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One Carries Two – You Carry Your Brother(s)

QIC: Iron Butt

Date: 08/30/2019

PAX: Cliffhanger, Elvis Jackson, Sunburn (Respect), VSquared  

AO: The Boneyard

Conditions

High 60s; Perfect cool

COP

Stretching Exercises (Forward fold; Walk-out-arch back & hold)

IC 4 CT Side Straddle Hops x 30

IC 4 CT Imperial Walkers x 12

IC 4 CT Merkins x 10

IC 4 CT Mountain Climbers x 10

IC 4 CT Squats x 10

IC 4 CT Jumping Lunges x 10 each leg

OYO Burpees x 5

OYO Slow Squats x 10

(Sunburn calls Audible for Burpee Bus asking for 5 Burpees)

PAX resumes prep for The Thang

Each man grabs 2 cinder blocks (provided by Sunburn) and walks to Exercise Area

The Thang – ONE CARRIES TWO

REVOLUTION ONE

Partner 1: Run/walk paved walking trail around baseball field carrying two concrete blocks – Stop at Stations 1 (15 Big Boy Sit-Ups OYO) 2 (15 LBCs OYO)  3(15 Jump Lunges OYO) 4(15 Merkins OYO) – Return to Partner 2 and exchange positions and activities.

Partner 2: 20 LBCs and 20 MERKINS – Rest & Repeat until partner returns or HOLD LOW PLANK

Partner 1 and 2 Exchange positions

LISTEN FOR Q TO MOVE TO NEXT REVOLUTION

REVOLUTION TWO

Partner 1: Run/walk paved walking trail around baseball field carrying two concrete blocks – Stop at Stations 1 (15 Big Boy Sit-Ups OYO) 2 (15 LBCs OYO)  3 (15 Jump Lunges – OYO) 4 (15 Merkins OYO) Return to Partner    

Partner 2: 10 JUMP LUNGES OYO & 20 SLOW SQUATS OYO – Repeat until partner returns or HOLD PLANK

LISTEN FOR Q TO MOVE TO NEXT REVOLUTION

REVOLUTION THREE

Partner 1: Run/walk paved walking trail around baseball field with NO Cinder Block – Stop at Stations 1 (15 Big Boy Sit-Ups – OYO)  2 (15 LBCs OYO)  3(15 Jump Lunges OYO ) 4(15 Merkins OYO) Return to Partner 2 – and exchange positions and activities.

Partner 2: 10 SSHs & 20 SLOW SQUATS OYO – Repeat until partner returns OR HOLD AL GORE

LISTEN FOR Q TO MOVE TO NEXT REVOLUTION

COT

Count-a-rama, Name-a-rama

Iron Butt shares story about father being convicted felon (extortion) and what the judge asked the 22-year old version of Iron Butt during the sentencing hearing. Based on Iron Butt’s response to judge, he reduced sentence to 5 years probation from 3 years of incarceration. Just as one man carried two cinder blocks plus himself around the track (track of life), we men may be called upon to stand for a brother in time of need. Watch out for your brothers.

Announce-a-rama

Ball Of Man-Prayer by Sunburn

Moleskin

Nothing of note.

News

IronPAX Challenge starts September 1

Landfill

Convergence at Beast Ridge on Labor Day at 7 a.m.

Recent Backblasts

    Posted on

    Extortion 17 – COP Mills Hero’s post

    QIC: ducktales

    Date: 08/20/2019

    PAX: FNG-Pebbles, vsquared, sidekick, candu, sunburn, Derk, the count, peanuts, cliffhanger, backfire, ascot

    AO: boneyard

    weather: 100 humid, sticky! But no poop smell like at hill city

    COP

    Windmills IC 12

    Imperial walkers IC 12

    Cherry pickers IC 12

    Low slow squat IC 12

    Merkins IC 12

    Peter Parker IC 12

    Plank stretches

    Downward Dog while I started reading,

    Recover will I read the following:

    Extortion 17

    On August 6, 2011, a U.S. Army CH-47D Chinook helicopter approached a landing zone in Afghanistan 40 miles southwest of Kabul. The helicopter, call sign Extortion 17, was on a mission to reinforce American and coalition special operations troops. Insurgents fired at the Chinook, severed one of its rear rotor blades, and brought it crashing to the ground. All 38 onboard perished instantly in the single greatest moment of sacrifice for Americans in the war in Afghanistan. Those killed were some of the U.S.’s most highly trained and battle-honed commandos.  31 US service personnel, one canine, and 7 Afghans were on the flight.

    The Thang

    3 Stations, we moseyed by the 3 stations on Qs sundial we are at each station for 6 minutes, every minute the pax at each station take an 8 second break to rotate then preform next exercise until calls everyone to converge.

    Station 1
    Rucks by the Flag

    • 40 lb Ruck plate curls
    • Rucksacks squats
    • 45 lb plates KBS

    After first rotation we moseyed together to bottom of hill to Tennis courts and bear crawled up to tennis court fence 75 yards.

    Station 2

    The Gym

    • LBCs
    • Dips on high or low bars
    • AMERICAN Hammers

    After second set we ran to the shady corner and box jumped OYO 17

    Station 3

    The Island

    • Low Plank
    • Knees to chest
    • Mountain climbers

    Wall Sit while I tried to read the following while passing the scenic city loaner 30 lb rucksack up and down the line.

    CPO Stephen “Matt” Mills
    Chief Petty Officer Stephen Matthew “Matt” Mills, was born Oct. 25, 1975 in Austin, Texas.
    Shortly after his high school graduation, Matt enlisted and reported to the Great Lakes Naval Training center in Illinois in January 1997. Upon completion of basic training he was stationed aboard the USS KINCAID and served for three years.
    Very early on, Matt knew he wanted to be wanted to be Navy SEAL and in June 2000 he entered Basic Underwater Demolition/SEAL training.
    Upon completion, the Navy commissioned Matt Mills as a SEAL reporting to SEAL team Three on Sept. 11, 2001. Mills later completed the process that it takes to become a member of the elite Team 6.
    Matt Mills completed numerous deployments around the world in support of the Global War on Terror and was a highly decorated combat veteran, having served in Iraq and Afghanistan and earned numerous awards including:
    Two Bronze Stars Medal with Valor
    Navy and Marine Corps Achievement Medal with Valor
    Presidential Unit Citation
    Purple Heart

    Chief Mills was an avid hunter and enjoyed anything outdoors. Matt is survived by his widow Keri, sons Cash and Bryce, daughter Zoe, his parents Steve and Cheryl, and siblings Michael and Ashley.

    COT

    Silent prayers requested

    Moleskin

    • Sidekick voices his option about running, we ran faster.
    • The Count almost took Q out for stumbling during reading, I kept my cool and kept MOVING Forward!
    • Timer was not working for my Starbucky hands due to the 100% humidity and morning due, so the last station was extended a few minutes and my group at station 3 took no breaks and did lots of dips
    • I called blowout, backfire, backblast, and other incorrect names. He loved it.
    • The count pre rucked for extra credit and is a machine
    • I EHed v square into taking the ugliest of F3 flags with him to the landfill for Saturday’s beatdown

    News

    • V Square- very emotional for the entire PAX… we all got misty eyed. Passing the baton to Sunburn. V Square stepped up as the 1st AOQ of the boneyard and NO ONE CAN EVER TAKE THAT AWAY FROM MY BROTHER! I am extremely proud to know this man. He has been jet setting doing burpees while down range while on buses and even on planes…. I am inspired by his grace, his focus, and excitement that he always brings with him.
    • Blindsides VQ @ Hill City Thursday
    • Growruck 16 still time to get your mind right and sign up
    • Convergence Labor Day at beast ridge
    • Medal of Honor meeting Wednesday at the convention center lunch. The count had a table for us to attend Details video
    • This ship is at roses landing, I thought we were getting invaded when I saw it on the way to work….

    Recent Backblasts

      Posted on

      It’s a Block Party Ya’ll

      QIC: Sunburn

      Date: 08/16/2019

      PAX: IronButt (Respect), Dirk, Ascot, CliffHanger, Candu, Best In Show

      AO: Boneyard

      Conditions

      Nicer then it’s been but not as nice as it’s going to be. 

      COP

      10 SSH

      OYO Forward Fold

      10 Willie Mays Hayes

      10 Hilbilly’s

      10 Imperial Walkers

      10 SSH

      The Thang

      [Comments]
      Block Party Weekend

      Grab a Cider Block 

      15 Military Press

      15 Bend Over Rows

      Mosey with your block over to the exercise yard and partner up.

      Partner A Does the exercise while Partner B is on the track. Once Partner A is done with his exercise he runs to swap with Partner B

      15  Merkins / Farmer Carry

      15 American Hammer/Walking Toe Toches

      15 LBC’s/Cusack Mosey (Hold Cinder Block over Head)

      15 Squats / Walking Lunges

      When finished plank or pick up the 6

      Circle Up:

      10 Shoulder Press

      10 Little Baby Arm Circles

      10 Little Baby Arm Circles backwards

      10 Seal Claps

      End with the 2 minute low plank challenge.

      COT

      We all have a sphere of influence. Family, wife, kids, work, church or neighbors.  Like it or not people are watching, listening and in some cases emulating.  We can all act correctly, look good and be the man in our public life but it’s what we do in private that matters.  Examine your thought life, examine what you do when no one is looking. Does it line up with what you’re know for in your public life.  Be genuine, be real but most of all be the best you can be.

      Moleskin

      Best in Show tried to be Prosciutto today but he caught himself before he sunk too far into the depths of the man crush zone.  He must have been dreaming of gold chains complementing his beautiful hair.

      We discovered today that Candu is scared of feral cats, the man is full of surprises.  We though he was fearless. 

      Ascot still has a broken tail light.  IronButt reminded him of that and Ascot responded with a blow horn. Honestly guys, I raised him better then that.  He must have learned that in college. 

      We were all so glad Moneyball finally posted at the Boneyard…Oh wait, not he didn’t he Fart Sacked.  We’ll forgive him this time, but do it again and you’re dead to me. 

      News

      Told those who have been coming a while that it’s time to Q.  No excuses, Sept schedule will be needing to fill in some slots and I’m expecting some of those spots to be filled up. 

      Recent Backblasts

        Posted on

        The Pull-Up Burpee Challenge

        QIC: Candu

        Date: 08/13/2019

        PAX: Whoopie, Iron Butt (respect x2), Cliffhanger, Sidekick, Ducktales, Sunburn (respect), Dirk, Peanuts, Ascot, Jazzy Jag, Prosciutto, The Count (respect x2)

        AO: Boneyard

        Conditions

        Hotter than H-E double hockey sticks 

        COP

        SSH x 15 IC

        Bulgarians x 10 OYO each leg

        Seal Straddle Hops x 15 IC

        Imperial Walkers x 10 IC

        SSH x 10 IC

        Jumping Lunges x 10 OYO each leg

        Seal Straddle Hops x 10 IC

        Slow Squats x 10 OYO

        SSH x 5 IC

        Carolina Dry Docks x 10 IC

        Seal SH x 5 IC

        Monkey Humpers x 10 IC

        The Thang – The FIRST EVER Pull-Up Burpee Challenge

        Pax lines up according to wisdom. Wisest man goes first.

        Complete personal best pull-ups. Good form, no rocking, no halfsies.

        Pax completes the number of pull-ups you did in burpees while you recover.

        Second wisest man approaches the pull-up bar

        Rinse & Repeat until all Pax have participated 

        Two Ten Counts > Mosey Lap > Back to the pull-up bar

        Round 2

        Wisest personal best  in pull-ups > 1/2 that in burpees for the Pax, rounding up

        Rinse & Repeat

        COT

        Keeping Loan Shark, his wife, & his kiddos atop our prayers. The Boneyard is lifting you up!

        Moleskin

        The Boneyard has some studs. Proud of the effort and encouragement. YHC was humbled & grateful today, as he so often is, when he arises from the fartsack to get his ass kicked. 

        News

        FRIDAY BONEYARD is on like DonkeyKong!!!! Ole Sunburn at the helm, bring coupons!

        Recent Backblasts

          Posted on

          Momentum & Camaraderie

          QIC: VSquared

          Date: 08/06/2019

          PAX: Sidekick, The Count, Dirk, Milk Man, Sunburn, Ducktales, Candu, Free Time, Peanuts, Cliffhanger

          AO: Boneyard

          Conditions

          Its summer in TN, what do you think #humidity

          COP

          1. sunrise yoga stretches
          2. imperial walkers
          3. side straddle hop
          4. ‘mercans
          5. mosey around track:
            1. regular mosey
            2. butt kickers
            3. high knees
            4. regular mosey

          The Thang

          keep it moving and keep your partner moving, too.

          Momentum & Camaraderie
          rotate through 4 stations doing #1 on each exercise sheet as much as possible (reps or distance) on the first round, #2 on the second, #3 on the third. Stay at your place until the team after you relieves you of your tasks. leader will need to start rotation each time. we only made it through 2 rounds.

          Station 1: 

          1. squat jumps, as many rounds up the steps as possible (walk or hop back down).
          2. lunges along steps back and forth.
          3. squats.

          Station 2:

          1. pull ups to max then assist one another to second max, third max, etc. (the fewer you do the more times you do them).
          2. dips to max twice then drop feet to assist to max on third time and following.
          3. push ups to max on wobbly stand as many times as possible.

          Station 3:

          1. berni sanders to first pole with flag as many times as possible.
          2. bear crawl to first pole with flag as many times as possible.
          3. crab walk to first pole with flag as many times as possible.

          Station 4:

          1. eight count body builders.
          2. eight count body builders.
          3. eight count body builders.

          Circle of Mary, where all twelve PAX got a chance to pick and count out their favorite core exercises.

          COT

          We gotta be about balance in our lives. There are moments when we have to reach out, don’t miss these or you might end up on your back somewhere. There are also moments when instead of pushing hard you have to take a breath and maintain a steady momentum. Missing those moments can result in burnout and all sorts of bad coping mechanisms  – unless you reach out AND have guys there who will listen and reach back. Listening actively is a two way street; do it seek it from others calling them towards it with your own examples and gracious prompts. You need it, and they need it. OYO doesn’t actually exist, because you are always influenced by someone around you. Ask yourself who that or those people are, are they good influences, then draw nearer; are they bad, cut ties. We only have 90 years or less, make a decision today that part of that 90 will be an example your proud to leave; make it an example of camaraderie and momentum. 

          Moleskin

          I seem to remember getting my butt kicked by a certain 60 year old who I’m trying to hard to emulate and who is feeding off of the younger guys around him. Hell of an example for the words above.

          Recent Backblasts

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            Boneyard Tour – Dis & Dat

            QIC: Sunburn

            Date: 07/30/2019

            PAX: WuzntMe, Dirk, Whoopi, Cliff Hanger, FNG-Chester, Jazzy Jag, Lutefisk, VSquared,Iron Butt (Respect x2)

            AO: Boneyard

            Conditions

            It’s July 30th in Chattanooga. What do you want me to say, it’s snowing? Hot, Humid and I’m sweating. 

            COP

            SSH, Forward Fold, Willie Mays Hayes. Imperial Walkers

            Mosey to the front lot.  Merkins, Mountain Climbers, Carolina Dry Docs. LBC’s 

            Mosey around the corner for Wall Sits. Joe Fraser, Mosey around the corner for Wall Sits, Mohamed Ali’s, Mosey to next building for Wall Sits, Overhead Press, Smurfjacks

            The Thang

            On our way to the picnic tables:

            Step Up’s – 10 Each Leg, Incline Merkins – 12, Step Up’s – 8 each leg, Incline Werkins – 8, Step Up’s – 6 each leg, 12 Incline Diamond Merkins

            Mosey to the outside wall:

            10 Wall Jumps, 12 Inline Merkins, 8 Wall Jumps, 12 Incline Werkins, 6 Wall Jumps, 12 Incline Diamond Merkins.

            Light Pole Sprint Suicides

            Sprint to the 2nd light pole, bear crawl back, sprint to the second light pole, burpee broad jump back, sprint to the end of parking lot and Bernie Sanders back.

            Mosey to the stadium steps. Ok it’s not a stadium but I’m not sure what to call these concrete seats that overlook a ball field. Bleachers just don’t seem right.

            10 Toe Taps, 12 Incline Merkins,, 8 Toe Taps, 12 Incline Werkins, 6 Toe Taps, 12 Incline Diamond Merkins

            Mosey Back to parking lot speedway.

            Straight Up Suicides 1, 2, 3 light poles.

            Mosey the long way around the track to the workout yard.

            Rotating Circuit:

            2 Sets of 10 Pull ups, bar dips, toe taps, spring squats, chest press

            Mosey back to parking lot

            Easy jog to end of lot and jail break back

            Hard Sprint to end of parking lot and lunge back.

            Time’s Up, this concludes our tour.

            Worked into today’s tour we had about 5 Burpee Buses pass through which translates to 25 additional burpees.

            COT

            5 D’s evil uses to destroy you and/or defeat your team.

            1. Discourage

            2. Distract

            3. Distort (the truth with lies)

            4. Doubt

            5. Divide

            The answer is to

            1. Encourage yourself and others

            2. Focus on what matters

            3. Speak Truth to the lies.

            4. Trust

            5. Unite

            If your struggling with any of these, reach out to your F3 Brothers. That’s a big part of why we exist. 

            1 Thessalonians 5:11 Therefore encourage one another and build each other up, just as in fact you are doing.

             Moleskin

            It seemed pretty quit today. We missed the chatter of Candu and his occasional outburst of pain inflicted words.  We did discover that Lutefisk has hops and can leap tall wall’s. If this were a multi level marking business I would be rich. My downline Lutefisk brought another FNG – Welcome Chester. 

            News

            Starting Friday August 16 we will be adding Friday’s to the Boneyard. More opportunity for Q’s and VQ’s are encouraged. 

            2.0 workout coming in a couple weeks to the Landfill in a couple of weeks. 

            Lets be praying for each other. Many of us are super busy with a lot on our plates and new things being added to our schedules.  Pray that we are patient with our loved one’s and that we can shine the Light of Christ in every aspect of our lives and do it well. 

            Recent Backblasts

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              Draft: DuckShed – Boneyard (07/23)

              QIC: Ducktales and Sheshed

              Date: 07/23/2019

              PAX: Prosciutto, Jazzy Jag, Cliff Hanger, Dirk, Sunburn, Milkman, Free Time, Peanuts

              AO: Boneyard

              Conditions

              A brisk, and humid 73 degrees.

              COP

              duck warmed us with

              25 ssh ic

              15 imperial walkers ic

              10 mericans ic

              Nancy balance ic

              Mosey to the boy so main road

              10 burpees oyo

              25 monkey humpers facing the main road ic

              10 Slow low squats would not call it cadence

              10 slow decline mericans ic

              The Thang

              She Shed ran the thang:

              Wall Sits: Joe Frazier, Muhamad Ali, **Berpee Bus, Bus Driver and shoulder press.

              Mozie to the benches where the “Jeffs” took place. PAX holds plank while stepping both feet on and off the bench seat behind them (20) followed by 10 berpees. Rinse and repeat.

              Step over to the grass where the PAX performed a “Fire Drill.” Everyone performs High Knees until She Shed yells “Fire Drill” then everyone drops to a merkin, rolls right, merkin, rolls left, merkin and then back to high knees. This was followed by another round of high knees, side straddle hop and then calf raises to end it. 

              Mozie to curb for more calf raises.

              Due to She Shed’s loss for any sense of time on this brutal morning he ran a 14 min session of Mary before noticing the clock and bringing the PAX to the outdoor gym to perform a DORA to finish things

              Mary: LBC, Freddy Mercury, Super Man, Berpees, flutter kicks, box cutter, and a few others a little less memorable. 

              Dora: 200 squat jumps, 200 side straddle hops and 200 exercise of your choice at outdoor gym while the other PAX takes a lap around the playground. 

              COT

              Reach out to people and take fellowship seriously. Men don’t put their own sense of self on the back burner in order to take care of everyone else. Make meaningful conversations with the friends and family you have.

              Moleskin

              Sheshed- I forgot how much Boneyard likes berpees. Is this a duo VQ? What time is it? 

              Ducktales– Every-time we do my key humpers there is no car present, one day…..

              News

              Dadurday August 10th

              mayhem VQ hacksaw this Friday!

              Recent Backblasts

                Posted on

                Foundational Form – Candu – Boneyard – 7/18

                QIC: Candu

                Date: 07/16/2019

                PAX: Deep End, Ducktales, Iron Butt (Respect x2), Lutefisk, Sunburn (Respect), Cliffhanger, Dirk, The Count (Respect x2), Milkman

                AO: Boneyard

                Conditions: So frickin moist, damp if you will (i know you will)

                COP

                SSH x 15 IC

                Slow Squat x 15 IC

                Finkle Swings x 10 each leg

                Windmills x 10 ICn

                Seal Straddle Squats x 15 IC

                Merkins x 10 IC

                Carolina Dry Docks x 10 IC

                Monkey Humpers x 10 IC

                Mtn Climbers x 10 IC

                The Thang – Foundational Form

                5 Each of everythang

                Form Form Form– Deep, Down, Controlled, Thoughtful, Precise, Intentional

                No leverage, no body weight, no momentum 

                2 Groups – Upper Body & Lower Body

                Upper Body – Chin-ups, Dips, Inverted Rows, Pull-Ups, Kerlina Dry Docks

                Lower Body – Deep Assisted Squats, Spilt Leg Lunges, Balance Squats, Leg Raises, Jump Squats

                10 each kinda guy? Tough, hold the 5th until failure

                Complete all upper, lap, complete lower, lap

                Need to modify> Modify intentionally, focusing on getting where you need to be to accomplish the desired move with enough assistance to execute the desired move with purpose and control 

                Next Round – 3 each

                Next Round – 1 each – slow as you can go

                COT

                Jesus Is Calling  – Self Pity is a Slimy, bottomless pit

                Candu’s interpretation: Headed towards the slope? Come to F3 more. Feeling low? Tell a F3 confidant. Then come to F3 more. Things not going your way? Come to F3 more. Things going your way? Come to F3 more and share your positive energy!!!

                Moleskin

                You’re always supposed to focus on form!!! – The Count

                Deep End came out of the depths to be with us, opened up a lil bit, & used F3 to spring his way into a big personal day. Proud of him.  Look forward to more consistency outta him. 

                News

                Nah

                Recent Backblasts

                  Posted on

                  THROWBACK

                  QIC: Vila

                  Date: 07/09/2019

                  PAX: Dirk, Iron Butt (Respect), Sunburn (Respect), Lutefisk, Candu, VSquared, Ducktales, Peanuts, Whoopi, FNG-Cliffhanger, Ascot

                  AO: Boneyard

                  [youtube https://www.youtube.com/watch?v=z4SEwXgXmvc&w=560&h=315]

                  Warm up

                  1. Forward Fold x15
                  2. Plank IC x10
                  3. Up Dog x15
                  4. Down Dog x15
                  5. Mountain Climbers IC x15
                  6. Forward Fold x15

                  Repeat

                  Mosey to the thing

                  At the gym:

                  1. 15 squats w/ coupon

                  15 overhead press w/ coupon

                  Switch

                  15 count run in place switch back for second set

                  Cardio

                  Around the track:

                  • 1/3 jog
                  • 1/3 sprint
                  • 1/3 jog

                  rotate to next workout

                  1. 16 Step up (8 each leg)

                  12 dip

                  Switch

                  15 count run in place switch back for second set

                  Cardio

                  rotate to next workout

                  1. 14 Ax chop (7 each side) w/ Bertha

                  16 Calf raise w/ coupon

                  Switch

                  15 count run in place switch back for second set

                  Cardio

                  rotate to next workout

                  1. 15 curl w/ +5

                  15 high heel pickle pounders

                  Switch

                  15 count run in place switch back for second set

                  Cardio

                  rotate to next workout

                  1. 15 SSH

                  15 Merkins

                  Switch

                  15 count run in place switch back for second set

                   

                  Mosey back to lot for MOM

                  • Box cutters
                  • Freddie Mercury
                  • LBCs
                  • Crunchy Frog
                  • Sweat Angel’s (ssh on your back) Candu’s Creation.

                  Count

                  Names

                  This was a very important workout to me. It is an amalgamation of 2 workouts that I did, a few years back, 3-4 times a week for 6 months that dropped 50 lbs. It is great for dropping weight, and then dialing in to increase speed and strength. The guys did a great job, and stayed in it even with a little slow down with instruction.

                  Announcement:

                  Fallen V – 7-13-19

                  Growruck – 8-23-19

                  Prayers:

                  Ducktales – Baby with severe complications

                  Ascot – Mother going into post surgical rehab

                  CROM!

                  Swinging hammers,

                  Vila

                   

                  Posted on

                  Slow & Steady Freddy @ The Boneyard by VSquared- 07/02

                  QIC: VSquared

                  Date: 07/02/2019

                  PAX: The Count, Iron Butt, Dirk, Vila, Candu, Ducktales, Sunburn, Bookworm, Peanuts

                  AO: The Boneyard

                  Conditions

                  A Fine Gloom

                  COP

                  1. Rise & Shine Yoga Sequence (via Vila)
                    1. Forward fold x10
                    2. Upward dog x10
                    3. Downward dog x10
                  2. Willie Mays Hayes x10
                  3. Imperial Walkers x20
                  4. Merican’ x40
                  5. Side Straddle Hop x30 (last x10 Double time)
                  6. Mosey around baseball diamond then to little tennis courts while doing some high knees and butt kickers.

                  The Thang

                  Slow it down, stay in cadence.
                  Slow & Steady Freddy
                  Slowing it all down. Taking some good breaths. Consistently moving. Staying cadence with those around you while you hold the position. All of this is part of doing life well and being in community, why not practice it here on occasion.

                    1. Legs (Tennis Court):
                      1. Indian Lunges around the court.
                      2. Bear Crawl Suicides with +5 Mercan’s in each line.
                      3. Slow Squats x30
                    2. Arms (Mini Workout Station):
                      1. Mosey to retaining wall below T-court, line up, do Line O’ Dips count up by twos to 10 at a time (start once the guy in front of you hits his first set, then the guy in front can rest in dip position until others finish, too)
                      2. Mosey to little workout area split up
                        1. Pull Ups x10 (get a friend if you need assistance);
                        2. Leg presses;
                        3. Mercan’s on the unstable platform;
                        4. Angle Ups;
                        5. Sitting Butterfly Machine.
                        6. Etc. depending on the number of PAX.
                      3. Mary @ starting parking lot.

                  COT

                  Last time I lead at the beginning of the month I talked about getting back to the basics, and this month it’s been really hard for me with lots of travel and tons of piling up at work. I get really distracted when the odds of accomplishing something that feels significant start piling up against me. I lose sight of the basics.

                  Two things I got reminded of recently are the Daily Office, or the practice of slowing down and allowing space to be present with your higher power, and the practice of Sabbath. Both of these are there to give us a true taste of freedom, and for me, this last month has needed those little things to keep drawing me back to faith.

                  It’s needed some harder things, too, like deeper struggles with lust and fantasy, higher levels of depressive tendencies, and anxiety at work. But by my God’s Grace those things now push me towards my higher power most the time, and many times it’s on my Sabbath when for no other reason sometimes than being exhausted I get a sweet taste of faith is really about. Not just rest, much less laziness, but the balance of allowing oneself to be truly used and then finding the in-clings of a job well done.

                  I’m far from mastering this balance, and this last month I’ve been reminded of that. But I have also found a deeper more sustained desire for that balance, and I’m encouraged by that. I hope you all will join me in seeking it more and more today and throughout your weeks.

                  Moleskin

                  We all need others besides us sometimes, so don’t leave anyone in the dust that’s trying.

                  News

                  See Slack for upcoming event announcements and details.

                  Recent Backblasts