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.
With Christmas around the corner and the recent deluge of creative holiday themed beatdowns, your Q felt obliged to continue the trend. There was a full agenda planned, and the Q put out early for all PAX to be on time. All PAX (Even Gummibear!) showed up early and eager to hit the ground running. We had 5 PAX in total ( Archive, Noodles, Gummibear, TBTF, and Banks. Hotbox joined us for coffee!) for a surprisingly warm December day.
With a lot ahead of the PAX, the Q kept the warmup quick and to the point.
The Thang: 25 Days of Christmas
The day number represents the number of reps for each exercise. The Q brought along Christmas music, so all exercises were performed while singing along to holiday favorites!
Day 1 – 1 mile run AFAP ( The intent was to time for record keeping, but the Q fat fingered the stop watch so all PAX finished in an astonishing .6 seconds!)
Day 2 – Bearpees – distance between 2 lamp posts (2 rounds)
Day 3 – Hoffa Sprint – Sprint to the top and walk down (3 times)
Day 8 – Contra Burpees ( Increase merkins x1 each rep finishing at 1 burpee, 8 merkins)
Day 9 – Table Squat to overhead press (Lift one end of the table)
Day 10 – Table Curls
Day 11 – Table Shrugs
Day 12 – Abyss Merkins
Day 13 – Lunges (13 each leg)
Day 14 – Pullups
Day 15 – Burpees
At this point it should be noted that the wrinkle in the agenda showed up when “Flower” by Moby came on. All PAX stopped and performed squat and holds in sync with the song when it says “Bring Sally up, Bring Sally down” for the duration of the song. After this, it was back to our regularly scheduled program.
Day 16 – No Surrender ( 8 each leg)
Day 17 – Big Boy Situps
Day 18 – Dips
Day 19 – Broad Jumps
Day 20 – Hodor’s ( With Coupon)
Day 21 – Flutter Kicks (Coupon Overhead)
Day 22 – Merkins
Day 23 – Side Straddle Hops ( 4-count in cadence)
Day 24 – Squats
Day 25 – Manmakers ( It should be noted by this point, we ran out of time. The Q graciously offered as a Christmas gift to allow everyone to skip the last exercise, but the determined PAX did not want to quit. Archive suggested each PAX complete 5 for a total of 25, so we all chipped in and gave each other early Christmas gifts!)
At this point all PAX were effectively worn out and moseyed back to the flag. The Q was not able to take any pictures due to the packed agenda, but no doubt this one will be remembered for a while. Prayers for those interviewing and in the middle of job searches, for those who are travelling and will be travelling over the holidays, for good conversations and time to be spent with family, and praise for Noodles being accepted into his certification course.
4 faithful PAX (Noodles, TBTF, Hotbox, and Banks) showed up to the AO to start off this epic week of workouts the right way. The weather was clear and a balmy 35 degrees, so conditions were perfect to tackle the 2nd November Challenge workout.
15x Abe Vigoda
15x Slow 4-count squats
We rucked to the pull up bars and began the 300 WOD:
25x Pullups – To modify, you could do bent over rows with the ruck at a 3:1 ratio
50x Ruck Deadlifts
50x Ruck Merkins
50x Ruck step ups (25x each leg)
50x Ruck Overhead Floor Wipers (50x to each side)
50x Ruck Clean and Press ( single arm, 25x each)
25x Pullups – Same routine as before
After being properly gassed, we rucked a short mile and called it a day
Prayers for all who are travelling and who have family in town, also prayers to finish the short week strong. Praise for uplifted prayers being answered.
It was another beautiful day at AO Mastodon, and we had 8 PAX (Noodles, TBTF, Hotbox, Gummibear, Archive, Jazz Hands, Captain Crunch, Banks) show up for the promised upper body shredding. As an added bonus, the forecasted wind did not materialize, so with the sun shining thanks to daylight savings time, our PAX headed off for a beatdown in fantastic weather.
Warm-O-Rama: The Usual
15x Tin Soldiers
We started with a mosey through AO Mastodon completing the following exercises along the way:
Route 66 – Stop at each light post and complete 1 Burpee, increasing burpees at each light post until 11 are completed – 66 total burpees
Flat Tire – The PAX partnered up and performed a wheelbarrow followed by derkins in the following counts: 4 steps wheelbarrow, 1 Derkin; 8:2, 12:3,… finishing with 40 steps wheelbarrow and 10 Derkins. (This was definitely a challenge to complete and the PAX traded roles frequently)
Bataan Death March – Run in a line and the last PAX drops and does 5 Burpees, and then catches back up. We completed 1 round and finished at the C.O.O.T.I.E.S station (Shoutout to Captain Crunch for the naming rights)
Thang 2: Interval training
We completed sets of Pullups, Burpees, Merkins, & Dips. Starting at 5 reps each and increasing to 10 reps each in 2 minute intervals.
20x Oblique LBC’s to each side
Prayers for Jazz hands Mom on her upcoming surgery, his coworker, and for his knee to heal. Prayers for a strong week, and for TBTF to get good news about his job.
It was another beautiful morning at AO Mastodon and 5 faithful PAX showed up for a no frills beatdown. (Archive, Noodles, Hotbox, Captain Crunch, Banks). The sky was clear, but it was a bit chilly so we started off quickly and never let the intensity die down. Captain Crunch was a little concerned about moving on without his jacket, but I told him not to worry he would be warm in a second!
Warm-O-Rama: The Usual
15x Tin Soldiers
We started off on the long mile and completed the following as we stopped along the way :
Suicides at the basketball courts
7x Dan Taylors
Bearpees across the tennis courts
There was an entire inner loop of activities planned, but we were running low on time, so we then moseyed to Hoffa and completed the following:
Sprint to top of hill, 10x Star Jumps, walk back down
Sprint Bear Crawls to top of hill, 25x Monkey Humpers, walk back down
We then moseyed to the flag
We were all still out of breath, but were able to lift up some prayers. We asked for patience as Archive waits to hear on his job interview, that Noodles’s son’s test results come back positive and they are able to get him to eat better, and we asked for focus and discipline for all of us as we finish out the week strong.
After raining all night, the skies cleared at AO Mastodon, and 6 faithful PAX showed up for a leg day beatdown (Archive, Captain Crunch, Noodles, Gummi Bear, Cats(On a Thursday!) & Banks)! After feeling the burn all week from a Captain Crunch led good form extravaganza on Saturday, the pain had finally subsided and it was time to feel the burn again!
15x Tin Soldiers
15x Mountain Man Poopers
10x 4-Count Merkins
Thang # 1:
We ran the short mile and completed the following along the way:
Start – 25x 4-Count Johnny Drama’s
Stop 1 – 25x 4-Count Johnny Drama’s
Stop 2 – 20x No Surrender
Stop 3 – 20x Side Lunges
Thang # 2:
We completed all of the below 2x
20x Box Jumps
20x Revers Lunges off wall
20x Split Jacks
Bernie Sanders up hil
10x Star Jumps
Lunge Down the Hill
Howling Monkeys around the circle 3x
Prayers for Archive and his job interview, Noodles and his M to continue to have patience and find time to sleep, Cats for his upcoming presentation, and Banks and his M as they travel this weekend.