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)

2MOM:

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

NOR/COR/COT:

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

Boat/Canoes

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

Round-up:

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

COR/NOR/COT:

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.