12.16.19 Ruck Day Circuits

5 Pax (Archive (QIC), Banks, Gummi Bear, Noodles, Triple X- welcome back!) rose for a circuit-based beatdown.

15 x Tin Soldiers

1 Round of exercise equipment circuit:
Between each station-
3 Hodors
3 Pullups
5 Stations-
10 x LBCs, Squats, Overhead Press, Dips, Ruck Sidepull

1 2 mile circuit.

COT- Prayers for a good week finishing out before the holidays, Noodles’ job interview, and for Gummi Bears’ neighbor kid who has had adverse reactions and was in the hospital.

11.4 Will Battle Hero WOD and Ruck

6 PAX for a very un-gloomy Monday (Archive (QIC), Banks, Captain Crunch, Gummi Bear, Noodles, TBTF). Daylight savings got to Hotbox’s 2.0s….

No WOR- straight to the good stuff:
10 rounds each
-10 Ruck Squats
-10 American Ruck Twists
-10 Ruck Push-Ups
-10 Ruck High-Pulls

1 Mile Ruck, We overachieved and did 1.6 miles at a 12:31 pace…

COR COT- Prayers for sleep and a good start to the work week!

10.12.19 Jazz Hand’s Revenge

On 10/12, 3 full-size PAX posted on a very chilly Saturday morning (@TBTF@Gummi bear, and @Jäzz Händz), while another (@Captain Crunch (AJ)) brought along his 2x 2.0’s, combining to what we’ll call a solid 4 PAX for the day (1/2 for Crunch, and 1/4 for each of his 2x participating 2.0’s, who actually did some workouts with us!)

The workout was as follows:          
”Seven & Ten & Two”
Diamonds & Dragons, v2.0

Thang 1 @ The Baseball Diamond
“7 of Diamonds”Start at Home Base. Each “round” (i.e. circle all four bases), you switch to the next exercise. Stick together at bases, hold for the 6.• Round 1 = 7x Burpees OYO at each base
  * Karaoke to each next base• Round 2 = 14x Squats IC at each base, PF (“proper form”)
  * Mosey to each next base• Round 3 = 21x Mountain Climbers OYO at each base
  * Broad Jump to each next base• Round 4 = 28x LBCs OYO at each base
  * Backwards mosey to each next baseYours truly grabbed a coupon and hit the path for “Crunch mile” counter clockwise.

Thang 2 @ Path by Diamond
“Baton” Death March
Modified “Bataan Death March”• PAX line up and begin moseying in a line for a “Crunch Mile”, CCW around the islands. The front-runner carries the coupon, last person in line stays back to do 5 merkins. The Merkin-doing PAX sprints up like tortoise and the hare style to front of mosey line (and taps trailing PAX on the way to stop, drop, and do 5x merkins) and takes coupon from the front-runner as new leader, and previous front-runner is now second in line.
• Sans the coupon, this is a very doable and normal exercise. With a coupon however, you need to enter beast mode, which @Gummi bear specifically did quite well.
• We did 1 loop around the islands while @Captain Crunch (AJ) stayed back with his 2.0s to prepare for the next workout and keep them warm in the car.Return the coupon and headed to the tennis courts.

Thang 3 @ Tennis Courts
Welsh Dragons: Enter the Dungeon
Bear crawl forward 4 steps, do 1 merkin, 1 plank jack, and tap the back of each shoulder 1 time. Repeat adding 1 rep to each exercise each time.• PAX did 10 reps of Welsh Dragons: i.e. last rep was finishing the stretch with 4 bear crawl paces, 10 merkins, 10 plank jacks, 10 shoulder taps per shoulder. The goal is to not release from planking position or drop to your knees. This was BRUTAL. “Modify as needed” was definitely utilized for this workout.

Mary (6MOM) @ Grass near Parking Lot
Ring of Fire (bear crawl version), two rounds per PAX as there were only 3 of us in the ring.COR/NOR/COT:coffee::doughnut: Coffeteria  :coffee::doughnut: 

10.7.19 Ruck Day Surprise

6 HIMs for a surprisingly (so said the PAX) hard driving Ruck Club day.

WOR- 10x Motivators (ruck off)

Thang 1- Grab coupons head to Hoffa. Alternate runs up hill with coupons and without. 10 thrusters each time PAX reaches bottom of the hill. #Mumblechatter died off pretty quickly.

Thang 2- 1 Archive Mile around the pond.

COR NOR- Welcome to Sparrow visiting from BHam Alabama. Archive (QIC), Sparrow, Captain Crunch, Banks, Gummi Bear, and Noodles posted. Prayers for Noodles return to work and Archive’s job application.

9.26 Time for Pain

5 PAX broke the gloom together for a post GrowRuck beatdown.

Archive (QIC) was fighting day 4 of a cold so I elected for a no cadence, no warm-o-rama beatdown.

1 Minute AMRAP each: Stepups, Shuttle Run, SSH, Jump Squats, Arm Circles, Plank, OHCs, LBCs, Merkins, Burpees.

2 Minute AMRAP each: Bear crawl, Bernie, Crab Walk, Lunge Walk, Sprint.

3 Minute Hold: Plank Position, Squat Position, Dolly.

NOR- Archive (QIC), Noodles, Captain Crunch, Banks and Gummi Bear.
COT- Prayers for Archive’s job interview, continued recovery for everyone who’s sick, thanks for Noodles 2.0.

8.8.19 4 Simple Things

4 Pax (Banks, Triple XXX, Noodles, Archive QIC) had a simple morning in the gloom.
7x Motivators
Thang 1-
Route 121
Escalating and descending burpees at the lampposts- up to 11 and back down.
Thang 2-
Flora 123
100 Merkins, 200 LBCs, 300 Squats all w/ coupons
Ring of Fire
Prayers for @Captain Crunch (AJ) out with the rat flu, and a good end to the week at work.

8.1 Hoffa Returns!

5 PAX for a misty and cool morning beatdown.

WOR- Capri Lap
In lieu of Motivators, lap around AO near flag. Stop at corners for 50x SSH 20x Ballerina Toe Squats 50x Arm Circles.

Failure to Launch
Hold Al Gore for 10 seconds, Tuck Jump on 1. Back down to Al Gore- Repeato

Mosey to Pull up bars
3 min AMRAP Pull Ups, Merkins, LBCs

Mosey to Hill
7th Heaven
3x to top of Hoffa:
Bear Crawl

At top 30x:
Mountain Climbers

Finished with 5 Burpees OYO and 5 Burpees in cadence.

NOR COT- Prayers for Noodles job and Archive’s application to Itasca. 20190801_053106_HDR20190801_060629_HDR20190801_055505_HDR20190801_054258_HDR

7.27 Dog Days of Summer

11 PAX (Archive QIC, Jazz Hands, Captain Crunch, Too Big To Fail, Noodles, Urkel, Apples, Elway, Ken Doll, FNG (Welcome Diva)) do not like dogs.

WOR- 7x Motivators

21x Ballerina Toe Squats

21x Mountain Climbers

Morning Salute- Moseyed along AO, each time a person crossed our path- 10 burpees, each time a dog crossed our path- 20 burpees. There were several dogs.

Thang 1-

Fire Drill at Wheaton North: On football field, circle up. High knees until pax calls out “fire”. Drop to ground, roll right, merkin, roll left, merkin. Back to high knees. Go until all PAX have called “fire”.

Millennial on Bleachers-

Run up to top of bleachers, run down again. 100 reps of the following: 1. Star Jumps 2. Lunges 3. Hand Release Merkins 4. LBCs 5. Flutters

Mosey back to flag. Ring of Fire.

NOR COT- Prayers for Good Hands’ nephew who was hit by a car, health and healing,  job search for Archive, upcoming 2.0 for Noodles.

7.11.19 Meet my friend Cindy

6 PAX (Archive QIC, Noodles, Tool Box, Too Big to Fail, Gummi Bear, Banks) met Archive’s friend Cindy.

7x Motivators
21x Ballerina Toe Squats

Thang 1
Cindy- 20 minutes AMRAP: 5 pullups, 10 merkins, 15 squats
For the first time- no mumble chatter for the first 30 of a beatdown.

Mile Run

Circle of Pain

COR NOR- Prayers for Noodles M, 2.0 and ongoing nursery project. Thanks for AC from Toolbox.

Short and sweet.