RUCK GONE BAD (Heck Week Day 1)

Date: Monday, 10/25/21
AO: #ao_mastodon
PAX: @Banks @8-Track @Panhandle @Katniss @Maj Crunch @Tortuga @Sparrow @Jolly @Big Mac @Archive @T-bone @Ranger Rick @Da Vinci @SAGA
FNGs: 0
Total: 14

Conditions: rain with a strike of lightening

Warm-Up: Exercise 1: Halloween arm circles / Exercise 2: The Thriller (complete with burpees, side straddle hops, goofballs, squats, slow merkins)

The Thang: in a fitting Heck Week omen, a strike of lightening lit up the sky as we came to the end of our Thriller WOR. Not to be deterred, we gathered our rucks and two sandbags and moseyed over to the S.H.O.P. On the way we acquired four gravestones (in the shape of coupons) left at the base of Hoffa. Also found an extra-large sandbag to take with us. The following ensued: broke the PAX into twos with a coupon or sandbags for each pair. Completed the following: 1) 300 reps of curls between the pair – while one curled the other did dips, 2) 200 reps of big boy situps – the other PAX did box jumps, 3) 200 reps of skull crushers – the other PAX did squats, 4) All PAX together: 150 reps of blockees on the 4 coupons while everyone else did burpees, 5) ended with 20 burpees each – also completed 20 more burpees during the beatdown due to a downed flag 2x.

Announcement 1: help @Sparrow move on Saturday at 10am!
Announcement 2: find an accountability partner

COT: prayers for @Da Vinci’s aunt, @T-bone’s friends and the loss of their sister, @SAGA’s student who had a sister who attempted suicide

Moleskin: A challenge is an opportunity to get stronger.

Song Challenge Workout

Date: Saturday, 10/23/21 @ 7am
AO: #ao_mastodon
PAX: @Heist @Double Beef ‘n Cheddar @TBTF @Bad Debt @Jäzz Händz @cheetah @Bloomer Q: @Bloomer

Conditions: getting frosty

Warm-Up: Motivators/ Imperial Walkers/
Sumo squat walk/ Abe Vigodas/
Leg swings/ Stretch on own

The Thang: Mosey around the AO and every 1/4 mile we stopped for a song exercise challenge. We stopped and busted out the following song challenges.
1. Will Smith – “Switch” – hold squat for choruses. Lunge walk 1st verse, stepback lunges 2nd verse, side lunges 3rd verse, in out 3:30 2. I got up – Push Up song: complete push ups to words and hold plank in between 3. Bring sally up – squat down and up
4. “I get knocked down” song – burpee on the get down part and run in place in between
5. Cupid shuffle – plank during song and follow the instructions as the song plays. – to the left, to the right, now kick and so on

We moseyed to the park for two 4 minute tabata rounds of dips and pick your own ab workout

Finished up with 4 minutes of stretching

COT: prayers for @Jolly & @Tortuga & @SAGA for physical recovery and healing.

Moleskin: Love your enemies.

Mole day, not molé

Date: Saturday, 10/23/21
AO: #ao_tar_pit
PAX: @Jolly @Banks @Tortuga @Toto @Big Mac @Noodles @Panhandle @Spokes @SAGA @Archive @Sparrow @Beaker
FNGs: 0
Q: @Beaker
Total: 12
SSH as QIC explains the chemical quantity of a mole.
Calf Raises as QIC reads an excerpt from XKCD’s “mole of moles” explainer article.
10 Moon gods ic (5 each side) to honor the boiling moon of molten moles

Thang 1: God promised Abraham that he would give him a mole of descendants. He sealed his covenant with Abraham by passing between halves of dead animals. The PAX lined up in two lines in plank position facing each other. the first PAX passed between the lines in bear crawl. When a bear passed, the planking PAX went to a down Merkin position. As each PAX reached the end, the next PAX passed through the line and the assembled PAX pushed up to high plank. Repeato for ~25-50 yds.

Thang 2: In partners, grab a picnic bench a complete 120 derkins, 240 table presses, 360 squats (but to bench). One partner works while the other runs to the memorial flag, then the bathrooms, and back to the picnic table. Switcheroo, repeato.

Thang 3: 11s (or a Beaker’s dozen). burpins and merkees in any order you choose. You do you.

Thang 4: Scout run around the backside of the lake, around the school by the road and back to the parking lot. where we finished with 2 minutes of boat/canoe.

COT: Prayers for bodies that work, healing PAX, the joy of meeting together in the morning, and @Noodles and his M as they decide what to do for &Company.

Moleskine: The mole shows us the power of large numbers of small things. On my F3 birthday, I can attest to the power of consistent and repeated things in my life. The power of fellowship and encouragement of the PAX is something that we should not take for granted.

Backblast: The Voluntold Beat Down

Backblast: The Voluntold Beat Down
Date: Monday, 10/21/21
AO: #ao_mastodon
PAX: @Archive @Panda Express @Jolly @Tortuga @Hotbox @Bloomer @TackleBox @Big Mac @SAGA @Spokes
FNGs: 0
Q: @8-Track
Total: 11Conditions: Easy Breezy for a easy beat down at the AO.Warm-Up: SSH -20 | Mountain Man Poopers | Arm Circles | Merkins (regular/wide/diamond) | Mike Phelps | Quad stretch | Little Man in the Forest| Curls The Thang: Fearless PAX moseyed over to Hoffa for a
partner Beat downIteration #1- 1) Squat Thrust & 2) Rifle Carry & 5x Blockees
Iteration #2- 1) Kettlebell swing & 2) Sprint Hoffa and 25 BB sit-ups
Iteration #3- 1) 1 arm Rows & 2) Sprint Hoffa x2
Iteration #4- 1) Over-head Press & 2) murder bunnyExtra- 20 x Little Man in the Forest | 20ish BlockeesAnnouncements: #2nd-f event at @Banks‘ house tonightCOT: prayers for @Jolly & @Tortuga for physical recovery and healing, Lift up minds and spirts and growth as Men, Husbands, Fathers, Brothers, and SonsMoleskin: BE IMPECCABLE WITH YOUR WORDSpeak with integrity. Say only what you mean. Avoid using the word to speak against yourself or to gossip about others. Use the power of your word in the direction of truth and love

Merken History Beatdown

July 4th would be meaningless without October 19th, when (240 years ago today), the siege of Yorktown concluded in 1781. This was the end of the Revolutionary War, leading ten years later to the Bill of Rights. It is beyond the power of your local free men’s workout group to determine if this was a just war (Canada achieved independence without one), but leadership within this war did keep others from dying. We will reenact thee war, premised on the Bill of Rights that it led to, ten years later in 1791.

Warmorama to Neil Diamond’s “They’re Coming to America” (follow the Q body scan).

Zip line cannon balls while PAX do burpees to commemorate the Battle of the Chesapeake where the English Navy was defeaated by the French, making the siege of Yorktown possible.

THE SIEGE: First person done is Alexander Hamilton who storms Redoubt 10 and we all follow. Numbers are either 49 (age of Washington), 26 (age of Hamilton) or 81 (year of battle)The First Amendment provides several rights protections: to express ideas through speech and the press, to assemble or gather with a group to protest or for other reasons, and to ask the government to fix problems. It also protects the right to religious beliefs and practices. It prevents the government from creating or favoring a religion.  THRUSTERS. The Second Amendment protects the right to keep and bear arms.  CURLS. The Third Amendment prevents government from forcing homeowners to allow soldiers to use their homes. Before the Revolutionary War, laws gave British soldiers the right to take over private homes. FLUTTERKICKS. The Fourth Amendment bars the government from unreasonable search and seizure of an individual or their private property.  BURPEES. The Fifth Amendment provides several protections for people accused of crimes. It states that serious criminal charges must be started by a grand jury.  A person cannot be tried twice for the same offense (double jeopardy) or have property taken away without just compensation. People have the right against self-incrimination and cannot be imprisoned without due process of law (fair procedures and trials.)   AMERICAN HAMMERS. The Sixth Amendment provides additional protections to people accused of crimes, such as the right to a speedy and public trial, trial by an impartial jury in criminal cases, and to be informed of criminal charges. Witnesses must face the accused, and the accused is allowed his or her own witnesses and to be represented by a lawyer.  MERKENSThe Seventh Amendment extends the right to a jury trial in Federal civil cases. MUCHO LEGGOThe Eighth Amendment bars excessive bail and fines and cruel and unusual punishment. HAND RELEASE BURPEESThe Ninth Amendment states that listing specific rights in the Constitution does not mean that people do not have other rights that have not been spelled out.  Skull crushers or BBSU. The Tenth Amendment says that the Federal Government only has those powers delegated in the Constitution. If it isn’t listed, it belongs to the states or to the people. COUPON WORKOUT OF YOUR CHOICE.

Moleskin: “If we forget about this spiritual revolution growing out of the Great Awakening and concentrate only on the nation’s political origins, we have no way to explain one of the most striking features of contemporary America… it is remarkably religious. Jonathan Edwards is a towering figure among the founding fathers of the first American revolution, the spiritual revolution of the awakening. He was the Thomas Jefferson of that revolution, not only its leading philosopher but also a sometimes controversial practical leader. George Whitefield was the George Washington of the awakening, the widely admired general in the field.” -George Marsden. Yes, it’s true that Washington, Jefferson, Edwards and Whitfield owned slaves. We need to sit with that. And we also need to sit with the fact that Jonathan Edwards Junior (Edwards’ son) was an abolitionist. That is where the energy of the Great Awakening was leading.

COT: Prayers for many things articulated by many PAX. Gratitude for a country whose ideals can include more and more people – the “We” keeps getting bigger, but which requires more than the limiting ideals of the Bill of Rights to endure. PAX: @MajorCrunch, @8Traack, @Panhandle, @BoPeep, @Zoro, @Jolly, @Bloomer, @Hotbox, @Tortuga, @T-Bone, @Beaker, @PandaExpress, @Banks, @Shiplap, @BigMac, @Sparrow, @Saga, @DaVinci (Q)

Backblast: Feel the Love

Date: Monday, 10/18/21
AO: #ao_mastodon
PAX: @Maj Crunch @8-Track @Jolly @Sparrow @Babe @Crack @TBTF @Big Mac @TackleBox @Jailbreak @Archive @Da Vinci @Tortuga @Panhandle @Banks @SAGA
FNGs: 0

Total: 16

Conditions: Bringing a bit of warmth to a cool morning at the AO. A bit of ruck/run in the name of love.

Warm-Up: 15 tappy taps, 15 mountain man poopers, OYO leg stretches, 15 mountain climbers

The Thang: Heartless runners moseyed into the gloom while the ruckers rucked. Past fires were fanned as our stories of love were shared.

Announcements: #2nd-f event at @Banks’ house on Thursday evening

COT: prayers for @Crack’s friend with a swollen lymph node, @Da Vinci’s cousin who was taken off of life support and his pregnant wife and family, @Captain Crunch (AJ) 2.0s and family in quarantine

Moleskin: Choose gratitude. We can choose to not be discontent. Give away your “mine” in the name of love and serve those near you.

Thursday October 14th, 2021 – Super Dora

Backblast: Thursday October 14th, 2021 – Super Dora
Date: Thursday, 10/14/2021
AO: #ao_mastodon
PAX: @Sparrow, @Jolly, @Beaker, @T-bone, @Tortuga, @SAGA, @TBTF, @Banks, @Aloha, @Archive, @Big Mac, @Shiplap
FNGs: 0
Q: @Banks
Total: 12Conditions: Warm and Rainy October Morning!Warm-o-Rama: 7x Motivators, 15x Tin Soldier IC, Leg Stretch, 5 Slow Burpees (aka "The @T-bone)The Thang: Super Dora
We teamed up in groups of 3 and completed the following Dora Style:1 PAX would run to the top of Hoffa, then head to the pullup station, the PAX at the pullup station would move to the S.H.O.P, and the PAX at the S.H.O.P. would run.

  • 100 Pullups
  • 200 Overhead Table Presses
  • 300 Merkins
  • 400 Dips
  • 500 4 Count Flutter Kicks
  • 600 Squats touching your butt to the bench each time

3 MOM:
We circled up and completed a round of GeronimoCOR/NOR/COT:
Thankful for a beautiful October morning and being able to be outside enjoying each other’s company. Prayers for @SAGA as he prepares and travels to a conference, Thankful to have @Shiplap back with us and continued prayers for his family to settle in with the new addition, and prayers for @Big Mac’s friend who is struggling after a rough divorce.Moleskin:
Be thankful for what you have and there is no better place than home. @SAGA shared a great metaphor about how our walk through life can be painful at times, but each step that causes pain is followed by another to give thanks for

BLACK DIAMOND – “These go to Eleven!”

These go to 11 / Spinal Tap: Image Gallery (List View) | Know Your Meme

Date: Monday, 10/11/2021
PAX:@8-Track@Archive,@Banks@Big Mac@Crack@Da Vinci@Katniss@Jolly
FNGs: 0
Total: 8

Conditions: A warm, 70 degree morning with a nice breeze
Warm-o-Rama: SSH IC – 30, Arm Circles (small forward, small reverse, large reverse, large forward) IC – 10 ea, Seal Claps IC – 10, Shoulder/Tricep stretch – 10 count ea, Tappy Taps IC – 10, Quad Stretch – 10 count ea, Merkins IC – 10Brief note: The plan was that all movement between Thangs would involve either Rifle Carry or Murder Bunny. This had to be changed after Thang 2 due to time constraints.

Thang 1: ELEVENS
Working from lightpole to lightpole around the west side of the AO, PAX performed Blockees and Decline Merkins (10/1, 9/2, 8/3,…, 2/9, 1/10). Movement between lightpoles was by Murder Bunny.PAX then moved from the end of Thang 1 to the ball field via Rifle Carry.

PAX performed modified Dan Taylors, substituting Thrusters for squats and weighted lunges for traditional lunges. Final station should have been 11 Thrusters, 44 squats.PAX then moseyed to the end of the road near the pool house.

Thang 3: THESE GO TO ELEVEN! (modified due to time)
The original plan was for this to be performed similar to 5Alive, where previous exercises are repeated at each new station. Due to time, it became just stations
PAX moved from lightpole to lightpole performing 11 reps of a set exercise at each station.

  1. Curls for the Girls
  2. Upright Rows
  3. Skull Crushers
  4. Overhead Presses
  5. Bent-over Rows
  6. Chest Presses
  7. Goblet Squats
  8. Kettle Bell Swings
  9. Grave Diggers
  10. Hodors
  11. Blockees

Time was called before any of the PAX got to station 10.

COT: Combined with the regular Monday crew, see the other backblast.

Moleskin: Murder Bunnying between stations takes a lot longer than YHC anticipated…