Author: Ghost

AO: The Oakery

QIC: Ghost

PAX: Output, Deacon, Dad Joke, Ram, Revolution

Conditions

50ish degrees, dry

Warm up

SSH x 20IC

Don Quixotes x 10IC

halos x 10IC

Hillbillies x 10IC

leg swings forward x 8OYO each way

leg swings sideways x 8OYO each way

calf raises – 15 seconds OYO each side

Mosey around parking lot loop twice, then mosey back to playground.

The Thang

Three playground areas are three islands. Rotate through the islands OYO. Bear crawl between islands. When you arrive you “explore” them by looping around the wood barrier. balance walking on the East West sections, jumping over and back on the North South sections.

• Then on each island you “pump” out the oil.
• 1st Island: 20 rows, 20 burpees
• 2nd Island: 20 merkins, 20 squat thrusts
• 3rd Island: 20 dips, 20 big boys

6MoM

CoT

Talk about real brotherhood/friendship. Revolution’s son’s emergency eye surgery just reminded me of the importance of being there for each other in times of need. As we build a community we want it to function as a real support for people physically, emotionally, spiritually. We need to express our needs but also offer support to each other.

He described how the stress of having a sick child challenges his faith, can lead him to a feeling of helplessness and depression, and also can cause other family relationships to languish as all attention is on one person. He also mentioned how important simple words of encouragement are when he is in the thick of it. Other people are “beacon’s of God’s light” I believe is how he phrased it.

We took time to share concerns, prayer requests, and needs that we have.

Ghost out

AO: The Oakery

QIC: Ghost

PAX: Output, Deacon

Conditions

50ish degrees, light rain

Warm up

SSH x 20IC

3rd grade x 10IC

scissor arms x 10IC

slow high knees x 10IC

leg swings forward x 8OYO each way

leg swings sideways x 8OYO each way

calf raises – 15 seconds OYO each side

Monkey humpers x 12IC

Mosey around parking lot loop twice, then grab coupons

The Thang

7 low intensity exercises (1 minutes each) each followed by a 30 second high intensity exercise.

Playlist = https://open.spotify.com/playlist/1THVuMSmCt8PWu2zqsE7Rl?si=b98d1ae388be49b4

• plank – squats
• jog – coupon rows
• Big boys – merkins
• Daisy pickers – Anton Onos
• Dance party – Freddy Mercurys
• Slow high knees – coupon curls
• Bear crawl – reverse snow angels

6MoM

Put coupons away, hold squat for 45 seconds

CoT

Remembering that in life we are on mission but it’s often hard to tell how and when we are making the biggest difference. All the more reason to remind ourselves that the most mundane parts of our life may often be where we are making the most difference. We’ve been watching the Mysterious Benedict Society which is about kids on mission in a world going the wrong way. It also gives a fanciful view of reality, which I think helps us remember that the life we are living is pure magic.

Deacon reminded us about the importance of gratitude for the things we have, which helps us not to get obsessed with other addictions to bring us “happiness.”

Ghost out

AO: The Oakery

QIC: Ghost

PAX: Output, Mad Dog, Fishman, Deacon, Ram, Dad Joke

Conditions

48 degrees, clear

Warm up

SSH x 20IC

Halos x 10IC

Hillbillies x 12IC

leg swings forward x 8OYO each way

leg swings sideways x 8OYO each way

calf raises – 15 seconds OYO each side

World’s Greatest Stretch

Reachers x 10IC

Merkins x 12IC

Mosey around school then head to parking lot

The Thang

Partner up…

At parking lot 100 merkins. Partner does in and outs on the chain fence and then relieves and continues toward 100. Everyone picks up the six when done.

At back of school – 200 Freddie Mercurys easy count w/ bear crawl to wall and back.

On playground 100 rows while partner balance walks the border boards.

At Jan’s garden – 200 squats while partner loops around up stairs and back

6MoM

Ankle touches x25 IC

CoT

Thinking ’bout death. I had a very smart student once who would argue with me that we should be pouring more human resources into trying to stop aging and death. I argued that ultimately that would enhance human selfishness. If it was possible to avoid death then we would become very selfish, protecting ourselves at all costs from accidentally dying.

In the movie Dr. Strange the Ancient One says to Dr. Strange that death is what gives life meaning. While I don’t believe this ultimately true, it is true that the certainty of our death gives us an opportunity to live unselfishly with our lives, potentially even giving our life for others.

More Go30 goals were mentioned. Deacon wants to work out 6 times per week. Dad Joke wants to improve the form on his exercise, like Merkins.

Also, we took prayer requests and prayed for people

Ghost out

AO: The Oakery

QIC: Ghost

PAX: Output, Mad Dog, Fishman, Revolution

Conditions

50, dry, dew on the grass

Warm up

SSH x 20IC

leg swings forward x 8OYO each way

leg swings sideways x 8OYO each way

calf raises – 15seconds OYO each side

Hillbillies x 10IC

Reachers x 10IC

Daisy Pickers x 10IC

Mosey around school and grab coupons, Scatter throughout meadow path

The Thang

Just one lap…

Bear crawl the whole way. As you go complete the following on your own pace.

100 merkins, 100 squats, 100 big boys, 100 coupon rows, 100 curls

6MoM

CoT

Go30 check in. May wasn’t a great month, but we’re making new goals for the end of June. Output is shooting for 2020, Mad Dog is going for 10 merkins each morning.

Output shared about a balloon analogy that was used at a school. The kids wrote their name on a balloon and the whole school threw their balloons in the hall. They were told to find their balloon. No easy task, but then they were told to find someone else’s. Putting ourselves first in all things doesn’t always work. If we help others first, we’ll find that others will help us.

Output prayed for us as well.

Ghost out

AO: The Oakery

QIC: Ghost

PAX: Ram, Dad Joke, Output, Mad Dog, Fishman,

Conditions

50, overcast, dry, dew on the grass

Warm up

SSH x 20IC

Imperial Walkerss x 10IC

Reachers x 10IC

Mountain Climbers x 20IC

Daisy Pickers x 10IC

leg swings forward x 8OYO each way

leg swings sideways x 8OYO each way

calf raises – 15seconds OYO each side

Mosey around school and grab coupons

20 coupon curls to tricep press – pass back and forth to partner.

All heads toward the middle in a circle on our backs. Pass the coupon to each person and press it once, while holding legs aloft.

The Thang

Circuit in the parking lot focused on killer bs.

Merkins, Bear crawl to end of chain, Bonnie Blairs, run to stumps, stump jumps, run back, burpees, broad jump to other side of parking lot, big boys, lateral back and forths on parking lot lines, rows.

Start with 5 reps of each. Add 5 after each circuit.

6MoM

CoT

G.K. Chesterton says that anything worth doing is worth doing badly. Although it is true that anything worth doing is worth doing well his point is that we shouldn’t be afraid to take risks, try new things, and doing things that we love doing even if we aren’t that good at them. Amateurs “love” what they do.

People also shared prayer requests.

Output and Mad Dog have some heavy things, Fishman has more home duties this week. Ghost wants to move in same direction with wife.

Ghost out

AO: The Oakery

QIC: Ghost

PAX: Ram, Dad Joke, Deacon, Output, Tree Trunk, Mad Dog, Fishman, Revolution

Conditions

50, overcast, dry, dew on the grass

Warm up

SSH x 20IC

Hillbilles x 10IC

Reachers x 10IC

Slow high knees x 8IC

Fast high knees x 8IC

leg swings forward x 8OYO each way

leg swings sideways x 8OYO each way

calf raises – 15seconds OYO each side

Mosey to set coupons up at meadow trail cutoffs

Continue mosey into forest across creek to tall grass and back

The Thang

6 station circuit around meadow trail, run in between stations

20 merkins, 20 coupon swings, 20 big bois, 20 bonnie blairs (hard count), 20 coupon rows, 10 burpees. Repeat circuit for time.

One catch. The bluetooth speaker (playing salsa) needs to go back and forth across the meadow shortcut between the two coupon stations. Whoever arrives at the station and finds the speaker there must start lunge walking (holding it over their heads) across the short cut and then continue circuit from where they drop it off.

6MoM

side plank reach arounds x8IC each side

reverse snow angels x10

Frozen freddies x 20 IC

4 big boys

CoT

Guest CoT from Tree Trunk.

Tree Trunk shared about efforts to improve communication in his family and at work. It often takes effort that he doesn’t feel like putting in to establish and maintain healthy communication. He has the tools, but doesn’t always feel like using them. But he wants to put in the work because he knows it makes a difference, especially as a man with a big family and lots of kids.

Revolution shared about the difference between peacekeepers (passive) and peacemakers (active)

Deacon shared about communicating well even others aren’t doing a good job of communicating. It is important the we keep good communication even when others aren’t

Ghost out

AO: The Oakery

QIC: Ghost

PAX: Ram, Dad Joke, Deacon, Output

Conditions

50, overcast, dry

Warm up

SSH x 20IC

Hillbilles x 10IC

Imperial Walkers x 10IC

Monkeyhumpers x 10IC

Scissor Arms x 8IC

leg swings forward x 8OYO each way

leg swings sideways x 8OYO each way

calf raises – 15seconds OYO

The Thang

Partner up – Isometrics with a partner – one partner holds position until other partner completes a task. Then switch

• wall sit – 20 merkins X2 each partner
• plank – bear crawl to back corner of annex
• murder bunnies – coupon curl hold
• coupon rifle hold – lap around school
• glute bridge – lunge walk
• static hang – 20 big bois
• pullup hold – 20 Freddie Mercurys
• V sit – sprint to SW corner of building
• side plank – chain fence in and outs – both sides to dumpster
• merkins – sprint to flag pole

6MoM

No time

CoT

Talking about the reality beyond reality. Remembering that there is much we don’t see. The visible reality of this world may only be a small part of the bigger picture. According to many faith traditions this means we are in a spiritual battle. It is helpful when struggling, feeling depressed or aimless to remember that there is an invisible spiritual battle going on all around us and we are part of it. Our efforts to engage are not wasted.

Output reminded us that the enemy is active and fights dirty. Deacon emphasized the importance of prayer.

Ghost out

AO: The Oakery

QIC: Ghost

PAX: Ram, Dad Joke, Deacon, Rubik, Revolution

Conditions

42, overcast, dry workout between rain showers

Warm up

SSH x 20IC

Hillbilles x 10IC

Scissor Arms x 10IC

leg swings forward x 8OYO each way

leg swings sideways x 8OYO each way

calf raises – 15seconds OYO

Daisy pickers x 10IC

Windmills x 10IC

Mosey around field one time and grab coupons

30 yards of murder bunnies, then 20 yards of murder bunny rows

The Thang

Partner up

3 exercise and one lap around the field (repeat)

Exercises at first are (merkins, curls, big step ups), After 12 minutes switch to (mountain climbers, coupon swings, dips)

If your partner is behind you do 20 of each exercise and full lap around field

If your partner is ahead you do 10 of each exercise and half lap around the field until you pass them

put away coupons

6MoM

Merkins x 10IC

outlaws – 8IC each way

Freddie Mercuryz – 10 IC

CoT

Struggled with some temptation yesterday and reached out to Deacon by text for prayer and accountability. Completely turned around my day. I could tell as the day progressed that I would have indulged in a lot of ugly ways, but I knew Deacon was aware and praying for me and made my day so much easier and pleasant.

We need to be humble, and learn to rely on each other. I’m thankful to have brothers here who I can reach out to and grow with.

Ghost out

AO: The Oakery

QIC: Ghost

PAX: Ram, Dad Joke, Deacon, Rubik

Conditions

44, overcast, dry

Warm up

SSH x 27IC

Imperial Walkers x 11IC

Haloes x 11IC

Daisy pickers x 10IC

leg swings forward x 8OYO each way

leg swings sideways x 8OYO each way

calf raises – 15seconds OYO

World’s Greatest Stretch

Mosey through forest down across the bridge, up to the reeds and back.

The Thang

6 exercises in a circuit near old school building. Continue for time.

1. chain railing rows x10
2. big bois x20
3. Merkins x30
4. Anton Onos x30 easy count
5. Stump Jumps x20
6. Old School Stairs x10
7. continue around building back t…oh wait there’s a fence. OK, back the way you came.

Complete three circuits if possible

6MoM

Dead bug shuffle – down two cracks in the pavement and back

reach around planks – 8IC each way

CoT

Talked about go30 goals for May briefly

Talked male community leadership and plans to encourage some of the participants to step up into the Q role. Provided some tips, guidance, and Q&A for those who may take that next step soon.

Ghost out

AO: The Oakery

QIC: Ghost

PAX: Ram, Dad Joke, Deacon, Mad Dog

Conditions

42, overcast, dry

Warm up

SSH x 20IC

Imperial Walkers x 10IC

Scissor Arms x 8IC

Daisy pickers x 10IC

World’s Greatest Stretch

leg swings forward x 8OYO each way

leg swings sideways x 8OYO each way

calf raises – 15seconds OYO

Mosey around the building and pick up coupons.

The Thang

In parking lot. Run to wall and back. Complete first exercise. Run to wall and back. Complete first 2 exercises. Add another exercise each time. Once you get up to doing all 7 then remove first exercise on the next round. Then remove first two. Continue for time.

1. Burpees x5
2. Coupons Rows x10
3. Merkins x15
4. Bonnie Blairs x20 easy count
5. Freddie Mercury’s x25 easy count
6. Over and back jumps (over coupon) x30 easy count
7. GT squats x35

Put coupons away

6MoM

Dead bug shuffle – 7 yards each way

outlaws – 8IC each way

CoT

Talked about go30 goals for May briefly

Talked about benefit of the convergence and the encouragement of having others in this with us.

The main thing on my mind was habit formation. I like puzzles and though they aren’t really a problem in and of themselves, my small obsession with them can get in the way of much more important things (like family time) in my life. It is often the little habits we form that seem harmless, but can do the most damage in leading us away from vital, intentional living.

Mad dog shared how much he enjoyed family reading time when he was younger.

Dad Joke shared his creative habit of creating “dad jokes” and how that has been a good thing for him and others.

Deacon brought up that it is perhaps time for some other PAX to be encouraged to step up and lead some of the workouts. Yuss!

Ghost out