AO: The Green Room

When: 07/05/2022


Number of Pax: 2

Pax Names: Chick, Sumo,

Number of FNGS: 0

FNG Names:

QIC: Sumo

The BackBlast:

It was a balmy 26℃ this morning after Independence Day. We had a decent thunderstorm overnight which made for some wet roads and fun puddles. But it was a perfect morning to start with a trip to the Pain Cave. Sumo and Chick made it to the AO with plenty of time to spare before kicking off the beat down. Some mumble chatter took place, mostly around recruitment efforts and some great ideas were had. By that point it was the bottom of the hour and time to roll.


We managed a brief warm-o-rama with a few exercises to get warmed up:

SSH x 20 IC

Abe Vigoda x 10 IC (slow)

Good Mornings x 15 OYO (slow)

After the brief warm-o-rama we picked up our gear and moseyed to the playground for

The Thang

In honor of Independence Day and our brave PAX in the suburbs, we took a stab at the 1776 workout. Having less than 45 minutes to roll through the whole thing and with at least one of us with a bum knee, some modifications were made. However, we felt the pain and QIC definitely regretted it. That meant we were on the right track. The exercises went as follows:

Overhead Claps x 100 IC

LBC x 100 OYO

Dips x 100 OYO

Moroccan Nightclubs x 100 IC

Leg Scissors x 100 IC

Rows AMRAP (definitely not to 100 but a solid effort nonetheless)

Mountain Climbers x 100 OYO

Plank Jacks x 100 OYO

Shoulder Taps x 100 OYO

High Knees x 100 OYO

Butt Kickers x 100 OYO

SSH x 100 IC

Merkins x 20 IC

We tried doing back bends on the ropes in the playground but my body just wasn’t doing it. The ropes were putting pressure in places that pressure should not be applied and I couldn’t find a happy place so we skipped those.

At this point we had 35 minutes in and had to mosey back to the AO for Mary. Mary consisted of American Hammer x 100 IC with a rest after each set of 20.

QIC was definitely toast after this and happy to have another HIM there to pull him through.


We brain stormed a bit about recruitment. Some of the challenges we face include time-of-day (an immovable force), demographics (people waking up this early in this area are doing it because of a commute they have or because their work is already heavily blue collar) and not meeting people where they are. For example, recruiting with the fire houses is an excellent idea but we need to be mindful of where they are. They need to spend their own money on lots of odds and ends such as repairs (AC for instance), food, toiletries, furniture, etc. Maybe a 3rd F event to help them out with their needs will go a long way to helping get some of them out to the AOs. Also, there’s a cultural barrier there. We need to market ourselves as something “in addition to” and not a “replacement” of their existing world. That may go a long way. We can also use a lot of F3 business cards to leave around different places.

Words of wisdom: This came from Plato and while I mostly agree, I do have an issue with the beginning:

The man who makes everything that leads to happiness depends upon himself, and not upon other men, has adopted the very best plan for living happily. This is the man of moderation, the man of manly character and of wisdom. -Plato

I do not agree that there is no dependence upon others. It’s not sufficient enough for me to sit in my basement alone and follow the rest of those principles. We are a creature that needs community. Not in a codependent way but in a way that helps to foster and nurture our best self.



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