4

WOR

Goofballs, ic, x20

SSHs, ic, x20

Windmills, ic, x20

Tappy taps

Thang:

On my way in, YHC noticed that the 1/4 mile loop was not shoveled. So we started out with a mosey to scout out the 1/2 mile loop. part wat through we gathered enough information, turned around and hit the 0.80 mile loop. At the end we found that one to be unusable as well. Since YHC doesn’t learn, we also tried to mosey the trail around the skate park and tennis courts. Finally i gave up.

We did something I call the B-B-BRRR.

Burpees

Bonnie Blairs

Bobby Hurleys

Raggedy Andy’s

Run 2x around the parking lot

Repeat

First time around we performed 5 reps of each exercise. Increase to 10 on the next time around, then 15 and finally 20.

Moleskin: Challenge yourself to try something hard. Worst thing that can happen is your try hard and it fails.

COT: @Manhole and this long-lasting virus, the cold and those without reliable shelter, @Crack’s 2.0 on her way to WI today.

Date: 01/09/23
AO: #ao_tar_pit
PAX: @SAGA @Panhandle @T-bone @LeMond @Jolly @8-Track @Da Vinci @DQ
FNGs: 0
Q: @DQ
Total: 8

WoR:

• Motivators
• Oblique warriors
• Copperhead squats
• Copperhead merkins

The Thang
Each PAX ran a minimum 1.5 miles around the track. Every lap, one exercise was completed at each of the four corners of the track:

• Squats
• Merkins
• Burpees
• Thrusters

The number of reps for each exercise started at 5 for the first lap, and increased by 5 for every lap afterwards. So, the last lap of the 1.5 mile run included 30 reps of each exercise. While waiting for the six to complete, the twelves were pushed to continue running laps and incrementing rep counts by 5.
We finished with a 2 minute plank.

Moleskin
“Ministry takes place when divine resources meet human needs through loving channels to the glory of God”
Warren W. Wiersbe

CoT

• Resilience for @Sweet Treats enduring rigorous training and his wife holding down the fort at home

Date: 1/9/24
AO: #ao_mastodon
PAX: @Bloomer@Captain Crunch@Crack@Dr. Phil@Gummi Bear@Hancock@Samsonite@Sparrow@Stock boy
FNGs: 0
Q: @Crack
Total: 9

Conditions: 34°F, light snow

Warm-o-Rama:
SSH IC – 20
Abe Vigodas IC – 10
Tappy Taps IC – 20
Bat Wings IC – 10

The Q tempted Sparrow out with the possibility of frivolity. What he didn’t mention was that we were starting with a Bataan Death March around the Crunch Mile! Single file mosey, last PAX drops and does 3 burpees then sprints to the front. Everyone got at least two sets of burpees.

We reconvened at the flag, picked up sleds, and headed to the base of Hoffa.

The PAX were separated into groups of 3. Each group had to complete 150 merkins, 300 BBSU, and 450 squats. Two PAX performed reps while the third ran up Hoffa and slid (sledded?) back down. Some did more reps than others, some spent more time sledding.

Once all the reps were complete, the Q called a Manrise (Sledrise?) PAX carried sleds to the top with the anticipation of sliding down. However, the Q decided we needed some more burn first. PAX formed a ring in plank position and performed the Merkin ring of fire (PAX hold plank, Q starts with 1 merkin, each subsequent PAX performs N+1 merkins until all have merkined. Round two was Q starting at 10 merkins, PAX perform N-1 merkins until back to start). Then all headed down on sleds or penguin slide. As we were near our time, we repeated the Sledrise minus the ring of fire before returning to the flag. Q then called 1 min Al Gore to wrap things up.

Moleskin: Almost one year ago the PAX of F3 Knoxville lost one of their men, Cardinal, during his VQ. Life is precious, don’t take it for granted.

Date: 01/9/2024

AO: #ao_dark_room

PAX: @Framed @TBTF @Toto @Banks @Tortuga @Beaker

FNGs: 0

Q: @Beaker

Total: 6

WOR

Motivators, x7

Windmills, ic, x20

Arm circles, both directions, x10

Thang 1: Stations

Six stations:

Drag sled with 200# sandbag ~50 yds on a track around a light and up a small hill.

Bonnie Blairs (1 is 1)

Mountain Climbers (2 is 1)

Battle ropes

Step-ups

Dips

After completing the sled drag, replace the person below you. Keep this patter until everyone has switched. Complete 600 reps of Bonnie Blairs, mountain climbers, step-ups, and dips as a group.

Thang 2: Suffering on the Ridge

Mosey to Hacksaw ridge with :sled:s. 10 minutes of hill sprints. Sprint up the hill. Get back to the bottom in any manner :sled: you see fit.

Thang 3: Snowball fight

Partner up. As a pair, make the largest snowball that you can. Largest snowball after 4 minutes wins. @Framed and @Banks won.

Moleskin: About age 40 my father went through an internal crisis of sorts. He had a life-changing moment at a silent retreat. Many changes followed, but one of them was a commitment from him to learn something new every month. Two months after this retreat is when we took family snowboard lessons. I realize now that the cost of learning to snow board that is paid by your knees and your butt is greater for a 40ish yr old man than for an 11 yr. old, yet he did it and it was life giving. I find learning new things to be life-giving for myself as well.

Learn new things. Learn things that have a cost and put you in the embarrassing position of being incompetent at first.

COT: @Tortuga back in school. @Tortuga’s 2.0 on the way back to college. @Manhole and this long-lasting virus.

Date: 01/08/23
AO: #ao_flat_earth
PAX: @Crack @Banks @Tortuga @Hershey @Jolly @K-pop @8-Track @TBTF @Shiplap @Gummi Bear @Panda Express @DQ
FNGs: 0
Q: @DQ
Total: 12

WoR:
High knees and butt kickers while we waited for @Tortuga

The Thang
YHC pre-selected teams in the hopes of an even, competitive game. One team executed on the fundamentals and put together some highlight reel plays. The other team, lead by YHC, showed up and sometimes that’s all that really matters.

Moleskin
Be aware of those around you and opportunities to show the love of Jesus. I passed up on an opportunity last night at church to say hi to a guy sitting by himself. Thankfully, an older wiser member of our church started talking to him and the three of us later ended up chatting. I learned he’s a refugee from Ukraine who has only been in the US for two months. I was grateful I was given a second chance to provide a warm welcome.

CoT

• Safe travels at the end of break for @K-pop and @Tortuga’s daughter Anna.
• Safe travels and peace for @Gummi Bear’s family as they travel to Minnesota for a funeral for his wife’s grandmother.