10.19.2020 Monday Ruck Club

Paxs: Captain Crunch, Da Vinci, Hotbox, Panhandle, BigMac, Cookies, Sparrow, and Gummibear posted.

Warmup: 25 shoulder touches.

Thang:

Ruck once around AO.

5 Sets: 3 pullups & 10 Pushups (object was to go down slow on each rep with a three count)

Ruck Around Short Loop AO.

NOR/COT

Moleskin: I really like doing weighted pullups. Also 15 months ago when I started F3 I don’t believe I would have been able to accomplish sets of weighted pullups.

10.01.2020 “Ode to Shredtember”

It was the worst of times and it was the best of times. It was the worst of times because shredtember was over. And it was the best of times because shredtember was over. It has been nice to sleep in without threat of a point docked against you in a punitive manner. This week we perhaps are all a bit more productive at work, as we need not look at our phone every few minutes fearing that we may miss an EC session. However, this week our numbers are down as many of us miss such workout sessions on account of our new freedom. While others of us such as bigmac and wetburrito continue to call ECs, albeit wet burrito also partakes in sleep during such sessions.

As I said before, our numbers have been down comparatively, but not on this day. A large crowd gathered this day in the anticipation of who would be announced as Mr. Shredtember. Large crowds at times lead to mobs which at times leads to looting, and today was no exception.

To warmup we jogged in pairs through through the west end of the AO, sharing something that we have been working hard on as of late with our running mate. As we crossed the last bridge and approached our coupons, coupons that were planned to be the foundation of today’s q session, we were shocked, stopped in our tracks, and flabbergasted to realize that not one coupon was there. They had been pillaged. Somewhere, some 15 or so guys are working out with our coupons and laughing because they didn’t have to pay the $1.50 per block like we fools did. We contemplated calling the police, but didn’t want anyone to go to jail on our account.

We quickly collected ourselves and found our bearings.

Warm Up Part 2: we performed 7 motivators and 10 burpees.

The thang:

Split up into three teams.

Teams moved from six different stations beginning from the westernmost bridge and ending at the southern most bridge. Teams had to move utilizing the bear crawl, lunge, and crabwalk in between stations. The following were completed at the respective stations:

station 1: 30 burpees

station 2: 40 spiderman pushups

station 3: 50 jungle bois

station 4: 60 bouncing betties- jumping lunges

station 5: 70 imaginary block leg overs

station 6: 80 squats

Team one finished first and was able to knock out 18 pullups while waiting for the other teams.

NOR/COT: Many paxs were here today as the video will show, including an FNG, who is new no longer; Quarter. Great to have everyone here.

Shiplap and Archive announced the winner of shredtember. It was and it is Davinci. The block he was presented with is beautiful and glorious and a true work of art. We were all very much moved. We wanted to hug but did not, due to social distancing. Songs were sung, photos were taken, tapestry’s were painted. poems were penned, and a legend was born today. We also thanked the founder of the feast; shiplap, for making shredtember possible.

NOR/COT: When I asked for prayer requests, captain crunch scolded all of us for sleeping in so much during the past three days. No rest for the weary. Amen.

PS: Crunch in all sincerity thanks for holding the line. Wetburrito you were an animal at shredtember last month and if anyone deserves a fartsack it is you. Davinci I am very happy you won shredtember. Nice job to Tortuga as well coming in a close second.

EC 9:00pm Night Run 9.25.2020

Shamu and Gummibear arrived at AO Mastodan. The AO was a buzz of activity, with the tennis courts lit up and in full use, and cars set up through the various parking lots with a kind of tail gaiting hang out party going on. Sometimes I forget that there is a night life after 9pm.

The Thang: We set out on a run heading towards AO Tarpit. We ran 2.5 miles out and 2.5 miles back for a total of just over 5 miles at a 7:53m pace. I must admit the fog of shredtember has begun to cloud my brain. While it was a beautiful, almost summer evening, and we had good conversation, I felt as though we were running at a 6 mile pace. I was hoping at some point Shamu would volunteer that we walk or at least slow a bit, but he did not. He did not seem to be panting as I was. I was tired. I am tired. My feet were hurting from nothing in particular. I believe I asked Shamu to repeat something he had just told me about 10 different times. I was great company.

COT: Prayers for a family both Shamu and I know, as the mother health limitations. That God would bless them and be gracious to them.

EC 9.25.2020 Iron Pax Week 2 Make up.

5:30am on a beautiful Friday morning Wetburrito and Gummibear met at AO Tarpit for Iron paxs week 2. We were tired, as it was the end of the week and end of Shredtember. We were a bit groggy and perhaps slightly dehydrated from the AO Mastodan year three celebrations and festivities the night prior. We were a bit jaded with mankind’s fallen nature, after learning that the EC ruck accomplished last night would not count for any points, depite Shiplap stating that it would count prior to the ruck. We were a bit saddened for our once close friend DaVinci and his inability to understand what a real EC must entail and his Brutis like chess moves as of late. We were heartbroken for dear Tortuga and his pursuit of glory that may not be realized. However, despite all this we posted, and we worked. We did not complain that 2.5 miles away at the same time, some of our brothers were gathered and conducting a much easier EC, an EC organized after this one. No we did not judge them, not even once.

Thang:

Scoring: Total reps completed in 43 minutes.  

The time begins with the start of the 400m run and ends 43 mins later with your final rep. The total reps completed in 43 minutes is your final score.
*The 400m run does not count towards the rep total, but MUST be completed at the beginning of each round. 

WOD:
Place coupon at Shovel Flag.  Start timer.  Complete a 400m run that starts and ends at Shovel Flag (do not carry block)

Pick up block and complete 10 Thrusters at the Shovel Flag

Rifle carry coupon to cone A (please completely move beyond/around cone)

Complete 25 Decline Merkins at cone A

Rifle carry coupon back to Shovel Flag (please completely move beyond/around Shovel Flag)

Complete 10 Thrusters at the Shovel Flag

Rifle carry coupon to cone B

Complete 25 Blockees at cone B

Rifle carry coupon back to Shovel Flag

Complete 10 Thrusters at the Shovel Flag

Rifle carry coupon to cone C

Complete 25 Weighted Squats at cone C

Rifle carry coupon back to Shovel Flag

Complete 10  Thrusters at the Shovel Flag

Rifle carry coupon to cone D

Complete 25 Kettle Bell Swings at cone D

Rifle carry coupon back to Shovel Flag

Complete 10 Thrusters at the Shovel Flag

Rifle carry coupon to cone E

Complete 25 Vertical Block Presses at cone E

Rifle carry coupon back to Shovel Flag

Complete 10 Thrusters at the Shovel Flag

Rifle carry coupon to cone F

Complete 25 Alpos at cone F

Rifle carry coupon back to Shovel Flag

Complete 10 Thrusters at the Shovel Flag

**This completes one full round** 

Rinse and repeat for 43 minutes. 

Results: Wet Burrito posted an impressive 510 reps completing two rounds and finishing off with 25 manmakers. Gummibear completed 460 reps completing two rounds and the first round of thrusters.

NOR/COT: Prayers for Davinci and his ability to tell the difference between right and wrong and a true EC vs a fake one.

EC 9.24.2020: A Friend In Need

The night prior I had run into some discouragement as it appeared no one would HC for this EC. It is difficult for me to comprehend why this could be, as the EC was to begin at 4:45am; prime time for working out. To make matters worse, SAGA was sending me rude GIFs. I nearly canceled the EC, I felt like giving up on Shredtember, despite us being so close to the end.

Then, Hotbox, seemingly out of nowhere HC’d very late in the evening. Words cannot express what this gesture meant to one who had nearly given up hope on this EC.

I arrived at the AO a bit early, not wanting to arrive late or sleep in for a 4:45am EC session that I called. As I drove up, I realized that the morning could not be described as simply gloomy, but rather it was dark. Pitch dark.

The Thang:

Hotbox and Gummibear stepped off on a ruck around the AO at 4:45am. I must admit we had coffees in hand, but we were still working, we were rucking. In all we rucked two large loops around the AO plus a bit more. What were the other details you ask? What did we discuss? It was a wonderfully thought provoking discussion in all. We talked about “deep work”, “failure vs losing”, gravitas, work in general, and raising children. it was rather deep on a very applicable level. The morning in all was very beautiful and the temperature perfect. As we crossed the last bridge and stepped from the gravel path onto the brick paver parking lot, there was Divinci, preparing to begin his session….

NOR/COT

EC 9.19.2020 Iron Paxs Week 3 Makeup.

Seven Paxs met at 5:30am on a brisk saturday morning at AO tarpit. We conducted a quick warmup and then split into two groups; one of which conducted the iron paxs week three challenge and the other did a misc workout routine. There were a few surprises here, including a buzzer beater HC by Big Mac and Hotbox deciding to do ironpax, and Banks and Tortuga doing iron paxs week three for the second time.

Warmup: on Your own: stretching & jogging.

The group that did not do Ironpax was comprised of katness, Big Mac, and Gummibear. This group did the following workout:

Warm up: bear crawl from sideline to sideline and karaoke back.

Thang:

Rifle carry coupon 10 yards stop and do 10 thrusters, rifle carry coupon 10 yards stop and do 10 uneven push ups, rifle carry coupon 20 yards and do 10 hoders. Repeat 3 times.

We then went on to the track where we encouraged those competing in iron paxs. To offer encouragement we did 400 meters worth of lunges along the track. I am still a bit sore from these this morning.

We then went to a chest/tri station doing the following 3xs: 12 coupon extensions, 25 bleacher dips, 25 bleacher decline push ups.

We ended with running with the iron pax competitors finishing up.

The group that competed in ironpax was: Tortuga, Noodles, Banks, and Hotbox. Kudos to Hodox for finishing in sub 37 minutes! Also it was great seeing Banks and Tortuga do ironpax week three a second time. Banks took two minutes off his original time. Nice job to Noodles for getting this in. Lets have as many of us possible complete iron paxs this fall.

NOR/COT.

9.14.2020 EC Night Run

4 pax posted; Banks, Tortuga, FNG (Tesla)! , and Gummibear

7:45pm Set Start Time.

Thang: We went on a four mile group run heading south on West Street, east on Front Street, and then winding through the north Wheaton Neighborhoods surrounding the college and back home to AO Mastodan. Total mileage: 4.1 miles. Average Mile pace: 9:15 per mile. We also had the FNG tell us about himself midway through the run, so that we could marinate on the best name ideas while our brains were alert and invigorated by the run and cool air.

NOR/COT: FNG Tesla named.

Moleskin: It was great having three other guys show up to this on a whim. Running on late summer/early fall nights is hard to beat!

9.11.2020 AO to AO Night Run

Six paxs; Crack, Double Beef & Chedder, Shamu, Noodles, Tortuga, and Gummibear posted at 9pm for a night run of 6 miles. Originally, we had just three paxs HC, but within a few hours of the event we had three more HCs including Double Beef and Chedder HC’ing with a buzzer beater minutes before.

Warm up: 5 minute stretch followed by about a quarter mile jog

Thang: Run from AO mastodan to AO Tarpit and back. 6 miles. This was a group run that included several releases. It was awesome to see that we all came in under 54 minutes to complete this. Kudos to Noodles for coming in under 54 minutes having never run six miles before, with his longest run prior to this being 2 miles. Running 6 miles at under a 9 minute mile pace!

Cooldown: walk around parking lot and stretch on your own.

NOR/COT: Crack; time away from home for work and hosting students at his home. Noodles and all of us being thankful for a group such as this to be able to post at for a 9pm friday workout and push one another.

Moleskin: It really is awesome to throw out a friday evening workout event idea such as this and get such a good response.

9.5.2020 EC- Just Banks and Me.

In spirit and heart the Q was present at AO Mastodon at 05:20am ready for business. The Q’s body however, arrived at the AO slightly later; at 5:33am. As the Q drove up, no cars were visible in the parking lot. All was quiet, all was peaceful. The Q stepped from his vehicle, wondering if he would be alone today. As he looked around he noticed, leaning against a light pole, one solitary bicycle. About five feet away from the bike a man lay on his back, on the ground, his knees up, his head resting on the earth, his eyes cast heavenward, observing the vast and seemingly endless sky, and perhaps thinking how small one is in comparison to the universe. That man was banks.

Warm Up: Jog

Thang: Jog

Cooldown: Jog

Banks and I stepped off by jogging to get warm. The cool crisp air was intoxicating. The stillness on a Saturday morning, even starker then that of a weekday morning. We felt as if we were the only ones living, while the world slept on. As we headed south on west street, the sounds of lawn sprinklers could be heard. Crickets were still chirping their evening chants. We dominated the road, with no vehicles in sight.

For good measure, I kept banks on his toes so he would not be lulled into sleep by the sandman and the enchanting early morning sounds. I would tell him to turn at the very last second, and would often take turns unnecessarily. This was part of his training today.

We ventured out about 2.3 miles and then back again 2.3 miles. On the way back we were galloping passed Marianos, with the bakery smells wafting into our nasal passages, when just there was what appeared to be some form of an exercise group comprised of about 20 individuals, most of them women, who were standing near their vehicles. They proceeded to stare at us in a quizzical sort manner. It was a hard silent stare, and we were not sure what it was concerning. Perhaps they thought we were part of their group coming to join and them. Some things we shall never know. We continued on, undeterred. Up Main street, the sun was coming out, the city was starting to awake from its slumber, to slowly start its Saturday dance. The workers were setting up the french market. But we did not stop, we pressed on. We turned west on Prairie, and we knew home was not far away. There, just around that bend, AO Mastodon awaited us.

COT – Amen

9.1.2020 Interval Training with Shiplap.

 

It was another beautiful morning with hints of fall felt in every molecule. The gloom is getting hazier and the air is getting a little cooler with each day. A change is coming on, and it was felt in each pax’s soul. These ax gathered for this particular morning workout in numbers too large to describe here. It was wonderful.

Warmup: 

Jog over to coupons; each pax pick up a coupon and lay it along south side of hardball path facing the hill. Pax then formed a circle at base of hill without a coupon. 

Windmills 15 IC

Russian Soldiers 15 IC

50 IC Side straddle hops I/C (while we do these one each man will do one burpee, taking turns. As soon as the person to your left does a burpee you do when and recover and begin partaking in side straddle hops again). Burpee Dominos.

THE THANG: Intervals 

We will split into two groups, Group one led by shiplap and Group two led by Gummibear. With two stations in which the groups rotated inbeween every four minutes.

EACH GROUP had 3 MINUTES OF WORK AT A STATION FOLLOWED BY ONE MINUTE OF REST.

Station 1: Pull up Bars (Goal was to try and get through 15 rounds total in the 9 minutes of total work that you would have here throughout the workout)

3 Minutes of doing the following: 

5 pull ups

10 pushups

15 airsquats 

1 minute of rest where you rotate to the hill station. At four minute mark begin station 2. 

Station 2: 

Start just south of path facing hill. Each pax starts by laying down on chest/belly facing hill. Command is given to go and all pax sprint up hill and touch fence. Pax run back down to their coupon. When you returned to a coupon if you were not the last man you conducted coupon pulls until the last man returned. Once the last man returned the group leader gave command to rest. Everyone rested in laying down position for 20 seconds until group leader gave command to go, and then repeat race up hill. At the 3 minute mark stop, and walk over to the other station to switch. At the 4 minute mark you should be starting station 1. 

After each group had partaken in each station three times before returning to base of hill and circling up with coupons. 

Coupon Work Circle Up: 

25 Triple Crunches: When done lunge with coupon overhead. During this time shiplap entertained us with motivating words of encouragement.

25 Flutter Kicks I/C with Coupon overhead.

20 Leg Spreaders I/C with Coupon overhead. 

Mosey to return coupons. Circle up at the flag. Count off/NOR/ Announcements/COT. 

Moleskin: This was the first workout that a Q team was implemented in the schedule, as our numbers have grown. I really enjoyed working in a team with an assistant Q (Shiplap) and it was very helpful. It gives you a lot more ability to implement creative workouts that you could not potentially implements when you are a solo Q of a larger group.