Backblasts

3.17.20 – St Patty’s Day Beatdown

It was a beautiful morning at AO Mastodon, and as weather is warming up, more legs are being shown off! 5 faithful PAX (Shiplap, Dovetail, Katniss, Captain Crunch, Banks) showed up to see what festivities were in store.

Warm-O-Rama:

  • 7x Motivators
  • 15x Tin Soldiers
  • 10x Merkins IC

The Thang:

  • Burpee Mile – 12 Burpees, run 1/4 mile. Repeat for a total of 48 Burpees & 1+ mi run
  • Interval Workout – Intervals set up for every 2 min, complete the following exercises: Pull-ups, Burpees, Merkins, Dips. Start at 5, build to 10, and back down to 5. For a total of 80 of each. It should be noted that I heard several mumblings about wanting to puke in the middle of this…

COR/NOR/COT:

Prayers for those who could not be there, for our country and everyone to keep their sanity in this time of need. Take advantage of the time at home with families to do things you have not done in a while. Thankful for this group to help bring some normalcy to our lives.

3.12.20 – A Day at the Arcade REMASTERED

8 HIMs made the HC for a Remastered Q led by Noodles. Musical warm up was in order and hitting the rock formation at AO Mastodon for some gaming.

WoR:

Motivators x7

Pushin’ by Bun B (censored version) – CHECK IT OUT – Plank position and shoulder taps between lyrics. Merkin every time the word Pushin’ is mentioned. 4 minutes and 41 seconds of shoulder taps and merkins. Nice way to start a workout to promise PAX that no more merkins would take place.

The PAX moseyed on the back end of AO Mastodon until reaching the rock formation.

Thang 1: Centipede Remastered

Bear crawls – weaving between rocks until reaching the opposite side. Perform designated exercises at opposite side and weave between rocks back to the starting point.

Round #1 – Bear Crawl – Squats x100

Round #2 – Bear Crawl – Lunges x200

Round #3 – Bear Crawl – LBCs x100

Round #4 – Bear Crawl – American Hammers x100

Front runners to perform Guanatamo while waiting for your 6, your Q. I think Gummi Bear may have found us right around this time!

Moseyed back to colors.

CoR: Shiplap, Banks, Captain Crunch, Katniss, Dovetail, Hotbox, Gummi Bear catching his breath after a 1/3 HC, Noodles QIC.

CoT: Prayers for all F3 Brothers and families as prepare for what is to come during this challenging time with COVID-19. Prayers for health.

Pi Day Beatdown

While the world begins to hunker down and hide from each other the PAX of AO Mastodon got out in the world to push themselves to become a better, stronger HIM than we woke up that morning. 8 PAX were in attendance: Shiplap, Archive, Banks, Captain Crunch, Katniss, Jazz Hands, Noodles, and TBTF.

WoR: We got things started with Motivators x7 (where I lost count several times, pretty sure we did the set of 4 twice), The move that has many names but I will call it AbeVigotas x15, and Ballerina Toe Squats x15.

Thang(s): It was a bit of an impromptu/make it up as we go Q but we started with a “follow the leader” mosey towards the playground, down the rock wall slides, toe taps along the brick retaining wall from the COOTES to the zip line, jog through the picnic area, up and over a few picnic tables, then we stopped for a couple minutes of dips. We moseyed on for a few minutes where we stopped and circled up for a minute of SSHs where PAX took turns SSH’ing in the center of the circle and Shiplap even pulled off an impressive cartwheel/upside down SSH. We then moseyed along the path and eventually ended up at the park equipment that looked like a ladder so we obviously climbed it, jumped down, and planked for a bit. Next we moseyed to the first bridge, lunged across it and circled up for 2 minutes of Merkins (the first of a ton of Merkins on the day). We backwards shuffled for a while then stopped for arm circles/seal claps, moseyed some more then stopped for 2 minutes of squats, moseyed some more then stopped for 2 minutes of burpees (Noodles may deny it but I really thought he requested them). We then moseyed to the coupons doing some mountain climbers and jump squats along the way based on the people/dogs we passed. Once we got to the coupon area we did a round of the beatdown deck without coupons. We then grabbed coupons and did an AO Mastodon original “Rock Around The Block” which is 10 incline merkins with coupon, 10 merkins with right hand on coupon, 10 derkins (merkin/plank walk to position), and 10 merkins with left hand on the coupon at which time I believe we were about all at the point of merkins failure. We then did another quick round of the beatdown deck utilizing the coupon were we could. We put the coupons back and moseyed to the flag.

CoT:

Prayers for the group, families, and society in general as we work through the Corona Virus pandemic, prayers for people to maintain calm and minimize anxiety in these trying times, prayers for our parents/grandparents who may be in a more risky age range of the current pandemic, prayers for the families stuck at home for 3-4 weeks with no school/open activities for kids.

3/9/20 Boat is the Rest Position?

8 PAX skipped the arms and legs for a core heavy workout.

WOR- 7x Motivators, 20x Imperial Walkers, Mosey to Baseball Diamond

Thang 1: Flora 1-2-3

Partner up. P1 does sets of 10 Gaspumps while partner holds “Boat” 5 sets each- 100 reps total.

P1 does sets of 20 Plank Jacks while partner holds plank 5 sets each- 200 reps total.

P1 does sets of 30 LBCs while partner holds reverse plank 5 sets each- 300 reps total.

Bataan Death March- Scout Run with 20 flutters for the last PAX

Thang 2: Millennial

PAX sprints to outfield fence, does reps of the following:

SSH, Gaspumps, Merkin, LBC, Plank Jack, Squats, Flutters, Getups (completed as a group), OHCs (completed returning to the parking lot), BURPEES (the griping immediately started, bringing joy to the QICs heart)

1st to 100 reps calls it and PAX return to startex for next round. Burpees are completed as a group….

COR NOR Archive (QIC), Banks, Captain Crunch, Dovetail, Hotbox, Jazz Hands, Katniss, TBTF

COT Moleskine- Have to say, it was a pretty good Saturday. Loved the effort from everyone at the morning beatdown and it was a privilege to hit the trail for Hotbox’s BDay at HIS PLACE Arrowhead. Looking forward to Sunday’s 15k!

 

Agassis Boot-camp 03/10/2020

After a night washing the AO was primed ready for action. Per usual Ship Lap unzipped his tent and Gummybear was rolling in hot with the 5-0 nearby keeping a lookout for hoodlums. Straight outta the fartsack Captain Crunch arrived with the shovel flag waving proud while Banks was alarmed from his alarm this fine morning…

WoR:

Motivators x7 with a variation on the 3rd set, Arm Circles: Big front, little front, Big back, little back x10. Mosey around to the hill to the Coupon shed.

Thang:

After being sidelined for awhile, a true cardio test was needed. Each PAX headed to the tennis courts to assess our lung capacity and endurance.

AgassisTennis court suicide drills. (Agassi has had many comebacks, aye.)

Of course, only suicide drills would not do…we split up into two teams

One PAX ran the suicide while the team members completed the exercise AMRAP

  • 1 Suicide
  • Burpees
  • 2 Suicides
  • Coupon Swings
  • 3 Suicides
  • Full Plank
  • 2 Suicides
  • Jump Squats or Squat Jumps
  • 1 Suicide
  • Coupon Man Makers
  • Cool down mosey around the tennis courts
  • Who was the fastest: Full 4 court suicide race….it was a close battle between Gummi Bear and Ship Lap with GB pulling away on the last leg.

6 MoM

  • BBC’s x50
  • Flutter Kicks x20
  • Half Plank 60 seconds
  • Cat/Cow 60 seconds
  • LBC’s x30

CoT: CoR/NoR:

We circled up to lift up everyone for a great rest of the week, with prayers to all the effects of the Corona virus and it’s effects on the physical, mental and economic aspects of our lives. Prayer to all for safe commutes to and from home so we can all return home.

On Mondays We Ruck

There is always something about starting your week on a Monday morning at the AO that just sets the tone for the week. This week was no different. 7 PAX (Archive, Banks, Gummy Bear, Hose, ShipLap, Dovetail, and TBTF) were in attendance to get their weeks kicked off the right way.

WoR:

We started off with Ruck Ballerina Toe Squats x15 (in cadence), Windmills x15 (in cadence), and Ruck Merkins x10 (in cadence) to get the blood pumping.

Thang(s):

We then took a walk/mosey around the playground/picnic area where we eventually ended up at the bottom of our old friend Hoffa.

From there we bear crawled to the midpoint, planked for the six, did 5 Ruck Merkins facing 12:00 (head pointing straight up the hill) and rotated clockwise to do 5 more Ruck Merkins at 3:00, 6:00, 9:00, and 12:00 (again) for a total of 25 Ruck Merkins. We then planked for the six and lunged to the top of the hill

Once we reached the peak of Hoffa we lined up across the top and created six stations (Squats, Plank Drags, American Hammers, Merkins, Overhead Ruck Squats, Lunges). While 1 PAX ran to the base of Hoffa and back to the top the other 6 PAX performed as many reps of the exercise for their station. Once the PAX running the hill made it back to the top the line of PAX would shift to the next station and a new PAX would run the hill until all PAX ran the hill and rotated through all 6 stations. We did 2 rounds of this.

Once we got the PT out of the way we proceeded onward for a leisurely ruck walk around the big mile. We did throw a little shuffling in there but mostly walking. We completed 1 lap and attempted to finish off with a small loop in the final minutes but the rain started coming down sideways out of no where so we moseyed to the “Coupon Cabin” where there was a covered porch for CoT.

CoT:

Prayers for a strong week, prayers for general health given everything that is going around these days (ie wash your hands, etc).

Dropping BOMBS on the AO

It was a beautiful day at the AO as 7 PAX joined for a full body beat down. I was NOT the first to arrive today. I rolled in 5 minutes before the workout (to my surprise the same time as @Gummi Bear) thanks to an impromptu restroom run. When I did arrive I drove into the parking lot to @Dove_tail stretching, and @Banks and @f3captcrunch wearing their @Hotbox best. @Hotbox and @archive showed up promptly, ready to get after it. @TBTF stayed in the Fart sack this morning and boy did he miss out.

Warm-O-Rama: Motivators x 7, stretch what you need to for 2 minutes.

Thang 1 : F3 BOMBS on the hill. The kicker – Alternating running forward 1 rep and backwards the next. BOMBS consisted of 50 Burpees, 100 OH Press, 150 Merkins, 200 BBSU, 250 Squats. It was a good full body workout and worked out all the lactic acid from Monday’s Ruck Dan Taylors.

Thang 2: Another tribute to @Hotbox. Getting ready to wear the tanks. 15 Minutes of the following: 25 Coupon Presses, 25 Skull Crushers, 25 Inverted rows (can’t remember the F3 names), 25 Curls, 25 Abs of your choice, rinse and repeat until 15 minutes elapsed.

COT: Prayers for the group and health, praise for @Hotbox and @Captain Crunch 2.0 birthdays. Praise for @archive and his family for the pregnancy to be progressing as planned.

Moleskin: I love waking up to meet this group. Thankful the Good Lord showed me to you guys. @gummi bear inspired me to get more creative in my #backblasts. Pumped for @hotbox birthday Ruck. Down 5 lbs since Monday, and although I know a lot may be water weight it is still motivating.

3.3.2020 Some Forearm Heat

It was another beautiful morning. I arrived in typical fashion at the AO a few minutes early. As always, Shiplap appeared to be the first Pax there. There is some concern that Shiplap may in fact live at the AO. When what to my wondering eyes should appear, but Banks with a ruck & musical gear. He had been there for forty five minutes, completing the workout he missed when he snoozed. Then in the distance I saw with my keen eyes, Crunch coming through the fog with a coupon to boot. And last but not least, Hotbox appeared, with his standard wardrobe, of no sleeves and no pants. But no, alas, it is true, one more who did not HC came through! Katniss posted, coming in hot, despite a call to India that interrupted his sleep.

Warm Up:

  • Ski Jumpers I/C 25
  • Skater Squats I/C (10 each leg)
  • Leg Spreaders w/overhand hand claps I/C 25
  • Glute Bridge Ups I/C 15

Thang: We accomplished two sets of the following:

5 Coupon Get-ups 

15 Push ups w/ clap   

25 Coupon Triple crunches 

50 Coupon Pistol squats 

Bear Crawl while dragging two coupons until everyone is done with above.

Shuffle while holding two coupons around short loop.

NOR/COT: Prayers for health & the guys who were not here.

Moleskin: As I so poetically noted above, this morning each of the guys that showed up motivated me. It is always encouraging to see the commitment, despite each individuals’ busy life. In this lent season I have also been reflecting on the many Kings of Israel & Judah. There were many bad kings and some good. But only King Hezekiah was noted as having a heart like David. Hezekiah was only 25 years old when he began his reign, and he helped turn around an entire nation, because he sought the Lord with all his heart. May we seek the Lord in this season, and work with all our might at what he entrusts us with.

3.2.20 — Too Much of a Good Thing

7 PAX (Archive, TBTF, Ship Lap, Hoser, Noodles, Crunch, and Gummi Bear) posted in a bamly 34 degree Gloom for a Ruck day. YHC and TBTF were right on the heels of having done Day 1 of our STAR course training (7.5 miles without stopping), so naturally it was time to double down on some leg-conditioning.

  • Ruck Motivators IC x5
  • Abe Vigodas IC x15
  • Imperial Walkers IC x20

Ruck Mosey to the back stretch of the Archive Mile. Dropped rucks for something new and different:

Cossack Squats wide stance, squat down on one leg while the other is kept straight, keeping both heels in contact with the ground. It is a one-legged squat, but mainly a flexibility exercise. After something new and different to limber us up, it was time for the tried and true.

Dan Taylors – 1 Squat, 4 Lunges; 2 Squats; 8 Lunges; … ; 8 Squats, 32 Lunges.

It’s always darkest before the Dan.

Rucking felt mighty different after that, not least because we found Gummi Bear coming the other way looking for us! We crossed the island and were spared any hill runs or coupons. Instead a dusty old WOD from last April’s ruck challenge was dragged out:

  • 10 American Hammers
  • 10 Ruck Push-ups
  • 10 Overhead Squats
  • Repeat the above for 10 sets

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With only about 15 minutes on the clock, most PAX got between 6-8 sets in before the mosey to the flag. YHC could not keep his arms straight on his squats. Room for improvement, I guess.

Short and sweet and a good follow up to a long ruck.

COR/NOR/COT: Prayers for health for Noodles and family to get back up to 100% and stay there for a while — for Ship Lap and his goals to drop 30 in 3 months — for the growth and health of the group moving forward into the warmer half of the year — for personal health and growth among the brothers.

2.29.2020 – Leap Day Festivities

It was another sunny, but cold start at AO Mastodon. With Noodles having to man the home front, YHC had to step up and come up with a Q to do both Noodles and Leap Day Proud. Six faithful PAX (Archive, Captain Crunch, Katniss, Shiplap, TBTF, Banks) showed up for a morning that was no longer gloomy!

Warm-O-Rama:

With it being leap day and all, YHC wanted to make sure all PAX were properly loosened up for what was for sure to be a jumping adventure!

  • 7x Motivators
  • 15x Tin Soldiers IC
  • 15x Mountain Man Poopers IC
  • 25x Calf Raises IC
  • 25x Squats
  • 15x Merkins IC

Thang #1:

We started off jogging the Archive mile and made multiple stops along the way.

  • Stop 1 – 10x Pull ups
  • Stop 2 – 25x Frog Jumps
  • Stop 3 – 10x Bropees (Burpee, but give a high five at the top!)
  • Stop 4 – 25x Squat Jacks
  • Stop 5 – 10x Power Hand Release Merkin (Merkin pushing your upper body off the ground as high as possible)
  • Stop 6 – Chilly Broad Jumps (PAX Plank while other PAX broad jump over them Indian Run style)
  • Stop 7 – 10x Pull ups
  • Stop 8 – Broad Jump Burpees (Went from 1 light post to the next)
  • Stop 9 – 15x Star Jumps
  • Stop 10 – 10x Pop up Merkins (Power Merkin pushing up to get hands and feet off the ground at the same time)
  • Stop 11 – Coupons
    • 25x overhead press jacks (Jumping Jack lifting coupon overhead each time)
    • Bolt 45’s

Thang #2: The Race

The PAX broke up into 2 teams, one of 3, one of 2 and performed leap frog’s across the tennis courts, completed a total of 25 Crunchy Frog and 25 Merkins Per PAX, and then leap frogged back to the start. The intention was to race multiple times, but the first one was so exhausting YHC called an audible and started a round robin Q

Thang #3: Round Robin Q

I know I am going to forget something here, but this is what I recall:

  • 7x Welsh Dragons
  • 25x Pickle Pointers
  • 15x W Situps
  • 25x Bicycles IC
  • 15x BBS
  • 15x LBC
  • 1 Round Guantanamo
  • 100 100’s
  • 7,000 J Lo’s (Captain Crunch is a beast on these, I vote we change the name… I honestly blacked out somewhere in here)
  • 25x Superman Raises
  • 100 Mountain Climbers in low plank

COR/NOR/COT:

It was a great Leap Day, and the group agreed that Noodles would approve. Prayers for Noodles and his family, Praise for Archive’s good news, and prayers for all of those who could not be with us.