11.25.19 – November Ruck Workout #2

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.

Warm-O-Rama:

  • 15x Abe Vigoda
  • 15x Slow 4-count squats

The Thang:

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

COR/NOR/COT:

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.

11.9.19 – Upper Body Blast

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

  • 7x Motivators
  • 15x Tin Soldiers

Thang 1:

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.

3 MOM

  • 20x LBC’s
  • 20x Oblique LBC’s to each side

COR/NOR/COT

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.

10.17.19 – Tour De Mastodon

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

  • 7x Motivators
  • 15x Tin Soldiers

The Thang:

We started off on the long mile and completed the following as we stopped along the way :

  • 10x Pullups
  • Suicides at the basketball courts
  • 12x Burpees
  • 12x Burpees
  • 7x Dan Taylors
  • 12x Burpees
  • 10x Pullups
  • 12x Burpees
  • Bearpees across the tennis courts
Everyone is in the picture, but the steam wouldn’t stop coming!!!

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

COR/NOR/COT:

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.

10.8.19 – EC HIIT Parade!

2 PAX (Captain Crunch & Banks) decided to venture out into the gloom for a little Extra Credit Tuesday workout! It was a clear and cool morning at AO Mastodon.

Warm-o-Rama:

  • Stretch OYO
  • 7x Motivators

Thang 1: HIIT Ladder

We moseyed to the pull up bars and began our ladder. It consisted of reps on a 1:50 pace starting at 5 reps of each exercise, going up to 10, and then back down to 5.

  • Pull-Ups
  • Burpees
  • Merkins
  • Dips

Any reps not completed in the cycle were tacked on at the end, but it totals 80 reps of each.

Thang 2: Sand Bags

Captain Crunch took over the Q at this point and we did some sand bag work.

  • 10x Side to Side Deadlifts
  • 10x Clean & Jerk
  • 10x Squat Jacks
  • 10x Shoulder to Shoulder
  • 10x Chest Press
  • 10x Skull Crushers
  • 10x Turkish Getups

I am not sure if I captured everything, but there were a lot of really tough exercises in there.

COR/NOR/COT:

Prayers for focus for the week and safe travels.

10.2.19 – Leg Day!

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!

Warm-O-Rama:

  • 7x Motivators
  • 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

  • Aiken Legs
    • 20x Box Jumps
    • 20x Squats
    • 20x Revers Lunges off wall
    • 20x Split Jacks
  • Bernie Sanders up hil
  • 10x Star Jumps
  • Lunge Down the Hill

The Finale:

Howling Monkeys around the circle 3x

COR/NOR/COT:

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.

9.23.19 – Ruck Day!

The rain finally stopped and it was a nice clear morning ITG for Ruck Day! After very few HC the night before, we were pleasantly surprised with 5 PAX showing up for the day, (Gummibear, TBTF, Banks, and surprise posts by both Noodles (Fresh off the arrival of his newborn son) & Captain Crunch (Just finished Growruck16 the day before)!)

The Workout:

We warmed up with Motivators and Mountain Man Poopers, then we rucked around 2 miles and completed 25x Merkins and 5x Dan Taylor’s along the way. We finished the workout with 3 sprints up the hill. (It was going to be 2, but Captain Crunch thought 3 was a better number)

COR/NOR/COT

Prayers for Noodles and his M as they adjust to life as parents, focus for the upcoming week, and fast recovery for Archive and Captain Crunch after the weekends shenanigans.

9.19.19 – Old Fashioned Beatdown

It was another beautiful day at AO Mastodon, and with the impending Growruck event and lack of HC’s our Q knew it would be a lightly attended event, so he decided to not do anything fancy and deliver an old fashioned beatdown for whoever decided to show up. Gummibear was the only other PAX to arrive, so the 2 of us set off for the workout.

Warm-O-Rama:

  • 7x Motivators
  • 15x Tin Soldiers

Thang 1:

We took off on a run around the AO, and completed a few exercises along the way:

  • 11’s – Merkins & Squats stopping at each lightpole. 1:10, 2:9,…,10:1
  • Monkey Bar Routine – 1 PAX cross the monkey bars and complete 3 pullups while the other completes 5 burpees.
  • Dan Taylors 8x – 1 Squat, 4 Lunges up to 8 Squats, 32 Lunges

Thang 2: Coupon Work

We then stopped at the faithful coupon pile and picked our coupon of choice and completed the following:

  • Hodor 30x
  • Colt 45’s
  • Bolt 45’s

Thang 3: The Finale

We put back our coupons and moseyed to the hill to complete a round of Jacob’s Ladder up to 7. (Run to the top of the hill: 1 burpee, repeat with 2 burpees, keep repeating until you get to 7.

COR/NOR/COT

Finishing right on time, our 2 faithful PAX gathered and said prayers for Noodles as he and his M are beginning their lives as parents, for Captain Crunch & Archive as they embark on Growruck 16 with the Naperville men, and for us all to stay focused in our daily lives and finish the week strong!

9.14.19 – Even or Odd?

It was another beautiful day at AO Mastodon, and our Q had 2 workouts planned in case there was an even or odd number of PAX. As we started our warmup, we had 4 faithful PAX, so we started down the path of the even workout. Suddenly Cats arrived and on to the odd workout we went, but then we all heard the usual Saturday morning screeching tires as Jazz Hands came speeding into the AO to put us back onto the even workout!

Warm-O-Rama:

  • 7x Motivators
  • 15x Tin Soldiers
  • 15x 4-Count Merkins IC

The Thang:

The PAX partnered up for a little Tortoise and the Hare B.O.M.B.S. Two sandbags mysteriously arrived at the AO, so two teams used those, and one used a regulation coupon. The PAX ultimately circled the Island-to-Island loop 3x completing a total of 25 Burpees, 50 Outlaws, 75 Merkins, 100 Big Boy Situps, & 125 Squats. We then gathered back up at the flag and finished strong with Captain Crunch’s favorite Old Ironsides (Boat/Canoe with American Hammers mixed in).

COR/NOR/COT

Prayers for Noodles and his M over the next few weeks as they welcome a new member to their family, Captain Crunch and Archive as they take on Growruck 16 next weekend, and Jazz Hands Mom and family as they prepare for her upcoming surgery. All photography and video evidence was captured by Captain Crunch and will be posted accordingly.

7.13.19 – There will be Burpees…

It was a beautiful, hot humid summer day. 6 brave PAX showed up knowing full well that they had burpees coming there way. This was my 1 year anniversary Q, so I knew I needed to make it a beatdown that won’t be soon forgotten.

Warm-O-Rama:

  • 7x Motivators
  • 21x Cherry Pickers
  • 10x 4-Count Merkins
  • 10x Burpees OYO

Thang 1: Bataan Death March

  • 5x Burpees, then run to catch back up. Each PAX did it twice

Thang 2: Burpee Extravaganza!

  • Bearpees across the tennis courts (1 Burpee, 4 Bearcrawls)
  • Mosey to the Exercise Equipment
  • 10x Burp-ups OYO
  • Mosey to Hoffa
  • Run to the top of the hill, 5x Hand Release Burpees
  • Run to the top of the hill, 5x Hurpees
  • Mosey to the other side of the grassy area
  • 10x Rochamburpees
  • 10x The Wolverine
  • Mosey to Coupon Island sans Coupons
  • 5x Yurpees
  • 5x Jackees

Thang 3: Mary

We rotated around with each PAX calling an exercise for the group

  • Banks – 50x 4-Count Flutter Kicks
  • Captain Crunch – Old Ironsides (Boat, Canoe, 10x American Hammer)
  • Archive – Bissyous – 20? (Yours truly was just trying to keep getting up…)
  • Too Big To Fail – Russian Twists – 20x 2-Count
  • Prince Eric – Cobra
  • Gummi Bear – Side Plank + 10x side dips

We moseyed to the top of the hill, completed 10x Merkins, and then moseyed back to the parking lot to finish out the workout.

COR/NOR/COT

Prayers for Archive in his new job search, Captain Crunch’s family health and for all of the brothers who didn’t make it out to join us today.

6.22.19 – No Legs

8 PAX including one FNG (Welcome Too Big To Fail!) showed up on a beautiful summer day for the regularly scheduled weekly beatdown. With the evening ruck on the Horizon, our Q promised to stay away from any leg exercises. The lesson behind today’s workout is that when you put your mind to it, you can do 5 of anything, just keep moving forward.

Warm-O-Rama (The Usual)

  • 7x Motivators
  • 15x Tin Soldiers

Thang 1: 5 Alive

  • Run the short mile stopping at each lamp post and adding on the rep count
  • 1st Lamp Post -> 1 Burpee, 2nd Lamp Post -> 2 Burpees… 5th Lamp Post -> 5 Burpees
  • 6th Lamp Post -> 5 Burpees, 1 Merkin…. 10th Lamp Post -> 5 Burpees, 5 Merkins
  • 11th Lamp Post -> 5 burpees, 5 Merkins, 1 Star Jump
  • 16th Lamp Post -> 5 Burpees, 5 Merkins, 5 Star Jumps, 1 Dive Bomber
  • 21st Lamp Post -> 5 Burpees, 5 Merkins, 5 Star Jumps, 5 Dive Bombers, 1 OHC
  • 25th Lamp Post -> 5 Burpees, 5 Merkins, 5 Star Jumps, 5 Dive Bombers, 5 OHC’s
  • Totals: 115 Burpees, 90 Merkins, 65 Star Jumps, 40 Dive Bombers, 15 OHC’s

The Finale:

  • 20x Pull Ups
  • 2 MoM – 50 4-Count Flutter Kicks

COR/NOR/COT

We welcomed FNG Too Big To Fail! Prayers for this evenings Ruck Event, Jazz Hand’s Wife and her new job, Noodles and his Baby, and safe travels for Toolbox and Panadero.