9/13/21 – AO Mastodon: Ruck + IPC

18 PAX showed up for a modified version of the “You do You” Monday workout. 13 chose to post early (0515 startex) in order to have plenty of time to complete this week’s IronPAX Challenge, and 5 chose to strap some weight on and ruck around the AO.


After a brief Warm-o-Rama (SSH IC – 20, Abe Vigodas IC 10, Arm Circles IC – 10F, 10R, Michael Phelps OYO), the IPC group headed to the base of Hoffa where YHC had measured out the required 160ft distance.

Thang 1: IronPAX Challenge – Week 2: 4 Rounds for time
Round 1: 8 burpees, sprint to other end, 8 burpees, sprint back, repeat for total of 11 sets of burpees. Total of 88 burpees.
Round 2: 8 Squrls (squat curl combo), block carry to other end, 8 Squrls, block carry back, repeat for a total of 11 sets. Total of 88 Squrls.
Round 3: 88 Overhead presses, Rifle Carry block to other end, 88 Overhead presses, Rifle Carry back. Total of 176 OHPs.
Round 4: 88 X-Factors, Bear Crawl to other end, 88 X-Factors, Crawl Bear back. Total of 176 X-Factors. (most PAX chose to Crawl Bear first, then Bear Crawl back)

Thang 2:
Since we finished so “quickly,” @Tortuga helped YHC decide that we should run up Hoffa. So we did. Twice. The second time up we circled up for some You-Call-It Mary. We went around the circle with each PAX calling out an exercise to perform for 5 reps. Time was called, and we collected our coupons and moseyed back to the flag.

The Ruckers arrived at the flag at about the same time. They finished with about 2.5mi total distance.

COT: @Cookies (ruck), @Minnie (ruck), @Bloomer (IPC), @Big Mac (IPC), @8-Track (ruck), @Hotbox (IPC), @Jolly (IPC), @Zoro (IPC), @SAGA (IPC), @Panda Express (IPC), @Sparrow (IPC), @Panhandle (IPC), @T-bone (IPC), @Jailbreak (Ruck), @Tortuga (IPC), @Shiplap (IPC), @Banks (IPC), @Crack (IPC, Q)

ao mastodon, 9/4/21

Since our Weasel Shaker kindly reminded me Friday afternoon that I was on Q for this workout, the creativity was not flowing. Regardless, I think we managed to find a solid workout in the midst of our wandering. 15 PAX showed up to explore the AO with me.

Warm-o-Rama:
Side-straddle Hops IC – 25
Tappy Taps IC – 10
Arm Circles IC – 10 small forward, 10 small reverse, 10 large reverse, 10 large forward
Merkins IC – 10
Michael Phelps OYO while Q explained Thang 1

Thang 1 – Bataan Death March
PAX started to mosey clockwise around the AO. Last PAX in line dropped and performed 5 burpees then sprinted to the front. Repeat. We worked our way to Dan Taylor Alley in this fashion.

Thang 2 – Dan Taylors
PAX spread out across the width of the field, and then headed east performing Dan Taylors (1 squat, 4 walking lunges, 2 squats, 8 lunges, 3 squats, 12 lunges, etc.) until we reached the east end of the field.

Back to Bataan Death March – we continued our trek around the AO, stopping at the COOTIES station

Thang 3 – Station work
The PAX split into 3 groups. Each group started at one of the three stations, then rotated. The group at station 1 dictated when to rotate.
Round 1: Pullups (20 ea, 100 total), Atomic Merkins (AMRAP), Picnic Table Presses (AMRAP)
Round 2: Merkins (50 ea, 200 total), Dips (AMRAP), Super Mario (picnic table step-ups, AMRAP)

Thang 4 – Mary Hoffa
(At this point YHC was making things up on the fly, so the following may not be 100% accurate…)
PAX moved to the base of Hoffa and spread out.
Round 1: 50 Big Boi Sit-ups, run to top of hill, 50 Little Baby Crunches
Round 2: 50 American Hammers (2=1), run to top of hill, 25 WWI sit-ups
Round 3: YHC does not recall what reps were done, but all PAX were required to Bernie up the hill.

Time was called, PAX headed to the flag.

COT: Archive, Bad Debt, Captain Crunch, Cookies, Crash, Da Vinci, Dirty Laundry (FNG), Heist, Jailbreak, Jazz Hands, Minnie, SAGA, TBTF, Wet Burrito, Crack (Q)

Doughnuts kindly provided by Captain Crunch (penance for arriving late?) and Tortuga

Friday Run Club, AO Ground Zero, 8/27/21

It was a humid morning, and the gloom is returning. Not quite full dark at post time, but almost time to break out the headlamps.

8 PAX posted this morning for a slowish run. After the usual disclaimer, we headed north and west on the Prairie Path. The PAX split into 3 groups, with YHC, Dooley Dog, and Panda Express in the lead. We made the turn at 20min, and finished with 4.5 miles.

CoT: Toto, Panda Express, Panhandle (respect!), Big Mac, Tortuga (respect!), Cheese (respect!), 8 Track, Crack (Q), Dooley Dog.

Back to School – 8/14/21, AO Mastodon

18 PAX (including 2 FNGs) posted this morning for K-Pop’s last workout before heading off to college.

Warm-o-Rama:
Side Straddle Hops – IC 30
Tappy Taps – IC 10
Shoulder/Tricep Combo Stretch – 10 count each arm
Abe Vigoda – IC 10
Merkins – IC 10

Thang 1: Elevens!
PAX moseyed around the short loop, stopping at each light pole. Starting with 10 burpees, 1 merkin, working to 1 burpee, 10 merkins.

Mosey to playground

Thang 2: Billy Madison
Since K-Pop is heading off to college, we needed to remind him of all the years of school he’d already completed…
Each “grade” consisted of a lap around the base of Hoffa followed by an “exam” which consisted of 12 reps of the given exercise. The previous “grade” exam was added to the new grade each time.

1st Grade: Little Baby Crunches
2nd Grade: Air Squats, LBCs
3rd Grade: Merkins, Squats, LBCs
4th Grade: Flutter Kicks (4=1), Merkins, Squats, LBCs
5th Grade: Big Boi Sit Ups, Flutters, Merkins, Squats, LBCs
6th Grade: Lunges (2=1), BBSUs, Flutters, Merkins, Squats, LBCs
7th Grade: American Hammers (4=1), Lunges, BBSUs, Flutters, Merkins, Squats, LBCs
8th Grade: Mountain Climbers (4=1), AHs, Lunges, BBSUs, Flutters, Merkins, Squats, LBCs
9th Grade: Ranger Merkins, Mountain Climbers, AHs, Lunges, BBSUs, Flutters, Merkins, Squats, LBCs
10th Grade: Dips, Ranger Merkins, Mountain Climbers, AHs, Lunges, BBSUs, Flutters, Merkins, Squats, LBCs
11th Grade: Atomic Merkins, Dips, Ranger Merkins, Mountain Climbers, AHs, Lunges, BBSUs, Flutters, Merkins, Squats, LBCs
12th Grade: Burpees!, Atomic Merkins, Dips, Ranger Merkins, Mountain Climbers, AHs, Lunges, BBSUs, Flutters, Merkins, Squats, LBCs

Sadly, none of the PAX were able to complete high school. Maybe next time the Q will leave out the Elevens to make room for the final grades?

Final Thang: AYG run up Hoffa, hold Al Gore for the 6.

CoR, NoR, CoT: Crash, K-Pop, Tortuga, Doublemint, Pick-a-Brick (FNG), Banks, Jolly, Jailbreak, TBTF, Bloomer, Cheese, Bad Debt (FNG), Noodles, Minnie, Wet Burrito, SAGA, Sparrow, Crack (Q)

Run Club – 7/9/21

After a week of hot, humid weather, the chill of the gloom was a welcome change. 10 PAX plus our four-legged buddy posted for run club this morning, some nursing the after-effects of what sounded like a fun 2nd F evening at T-Bone’s last night.

The Thang: Run
We headed north by northwest on the prairie path, starting all together and slowly splitting into 4 groups based on speed. At the halfway point (~5:55am) we turned around and headed back. The fast group ended up with 5mi, and the slowest group with 4.5mi.

NoR: Tortuga (respect), Dr. Phil, Cheeese (respect), Da Vinci, Whittler, Babysitter, T-Bone (respect), Jolly, Katniss, Crack, Dooley Dog (Q)

“Squats and Other Stuff” – AO Mastodon, June 12, 2021

10 PAX showed up on a humid Saturday morning to find out if we could actually do “just” squats. Mumblechatter earlier in the week got YHC thinking. Recently we have gotten into the habit of doing exercises like “Mucho-lego” that include the squat, but aren’t just squats.

Warm-o-Rama:
Side-straddle hops – IC 25
Tappy Taps – IC 10
Abe Vigodas – IC 10
Merkins – IC 10
Mountain Man Poopers – IC 10
Arm Circles – IC 10 each small forward, small reverse, big reverse, big forward
Michael Phelps – OYO

We started with a mosey around the short loop, finishing at the base of Hoffa.

Thang 1: 11’s on the hill (Heartbreak 11’s?)
The PAX lined up across the the base of Hoffa. Exercises were air squats at the bottom, merkins at the top, starting with 10 squats, 1 merkin, and working to 1 squat, 10 merkins.

Due to the heat/humidity, YHC called an audible on the plans, and we headed to the shade.

Thang 2: Pain Stations
The PAX split into 3 groups. Group 1 headed to the COOTIES, group 2 headed to the swings, and group 3 headed to the SHOP.
Rounds 1&2: Pull-ups (10 ea), Atomic Merkins (20 ea), picnic table presses (15 ea)
Rounds 3&4: Dips (20 ea), Big Boy Sit-ups (20 ea), Picnic Table step-ups (20 ea)

The PAX then retraced their steps back around the short loop to the flag for some Ring of Fire

Each PAX chose an exercise, performed 1 rep. Going around the circle, each PAX then increased the rep count by 1 until it came back to the original PAX, who finished with 10 reps.
K-Pop – merkins
Wet Burrito – flutter kicks (4 count)
Reels – Big Boy Situps
SAGA – Burpees (modified to AMRAP, start after the previous PAX has completed 1 rep)
Bloomer – Squats
Da Vinci – LBCs (SAGA style)
Jailbreak – mountain climbers

COT – Crash, Jailbreak, Da Vinci, Bloomer, SAGA, Reels (FNG), Wet Burrito, K-Pop, Crack (Q)

Coupons and Legs – 4.17.21 – AO Mastodon

After too much work travel over the previous 2 weeks, YHC was itching to get in a good beatdown. Naturally, the best way to do this (aside from attending a Shiplap Q) is to lead your own! It was a brisk 40 degrees at post time, so warm-up was important.

It had been a while since we reviewed the 5 tenets of F3, so we started the disclaimer with them:

F3 is free of charge
F3 is open to all men
F3 is held outdoors, rain or shine
F3 is led in a rotating fashion by the participants
F3 always ends with a Circle Of Trust

Warm-o-Rama:
Side-straddle Hops – 25 IC
Abe Vigodas – 10 IC
Tappy Taps – 10 IC
Merkins – 9 IC
Arm Circles IC – 10 each forward small, backward small, backward large, forward large
Michael Phelps OYO

Thang 1: Coupon 11’s
With coupons, the PAX mosey to first light pole, then perform 1 derkin and 10 blockbees
Mosey to next light pole, increase derkin count by 1, decrease blockbees by 1
Continue until count is 10 derkins, 1 blockbee
Mosey to the base of Hoffa, abs for the 6

Thang 2: All about the Benjamins
PAX line up on one side of the base, facing SHOP. Exercises were split between “Coupon” and “no Coupon.”
Curls for the Girls – 25
Walking lunges to the other side of field (approximately 40 for YHC)
25 squats
Walking lunges back to coupons
Overhead Presses – 25
Walking lunges to other side of field
Hand-release Merkins – 25
Walking lunges back to coupons
Abs for the 6

Thang 3: Circuit Breaker
As we moved so quickly through the previous exercises, YHC had to go off-script to finish the hour.
The PAX split into 3 groups with either 3 or 4 PAX in each group.
Group 1 headed to COOTIES, Group 2 headed to the swings, Group 3 stayed with the coupons
Each group had to complete the following before rotating to the next station:
Station 1: 10 pull-ups per PAX
Station 2: 20 Atomic Merkins per PAX
Station 3: 20 Thrusters per PAX

Each group was able to complete 2 full circuits before time was called.

Name-o-Rama:
Cap’n Crunch, Tortuga (respect), Bloomer, Double Beef’n’Cheddar (hate), Jailbreak, JazzHands, Too Big To Fail, SAGA, Babe, Crash (hate), Crack (Q)

After the normal COT, we spent some time lifting up Bloomer and his family as they prepare for his 2.0’s upcoming surgery.

3/27/2021 – The ABCs Revisited – AO Mastodon

Partly because he wasn’t feeling very clever, and partly because he enjoyed it so much the first time around, Crash decided that we would revisit a beatdown from last November on this bright morning. As the creator of the workout (and the Q’s father), YHC was excited to see what my 2.0 would do.
8 HIMs showed up, at least one of whom had just come from the “morning” beatdown at AO Tar Pit.

Warm-O-Rama:
Goofballs IC – 10
Tappy Taps IC – 10
Bat Wings IC – forward arm circles, backward arm circles, seal claps, OH claps 10ea.
Michael Phelps OYO while the Q described the “thang”

The ABC’s
1. Alligator Merkins across the base of Hoffa
2. Broad Jump Burpees back to starting position
3. Colt 45 – coupon curls, lower half, upper half, full – 15 reps of each, 45 total
4. Derkins – 25
5. El Capitan – Deep lunges up Hoffa, touching hands to ground
6. Foxholes at top of Hoffa – WWI sit up, roll to plank position, merkin, flapjack, repeato 25x

mosey back down to the base of Hoffa

7. Grave Diggers – coupon between legs, lift up to shoulder (like shoveling dirt), back to btw legs, flapjack, repeato 20x
8. Hand-release merkins – 25
9. Inch-worm bear crawl across the base of Hoffa
10. Jackhammers – jump squats
11. Knerkins – Chuck Norris merkins – 25
12. LBCs – 50

return to coupons at start position

13. Murder Bunnies – 25yds
14. No Surrenders – 25
15. Outlaws – leg circles – 25 each direction
16. Plank Jack’s – 50
17. Quiet – silent low plank 30 sec.
18. Ranger Merkins – 25
19. Star Jumps – 25
20. Thrusters – 25
21. Upright Rows – 25
22. V-Up Roll Ups – 25
23. Windshield Wipers – 25
24. X-Cross Sit Ups – 25
25. Yul Brynners – each rep consists of 1 of each of the following: Carolina Dry Dock, Wide Merkin, Merkin, Ranger Merkin, Diamond Merkin, Crucible Merkin, Knerkins – 5 total reps

Sadly, we ran out of time before reaching Z, so no zombie crawl up Hoffa like the first time.

COT: Crack, Rainbow Bright, Tortuga (respect), Double Beef ‘n’ Cheddar (hate), Cap’n Crunch, Too Big To Fail, Cheese, Crash (hate, Q)

3.17.2021 – AO Tar Pit – St. Patrick’s Day Special

Today’s Q was focused on remembering the man, the myth, the legend that brought us shamrocks, leprechauns, and a green Chicago River. 15 PAX showed up to walk the way of St. Patrick (Tar Pit style).

Warm-o-Rama:
Motivators – IC
Tappy Taps – IC
Bat Wings – IC (forward arm circles, backward arm circles, seal claps, overhead claps)
Abe Vigodas – IC
Michael Phelps – oyo

While the PAX finished loosening up with their Michael Phelps, YHC gave a little history on the real St. Patrick. Born in the late 4th century AD to wealthy British parents, he was kidnapped at the age of 16 by Irish raiders and taken to Ireland (likely County Mayo near Killala). He spent 6 years in captivity there.

Thang 1: Slavery – to remember his time in captivity, the PAX performed the following exercises, then ran to the top of the ramp, performed 20 merkins, and then returned to the base. A total of 6 trips.
10 Blockbees
20 Goblet Squats
20 Thrusters
20 Upright Rows
20 Kettle Bell Swings
20 Grave Diggers (1 rep = both sides)

Thang 2: Escape to Freedom – Patrick was able to escape from his captors and trekked the ~200mi across Ireland and back to Britain. To remember this, the PAX went for a Scout Run around Lake Ellyn.

Thang 3: Study for the Priesthood – Upon return to Britain, Patrick began studying the Christian faith and, after ~15 years became a priest.
25 Coupon Curls
25 Overhead Presses
25 American Hammers (1 rep = both sides)

As time was running out, the PAX were unable to recreate Patrick’s return trip to Ireland to minister to the Christians and witness to the unbelievers.
Instead, we finished with 1 minute of Big Boi Situps AMRAP.

Name-o-Rama: Shiplap, Whittler, Gummi Bear, SAGA, Beaker, Katniss, Hotbox, Panhandle, Big Mac, T-Bone (respect), Da Vinci, Babe, Tortuga (respect), Banks, Crack (Q)

Moleskin: One thing to remember about St. Patrick the man: when he returned to Ireland, his focus was to minister to the small population of Christians who lived there as well as witness to the unbelievers. As we go about our days, we need to remember that our calling is not just to those who don’t know, but to those who do as well. Continue to lift up and support your brothers as you speak into the lives of those you interact with.

Run Club – 2/26/21, Ground Zero

10 PAX (plus one four-legged companion) posted on a clear, crisp morning for Run Club.

Warm-o-Rama: Stretch OYO while the last few PAX arrived. Jog south along Carlton towards Childs St.

Thang: Childs St. Hill – PAX separated into several groups running at different paces. We ran west along Childs to Woodlawn, then turned around and went back up the hill to Carlton. While not steep, the hill provided a good workout. YHC took the lead (surprisingly) and the group completed 5 laps.
Total mileage ~ 4.5mi

Name-o-Rama: Jolly, Shiplap, Gummi Bear, Tortuga (respect), Shamu, Katniss, T-Bone (respect), Noodles, Da Vinci, Crack (Q), Dooley Dog.

CoT: Prayers for Bloomer’s son, Jazz Hands’ friend Brian, Gummi Bear’s mom, Noodles mother-in-law, Da Vinci’s church