2.16.19 – One Q to Rule Them All

Saturday saw three of AO Mastodon’s PAX awaiting their Q in the brisk wind. After hitting the standard warm-up on their own, one resourceful PAX (Banks) decided today was a good time to break out the F3 Workout Deck they had purchased for just such an emergency. We Moseyed to the pavilion and proceeded to randomize our beat-down. After lucking out on the Ace pulls (for exercise, not reps) and turbo-ing through some cardio and ab workouts, some guy Q-drenalined his way into more bear-crawl than he could handle. Overall a good day and a well-rounded workout. Shout out to Archive for making it back to fighting shape after this week’s maladies.

COR/NOR/COT: Health, good spirits and recovery for 2/3 houses. Good, close relationships at home and hearts of service and personal courage.

Backblast, or it didn’t happen!

2.14.19 – Happy Cardio Day!

Thursday saw our Q once again whole minutes behind schedule. Thankfully the PAX already there saw him roll up before beginning a run around the park, and normal order resumed shortly after. Eager to try out his new idea on a human test subject, they settled in for a cardio heavy Valentine’s Day as the ice rained down from the trees.


  • Motivators ICx7
  • Windmills ICx15

The Indy 500:

  • 2 mi (the full “Ridgeway” this time) and SSH x 500 (sets of 50)


  • Ol’ Ironsides – (Boat/Canoe + American Hammer ICx10) x 2

NOR/COR/COT: Lifting up the business of life (home and work), and the weariness in the Crunch household. Prayer for a spirit of charity and encouragement to cover all.

Potential idea: The “Indy 5000” (an Indy 500 involving at least 3.1mi/5km). Named to scare people who have survived an “Indy 500” routine.

2.11.19 – Schrödinger’s PAX and the Birth of the Indy 500

With the Q rising in the gloom about 5 min before start time at AO Mastodon, the urge to fartsack was real. But fear of failing a posting PAX was once again the antidote to laziness. Hiking on the ruck and hurrying out the door, a 5-min late arrival let no one down but himself. Schrödinger’s PAX had already served his purpose, however, and with the momentum of his arrival, the Q kept rolling around the park. With no one to tell him how dumb his idea was, the first “Indy 500” was birthed.

Warm-O-Rama: (Jog to the park)

New Routine: Indy 500 – Define a loop (between .25mi and 2mi). Name an exercise. Run the loop, doing sets of the exercise at intervals. 500 reps or AMRAP until time.

  • this time: 1 mi loop, 500 squats (sets of 50, 2 laps, 2 miles covered overall)

NOR/COR/COT: Prayers for the unity and endurance of the F3 Wheaton team as they outlast the winter. Prayers for FNGs and those members who have been far afield this year.



2.9.19 – Divergence and the Solo Spartan

While F3 Naperville was mid-Convergence, Wheaton’s AO Mastodon crew went with a divide-and-conquer strategy. With Banks planning to make the trip down to Dark Tower and Archive and Avon holding down the home fronts, it fell to Capt. Crunch to keep the fire burning at Northside. With the ground too cold for the shovel flag to break through, it was braced against the fence on the hill-top, 9/11 style (minus any NYFD). Nothing left but to ascend the hill a 2.5 dozen times and light the beacons!


  • Motivators ICx7
  • Windmills ICx15

The Spartan:

  • Hill run + 10 Merkin at the top (x30) – (coupon carried for the first 10 and last 5)


  • Ol’ Ironsides – (Boat/Canoe + American Hammer ICx10) x 3

NOR/COR/COT: Prayers for the brothers converging, for the homes and communities that they shepherd and serve. Prayers for men to hear the voice in the wilderness and answer the call, however crazy.

Thought of the Day: Big commits are typically just a long string of small commits.

12.20.18 – The Solo Cindy

A slight mistiness to the air and a slow wake up saw our lone Q rushing to the park on a Thursday morning. He planted the flag a few minutes behind schedule, and realized his opportunity for a guilt-free overdose of stupid stuff. He rolled the (metaphorical) Dice of Discomfort and they came up Murph. After some standard warm-ups, he began the run.


  • Motivators x7 IC
  • Windmills x20 IC

The Thang:

  • Mile-run
  • Cindy (5 pull-ups / 10 Merkins / 15 squats)x10 in 10 min

It was about this point our hero was feeling pretty gassed, and rather than hit the diminishing returns of the 2nd half, he hit the 2nd mile. To motivate him through the legs, he threw in some Merkins…

  • Merkin Mile (25 Merkins after each quarter.)


  • Flutters IC x40
  • LBCs IC x50

NOR/COR/COT: prayers for the brothers, both at this AO and in the greater region and F3 nation; health in body, mind, and soul and a closeness with family and friends over the holidays. Prayers that the harvest would grow this year.

Heroes in the Half-shell

AO Mastodon saw 2 PAX post on a balmy (windless) 25 degree morning. Q was eager to break in his newly acquired Rucker, so they divided up the weights and settled in for some Tortoise and Hare.

Motivators IC x7 / Windmills IC x15

The Tortoise and the Hare B.O.M.B.S.: (Partners; one PAX does the exercise while the other carries the coupon (both rucks). Repeat until full rep count is met for each exercise (5 reps each))

  • Burpees (5) (25 total / each PAX)
  • Outlaws (10) (50 total / each PAX)
  • Merkins (15) (75 total / each PAX)
  • LBCs (20) (100 total / each PAX)
  • Squats (25) (125 total / each PAX)

Ran out of time in the Squats round, and returned to the flag for COR/NOR/COT.

Prayers for rest and getting back up to full strength, after the F3 Tough for Archive. Continued prayers for endurance and good attitude with family and holidays on the horizon at the Crunch house.


Passing Muster

In the absence of our AO’s fearless leader, 2 PAX met under a clear starry sky and a surprising amount of wind for the Beat Down of the day. Mostly prepared, but eager to get moving after the 40 degree shift in temperatures from yesterday, the PAX got after it. The plan was simple: warm-up, attempt the Murph, survive to the end.

  • Motivators IC x7
  • Windmills IC x15

The Murph:

  • The Loop (~1 mi)
  • Cindy: 5 pull-ups*, 10 Merkins, 15 Squats (AMRAP, or 20 sets in 20 min)
    • Final time: 17:22
    • *goal for the year – unmodified pull-ups
  • The Loop (~1 mi)


  • “Old Ironsides”:
    • Boat position – American Hammer IC x10
    • Canoe
    • Boat position – American Hammer IC x10
    • Canoe
    • Boat


Prayers for Archive’s return from his conference this week and Mrs. Archive’s endurance on the home-front. Similar prayers for Banks for the change to be present at home in this season, looking at a longer stretch of time without any work-related trips.

The Murph brought us almost all the way to time, so in lieu of the “KFC Double-down” exercises the Q had planned he invented a new “high-intensity cool-down” exercise. Pleased with the results of our Boat-Canoe / American Hammer standbys, he imaginatively sewed them together into an uncomfortable Frankenstein exercise, lovingly named after the USS Constitution. We all hope he learns some moderation in the future…


9/27/18 – Roll Call

With a bright moon and a bit of mist off the lake, 3 local PAX greeted the return of Chelms to our balmy, Northern AO. The Q was responsible for making sure his check-in gave him a good sense of what AO Mastodon brings on an average week, so we pulled out some old and new classics.

Motivators IC x7

Windmills IC x20

Burpee Mile

Triple “Kopeck” Nickle (Squats / Bernies / Monkey Humpers)

Colt 45s + Bears & Blocks – Banks vented his frustration(j/k) on a cinder-block, (ToDo: replace/glue)

Dips n’ Derks ICx15

Flutter IC x20

Dolly IC x20

American Hammer ICx20


COR / NOR / COT: Lifting up Scott in Wilmington and his family, having to struggle through medical issues separate from, but on the heels of hurricane trouble. Requests for rest in the midst of young parenthood, blessings on the group as they travel, work, and live.

Despite the Q’s penchant for overkill, the PAX hit it hard and kept it coming all the way through the end. Hopefully we all get a good stretch between now and Saturday.

9.15.18 – Welcome to Thermopylae

In the first decently cool workout day of the season, the Q decided to dial it up now that the humidity was out of the way. Archive clued him into the “Spartan” exercise, so he freshened up his historical knowledge and hit the 3 PAX that posted with a kinesthetic learning experience.

The Thermopylae Experience:

  • Motivators IC (x7) (Get Motivated)
  • Abe Vigoda IC (x14) (because a good warrior prepares)

The “true” Spartan: Like a regular Spartan, but on The Hill, and with your “Shield” (coupon). Oh, and pauses for history lessons after each 10 reps

  • 30x hill sprints (okay, trudges)
  • 300x Merkins

The PAX took it in stride and shouldered their shields. A brief breather for everyone at 10 and 20 reps for the Q to jaw on about the true events from the Battle of Thermopylae and the crazy guys who held the line to their last breath. (Fittingly, they made their last stand on a hill.) The Q had other things planned but somewhere between the coupons and the history lessons the time just flew by. Next time we’ll up the pace…

NOR/COT: Prayers for families and the PAX who lead and serve them, that we would be courageous, disciplined and ready to sacrifice for things greater than ourselves.

Roots + Ruck – 8/18/18

Two PAX posted on Saturday to cap off a muggy week properly. #EmbraceTheSuck

Looking forward to some events in the next two months, it was time for a weigh in, so they dusted off the “Roots” backblast. Ruck and shovel-flag in hand set to work. The ruck was traded between the PAX to slow down the runner in Catch Me If You Can runs between workouts.

Q-school Warm-a-Rama:

  • IC x 10 (Merkins / Mt. Climbers / Peter Parkers / Squats / Imp. Walkers)

Thang #1:

  • Jacob’s Ladder (w/ Burpees of course)
  • Benches (Jump ups / Derkins / Dips ) x 10… then x15

Thang #2:

  • IC x 10 (Flutters / Dolly / Rosalita / American Hammer)
  • Suicide Bear Crawls followed by 10 squats, then 20 squats
  • Base Running (partners) Merk./Squat/Imp.Walkers


  • Playground 25 pull-ups / 50 merk / 100 squats


Lifted up Archive at work and home to fill his role as leader and servant in turn in each area. For Crunch’s house that the weekend would be well spent in preparation for the start of school for everyone on Monday. Prayers for the brothers in the Diaspora.