Backblasts

9 Pax Posted:  Crack, TBTF, Hotbox, Da Vinci, Saga, Panhandle, Cookies, Sparrow and Gummibear. 

Warm Up: 

Calf stretches 

10 MMP I/C 

10 Abe Vigodas I/C 

10 Shoulder Touches I/C 

Walk over to pull up bars 

Thang: 

Pax shuffled/Ran to Downtown Wheaton Public Parking garage to the top and back to the AO (2.5 miles total). With time remaining tried to knock out as many sets of 5 pull ups, 10 push ups, 15 squats. 

Time was constrained a bit due to longer run. Most paxs accomplished between 5-7 sets with the high being 9 sets completed. 

NOR/COT: 

Prayers for Cracks family making some key decisions, prayers for Dupage Country and Covid Numbers, prayers for Big Mac, Bank’s family, Shiplaps father. Gummibear is trying to go cold turkey on TV/media viewing through the end of year, beginning today, with exception of Xmas movies with family.

Several PAX posted to finish off their Jackedpot. Saga came to finish off two in a row!

Backblast:

Saturday, AO Mastodon, 7am, 11/14/20

We split into two groups per COVID guidelines.  PAX chose between “hills” or “distance”.  Seven chose hills, six chose distance, three late arrivals weren’t given a choice and got stuck with distance. 

DISTANCE CREW:

WOR IC 7 count motivators, 10 tappy taps, 10 goof balls, 6 merkins, arm circles on one leg OYO.

Thang 1: Go with it

All PAX start with SSH OYO.  First PAX calls a block exercise (in this case: derkins) and does one rep.  Once he finishes his first rep, PAX to his right switches to that exercise.  Continue until all are doing derkins.  Last PAX to start the derkins starts the wave with a new exercise. Rinse and repeat until all have called something new.  “Go With It” was first introduced by Sparrow several weeks ago.

Thang 2: Mosey and burpees.  

We moseyed a winding random pattern around the AO stopping at most open spaces to do at least ten burpees.  At the monkey bars PAX took turns going down and back while those waiting their turn completed 30 burpees.  More moseying, more burpees.  At the wide upright ladder just south of the northeast bridge, PAX took turns climbing up and over.  While waiting, get in 30 more burpees.  Two rounds of going over allowed us to get in the 30.  Sparrow and DBC attempted to climb over feet first on their second round.  DBC (hate) was relatively successful.  More moseying, more burpees.  

Mary: Finished with 40 flutter kicks IC.  Before moseying back to the parking lot, we did ten more burpees.  This elicited an, “Are you serious?” from Jäzz Händz.  Final burpee count: somewhere around 175.

NOR: DBC, Sparrow, Jäzz Händz, Nickerdoodle, Smokey, Archive, Noodles, Saga, Tortuga (Q).

COT: Prayers for Jäzz Händz and continued sleep issues as well as his M’s job search, COVID spikes, Smokey’s job situation (still waiting for a formal offer from new school district, might decide to stay in his current position), Archive and his M are still recovering from their disturbing experience in the hospital with their newest child.

Burpee challenge was dropped after COT: ten more!  A few PAX accepted said challenge.  Most ignored it and went to enjoy donuts generously supplied by Panhandle.  Thanks, Panhandle!

HILL CREW:

WOR

Thang 1: Go with it – two rounds

Thang 2: 30 minute time cap, AMRAP

10 blockees base of Hoffa

20 BBSU top of Hoffa

10 pull-ups at the pullup bars.

Rinse and repeat.

Big Mac slipped off the pull up bar while doing an aggressive kip and landed square on the back of his head.  T-Bone came close to calling 911.  Big Mac and Loafers took a slow walk around the AO.  Big Mac was feeling recovered by COT.

NOR- Saga, Big Mac, Loafers, Noodles, TBTF, Jolly, Tbone (Q2)

COT: Big Mac’s hard fall on his head, Orphans, School issues with remote learning and holidays in flux.

It was a brisk morning at AO Mastodon and our first time splitting up the Q due to the increase in Covid cases. I was excited that Sparrow was my secondary Q because I knew he would deliver on the beatdown I had Planned. We broke up into groups of 7 once all PAX arrived.

WOR: Group 1 (Shiplap Q) moseyed to the pool house parking lot with coupons in hand to begin the warm up. Sparrow’s group Moseyed to the other large parking lot by the baseball diamond.
SSH IC x 40, Goof Balls IC x 15, sitting hamstring stretch (middle, right, left), arm circles forward and backward

The Thang: Star course of 6 stations. After a PAX completes a station they transport their coupon to the middle of the parking lot anyway they wish besides walking and complete 5 burpees.
Stations: Durkins, BBS, Rows, Curls, Skull Crushers, American Hammers. The first time around we did 40 reps and then progressed down by 10 each round. Both groups finished 2 full rounds

NOR: Sparrow, Saga, Tortuga, TBTF, Jolly, Katniss, Noodles, T-Bone, Captain Crunch, Big Mac, Panhandle,

COT: Prayed for a the health and safety for everyone as covid continues to increase. We prayed for Cookies and Hotbox, and gave praise for the ability to continue to work out.

Veteran’s Day, Wednesday, 11/11/20

Eight PAX turned out on a significantly colder morning than Tuesday (32 degrees vs 66.) DaVinci bailed, but we may have seen him circling the track, none of us could confirm the identity of the friendly greeter who swung by mid beatdown.

WOR IC 4 count motivators, 11 tappy taps, 11 goof balls, 11 merkins, 11 mountain climbers, one lap around the track.

Verse of the workout: Galatians 6:2. “Bear one another’s burdens, and so fulfill the law of Christ.”

We left no man behind today and helped them finish up any set of reps as needed.

Thang 1:

At goal line, 50 reps, when PAX finished their reps, they helped any neighbors finish theirs. Once all PAX finished the set: 100 yard dash, army crawl through the end zone, plank for the 6, mosey back to the starting goal line together.

Round 1: Seal jacks.  Round 2: Blockees.  Round 3: jump over blocks.  Round 4: Kettlebell swings.  Round 5: windshield wipers.

Thang 2:

Rifle carry to 15 yard line, 11 thrusters, carry back to goal, rifle to 30, 22 thrusters, carry back, rifle to 45, 33 thrusters, carry back.  A few PAX began a second round of 33 before we ran out of time.

NOR: Shiplap, Katniss, TBTF, DBC, Noodles, T-Bone, Saga, Tortuga (Q).

COT: Prayers for Cookies and Hot Box as they travel, for purity, and for their families back home.  Thanks for the freedoms won and protected for us by our veterans.

On a 66º November morning (how could we not go into beast mode and feel the burn), an attempt was made to make our Nantan proud as he showed us the glory of a vow and commitment to his M. 15 PAXs in attendance: Captain Crunch, Da Vinci, Tortuga (respect), Panhandle, T-Bone, TBTF, Noodles, Double Beef n’ Cheddar, Bloomer, Katniss, Gummi Bear, Jolly, Shiplap, Sparrow, SAGA (Q)

WOR: 6 Motivators – a sign of what was to come… | mtn. climbers | bat wings | goof balls

THANG 1: 5 groups of 3 PAX – pull-ups / push-ups / squats in rotating fashion through the following rounds of reps: 1) 10 pull-ups, 20 push-ups, 30 squats; 2) 15 pull-ups, 30 push-ups, 45 squats; 3) 20 pull-ups, 40 push-ups, 60 squats; 4) 25 pull-ups, 50 push-ups, 75 squats; 5) 30 pull-ups, 60 push-ups, 90 squats

TOTAL = 100 push-ups + 200 push-ups + 300 squats = 600 reps

THANG 2: burpee run – +1 burpee at each lamp post (1, then 2, then 3, until 9 posts are hit) then 10 burpees at bottom of Hoffa, run the hill, finish with 11 burpees at the top

TOTAL = 66 burpees

MARK OF THE BANKS: 666 reps

2 minutes of MARY on the top of Hoffa = 50 flutter kicks + 2 nipple scrappers to end

CoR/NoR/Cot: Continued prayers for our country, the orphans in Zimbabwe, COVID wisdom, our schools, Ms & 2.0s

Moleskin: the gift our our freedom and gratitude for those who have died for our country – call to be proud but not prideful and a reminder that you can do hard things.

PAX in attendance: Big Mac, T-Bone, Tortuga, Noodles, Yoyo Rabbit, Saga, Panhandle, DaVinci, Sparrow, DBC, and TBTF-WoR – Michael Phelps x30 seconds, arm circles x30 seconds each direction, Abe Vegotas x10, Slow Squats x10, and slow Merkins x10

Thang – The goal was to get around the AO twice, the first included stops for PT and the second was pure ruck (shuffling needed due to time).

• First Lap:
  • On the first lap around the AO we stopped after the pool house for a speed routine (PAX accomplished 20 reps of 5 movements as fast as possible. We did OH presses, Merkins, American Hammers, Squats, and Imperial Walkers. We proceeded to ruck to Dan Taylor Alley where we bear crawled across the field stopping at the first soccer net. We then lunged from the first soccer net to the second soccer net. Next we shuffled to the northwest corner of AO for one last PT stop where the PAX hammered out 20 Merkins/20 Squats/20 American Hammers. From there we completed the first lap (to the flag)
• Second Lap:
  • Goal was to ruck the Archive mile where mumble chatter was encouraged. Time snuck up on me and we ended up shuffling the back half.

COT – Prayers for the teachers, students, and staff at the schools to stay safe amid the increasing numbers. Prayers for the children of the Hope4TheOrphan program (I apologize I can not recall the girls name we prayed for this morning) .

It was a beautiful morning and a recording setting Saturday morning at our newest AO. We had 10 faithful PAX in attendance, 7 of which were pulling a double header and posting at the “afternoon” workout at AO Mastodon at 7AM to complete the “Getting Jacked 777” challenge. YHC wanted to make sure each HIM felt the pain that was earning the coveted award.

WOR: SSH IC x 50, Goof balls IC x 15, Picking daises rotating to the left and right, quad stretch

The THANG: No Mercy Mile
Starting on the track – Bear crawl curve 1, lunge curve 2. Jog the straight aways stopping at the 50 yard line on each and complete Merkins on the first stop and curl/press on the second.

Thang 2: 10 Minutes of Meat Head
Rows IC x25
One Arm Rows x 10 (each arm)
Curls x 10 – then 5 negatives
Skull Crushers x 10 – then 5 negatives
Coupon Press x 15 IC

Thang 3: 5 minutes of Captain Crunch Yoga

NOR: Sparrow, Cookies, Katniss, Captain Crunch, DaVinci. Shiplap (Q), Panhandle, Saga, Big Mac, Wet Burrito

COT: Praised the lord for our M’s and 2.0s. We prayed for peace for our country as we go through an unsettling time.

18 PAX assembled on a downright balmy Midwestern November morning for Purple Pain, with exercises paired for the duration of a Prince classic hit (alternating when the purple pain point is achieved), with a hill run option as desired. My dinky speaker ensured we were well below Wheaton city ordinance for volume.

Purple Rain: Warmorama (Motivators, Imperial Hillbillies OYO, Abe Vigodas OYO, Batwings)

1999: Derkens and Dutch Bazookas

Cream: Dips and Dollys

When Doves Cry: Curls & LBCs

Raspberry Beret: Overhead Press & Outlaws

I Would Die 4 U: Skullcrushers & Scissor Kick

Kiss: Merkens and Mary of your choice

U Got the Look: Rows & Russian Twists

Little Red Corvette: Kettlebell Swings & Smurfjacks (OMMITTED DUE TO TIME)

Let’s Go Crazy: Blockees & Bonnie Blairs

COT: Prayers for patience and peace as we count votes, for Musa (through the #Hopemoves2020 campaign), and for our efforts to combat this virus.

Attenders: Bloomer, Gummy Bear, Shiplap, Sparrow, Wet Burrito, Captain Cruch, TBTW, Noodles, Tortuga, Hotbox, Jolly, Cookies, Panhandle, T-bone, Beaker, Big Mac, Saga, Da Vinci (Q)