Category: Uncategorized

Date: 12/5/23

AO: #ao_tar_pit

PAX: @T-bone, @DQ, @Shiplap, @8-Track, @Panhandle, @Jolly, @Tortuga, @LeMond

FNGs: 0

Q: @LeMond

Total: 8:

• Warmorama:

  • Goofballs: 20

  • Monkey Humpers: 20

  • Mountain Man Pooper: 10

  • Bat wings: 10 in each direction

• At start of track

  • 100 gas pumpers

• Charles Bronson

  • Run to 80 yard line, army crawl to endzone, run back

  • 40 blockies

  • 40 uneven merkins

  • 40 leg raises

  • 40 SSHs

• Travel to base of ramp

  • The Hodor

  • Inspired by Hodor of Game of Thrones and his only purpose in life to carry a crippled boy. With a cinder block held in front of you, squat until the block touches the ground, stand, rotate the block over your head to a triceps extension, squat, stand, rotate the block back in front. That’s 1.

  • 30 within the loop, at least ten on the ramp.

• More thangs

  • Crowd Pleaser: Merkin followed by a Groiner

  • Crowd pleaser pyramid 1:1 to 5:5 to 1:1, Q calls out down and in

  • Bucket brigade up and down the stairs.

    • Next time, we’ll use a 60-lb sandbag!

• Mary

  • Box cutters

  • Swimmers

  • Side bends

  • Little Orphan Annies

• Moleskin: Embrace the Absurd

  • Absurd: utterly or obviously senseless, illogical, or untrue; contrary to all reason or common sense; laughably foolish or false: an absurd explanation.

  • Learning to accept the irrationality of people, including yourself.

  • Examples:

    • Man who keeps a collection of guns but leaves his garage door open all of the time.

    • People who keep gym memberships without ever using them.

    • Q leading core exercises while Pax lie in a cold puddle.

• Prayers for @Jolly’s M, who recently left her job.

Backblast: Full Body Beatdown
Date: Tuesday, December 5th, 2023
AO: #ao_mastodon
PAX: @Captain Crunch @Samsonite @Linc @Bean @TBTF @Ankles @Spokes @Maniac @Hancock
FNGs: 0
Q: @Stock boy
Total: 10
Warmorama: Motivators, Copperhead Merkins, Copperhead Squats, Tappy-Taps, Stretch on your own
Thang 1: 16s of 15 Merkins/1 Curl to 1 Merkin/15 Curls, with mode of transport between lampposts alternating between lunge walks and murder-bunnies
Thang 2: 30 BBSUs, Manrise to top of Hoffa, followed by 30 4-count flutter kicks, all in cadence.
Moleskin: I realize I often extend more grace and patience to friends, acquaintances, and even sometimes strangers than I do to my own immediate family. I’m challenging myself and the PAX to pause before reacting to requests/petitions from family, and to attempt to enter into those interactions with a spirit of grace and patience.
Prayer: Healing and recovery for my friend/neighbor Mike from his neck surgery.

Backblast: 12 Days of Christmas
Date: 12/2/23
AO: #ao_tar_pit
PAX: @T-bone @Beaker @Da Vinci @Banks @LeMond @The wet burrito
FNGs: 0
Q: @Banks
Total: 6

WOR:
7x Motivators
10x Windmills IC
10x Mountain Man poopers IC
Stretch OYO

The Thang: 12 Days of Christmas
We did round 1, and then ran the long circuit at the spa. Then completed round which was round 1 + 2 and then ran. We incrementally added an exercise each round and then ran. We did 12 reps of each, then lowered to 10 reps with 15 minutes left in the workout. This was a burner.

The rounds were as follows:
Overhead Press
Merkins
Coupon Swings
Burpees
Big Boy Situps
Bent Over Rows
Coupon Squats
Dips
Derkins
Thrusters
Dive Bombers
Crunchy Frogs

No one finished, but @T-bone and @Beaker got through 11 rounds.

We wrapped everything up with some squats to the tune of "Flower" by Moby.

Moleskin:
Remember the reason for the season and be deliberate with your family.

COT:
Prayers for Tbone’s MIL Birthday, Peace for Ongoing Wars

Da Vinci7:05 AM

Backblast: Friday Run Club – 8 Deadly Thoughts conclude
Date: 12/1/2023
AO: #ao_ground_zero
PAX: @Ankles@Dr. Phil@Toto@SAGA@Beaker@Topham@Bo-Peep@T-bone@Da Vinci@Hancock@Frank
FNGs: 0
Total: 11
Q: @Da Vinci
Conditions: Rain

Warmorama to Dolly Parton’s Winter Wonderland

The Thang: We walked and we ran

Moleskin: The last of these eight deadly thoughts are especially difficult to overcome: listlessness (solution: perseverance), vainglory (solution: solitude), pride (solution: humility).  The truth is the thoughts earlier on the list are minor compared to these. They’re so difficult that we can’t do it alone.

“Before the wood becomes wooden flame—completely one with fire—the wood spits and hisses and oozes in preparation for becoming all flame. As part of the process of healing we become acutely aware of just how filled we are with arrogance, envy, preoccupation with our reputation, judgmentalism. Indeed, these characteristics were there within us, but we were at most only vaguely aware of them; now the living flame of love is drawing them out and placing them in our sight. The problem is that this stage of growth in humbling self-knowledge is singularly painful, with the result that we feel we are falling to pieces when in fact we are becoming one with the living flame of love.” Martin Laird, A Sunlit Absence: Silence, Awareness, and Contemplation(140-141).

If Laird’s books interest you, I recommend starting with the first one in the series.

Date: 11/30/23
AO: #ao_mastodon
PAX: @Stock boy @Samsonite @Mad Cow @Jolly @SAGA @Da Vinci @Jailbreak @Archive @8-Track @T-bone @Banks @Linc @Tortuga @TBTF @Spokes @Panhandle @DQ
FNGs: 0
Q: @DQ
Total: 17

WoR

• SSH
• Arm circles
• Copperhead squats
• Copperhead merkins

The Thang
PAX toured a bit of Mastodon, making various stops along the way. Our movements included:

• Start at the trail just west of the parking lot. Lamp post 11s with merkins decreasing and burpees increasing.
• Scout run on the trail to the picnic tables
• At the picnic tables, each PAX completed the following exercises and did squats for the six:
  • 25 table thrusters
  • 50 merkins
  • 100 bonnie blairs (1 is 1)
• Remaining at the picnic tables, each PAX then completed the following exercises and did squats for the six:
  • 25 derkins
  • 50 tricep dips
• Jog to Cooties
• At Cooties, each PAX completed the following exercises and did squats for the six:
  • 10 pullups
  • 20 pike presses
• Jog back to flag
• Lots of Mary back at the flag:
  • crunchy frogs
  • Oblique v ups (left side)
  • Oblique v ups (right side)
  • Plank jacks
  • Scissors
  • @Panhandle flutter kicks

Moleskine
Anything worth doing is worth doing poorly. Don’t let imperfections discourage you when you’re practicing a habit or developing a skill.

CoT

• Praise for the good health of the friend of @T-bone’s 2.0
• Prayers for @Stock boy’s neighbor recovering from neck surgery
• Prayers for @DQ’s aunt going through cancer treatment

Backblast: Thanksgiving Beatdown to remember
Date: 11/23/2023
AO: #ao_mastodon
PAX: @Jolly @DQ @Bloomer @Tortuga @piper (FNG) @squirt @Bean @Banks @Manhole @Katniss @Jailbreak @Gunga @Airpump @Cheeks @Bones @T-bone @wishbone @Panhandle @Beaker @TBTF @Captain Crunch @Stock boy @LeMond @Da Vinci @Shiplap
Q: @Shiplap
Total: 25
Conditions: crips but perfect for a beatdownWarm-O-Rama
SSH x 25, Tin Soldiers x 15, MMP x 15, Picking Daiseys, Arm CirclesEMOM – 15 burpees for 5 rounds – not sure this is considered a warmup but got our minds rightThang 1: Banks
Greata – 100 Blockees, 200 Thrusters, 300 Coupons swings
Partner up – 1 PAX performs exercises while the other runs HoffaThang 2: Shiplap
Sandbag throws with BOMBS
PAX1 pick ups the sandbag and throws it forward towards the pool house. PAX 2 completes BOMBS (Burpees, outlaws, Merkins, BBSU, Squats) x 15 reps. Runs to partner and they switch until time expiredEnded with EMOM – 10 sandbag thrusters or 15 burpees – only had enough time for 1 round.Moleskin: Feel gratitude for all of your relationships – good or bad, they all have a purpose.

Date: 11/18/2023
AO: #ao_mastodon
PAX: @Stock boy @Bloomer @Jailbreak @Maniac @Linc @Falsetto @Sparrow @Captain Crunch @TBTF (Q)
FNGs: 0
Q: TBTF
Total: 9
Conditions: cold-ishWarm-O-Rama:
– SSH x50 IC
– TBone burpees x10 OYO
– Copperhead Merkins x10IC
– Good mornings x10 OYO
– Abe Vegodas x10 IC (nice and slow)
– Stretch as needed/Michael Phelps it out OYOThang: Light posts and Garbage Cans
Moseyed around the @Archive mile alternating between 5-10 reps (each PAX picks a rep count that challenges them) at each light post and garbage can along the way. We mixed in some Ring of Fire, Waterfalls, Dan Taylors, Sprints, and misc shenanigans along the wayMoleskin – be intentional with your time and present to those around you. Offered up the challenge i used to do often of "no phone Sunday"COT – Maniac’s friend Schwartz health struggles, war and conflicts around the world, challenges spoken or unspoken of the PAX and those aorund us.

Backblast: Friday Run Club
Date: 11/24/2023
AO: #ao_ground_zero
PAX: @Tortuga@T-bone@Beaker@Topham@Stock boy
FNGs: 0
Total: 5
Q: @Tortuga
——————–

Conditions: Cold-ish
Warm-o-Rama: Stretch (OYO), imperial walkers IC, mountain climbers IC, walk south for a block-ish

The Thang: Run south on the Prairie Path, turn around and come back.
Moleskine:  Ask for help.  Don’t let your pride stop you.
COT: Prayers for @T-bone’s sister looking for work as her divorce soon becomes official, @Stock boy’s neighbor recovering from neck surgery, @Shiplap’s uncle Chris recovering from multiple serious injuries after a crash.

Date: 11/21/23
AO: #ao_tar_pit
PAX: @Jolly @Panhandle @Tortuga @T-bone @LeMond @Shiplap @Katniss @8-Track @Da Vinci @DQ
FNGs: 0
Q: @DQ

Total: 10

WoR

• SSH
• Goofballs
• Arm circles
• Copperhead squats
• Copperhead merkins

Thang 1
Pax went to the spa and partnered up for a Greta-ish workout:

• 100 thrusters
• 200 burpees
• 300 squat jumps

For movement up and down the hill, 5 coupons were made available for transport at the top of the hill. Pax would either farmer carry two coupons or rifle carry one coupon in one direction up or down the hill, and then put the coupon(s) down and run the other direction up or down the hill.

To push the 12 and pick up the 6, partnerships who finished all their exercises continued with an additional round of 400 merkins (an absurd number to make sure they had something to do) and the thang completed once the last partnership completed their 300 squat jumps.

Thang 2
Pax cycled thru 3 exercises for multiple rounds, starting with 15 reps each exercise and decreasing a rep each round. YHC got thru 4 rounds, many pax finished at least 5-6 rounds. Exercises:

• Deep swimmers press
• 4 count flutter kicks
• 2 count american hammers

Moleskine
Good habits crowd out bad habits because they either take time or energy away from what would otherwise go towards bad habits. Working out is a great example of a habit that leads to many bad habits being crowded out. If you’re working on kicking a bad habit, instead of just trying to quit the bad habit, think of a good habit that you can develop to crowd out the bad one. Personally, I’m a youtube addict and I work on a computer all day. I’ve started making myself follow a schedule of 30 minutes sitting at my desk, 15 minutes standing, and 5 minutes stretching. Focusing on that in addition to the work I need to get done has helped decrease the time I waste on youtube during the day.

CoT

• Prayers around all the conflict and war in the world today
• @DQ’s aunt and her cancer treatment

Backblast: Old School Beatdown Date: 11/16/23
AO: #ao_mastodon
PAX: @Sparrow @Linc @Samsonite @Mad Cow @Jailbreak @Tortuga @Banks @Ankles @TBTF @Jolly @Shiplap @Hancock @Bloomer @Stock boy @Panhandle @8-Track @Cheese @Da Vinci @Spokes
FNGs: 0
Q: @Banks
Total: 19
Conditions: A beautiful fall morning

Warm-O-Rama:
7x Motivators
10x Windmills IC
10x Mountain Man poopers IC
10x Merkins IC
Stretch OYO

Thang 1: The Dora
The PAX partnered up and traded off counting reps of the exercises below while the other ran up Hoffa, then they switched.
100x Burpees
200x Merkins
300x Squats

Thang 2: Station Work
The PAX split into 3 groups to start at each of the stations, and then decreased reps by 1, 2, and 3 respectively on the below exercises as they made subsequent laps
10x Pullups
20x Atomic Merkins
30x Dips

Most Pax completed 4-5 rounds before time was called

1 MOM:
By popular demand, @Panhandle called 30x Flutter Kicks IC

COR/NOR/COT:
Prayers for upcoming Thanksgiving travel and to have better attitudes at work.

Moleskin:
In order to fix the world, look inward first and fix yourself