It was a beautiful day at the AO, and finally the warm weather is arriving in Wheaton. 4 PAX showed up for this mornings beat down, including the triumphant return of TBTF! (Archive, Katniss, TBTF, Banks) After the workouts have been amped up recently, YHC felt it was necessary to keep the pain train coming.
15x Tin Soldiers
We took a tour of AO Mastodon, but added a wrinkle that all bridges had to be crossed without using your feet. Most PAX chose Balls to the Wall to cross, but Katniss did get creative on bridge #4 and try crossing on top of the railing. Due to this wrinkle, we deemed the bridges “Hot Lava”, and thus the workout had a name!
We started with Route 121. Starting at a lamppost, do 1 burpee and then mosey to the next lamppost. Continue this and increase burpees up to 11, and then work your way back down to 1.
We then moseyed to the Dan Taylor stretch and completed Dan Taylors up to 8: 1 Squat:4 Lunges, 2 Squats:8 Lunges,…., 8 Squats:32 Lunges
Next we moseyed back to the trail and completed a set of 11’s. 1 Merkin: 10 Star Jumps (For Katniss), 2 Merkins:9 Star Jumps,…, 10 Merkins: 1 Star Jump
Then we moseyed back to the start and completed 4 rounds of Monkey Humpers
For Mary, we went around the circle and had each PAX call an exercise of their choosing:
15x Gas Pumps IC
25x American Hammer IC
25x Oblique LBC’s IC, 2x one for each side
Prayers for all of those who could not be there with us. Continued prayers as things begin to open to make the right decisions for our families and help us ease back into work, etc. and help us to find our new routines. Prayers and praise for E-learning coming to an end.
Today’s workout was hard, and not something that I would ever complete on my own without the other PAX there to push me. We have all gotten a little soft, both physically and mentally. It is good to get out there and push past our comfort zones and prove to ourselves we can do it. Putting the time in and pushing through the pain makes everything else we have to tackle in our everyday lives seem that much more doable. Keep your heads up men and keep moving forward. If you aren’t able to join us at the AO, keep pushing yourselves on your own until the world returns to a little more normality. Thankful for this group and the structure and change of pace it provides in our otherwise crazy lives.
It was a chilly morning at the AO, but 3 faithful PAX (Gummibear, Shiplap, Banks) showed up for what was billed as a simple ruck day. It is tough to follow a backblast as robust and colorful as the one Gummibear previously posted, so I will keep this one simple. We showed up, stretched on our own, and then rucked 3 miles, capping it all off with 20 Merkins for good measure. It was good to be out in the gloom with these other HIM and talk about whatever is on our minds as we were rucking, it represented a good break from all that is going on in our lives. Prayers for those who could not be with us, and for the coming week ahead.
It was a beautiful morning at AO Mastodon, and as weather is warming up, more legs are being shown off! 5 faithful PAX (Shiplap, Dovetail, Katniss, Captain Crunch, Banks) showed up to see what festivities were in store.
15x Tin Soldiers
10x Merkins IC
Burpee Mile – 12 Burpees, run 1/4 mile. Repeat for a total of 48 Burpees & 1+ mi run
Interval Workout – Intervals set up for every 2 min, complete the following exercises: Pull-ups, Burpees, Merkins, Dips. Start at 5, build to 10, and back down to 5. For a total of 80 of each. It should be noted that I heard several mumblings about wanting to puke in the middle of this…
Prayers for those who could not be there, for our country and everyone to keep their sanity in this time of need. Take advantage of the time at home with families to do things you have not done in a while. Thankful for this group to help bring some normalcy to our lives.
It was another sunny, but cold start at AO Mastodon. With Noodles having to man the home front, YHC had to step up and come up with a Q to do both Noodles and Leap Day Proud. Six faithful PAX (Archive, Captain Crunch, Katniss, Shiplap, TBTF, Banks) showed up for a morning that was no longer gloomy!
With it being leap day and all, YHC wanted to make sure all PAX were properly loosened up for what was for sure to be a jumping adventure!
15x Tin Soldiers IC
15x Mountain Man Poopers IC
25x Calf Raises IC
15x Merkins IC
We started off jogging the Archive mile and made multiple stops along the way.
Stop 1 – 10x Pull ups
Stop 2 – 25x Frog Jumps
Stop 3 – 10x Bropees (Burpee, but give a high five at the top!)
Stop 4 – 25x Squat Jacks
Stop 5 – 10x Power Hand Release Merkin (Merkin pushing your upper body off the ground as high as possible)
Stop 6 – Chilly Broad Jumps (PAX Plank while other PAX broad jump over them Indian Run style)
Stop 7 – 10x Pull ups
Stop 8 – Broad Jump Burpees (Went from 1 light post to the next)
Stop 9 – 15x Star Jumps
Stop 10 – 10x Pop up Merkins (Power Merkin pushing up to get hands and feet off the ground at the same time)
Stop 11 – Coupons
25x overhead press jacks (Jumping Jack lifting coupon overhead each time)
Thang #2:The Race
The PAX broke up into 2 teams, one of 3, one of 2 and performed leap frog’s across the tennis courts, completed a total of 25 Crunchy Frog and 25 Merkins Per PAX, and then leap frogged back to the start. The intention was to race multiple times, but the first one was so exhausting YHC called an audible and started a round robin Q
Thang #3: Round Robin Q
I know I am going to forget something here, but this is what I recall:
7x Welsh Dragons
25x Pickle Pointers
15x W Situps
25x Bicycles IC
1 Round Guantanamo
7,000 J Lo’s (Captain Crunch is a beast on these, I vote we change the name… I honestly blacked out somewhere in here)
25x Superman Raises
100 Mountain Climbers in low plank
It was a great Leap Day, and the group agreed that Noodles would approve. Prayers for Noodles and his family, Praise for Archive’s good news, and prayers for all of those who could not be with us.
It ended up being another beautiful morning at AO Mastodon and now that the sun is coming up earlier we get to see a nice sunrise as well! 5 Faithful PAX (Hotbox, Captain Crunch, Shiplap, Gummibear, Banks) all showed up to see what sort of crazy thing YHC came up with for our BC+ Tuesday workouts. YHC was feeling particularly creative and decided to try out a whole new routine on the unsuspecting PAX.
Mosey around the parking lot
25 SSH IC
15 Tin Soldiers IC
We completed circuits having one person be the pacer and all other PAX completed the exercises until the pacer was completed. The whole time, music was playing and when special songs came on, we stopped and completed the required exercise.
Circuit #1: We completed 2 times
25 Merkins w/ Sandbag – This was the pacer
Table squat to overhead press
Hodor’s w/ coupon
Circuit #2: We completed once
10 Burpees w/Sandbag – Named Sandy’s
Reverse Lunges off the picnic table
Alternating sandbag lifts to shoulder
Bodies (Drowning Pool) Complete a Donkey Kick when it says, “Let the bodies hit the floor”, complete merkins when it says “1,2,3,4” Plank all other times
Cupid Shuffle (Cupid) Complete a Merkin every time it says “Down” Plank all other times and move right left as directed
Flower (Moby) Squat down and hold when it says”Bring Sally Down” stand when it says “Bring Sally Up”
Tubthumping (Chumbawamba) Complete a Burpee when it says,”I get Knocked Down”, complete Side Straddle Hops all other times
Thunderstruck (ACDC) Hold plank and complete merkins everytime you hear “Thunder”
This was definitely a new workout and I appreciate the PAX indulging me in this one. Prayers for support for the family while Hotbox is travelling and for friends of Captain Crunch. Great Job today HIM!
It was another beautiful day at AO Mastodon, and 9 faithful PAX (Archive, Captain Crunch, Noodles, Hotbox, TBTF, Shiplap, Katniss, Jazz Hands, Banks) came out for what promised to be a beatdown not soon to be forgotten! It had been a while since 5 Alive resurrected itself, so YHC thought there was no better time than to feel alive than on a snow covered February morning!
15x Tin Soldiers
15x Mountain Man Poopers
10x Merkins IC
Thang 1: 5 Alive!
Run the short mile stopping at each lamp post until the Thang is complete
1st Lamp – 1 Burpee
2nd Lamp – 2 Burpees – this progresses up to the 5th lamp post and doing 5 Burpees
6th Lamp – 5 Burpees, 1 Merkin – The Merkins increase by 1 until the 10th lamp post
11th Lamp – 5 Burpees, 5 Merkins, 1 Star Jump – The Star Jumps Increase until the 15th lamp post
16th Lamp – 5 Burpees, 5 Merkins, 5 Star Jump, 1 Dive Bomber – The Dive Bombers increase until the 20th lamp post
21st Lamp – 5 Burpees, 5 Merkins, 5 Star Jumps, 5 Dive Bombers, 1 Squat – The Squats increase until the 25th lamp post
25th Lamp – The routine culminates with 5 Burpees, 5 Merkins, 5 Star Jumps, 5 Dive Bombers, and 5 Squats
From there, run the rest of the mile to the C.O.O.T.I.E.S.
For those of you counting at home, that adds up to the following:
65 Star Jumps
40 Dive Bombers
Thang 2: A Little Competition
The PAX split into 2 teams at 4 stations and completed the following, each PAX would complete 5 of the exercise at their station and then sprint to tag their team mate at the next station. We completed 2 rounds of each PAX completing all stations. The stations were:
Sprint up the hill and down the slide to the finish!
50x Flutter Kicks IC
25x each side oblique crunches IC
The lesson behind today’s workout is when you put your mind to something and focus you can do it. This was exhibited today through “I can do 5 of anything”, but this can be applied to everyday life when you keep moving forward and don’t quit! Prayers for health for Hotbox and Archive and for Jazz Hands to restore a little bit of normalcy to their lives. Great job today HIMs!
It was a snowy morning, but 6 faithful PAX (Noodles, Shiplap, Captain Crunch, Hotbox, Gummibear, Banks) showed for the beatdown. As YHC was planning the workout, I stumbled across a fully baked workout, so I decided to try it out. We completed the Nolan Richardson verbatim and finished right on time!
The Thang: Nolan Richardson
Aka “40 minutes of Hell.” Warm-O-Rama: Windmills (20), American Hammers( 20), Mosey (Around Ballfield). Routine: Partner 1 will perform each exercise denoted below as Partner 2 backpedals 50 yards, performs a ” Bobby Hurley” & jogs back to continue the exercise from the count accumulated by Partner 1. This will continue until the repetition count stated below is met. 1. Burpees (150). 2. Squats (300). 3. Big Boy Sit-Ups (150). 4. Little Baby Arm Circles (300). 5. Merkins (150). 6. Imperial Walkers (300).
Praise for Noodles Classes going well, prayers for focus, and for YHC’s wife going out of town for the next week.
It was another chilly day at AO Mastodon, but their was no wind, so it ended up being a great morning for an EC Beatdown. We had 5 brave PAX (Dovetail, Shiplap, Captain Crunch, Gummibear, Banks) put out their HC’s for today’s Extra Credit.
15x Tin Soldiers
10x Merkins IC
10x Mountain Man Poopers
We moseyed down the road in the AO until the end where we put the finish line for our upcoming competition, then we moseyed back to the parking lot for the festivities to begin.
We broke out into 2 teams and since Captain Crunch had obliged in bringing Bertha to the beatdown, we each had a 65# Sandbag to have some fun with. One PAX would clean and throw the sandbag forward as far as they can and then walk to it and repeat. The goal was to be the first team to reach the finish line at the other end of the road. While the one PAX had the sandbag, the others completed a round of 10x B.O.M.B.S (Burpees, Outlaws, Merkins, Big Boy Situps, Squats), then they ran to swap out with their partner on the sandbag. The partner without the sandbag ran back to the start line and completed 10x B.O.M.B.S. and repeat. Shiplap was a beast on the sandbag, so his team won. We then moseyed back to the parking lot to wrap up
Prayers for a good week, the group to continue growing, and praise for Gummibear’s new daughter.
Thanks to Gummibear’s prompting, 4 faithful PAX ( Dovetail, Shiplap, Gummibear, Banks) showed up for an EC Beatdown at AO Mastodon this morning. The weather was unseasonably warm, so the PAX quickly got after it.
15x Tin Soldiers
Run Around the Hill
Greta 1-2-3 – The PAX partnered up and completed as a team 100 Blockees, 200 Squat to Overhead Press, and 300 Kettle Bell Swings. While one PAX was working towards to the count, the other ran to the top of the hill and back.
Thankful for getting out with our brothers and prayers for those who were unable to attend.
It was another beautiful day at AO Mastodon and we had 7 PAX ( Archive, Noodles, Captain Crunch, TBTF, Ship Lap, Gummibear & Banks) show up for a Thursday morning thriller. In typical fashion, YHC did not have a fancy workout put together, but made sure it would be intense for all involved!
15x Tin Soldiers IC
10x Merkins IC
2x Karaoke runs
1 Mile run
Thang 1: Jacob’s Ladder
Run to the top of the hill, complete 1 burpee and run back down. Repeat with 2 burpees, finishing at a total of 7 burpees.
Thang 2: Upper Body Circuit
Circuit consisted of the following:
Derkins with Knee Tuck (20x)
Complete 1 round, then decrease Pullups by 1, Derkins by 2, and Dips by 3. Continue until down to 1 or time is called. Most PAX finished on the round of 6.
From there we moseyed to the flag and called it a day!
There was a general feel of gratitude for many things from the group as a whole. Prayers for Captain Crunch and family to maintain health, and for continued growth of the group.