Backblasts

8.6.2020 Dan Taylor Lives Here

Another beautiful crisp morning at AO Mastodan with a good showing of 14 Pax.

Warm Up:

50 Side Straddle Hops I/C & 50 Mountain Climbers IC. Mosey

The Thang:

Mosey around AO stopping a few times to perform the following:

Station 1: 75 overhead Arm Claps IC and then the following:

10 push ups and rotations, 25 jump squats, 10 spiderman push ups, 20 bouncing betties, 10 reverse push ups.

Station 2: 75 flutter kicks I/C & then the following:

10 push ups and rotations, 25 jump squats, 10 spiderman push ups 20 bouncing betties, 10 reverse push ups.

Short sprint to back hardball path. Followed by Dan Taylors up to 10/40 split.

Finish at the base of hill for one sprint up the hill & back.

NOR/COT: Several paxs traveling next week Prayers for safety.

Moleskin: God is good all the time.

8.5.20 – EC: Exploring Lake Ellyn

It was a cool and beautiful morning at Lake Ellyn. 8 1/4 (Gummi Bear made a brief showing) PAX showed up for an EC beatdown! Your QIC was perplexed planning todays Q – Do we see the new location, or have a beatdown to remember. With some of the mumble chatter I was hearing I decided to do a combination and altered my Q slightly.

PAX : Banks, Captain Crunch, Archive, DaVinci, TBTF, Noodles, Sparrow, Shiplap, 1/4 Gummi Bear

Warm-o-Rama: Moseyed over to see a nice view of the lake and away from civilians, 25 SSH IC, 15 Goof Balls IC, 10 Big Arm circles forward IC, 10 Little Arm circles backward IC, Leg spread – hamstring stretch straighdown and then walked over to each leg. Another brief mosey around the pool house and to the Hilltopper! (Lake Ellyns Hill – Thanks Noodles)

Thang 1: PAX broke up into 3 groups to accommodate for the width of the hill. OYO sprint up the hill, do 10 merkins, job down the steps too the base. Rinse and Repeat counting down the merkins to 5. It was a solid 15 minutes of continues movement.

Thang 2: A brief job around Lake Ellyn which is slightly under a mile – Thanks for the milage Captain.

Thang 3: PAX broke up into 3 groups. 2 groups of 3 and 1 group of 2. Partner 1 would clean and throw the sandbag while Partner 2 complete B.O.M.B.S x 10 reps each exercise. When partner 2 was finished he would run to his partner and they would switch. Most groups were able to complete 2 sets of B.O.M.B.S. for each parnter.

Mary: 61 Flutter Kicks IC, 61 Butterfly LBCs

NOR/COT: A brief description of social loafing and the power a great leader has in minimizing social loafing to get the most out of the team. We prayed for Noodles, his M, and 2.0. We also prayed for all the HIMs in the group that are having sleep issues. We are praying for Banks company and that the changes coming bring a brighter new beginning. Finally, we gave God praise for our health and ability to workout and be apart of F3.

8.4.2020 – Race Day!

It was another beautiful morning at AO Mastodon and surprisingly there was a little bit of a chill in the air! 14 PAX (That’s right, 14! – Archive, Captain Crunch, Hotbox, Poutine, Sparrow, Shiplap, DaVinci, Saga, Chaser, Crack, Gummibear, Banks, and 2 FNG’s, welcome YoyoRabbit and Sweet Treats!) showed up for today’s beatdown. YHC wanted to get a little creative and create a competition that still gave the PAX a great burn, and from some of the Mumblechatter, it sounds like I succeeded!

Warm-O-Rama:

  • 7x Motivators
  • 15x Mountain Man Poopers IC
  • 15x Merkins IC

The Thang: Races!

Race #1 – the PAX all went and grabbed coupons and moseyed to the start of the trail. From there we broke up into 4 teams, 2 teams of 3 and 2 of 4. The first PAX would start by completing 5 Blockees, and then sprint to the next light pole. The other PAX would space out on the trail ahead at the next open light pole. When the first PAX gets to the next light pole, the PAX there begins their set of 5 blockees. The first PAX continue on to the first open light pole and waits for their teammate to get to them to repeat the exercise. We went around the inner loop finishing at the hill.

Race #2 – Keeping the same teams, the PAX moseyed to the C.O.O.T.I.E.S. area for another race consisting of the following:

  • 5x Pullups
  • 10x Derkins
  • 10x Table press
  • 10x (yes 10 Sparrow) jump ups

The PAX would complete the exercise and then sprint to the next PAX on their team. We completed 4 round.

Race #3 – Bearcrawl Inch Worm – The PAX would hold plank and the next PAX would bear crawl to the front of the line Indian run style until we got back to the coupons.

Mary – 60 Flutter Kicks IC

COR/NOR/COT:

Prayers for flattening the curve, for all of those going back to school and preparing for students to return, and for Archive’s M as they enter the 3rd trimester. I was really proud of the group this morning, and the energy each PAX brought to the table. Continue to do hard things and accelerate forward, great job men!

8.3.20 Titan Pull Ruck Day

PAX rolled up with sandbags (@SAGA@Captain Crunch (AJ)@Gummi Bear@Sparrow@Shiplap@Crack@Banks@Noodles@Da Vinci and @Archive QIC) for a no miles Ruck Day. Inspired by some sweet sandbag drags on YouTube the Q set out to work heavy.WOR
15x

  • SSH
  • Merkins
  • Squats
  • Hammers
  • Getups

THANG 1
Split into groups of 3-4 (depending on if you count 9 like the Q or 10 like everyone else)
DRAG RACE- 1 PAX does sandbag drag to tree and back while rest of Pax does AMRAP of:

  • 1 arm rows
  • Hammers
  • Clean and Press
  • OH Squats

Titan Pull
All three sandbags (~180 pounds) attached to a tow rope. 1 Pax pulls load around shrubs while other Pax AMRAPs the following:

  • OH Flutters
  • Merkins
  • Ruck Swings
  • OH Dolly
  • Shoulder to Shoulder Thrusters
  • HODORs
  • Plank
  • Getups
  • Curls
  • Burpees

10 exercises for 10 HIMs. Almost like I planned it that way.COR/NOR/COT — Prayers for @Crack s daughter settling into college, @Noodles finishing strong at work, and sleep/rest for all Pax (looking at you @Jäzz Händz)

Backblast – Saturday 8/1 Bootcamp: “Friendly Fire”

An impressive (17? PAX joined at the AO for an extended Saturday beatdown, some following a Banks EC beatdown shortly before!

Today’s workout was called “Friendly Fire” – named after a semi-friendly, semi-competitive Thang 2 routine that pit partner against partner.

Warm-0-rama

7X motivators
Arm Circles (B and F)
10 Tappy taps

Thang 1: 11’s via lightposts
Start with 1 burpee, 10 merkins
End with 10 burpees, 1 merkin

Thang 2: Friendly Fire
Partner up! Equal speed/strength.
P1 exercises. Keep your count
P2 runs the hill and back (bear crawl and other variants thrown in for pain)
Switch
Once both have run and exercised, reveal your number of reps to your partner.

Winner planks, loser makes up the difference with the makeup exercise.

Exercise/Makeup

  1. Merkins/Merkins
  2. Curls/LBCs
  3. JumpSquats/Big Boy Situps
  4. Blockbees/Flutter kicks
  5. Overhead press/lunges
  6. Monkey Humpers/LBCs
  7. Star Jumps/Crunchy frogs
  8. American Hammers/Diamond Merkins

Finale:

John Cusack your coupon around the hill and back to its home.

You-call-it Mary round. 50LBCs (sparrow), flutters (SAGA), E2Ks (Pele), Leg raises (Hotbox)

COT:
Prayers for family and friends of Crack and Saga for loss of close friends
For Crack’s daughter as she heads down to school
For all grappling with the decision to return their kids young/old to school – your decision is the right one.
For any struggling with anxiety and restlessness  – that they find needed peace.

Backblast – Monday Ruck Club 8/27

Warm-O-Rama – we didn’t need much. Due to all the EC workouts your QIC decided to take the crew around Wheaton for some good 2nd F! We completed 15 Merkins IC for good measure

As we began to Ruck @saga showed up a little after time, while we waited we did some OH Squats and some one arm curls. Once the group was complete we headed out

The Thang – We rucked through the streets of Wheaton. Your QIC wasn’t super familiar with the surroundings but with some help from some fellow HIMs we made it back to the AO just in time.

EC Thang – for good measure and a little @DaVinci encouragement we repped of 15 more merkins IC.

PAX – @shiplap, @captaincruch, @banks, @saga, @bigmac, @sparrow, @DaVinci

COT – Praise the Lord for such a positive and uplifting group. Praying for future heath and well being of the American people.

7.28.20 — Keep Tuesday “Extra” (Again?)

With mist off the lake and plenty of dew on the ground, the PAX rolled in (DaVinci, Big Mac, TBTF, Shiplap, Banks, HotBox, and Crunch(QIC)) ready to get after it. The Q had recently injured himself in a brief 2 seconds of woodworking stupidity, so his planned coupon-heavy beatdown was out the window. The challenge, to bring the heat with some classic bodyweight movements worthy of the name of beatdown and balance out the merkin mania that has seized the Qs of recent weeks.

The Standard

  • Motivators
  • Don Quixotes x15
  • Mountain Man Poopers ICx15
  • Dora 1,2,3 (but with Bernies (Bernices?) on the hill run) — It was fun to introduce this bread and butter workout to a few of the newer PAX. As Shiplap explained, “it’s like Greta, but without the coupon”. lol.

The Business End

Time to repeat those muscles but with some heavier hitting reps to dial things up. 

  • Archer Push-ups x10
  • Ol’ Ironsides (Boat/Canoe + American Hammer ICx20 (x2))
  • Dan Taylors (you know and love them, now do them up to 11!) — we worked in some wider side-to-side lunges to mix things up a little bit. TOTALLY different muscle groups…

“Abs for Days” (15 min of Mary)

The flip side of “if you can’t do it, don’t Q it.” is “Q to your strong suit”. Apparently, I’m known for core exercises, so we did some until it hurt, then we did some more.

  • Dr. W’s ICx15
  • 100s OYO
  • Crunchy Frogs (aka “Dutch Bazookas”) ICx10
  • Heel Touches ICx20
  • J-Lo #1 ICx15 each side
  • J-Lo #2 ICx20

COR/NOR/COT — It was a beautiful day that made you grateful to be out and awake for it. Prayers for the group, for God’s presence to be with each of us as we go about our day serving those around us. Lifting up the brothers here, in Naperville, and beyond that more would be added and that the PAX would grow in grace and wisdom in this season.

6 Corners, Plus

Today was a highly anticipated workout at AO Mastodon. The AO continues to grow thanks to a great addition of HIMs. Noodles on the Q as 15 PAX posted for today’s workout. Today’s workout revealed plenty of what AO Mastodon has to offer as Noodles managed to cover all 6 bridges and still left plenty of time for goodies. It definitely killed the mumble chatter towards the end.

WoR: Motivators x 7, Abe Vigodas x 15, Ballerina Toe Squats x 15

Thang #1 – A.L.A.R.M

Bridge #1 – Arm (Body Bag Builders) x 15

Bridge #2 – Leg (Monkey Humpers) x 25 – cadence count

Bridge #3 – Abs (LBCs) x 25 – cadence count

Bridge #4 – R exercise (Russian Twists) – x25 – cadence count

Bridge #5 – M exercise (Worst Worst Merkins Ever) x 10 – Crucible Merkin, Wide Merkin, Merkin, Diamond Merkin = 1.

5 Bridges – Bear Crawl across each bridge.

Hold plank for 6 after each bridge.

Thang #2 – Dan Taylor Alley

1 squat, 4 lunges. 2 squats, 8 lunges, etc. Final count 7 squats, 28 lunges. AYG mosey/run to Squat Row.

Thang #3 – Squat Row

Squats at every street lamp (SL). Mosey between SLs. Increments of 1, ex: SL #1 – 1 squat, SL #2 – 2 squats. Bear Crawl across the last bridge. Mosey over to base of Hoffa.

Thang #4 – Broad Jump Burpees

Pax split into groups of 7 & 8. Groups were spread out on opposite ends, 25 yards apart. Pax to perform Broad Jump Burpees to opposite side and back. Rinse and repeat for time.

MoM: Arm Circles, Raise the Roof, Chinooks, Moroccan Nightclub

https://onthegomap.com/?m=r&u=mi&d=2112&f=73ddcb8079&n=1&dm=1&context=share&r2=odp~7~pvvGi1Fw2i4Y3Va1Z1Mb38PW1Bc4H2o6CW2W2q1y6W5j1s1DY12g1l1i2j1e2LY1Y3y2e16W15q1Ve1AQ7y2Z12j1On2FZ68d7j84l72BX20p6Tl5z8PX13n1Nl10PC6k10W2AW10i15U6c3

CoT: Prayers for rest and continued health. Prayers for Europe and recent spikes in COVID. Prayers for Crack’s daughter, older sister to Crash and K-Pop, as she transitions to college. Asking for guidance and protection. Overall, continued growth for AO Mastodon so as to continue sharpening, motivating and pushing each other to be better men, sons, husbands, leaders in our communities.

Backblast EC 7/22 – Suns out Guns out

5 highly motivated PAX participated in an EC workout that destroyed our arms. Huge shoutout to @Saga, @TBTF, @BigMac, and @DiVinci for coming out ready to rock and roll. Not only did these 4 guys bring the energy 3 of them are fairly knew to the group. What a way to get after it

Warm-o-Rama – motivators x 7, arm circles forward and backward on the Q, Hamstring stretch

Thang 1 – 10 hill runs – get up and down anyway you want just keep the heart rate going. @BigMac was a machine! Idea was to get the blood slowing before getting our upper body pump on!

Thang 2 – With a coupon in hand we moseyed over to the outdoor equipment. We did three round of the following

5 Pull up, 5 negative chin ups on the Q, 25 bent over rows, 10 one arm rows each arm, 15 curls with palms facing up followed by 5 negatives on the Q

10 Merkins in cadence, 15 chest presses, 15 skull crushers followed by 5 negative skull crushers on the Q

We ended the fun with some Mary – 25 butterfly LBCs, 25 oblique crunches each way, 25 flutter kicks in cadence

COT – Praise for the guys for joining this morning. Incredibly grateful for such a wonderful morning. Praying for the College of Wheaton and a resolution to the turmoil.

Lucky Number 13- F3 Wheaton 7.21.20

13 (!) PAX hit it hard this morning with a big sandbag workout.

WOR- 7x Motivators, 15x Merkin IC

Thang 1- Sandbag Time: Groups of 3-4.

1 PAX does the following set: 5x Burpee Power Clean, 10x Clean and Press, 15x Shoulder to Shoulder Thruster. While PAX completes the set, 1 PAX AMRAP BBSitups, other PAX lunges. PAX run to other partner at completion of the set and switch roles. Rinse, repeat until all PAX in group have done sandbag set.

Same groups, same setup this time sub Bear Crawls for lunges and these for the sandbag reps: 10x Merkins w/ Sandbag on back, 20x Front Squats, 30x Bent Over Row.

Mosey to bottom of the hill. Groups must toss the sandbag up the hill alternating throws.

Ring of Fire- PAX calls exercise than Bear Crawls around the outside of the circle while other PAX do the called exercise. Repeato until all PAX have gone around.

COR NOR- Archive, Banks, Big Mac, JLiz, Saga, Gummi Bear, Hotbox, Katniss, Shiplap, TBTF, Sparrow, Da Vinci, FNG (Welcome Tulip!)

BOM- Thanks to Gummi Bear for the exhortation yesterday to Kill Hitler if you get a chance and to be patient with our families. Prayers for Keith’s broken arm.