Author: barrett42013

Tortuga, Gummi Bear, Crack and Katniss hit AO Tar Pit under a full moon for some EC run club / burpees at the usual 5:30 slot.

W.O.R: Motivators (7X), Tappy Taps, Quad stretch, 5 burpees.

Run thang: Mosey around Lake Ellyn on the short path, stop for 50 burpees at the boat house. Continue for another mosey around the neighborhood until the traffic and bikes threatened safety in the gloom. Headed back to the high school where we proceeded to the stairs.

Stairs: Run up all stairs, 10 merkins, run down hill, 10 squats. Repeat 5X.

Hit another ~.75 mile run around the lake and took the long way back to the parking lot where we knocked out another 50 burpees.

~3 miles and 100 burpees + some stairs. A successful EC!

COT: Prayers for tough work weeks ahead for Crack, his M and kids. And Thanks for Gummi Bear’s successful test to snag his Michigan real estate brokers license.

An impressive 22 PAX joined for this Saturday’s beatdown at AO Mastodon. Big Mac, Panhandle, Banks, Jazzhandz, Da Vinci, Archive, Captain Crunch, Wet Burrito, Tortuga (respect), Shiplap, Crack, K-pop (hate), Hotbox, Nickerdoodle, Smokey, Noodles, Bloomer, SAGA, Crash (hate), Double Beef and Cheddar (hate), To Big To Fail, Katniss (Q).

WOR:

7X Motivators
Hand release merkins X 25
Squats x 25 IC
*Grab a coupon, head to base of hoffa

Thang: Heads or Tails?
*Partner up

Reps and Time – those are the two ways we structure our exercises. One will win, we don’t know which until the coin flip at the end of the morning (Heads for reps, tails for time). You and your partner must yourself on both, not knowing which will win

For each round: Each partner team must perform the Round’s coupon exercises. When each partner finishes they may begin the bonus exercise and try to rack up as many reps as possible before starting the round’s run. Only the bonus exercise reps count for the total.

—Round 1—

10x Manmakers
20X Hodors
30X Overhead press
40X Kettle Bell Swings
50X Squats

Bonus: Hand release merkins
Run: Tree and back

—Round 2—

10x Manmakers
20X Hodors
30X Overhead press
40X Coupon Swings
50X Squats

Bonus: Squats
Run: Poolhouse and back

—Round 3—

10x Manmakers
20X Hodors
30X Overhead press
40X Kettle Bell Swings
50X Squats

Bonus: Burpees
Run: Big mile (later shortened to Hoffa Bridge > Parking lot > Hoffa due to time)

COT:
22 is an incredible number of PAX for a gloomy Saturday, especially after 12 had just completed an 8-mile ruck. Way to hang in there men.

Prayers for rest and sleep for those not getting it right now. Prayers for Tortuga’s wife as she adjusts to life back in the U.S.

Following the workout we were treated to some wet burritos from Mi Casa courtesy of…Wet Burrito.. And some coffee and donuts thanks to Captain Crunch and M. Big thanks men and M’s for treating us so well. We’re thankful on this third anniversary of F3Wheaton to have such incredible engagement and such a solid group of HIMs. Let’s keep it going!

Thirteen motivated PAX leapt out of bed this morning and donned a ruck sack for a Monday Ruck Club at AO Mastodon dubbed “Doing hard things with weight on your back”.  Shiplap, TBTF, Banks, Gummi Bear, Sparrow, Da Vinci, Big Mac, Double Beef’n’Cheddar, Panhandle, Taco Bell, Wet Burrito and Katniss all in attendance. (And shout out to Archive for nailing his IPC Week #1!!)

Warm-o-rama:

Ruck get-up: 5 each side (10 reps)
Squats: 20 IC
Merkins: 30
Landmine chest press: 12
**Ruck hold IC for time** (remember your time)

 Mosey until Q gets tired. Brisk pace.

………………….

 Mosey until Q gets tired at brisk pace (from parking lot out to Dan Taylor Alley)

First station: 2 rounds
Partner A: 30 Merkins
Partner B: Plank until partner A is done then switch.
Hold Plank until all groups are done

…………………

Mosey until Q gets tired, at brisk pace (from Dan Taylor Alley to base of Hoffa)
Second Station: 1 round
Partner A: 10 Burpees
Partner B: Al gore w/ ruck sack in front of you
Hold Al Gore until all groups are done

 **Ruck hold IC for time** (try to beat your first time)

Mosey until Q gets tired. Brisk pace.

…………………
Walk back to parking lot. Cheer on Archive as he braves IPC Week #1 (way to go Archive)
Third Station: 1 round
Partner A: 50 Ruck Curls
Partner B: Landmine chest press
Hold Al Gore until all groups are done

**Ruck hold IC for time** (remember your time)

……………………

Mosey around Hoffa and back to same spot in parking lot for COT
**Ruck hold IC for time** (last chance to beat your first time)

……………………
COT: Remember to check the AOMastodon thread for details about Shred-tember.  Prayers for families shifting into school year and kids as they go back/acclimate to home schooling. Be with any struggling with anxiety, depression, or who are just plain stuck in a rut from quarantine – that they get out, get moving and feel some relief from it.

Moleskin: Remember that the mind fails long before the body does! I take comfort in that when I feel like more has been thrown at me than I can handle. You’ve got more in you than you think.

An impressive (17? PAX joined at the AO for an extended Saturday beatdown, some following a Banks EC beatdown shortly before!

Today’s workout was called “Friendly Fire” – named after a semi-friendly, semi-competitive Thang 2 routine that pit partner against partner.

Warm-0-rama
7X motivators
Arm Circles (B and F)
10 Tappy taps

Thang 1: 11’s via lightposts
Start with 1 burpee, 10 merkins
End with 10 burpees, 1 merkin

Thang 2: Friendly Fire
Partner up! Equal speed/strength.
P1 exercises. Keep your count
P2 runs the hill and back (bear crawl and other variants thrown in for pain)
Switch
Once both have run and exercised, reveal your number of reps to your partner.

Winner planks, loser makes up the difference with the makeup exercise.

Exercise/Makeup

1. Merkins/Merkins
2. Curls/LBCs
3. JumpSquats/Big Boy Situps
4. Blockbees/Flutter kicks
5. Overhead press/lunges
6. Monkey Humpers/LBCs
7. Star Jumps/Crunchy frogs
8. American Hammers/Diamond Merkins

Finale:

John Cusack your coupon around the hill and back to its home.

You-call-it Mary round. 50LBCs (sparrow), flutters (SAGA), E2Ks (Pele), Leg raises (Hotbox)

COT:
Prayers for family and friends of Crack and Saga for loss of close friends
For Crack’s daughter as she heads down to school
For all grappling with the decision to return their kids young/old to school – your decision is the right one.
For any struggling with anxiety and restlessness  – that they find needed peace.