9/11 REmembrance BeatDown

7am 9/11/21 – A.O. Mastodon In honor of 9/11 we worked hard and spent time honoring those who lost their lives and talked about where we were when we heard the news 20 years ago.


Side Straddle Hops x 15 IC
Goof Balls x 20 IC
Abe Vigodas x 20 IC
Step ups on coupon x 20 IC
Air Squats x 20 IC

The Thang

The World Trade center was 110 stories or 2226 steps. Roughly 1.1 miles. We grabbed our coupons and walked/jogged around the 1.1 mile loop past Dan Taylor alley. Along the way we stopped and did the following work for each number represented. We did the shorter loop around the lack passing the pool on the 2nd time around.

AA Flight 11 (Murder Bunnies) – crashed into North Tower @ 8:46am. 92 people died (sit ups)
US Flight 175 (Side Straddle Hops with partner) – South Tower @ 9:03am. 65 people died (Air squats)
AA Flight 77 (Coupon Rows) hit Pentagon at 9:37am. 64 people died (push ups)
UA Flight 94 (Coupon Step ups) Passengers retook the plane & it crashed. 44 people died (KB swings)

2977 people lost their lives that day. We did two burpees or blockies at the base of Hoffa and then ran up and did 9 and then ran down and did 7 and then ran back up and did 7 more.

COT: Prayed for 9/11 victims and families. Captain’s extended family who has COVID, Haiti, Afghanistan, Hurricane recovery and families displaced

Moleskin: John 15:12-13 “My command is this: Love each other as I have loved you. 13Greater love has no one than this: to lay down one’s life for one’s friends.”

Pax: TBTF, Crack, Noodles, Cookies, Bad Debt, Jail Break, Dirty Laundry, Aloha, Bloomer, Captain Crunch

Partner Circuit – AO Mastodon, 8.21.21

Warm-O-Rama: Side Straddle hops -15, Mt climbers – 15, Abe Vigodas – 15, Merkins – 15, Air squats to the song “Bring Sally Up”

Thang 1: Partnered up. One partner runs while the other works. The run alternated between running up Hoffa and running around the two big trees by the outfield of the baseball field. The runners had to complete 10 big boy sit ups before returning.

The working partner did the following exercises in order for a total of 10 rounds apiece.

Exercises: Merkins, LBCs, Shoulder Taps, Lunges, Crunchy Frogs, Murder bunnies, coupon swings, curls, Monkey Humpers, Durkins,

Thang 2: To finish up with a mini Pearls on a String as we moseyed around the baseball diamonds and how to complete the following reps between partners. We stopped three times to complete 40 burpees, 100 air squats, and 100 Big Boy Sit Ups.

NOR: Captain Crunch, Tortuga, TBTF, Banks, Jail Break, Bad Debt, Wet Burrito, Bloomer (Q)

Moleskin: There is power in listening. Work today to be engaged and listen to those talking with you and to simply be present and listen to the silence of the day.

COT: Afghanistan, start of school

6.22.21 AO Mastodon – EMOM till the break of dawn.

Warm-O-Rama: The Usual

  • Leg swings x 10
  • March in place x 10
  • Lunge slides x 10
  • Plank Jacks x 15
  • Slow decent Merkins x 10
  • Arm Circles

The Thang:

We started off by running around the lake and back to the Hoffa.

At Hoffa we used the fences as start and finish lines at did the following:
– Bear crawl (10 arm reaches) then 4 push ups from one side to the other
– 3 Broad jump then 2 burpees from one side to the other
– Crab walk (10 reaches) then 5 big boy sit ups from one side to the other
– 4 Lunge walk then 5 air squats from one side to the other

20 Min EMOM (Every minute on the minute)

Each PAX chose their reps for each movement and completed them every minute for 20 minutes. If they have extra time then they are encouraged to add a rep.
– Push Up 4/5/6 reps
– Sit ups 4/5/6 reps
– Lunge walks 4/5/6 reps
– Burpees 4/5/6 reps


Moleskin – “Today I will do what others won’t so tomorrow I can do what others can’t.”

Prayers for Saga’s Knee and other’s injuries, Panhandle has 2 kids overseas, Jazz Hand’s friend in a coma.

7 PAX came out – @Panhandle @Bogo @Pandaexpress @Whittler @Babysitter @Cheetah (Janie Heth FNG) @Bloomer

Affirm It! 2.18.21 @ A.O. Mastodon

Bloomer’s 2nd Q

– Motivators
– Mountain Climbers – 15
– Merkins – 20
– Hilly Billy’s – 15
– Chinook Squats – 15

The workout today is called “Affirm it.” As we work out today we are going to be passing each other and performing various exercises. Sometimes when life gets tough and especially when you get tired, we can easily start to turn inward and focus on our self, our pains, our hurts, our feelings. When we do that we natural stop looking outward at others and will natural encourage each other less. Some of us are wired to encourage and affirm, while others of us struggle to affirm. So lets flex our affirmation muscles today. I want to hear you talk to one another. I want to hear men encouraging men. When you get tired and are in pain, look around encourage someone.

Romans 15:5 says, “May the God who gives endurance and  encouragement give you the same attitude of mind toward each other that Christ Jesus had.”

Break up into two groups at either end of the parking lot.
East workout location: Perform 5 Blockees (Burpee + Coupon)
Running between East and West workout locations PAX must carry coupon in a different way than before (i.e. Rifle, farmers carry, on shoulder, at waist level)
West workout location:

  • 20 Block Dips and 20 Coupon Swings
  • 20 Block Curls and 20 Coupon Squats
  • 20 Calf Raises and 20 Overhead Coupon Presses
  • 20 Merkins on Coupon and 20 Mountain Climbers
  • 20 Imperial walkers in the snow– hands on head, squat to knees and back up and 20 big boy sit ups
    If you complete the 5 rounds of 40 reps then start over and complete 10 reps for each exercise

Ended with 4 minutes of Mary – Partner up. One PAX performs American hammer while the other PAX does lifts legs 8 inches off the ground. When one person needs a break they say, “I need you.”

You just flexed your physical muscles and your encouragement muscles today. Put it into practice with those at work and with those in your home. Take up the challenge to affirm, put up and encourage your co-workers, your spouse, your friends, your kids. Say their name and name something particular to what you are observing.

1.12.21 “I need help” @ AO Mastodon

It was a nice crisp morning for Bloomer’s VQ. 18 PAX should up for the beatdown. Coupons were required.

The workout today was called “I need you,” because it is important for men to admit that we need other men in our lives. Not just to move heavy pianos or refrigerators, but we need to be accountable to other men and allow them to know what is going on internally. Ecc 4:9-12 says,

“Two are better than one, because they have a good return for their labor. If either of them falls down, one can help the other up. But pity is the man who falls and has no one to help them up. Also, if two lie down together, they will keep warm. But how can one keep warm alone? Though one may be overpowered, two can defend themselves.


  • 30x Arm Circles
  • 20x Side Straddle Hops
  • 15x Merkins
  • 20 Air Squats

Thang 1: 4 Min Partner Challenge

One person would do continuous burpees while their partner would do continuous air squats. If a person needed a break or was slowing down they would say, “I need help.” At that point they would switch exercises and continue until one of them said, “I need help.”

Thang 2: Be the Blade – As Iron sharpens Iron, so one man sharpens another.

Partners spread out around the circle parking lot with their coupons. One partner would run 1 lap around the parking lot circle while their partner would be completing the required exercise until their running partner return. Then they would switch places and complete the other half of the round. Once both partners completed the run and the required movement they would move to the next movement and work through the list accordingly. Partners were encouraged to verbalize the phrase, “I need you or I need help” when they transitioned.

  1. Coupon merkins
  2. Lunges with a coupon
  3. Coupon swings
  4. Big boy sit ups
  5. Shoulder press
  6. Curls
  7. Set ups
  8. Thrusters
  9. Side straddle hop
  10. Tricep extensions
  11. Murder bunnies

Thang 3: 3 Minutes of Mary

One person would do flutter kicks while their partner would do American hammers. If a person needed a break or was slowing down they would say, “I need help.” At that point they would switch exercises and continue until one of them said, “I need help.” The three minutes were brutal and switching easily went from 40-50 seconds a piece to 15-20 seconds or less by the end of the time.


We prayed for the return to school for kids and employees. The protection of our marriages for those who are married. Banks had a tough day ahead and a friend of a friend’s brother passed away.


Men, I don’t know where you are in your life or what is going on, but it is vitally important to have a friend who you can be honest with. Being gut level honest with one other person about what is going on (good and bad) protects your life. We protect your body by working out, but are we protecting our marriages, our hearts, our minds, how we parent, and our daily decisions with the same veracity.

Don’t be the man who battles life alone or walks through the dark night of the soul alone. Let a trusted friend into year heart and mind. Let your friend be a Blade to encourage and spur you on. You will save yourself a lot of hurt and pain and poor choices if you let someone know what is going on. It may be humbling or even humiliating at times, but it is totally work it. Your Blade can help protect you and keep you on the right path.

I encourage you to do the most MANLY thing you can do by sharing your weaknesses and short comings with a trust brother.