Month: January 2025

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STAR WARS: RETURN OF THE PAX

AO: middle-tooth
Q: Toothless
PAX: Firefox, Cowboy, sooner, Focker, Pole Dancer, Puzzlah, Betty Ford, Esposa, DrRupp
FNGs: None
COUNT: 10
CONDITIONS: A balmy 30º, truly tropical compared to previous days. Puzzlah showed up in a t-shirt.

PLAYLIST: https://open.spotify.com/playlist/6Tck0cNTHNrevvoRZHrYZ1?si=265835e6546148f1

WARMUP:
– X-Wings aka SSH x 20
– Imperial Walkers x 20
– Dagobah Lifts aka Air Presses x 20
– Stormtrooper Lunges aka Prisoner Lunges x 20

THE THANG – Rebels vs Imperials :darth-vader:

Count off 1s & 2s. 3 rounds of competition to decide the fate of the galaxy.

Round 1 – Blockade Runners
Imperials line up across the parking lot while Rebels begin a lap. Each Imperial must complete 30 merkins and be holding a squat by the time the first Rebels return. Only 1 Imperial may be disabled each lap, and Rebels start each lap collected. Rebels have 8 rounds to break the entire blockade. Switch roles and repeato if time.

Round 2 – Hoth Escape
Rebels are behind the top speed bump, Imperials are behind the bottom speed bump. Rebels must complete a group total of 100 WWI’s per person before the Imperials make it past the speed bump.

Only crab walking is allowed between the speed bumps. Rebels can pay 5 burpees to venture beyond the speed bump and tag an Imperial, who then must then perform 10 burpees. Rebels must return and perform 5 more burpees to tag again. Switch roles and repeato if time.

Round 3 – Hero Battle
Rebels and Imperials face off from opposing parking spaces. Heroes from each side go into the middle and battles the other side’s hero. First to complete the assigned set of exercises wins that battle. Keep track of your wins, plank for the six, and Rebels rotate down the line to face a new opponent after each round.
– Merkins x 50
– Prisoner Squats x 30
– Tuck jumps x 30
– Mountain climbers (2ct) x 50
– Supermans x 50

Burpee Awards

MARY:
Obey the Droid Control Ship (aka Dealer’s Choice) to time

MOLESKINE:
Appreciate the enthusiasm for the theme and hitting the workout with gusto! Personally, I was pleased with the workout given its untested nature!

The blockade runner round was a fan fav, with Cowboy saying “I’m not sure which is worse” between the running and the merkins. Good thing we switched so he got to experience both! Notably, the two 25k Merkin challenge participants on the Imperials’ side were the last blockades standing (Focker & YHC). Defectors were key, as those blockaders who failed joined the blockade runners and were fresh on the laps.

Hoth Escape was equally un-delightful, crab-walking being a less emphasized skill. Strategy was key, but ultimately 100 WWI’s each was too high a goal and the defenders were outmatched both times, only getting about 2/3rds of the sit-ups in. Puzzlah had a sick crab-sprint that left our team scrambling to respond.

Hero Battle fittingly ended with the celebration track from Phantom Menace and Esposa winning his last battle triumphantly. The vibes were good.

ANNOUNCEMENTS:
– brewsday next Tuesday 2/4, “juiceday” alternative for leanpax taking place at the Turnip Truck in the Gulch
– leanpax has 2 weeks left! Stay strong!
– 25k Merkin challenge (see 1stf) also in full swing. 70 merkins/day for 2025! Ends Dec. 31st 😉

COT:
– Focker and family adjustments with new 3mo
– sooner with wife’s birthday yesterday but sickness and bad kiddo attitudes dampening the spirit
– Pole Dancer with his friends who had a baby successfully after pre-eclampsia and a very early delivery @ 3lbs, prayers for the next month in the NICU and getting home after that

Men, that was fun. Thanks for letting me bring a little gamification even in winter. Hope you all got a good workout through the competition element. As always, it was an honor to lead!

— Toothless :tooth:

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4-Stop Neighborhood Burn

AO: the-knoll
Q: El Capitan
PAX: Siri, El Capitan, Malibu, Sooie, Stubs, Wolfpack, Papa Bear, Sparrow, Pebbles, Pitmaster, @FLO, @AAA, @Iowa (2.0)
FNGs: None
COUNT: 13
CONDITIONS: Just cold enough

WARMUP:

SSH x25
Bacs & BacBacs
Yes, No, Maybes
Willie Mays Hays
Down Dog
Runners stretch
Back Stretches
Butterfly with deep breathing exercise

THE THANG:

Part 1

Neighborhood Mosey with work at four stopping points.

At each stop: 10 burpees, 15 overhead presses, 20 crunches, 25 squats

Rest :60 after each burn + share the 5 core principles of F3 + mission & credo

Final stop: plank crawl along curb as a group from one lit lamppost to another

Part 2: Cooldown

>From curb, as a group, slow lunge up the hill.

We played three rounds of Bear Crawl Battle Royale (Iowa was the juggernaut!)

Round of MARY

MOLESKINE:

My family has been out with the flu the last week & a half and my wife, unfortunately, has had the worst round of it. It has been humbling as a father & a dad to take care of her and my girls while she’s been sick. I’ve felt incompetent and clueless at times but it’s also been a good experience to grow. I’ve enjoyed the increased time spent with my girls as we’ve recovered together. Embrace those moments of incompetence & grow from them! It’s a good reminder of how much teamwork parenting & running a house requires. :pray:

ANNOUNCEMENTS:

Joy & thanksgiving for Sparrow’s new little one and for his wife’s healthy delivery!

Mystery V-Q on Thursday!! :party_parrot: :olive:

COT:

Nameorama, Countorama, and coffeteria enjoyed.

Grateful for y’all!

:el-capitan:

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Covered garage? But it’s not raining.

AO: iiipillars
Q: Pep
PAX: Grape, princessaurora, YumYum, Go Fish, Harbaugh, Shania, Swiffer, Canned Heat, Howlitzer, lauralei
FNGs: None
COUNT: 11
CONDITIONS: cold (not freezing)

WARMUP:
Imperial walkers
Hillbillies
Good mornings

THE THANG:
Dora:
– 100 hand release mericans
– 200 windshield wipers (left+right = 1)
– 300 fire hydrants (each leg 1)
– Jacob’s ladder: burpees at top of hill start with one and add one each round till 5 total
– Round of Mary

COT:
Prayers:
– grape’s parents
– Other prayers

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Don’t Kill My Vibe

AO: toratoratora
Q: 40 Minutes
PAX: LogJam, Ultratecht, greyalbum, The Bobs
FNGs: None
COUNT: 5
CONDITIONS: Cool and slightly damp, but nothing like last week…

WARMUP: Mosey and stretching

THE THANG:

Partner Challenges
Pair up and complete as many reps as possible (AMRAP) in 2 minutes.
1. Push-Up Relay
– One partner does push-ups while the other holds a plank. Switch every 10 push-ups.
1. Leg Burner Combo
– Partner A holds a wall sit while Partner B does 20 bodyweight squats. Switch after squats.

Burpee DORA – Burpees
Partners do 50 Burpees collectively. Trigger is when the partner runs around the hangar.

Team Circuit
4 stations and rotate through 4 rounds. Work for 45 seconds, rest for 15 seconds between exercises.
1. Curls
2. Mountain Climbers
3. Jump Squats
4. American Hammers

COT: Lots of shared gratitudes and prayer requests.

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Someday We’ll All Enjoy Running, But Not Today

AO: westeros
Q: Hair Band
PAX: Chunks, Grape, Tim the Toolman, DintyMoore, Michelin Man, Pep, SalPal, Son of Red Skull, Red Skull, Young and Restless, bluemule, CubCadet, Sherlock, Vector
FNGs: None
COUNT: 14
CONDITIONS: a bit chilly, a bit damp

WARMUP:
Good mornings
Cherry pickers
Willie mays hayes
Cowboy hip rotations (fwd & bck)
50 SSHs
High knees
Butt kicks

THE THANG:
Mosey to parking lot hill
2x 50% sprint up hill, jog down
2x 75% sprint up hill, jog down
2x 90% sprint up hill, jog down

3 Sets
20 Squat jump with knee tuck (40 drop squats as modification)
50 Iron mikes (25e)
15 merkins
Hard sprint up hill (85% effort), jog down (30-40% effort)

In cadence squats on Hair Band count

Mosey to jungle gym for as many rounds of
25 pull ups and running a lap around the drop off circle as possible

MOLESKINE:
A thought I had during the beatdown: how we, as individuals, approach a workout together is often a reflection of how we live our lives in relationship with others.

Another thing I learned today: if I see people shorting themselves in an exercise, it fires me up. I have more to say on this matter but it’s probably better I don’t.

Shoutout to DintyMoore for being a monster and raising his lactaid threshold this morning.

ANNOUNCEMENTS:
– AOQ Grow School coming to a saturday soon near you
– Spring CSAUP in the works
– Spring fling led by Natural Ice – CBO
– 4:13 Strong Dinner fundraiser April 24th

COT:
– health and wellness for friends & family, prayers & praises for employment

Rock on and don’t cheat yourself out of getting better,

Hair Band

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Come Sail Away

AO: the-castle
Q: The Merchant
PAX: Chunks, Dilbert, hambone, Salami, Pep
FNGs: None
COUNT: 6
CONDITIONS: Cold as hell

WARMUP: SSHs, little baby crunches, BACs, BAC BACs

THE THANG:
Each song on the playlist, we repeat one exercise the whole song, and do one harder exercise each time we hear the name of the song. 1m rest between songs.

Sail: SSH, burpee when you hear “sail”

Ain’t No Sunshine’: Hold plank, push up when you hear “no”

River: Sit ups, V up when you hear “river”

Some Nights: SSH, burpee when you hear “nights”

Beggin’: Hold plank, push up when you hear “beggin’”

Beat It: Sit ups, V up when you hear “beat it”

Human: Squats, burpee when you hear “human”

Jog to top of hill and back

I Don’t Care Anymore: Hold plank, push up when you hear “I don’t care”

American Woman: Sit ups, V up when you hear “woman”

ANNOUNCEMENTS:
None

COT:
Prayers for job searches and friends with sudden job changes

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Tour of East

AO: thebuffalo
Q: Chunks
PAX: Hot Route, LogJam, The Bobs
FNGs: None
COUNT: 4
CONDITIONS: Cold

WARMUP: Quick Warm of some stretches

THE THANG:
Party Pace Mosey stopping on occasion for some Merkins, Squats and Big Boy Situps.

Simple but effective.

MOLESKINE:
Always honored to Lead The Buffalo. You men were there for me when I needed an anchor. I’m eternally grateful. Don’t forget to reach out to other HIMs that might be in need of some encouragement or a swift kick in the ass. Progress over Perfection!

ANNOUNCEMENTS:

COT:

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Total Body AMRAP

AO: pain-train
Q: Wolfpack
PAX: Puzzlah, Half Lyfe, Wolfpack, FLO, Pole Dancer, Lady Liberty, Siri, Stubs, G-string, Cheeks
FNGs: None
COUNT: 10
CONDITIONS: Love when 27 feels warm.

WARMUP: Mosey to pick up coupons, mosey to the playground. 10 SlowSquats. 10 Slow Merkins.

THE THANG:

3 rounds of 10 minute AMRAP.
10 reps of 3 exercises.
Run around inner path at 5 minute mark.
5 reps of each exercise for remaining time.

Round 1:
Goblet Squats w/ coupon
Bavarian Deadlifts w/ coupon
Merkins

Round 2:
Iron Mikes
Big Boy Sit-ups w/ coupon
Blockees (Burpee w/ coupon press)

Round 3:
Monkey humpers
Alternating V-ups
Coupon curls

MOLESKINE: Solid mumble chatter throughout as usual here at PT! Unintentional Guitar Hero playlist slaps.

ANNOUNCEMENTS: leanpax, Spartan race, biscuit run, check the slack!

COT: Patience. I’m struggling with it with the kids at the moment. Constantly reminding myself to take a breathe, give some grace, and take a little longer to connect before responding. Encouragement to Pax to do the same. Where can you find patience with yourself and those around you through the day?

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Filipino Fthursday

AO: atlantis
Q: Firefox
PAX: Pole Dancer, CubCadet, Toothless
FNGs: None
COUNT: 4
CONDITIONS: Practically tropical

WARMUP: Mosey around the parking lot, each PAX carrying a 25lb bag of rice.
15 x SSHs
15 x LBAC
15 x RLBAC
15 x Air Press + Calf Raises
OYO WMHs and GMs

THE THANG: Continuing on from Filipino Friday at Bomber, we listened to a playlist of Filipino/Filipino-American/Half-Filipino artists and made good use of our rice bag coupons.

Thang 1: Partner exercises.
Partners faced each other on opposite sides of a picnic bench (short dimension) and did step-ups at the same time, passing a rice bag at the top of their step-up. Approx 3 min to The Little Ones “Argonauts”

Partners were on their six, toe-to-toe and did sit-ups, passing the rice bag at the top of the sit-up. Approx 3:50 min to Bruno Mars’s “Locked Out of Heaven”.

Partners faced each other standing and did squats, passing the rice bag when standing. Approx 3:30 min to Enrique Iglesias’s “Bailamos”.

Thang 2: Filipino Trivia. PAX did reps of an exercise based on various Filipino-related stats.
– 120x (each) Mountain Climbers for the over 120 languages spoken in the Philippines
– 333x (collective) Plank Jacks for the number of years of Spanish colonial rule
– 48x (each) V-ups for the number of years of American colonial rule
– 330x (collective) Freddie Mercurys for the number of pounds of rice consumed by the average Filipino in a year (Americans eat ~27 lbs per year)
– 78x (each) LBCs for the percentage of Roman Catholics in the Philippines
– 16x (each) Decline Merkins for the number of Filipino presidents (there were actually 17, 1 before their official independence)
– 58x (each) Merkins for the number of pesos to a US dollar (plus 10 penalty burpees)
– 16x (each) Burpees for the number of million metric tons of rice consumed in the Philippines per year (plus 10 penalty burpees)
– 50x Fire Hydrants (each, per leg) because I ran out of prepared stats
– 1 minute Hollow Body Hold because.

MOLESKINE: Rice bags really hold up as coupons.

ANNOUNCEMENTS: Check Slack/Calendar

COT:
– A round of gratitude
– Health and safety for Toothless’s mother-in-law, CubCadet’s father-in-law, Pole Dancer’s friend’s M
– Congrats to Toothless on new beginnings!

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Gen Z’s Icy Tears

AO: greenmachine
Q: Michelin Man
PAX: moneyshot, Cowboy, Focker, Puzzlah, Shania, Betty Ford, Mermaid (F3 Knoxville), preacherman, Leather Boobie
FNGs: None
COUNT: 10
CONDITIONS: quite warm… comparatively. preacherman didn’t even need gloves.

WARMUP: side straddle hops and imperial squat walkers while Cowboy put up the flag.

PLAYLIST: Gracie Abrams. :fire: Michelin Man asks Betty Ford and Puzzlah why Gen Z music is so sad?

THE THANG:

1. First Nations Run. Pass the present (a 20lb ruck plate. Welcome Shania to the world if nashville-rucking) back and the last man runs it back to the front. Drop the present and do a burpee. YHC and AOQ Cowboy seems to keep dropping the present… I think we ran 1 mile.

2. Mosey to end zone. Partner up. One partner runs to 20, does 3 Star jumps, and runs back. Other partner does 100 reps of a series of exercises. We did merkins, WW1s, squats, lunges, flutter kicks, Jane fondas, and then merkins for the 6. Focker noted that the playlist seemed repetitive. Perhaps Gracie Abrams music needs more plot twists like her dad’s TV shows?

3. Do #1 again.

ANNOUNCEMENTS: leanpax. Today is half way! YHC fell off my diet the last two days and his back on today.

COT: pray for Antioch. Several others mentioned.

Lord, thank you for the power and privilege we have and guide us to use those gifts not to build our own thrones but to build your kingdom.