Backblast: The ABC’s REDUX, 1/21/23, AO Mastodon

PAX: bumble, Captain Crunch, Crack, Hancock, Pink Drink, Short Circuit, Stock boy
FNGs: 0
Q: Crack
Count: 7

Warm-o-Rama: Motivators (7), Abe Vigodas (10), Tappy Taps (10), Bat Wings (10). At this point several of the PAX wondered if I was repeating Noodles’ workout from Thursday… Willy Mays Hayes (10)

Mosey w/ coupons to Hoffa
The Thang: The ABC’s

  1. Alligator Merkins
  2. Broad Jump Burpees
  3. Colt 45 – coupon curls, lower half, upper half, full
  4. Derkins – 10
  5. El Capitan – Deep lunges up Hoffa, touching hands to ground
  6. Foxholes at top of Hoffa – 10 (sit up, roll to merkin, flapjack)
    Mosey back down to Coupons
  7. Grave diggers – 10
  8. Hand-release merkins – 10
  9. Inch-worm bear crawl
  10. Jackhammers – 2 is 1 – 10
  11. Knerkins – Chuck Norris merkins – 10
  12. LBCs – 50
  13. Murder Bunnies – 25yds
  14. No Surrenders – 20
  15. Outlaws – leg circles – 10
  16. Plank Jack’s – 20
  17. Quiet – silent low plank 30 sec.
  18. Ranger Merkins – 20
  19. Star Jumps – 20
  20. Thrusters – 20
  21. Upright Rows – 20
  22. V-Up Roll Ups – 10
  23. Windshield Wipers – 10
  24. X-Cross Sit Ups – 2 is 1 – 10
  25. Yul Brynners – Carolina Dry Dock, Wide Merkin, Merkin, Ranger Merkin, Diamond Merkin, Crucible Merkin, Knerkins – 5!
  26. Zombie Crawl up Hoffa

Mary: American Hammers IC – 10, Flutter Kicks IC – 20, Crunchy Frog IC – 10


Coffeeteria: Good conversation about sports, bikes, and life at Tredwell Coffee

Friday the 13th, not so scary

Date: 1/13/23
AO: AO Ground Zero ( W. Liberty Dr. and S. Carlton Ave, Wheaton)
PAX: Banks, Beaker, Big Mac, Crack, Double Dip, Hershey, Humpty, Jolly, Katniss, Panhandle, Pool Boy, Stock Boy, Topham, Tortuga, and Pacecar (canine)
FNGs: 0
Q: Crack (really Pacecar)
Total: 14 human, 1 canine

Backblasting run club can make for very boring reading. What did we do? We ran. It was dark. Humpty didn’t think it was quite as dark as it had been previously. Even though it was Friday the 13th, we didn’t see anything scary. Maybe it was too early for the ghouls to be out?

On the Third Day of Christmas…

Date: 12/27/22
AO: #ao_mastodon
PAX: Captain Crunch, Crack, Dilbert, Hancock, Jolly, LeMond, Panhandle, SAGA, T-Bone, Tortuga
FNGs: 0
Q: Crack
Total: 10

Conditions: 5°F, partly to mostly cloudy, light breeze
GMI (Gloom Misery Index): 37

YHC decided to gift the PAX with one final Q for the year. Thoughts of ways to incorporate 3 French Hens crossed my mind for several hours last night, but alas, I couldn’t make it happen. Instead, we ended up with a classic Crack Q

Warm-o-Rama: SSH, Tappy Taps, Bat Wings, Michael Phelps

Thang 1: Our tour of the AO started counter-clockwise this time, in Bataan Death March style (last PAX drops and performs 5 burpees, then sprints to front of line). At the approximate half-way point we arrived at Dan Taylor Alley. This, of course, means Dan Taylors! After traversing the field in squat-lunge 4x pattern, we regrouped and continued our March. We arrived back at Hoffa right as YHC got to my second round of burpees, meaning all PAX got to perform 2 rounds.

Thang 2: The PAX counted off by 2’s, and separated into two groups. (Somehow we ended up with 6 Ones and 4 Twos. Not sure who couldn’t count…) The Ones started at Hoffa, bear crawling up to perform 10 burpees at the top. Meanwhile the Twos headed to the SHOP and performed 30 picnic table presses. The groups switched, and much mumbling was heard from both groups. Round two found PAX crab-walking up Hoffa, and round three saw them Bernie’ing up. Round three also switched things from table presses to atomic merkins.

Mary: With almost exactly 5 minutes remaining, the PAX circled up for American Hammers, Flutter Kicks, BBSUs, slow-cadence Merkins, and Crunchy Frog.

On the Second Day of Christmas…

Date: 12/26/22
AO: #ao_mastodon
PAX: Captain Crunch, Crack, TBTF, Tortuga
FNGs: 0
Q: Crack
Total: 4

YHC grabbed the Q spot at the last minute, and encouraged the PAX to “eat, drink, and be merry, for tomorrow we RUCK!” Apparently that scared away some of the usual Monday PAX, because only 4 HIM showed up. Fascinating, as it was 28°F warmer at startex than it had been on my previous Q! Practically t-shirt weather, right?

After a short warm-o-rama of SSH, Abe Vigodas, and Merkins in cadence, we headed out at a moderate ruck pace. The plan was to stop at various points along the route for PT, but the mumble-chatter was so interesting that we never did. We ended up with 2.5mi, including several ascents of Hoffa.
Mary: raised ruck flutter kicks IC to wrap things up

Coffeeteria followed at County Farm Bagels.

Baby, It’s Cold Outside!!

Date: 12/23/22
AO: #ao_ground_zero
PAX: Beaker, Hershey, T-Bone, Toto, Tortuga, Topham, Crack
FNG’s: 0
Q: Crack
Total: 7

Conditions: -12°F, west wind 26mph, gusting to 40mph. Wind Chill values around -30-35°F
GMI (Gloom Misery Index): 51

Thang: We ran (with the wind at our backs) to the downtown parking garage, where we ran laps of the ramps, up to level 4, around the top, and back down again. The return run back to the start point was brutal!

Moleskin: We often focus on family and gifts during the Christmas season, but there are many who don’t have anyone or anything. Think of those less fortunate than you this season and look for ways to help them.

5 of the PAX decided to warm up with Coffeeteria at County Farm Bagels.

Backblast: On Tour

Date: 12/3/22
AO: AO Mastodon
PAX: Archive, Berry (FNG), Bloomer, Captain Crunch, Cheetah (2.0), Crack, Hancock, Maniac, Stock Boy, T.B.
FNGs: 1
Q: Crack
Total: 10

It was a chilly 22 degrees at post time, with a 20mph wind out of the south. Gloom Misery Index = 20

Warm-o-rama: SSH, Tappy Taps, Arm Circles, Abe Vigodas, Michael Phelps

Thang 1: 11’s at the lightpoles (merkins/burpees)

Thang 2: Dan Taylors (up to 7)

Thang 3: Brief detour for some Mary – 20 BBSU, American Hammers IC – 20

Thang 4: Circuit of Cootees – Split into 3 groups.
Station 1: 5 Pull-ups
Station 2: 10 Atomic Merkins
Station 3: 15 Picnic Table Presses.
Performed 5 rounds

Mary: Ring of Mary, each PAX calls an exercise. Q said 10 reps, most everyone listened. Captain Crunch had to go to 15…


Several of us then headed to Tredwell for extended coffeeteria

More Coupon!

Date: 10/27/22
A.O: AO Mastodon
PAX: Sparrow, Spokes, Archive, Panhandle, Jolly, Hancock, Babe, Da Vinci, Tortuga, Dilbert, Stock boy, Wet Burrito, 8-Track, Pool Boy, T-bone, Big Mac, Majorette, Jan Hus, Dogear, Jailbreak, Maniac, Crack
FNGs: 0
Q: Crack
Total: 22

Warm-o-Rama: SSH – IC 25, Willie Mays Hayes – IC 10, Mountain Man Poopers – IC 10, Mountain Climbers – IC 10, Bat Wings – IC 10 ea (FW arm circles, BW arm circles, seal claps, OH claps), Merkins – IC 10, Michael Phelps – OYO

Thang 1: Coupon 11’s – rifle carry coupon between light poles, blockees (descending) and derkins (ascending)

Thang 2: Farmer Dora – teams of 3, PAX #1 farmer carry two coupons to light pole and back, PAX #2 Bernie to top of Hoffa and performs 5 burpees then mosey back down, PAX #3 works on reps. Rotate through the 3 stations. 100 hand-release merkins, 200 big boi situps, 300 squats.

Sadly, we ran out of time before we could get to Mary.

Moleskin: I recently listened to a podcast talking with PAX from Metro, one of whom is the AO Q for AO Silver Bullet. This guy is 82 years old and still gets up and works out! Stay motivated, get after it, and hopefully we can still be doing this when we’re in our 80’s.

Podcast link:

The Four Corners of Hoffa – AO Mastodon

Date: 2/5/22
AO: #ao_mastodon
PAX: @Crash@Captain Crunch (AJ)@Bloomer@Hancock@TBTF@Crack
FNGs: 0
Q: @Crack
Total: 6
Conditions: Clear, Frozen. 0*F at post time

SSH – IC 50
Tappy Taps – IC 10
Merkins – IC 10
Abe Vigodas – IC 10
Mountain Man Poopers – IC 10

Thang 1: Bataan Death March – PAX moseyed around the lake clockwise, last PAX dropped for 5 burpees then sprinted to front. All PAX got in two rounds of burpees by the time we reached Hoffa

Thang 2: The Four Corners of Hoffa – 4 pain stations, 3 at the bottom of the hill, 1 at the top. PAX moved from Curls for the Girls (25) to Derkins (25) to Thrusters (25), then ran up Hoffa for Burpees (10) before sledding or running back down. Five rounds were completed before time was called.

COT: Prayers for hiring process for new typesetter at Crossway, @Crack‘s M’s family after the loss of her uncle to a heart attack this week.

Moleskin: We have 0 guaranteed days on this earth, live each day with purpose.

BLACK DIAMOND – “These go to Eleven!”

These go to 11 / Spinal Tap: Image Gallery (List View) | Know Your Meme

Date: Monday, 10/11/2021
PAX:@8-Track@Archive,@Banks@Big Mac@Crack@Da Vinci@Katniss@Jolly
FNGs: 0
Total: 8

Conditions: A warm, 70 degree morning with a nice breeze
Warm-o-Rama: SSH IC – 30, Arm Circles (small forward, small reverse, large reverse, large forward) IC – 10 ea, Seal Claps IC – 10, Shoulder/Tricep stretch – 10 count ea, Tappy Taps IC – 10, Quad Stretch – 10 count ea, Merkins IC – 10Brief note: The plan was that all movement between Thangs would involve either Rifle Carry or Murder Bunny. This had to be changed after Thang 2 due to time constraints.

Thang 1: ELEVENS
Working from lightpole to lightpole around the west side of the AO, PAX performed Blockees and Decline Merkins (10/1, 9/2, 8/3,…, 2/9, 1/10). Movement between lightpoles was by Murder Bunny.PAX then moved from the end of Thang 1 to the ball field via Rifle Carry.

PAX performed modified Dan Taylors, substituting Thrusters for squats and weighted lunges for traditional lunges. Final station should have been 11 Thrusters, 44 squats.PAX then moseyed to the end of the road near the pool house.

Thang 3: THESE GO TO ELEVEN! (modified due to time)
The original plan was for this to be performed similar to 5Alive, where previous exercises are repeated at each new station. Due to time, it became just stations
PAX moved from lightpole to lightpole performing 11 reps of a set exercise at each station.

  1. Curls for the Girls
  2. Upright Rows
  3. Skull Crushers
  4. Overhead Presses
  5. Bent-over Rows
  6. Chest Presses
  7. Goblet Squats
  8. Kettle Bell Swings
  9. Grave Diggers
  10. Hodors
  11. Blockees

Time was called before any of the PAX got to station 10.

COT: Combined with the regular Monday crew, see the other backblast.

Moleskin: Murder Bunnying between stations takes a lot longer than YHC anticipated…

St. Crispin’s (a little early)

Date: Saturday, 10/9/2021
AO: #ao_mastodon
PAX: @Captain Crunch (AJ)@Crack@Crash@SAGA
FNGs: 0
Q: @Crack
Total: 4
Conditions: Clear, cool autumn morning, fog dissipating as the flags were planted
Warm-Up: SSH 30 IC, Arm Circles IC small forward, small backward, large backward, large forward (10 ea), Tappy-Taps 10 IC, Abe Vigodas 10 IC, Quad Stretch 10 count each leg
Thang 1: Stations – 3 rounds

  • Pull-ups – 15 reps
  • Atomic Merkins – 20 reps
  • Squats – 25 reps

Thang 2: East side 11’s – working from the traffic circle towards the pool, using the light poles. Burpees and merkins. End near pool building.
Thang 3: Dan Taylors – the PAX moseyed to Dan Taylor Alley, performed DTs from east to west.
Thang 4: The Tortuga Special – PAX moseyed to the monkey bars. Each PAX took a turn traversing the bars down and back while the rest held plank. Touching the ground required a restart.
Thang 5: Assault of Hoffa – as there was a large group of female Wheaton College students congregating at the top of Hoffa, the Q waited till near the end of the workout for this endeavor. The PAX performed reps at the base and then sprinted to the top.

  • 25 Merkins
  • 50 BBSU
  • 75 Squats

As expected, @SAGA was recognized by the ladies…

Mary: As we had 3 minutes left upon returning to the flags, YHC led us in American Hammers (25 IC), Flutter Kicks (20 IC), and Boat/Canoe for time.COT: prayers for recovery from surgery, upcoming surgery, other health concerns of the PAX and families.

Moleskin@Captain Crunch (AJ) closed us with Henry V’s St. Crispin’s Day speech from Shakespeare’s play, with slight adjustments. Read and enjoy:

O that we now had here
But one ten thousand of those men in England
That do no work to-day!

What’s he that wishes so?
My cousin Westmoreland? No, my fair cousin:
If we are mark’d to die, we are enough
To do our country loss; and if to live,
The fewer men, the greater share of honour.
God’s will! I pray thee, wish not one man more.
By Jove, I am not covetous for gold,
Nor care I who doth feed upon my cost;
It yearns me not if men my garments wear;
Such outward things dwell not in my desires:
But if it be a sin to covet honour,
I am the most offending soul alive.
No, faith, my coz, wish not a man from Tar Pit:
God’s peace! I would not lose so great an honour
As one man more, methinks, would share from me
For the best hope I have. O, do not wish one more!
Rather proclaim it, Westmoreland, through my host,
That he which hath no stomach to this fight,
Let him depart; his passport shall be made
And crowns for convoy put into his purse:
We would not die in that man’s company
That fears his fellowship to die with us.
This day is called the feast of Crispian:
He that outlives this day, and comes safe home,
Will stand a tip-toe when the day is named,
And rouse him at the name of Crispian.
He that shall live this day, and see old age,
Will yearly on the vigil feast his neighbours,
And say ‘To-morrow is Saint Crispian:’
Then will he strip his sleeve and show his scars.
And say ‘These wounds I had on Crispin’s day.’
Old men forget: yet all shall be forgot,
But he’ll remember with advantages
What feats he did that day: then shall our names,
Familiar in his mouth as household words,
Harry the king, Bedford and Exeter,
Warwick and Talbot, Salisbury and Gloucester, @Crash and @Crack@Captain Crunch (AJ) and our beloved @SAGA
Be in their flowing cups freshly remember’d.
This story shall the good man teach his son;
And Crispin Crispian shall ne’er go by,
From this day to the ending of the world,
But we in it shall be remember’d;
We few, we happy few, we band of brothers;
For he to-day that sheds his blood with me
Shall be my brother; be he ne’er so vile,
This day shall gentle his condition:
And gentlemen in Tar Pit now a-bed
Shall think themselves accursed they were not here,
And hold their manhoods cheap whiles any speaks
That fought with us upon Saint Crispin’s day.