Backblasts

Shiplap, Gummibear, hotbox, banks, TBTF, Katniss, Archive, & Captain Crunch posted on a beautiful snowy morning. We broke off in pairs and did the following workout that was modified from one found online:

Warm Up: The “Beginner” 300 Workout 

• Bodyweight Rows – 15 reps
• Bodyweight Squats – 25 reps
• Pushups – 15 reps
• Jumping Jacks- 50 reps
• Mountain Climbers – 20 reps
• Close-Grip Pushups – 10 reps
• Bodyweight Rows – 15 reps

THANG:

Run one outer loop. 

The “Original” 300 Workout

• Pull-ups- 25 reps 
• Coupon Deadlifts -100 reps 
• Push-ups- 50 reps
• Box Jumps – 100 reps
• Coupon Floor Wipers –  75
• Coupon Clean-and-Press 75 reps
• Pull-ups – 25 reps

All of us completed the floor wipers and were working on clean & presses when time expired. Some had to go to their greater callings, while others as able stayed to finish.

NOR/COT: Prayers for Banks and Hotbox as they travel. Prayers for healing for Archive’s calf. Prayers for Noodles as he is sick.

Moleskin: It felt so good to be outside in the snow on this beautiful morning. I am very thankful for this group as there is something so rejuvenating about being outside, and I would not be outside working this hard at 5:30am without this group of men. Also very thankful for God’s creation of the beautiful AO. In addition to this, it is very encouraging having 8 paxs post on a thursday morning. It was not six months ago, that we would have only 5 paxs at most, posting on a Thursday. To have 8 post on a morning where the streets have not even been cleared yet by the plows is terrific.

7 PAX for a slow day at AO Mastodon. Archive, Banks, Captain Crunch, Noodles, Too Big to Fail, Shiplap, and coming in hot- Gummi Bear.

Ruck out of parking lot- short warmup under the street light- 15x SSHs, Karaoke, Bernie.

Ruck to Lawson Field-
Thang 1: Split into two teams.
Team 1- 10x 4 count squats
Team 2- Full lunges (knee touches the ground)
Repeato until PAX has crossed the field.

Ruck to Tot Lot- 2 rounds of:
10x Derkins on swings with Knees to Chest
10x Squats
10x Dips

Shuffle back to startex.

Prayers for rest (Noodles + the rest of us), concentration and motivation for a good week at work (AMEN).

It was a rather windy (19MPH winds I believe) day. Four paxs: (Captain Crunch, Katniss, Banks, and Gummi Bear met in the gloom.) 

Warm up: 

Cross Country Skiers I/C (25)

Abe Vigodas I/C (14)

Squats I/C (25) – hold for a stretch. 

Jog to get coupons and drop off at station 3, and jog the course. 

THANG

25 Minutes AMRAP (Complete the following course as many times as possible, running in between stations). 

Station 1 (northside pool entrance): 

One legged hops (hop up & down stairs on one leg, twice)

10 bouncing betties 

20 jump squats 

25 leg spreaders 

Station 2 (playground area): 

10 aussie pull ups 

Station 3 (tennis court parking lot area):

15 hodors

15 coupon swings

Station 4 (pull up bars): 

5 pull ups 

Time ran out when all paxs were still finishing up set number 3. But we all finished out the third set: time of about 27 minutes.  

NOR/COT: Prayers for a strong week, for God to heal Archive and his family, and  strength for Noodles. 
Moleskin: It was a great turn out of four of us on our first official Tuesday, and a very encouraging start! Thanks guys for showing up. This workout was also a bit more running than we have done in some time, and was really run focused, with the intent being to  have us moving the entire time to stay warm and get some good winter cardio.

It was a beautiful brisk January morning for 9 PAX to convene for a solid mid-week workout. Captain Crunch, Archive, Noodles, Dove Tail, Gummi Bear, Hotbox, Ship Lap, and TBTF were in attendance.

WoR: We started with Motivators (x7), Windmills (x15), and a moderate pace job where we ran forward, side shuffle right, backpeddled, and side shuffled left until we got to the swimming pool parking lot were we proceeded to the “Thang”

The Thang: The Thang which shall be called “The Thunderdome” in leiu of me being able to think of a better name for it consisted of the PAX forming a large circle on one end of the parking lot. We did a round of 7 exercises (Burpees x10, Ground Zero Jumps x 25, Merkins x25, Squats x25, Mountain Climbers x25, Lunges x25, Side Shuffle Hops x100) as fast as possible. The first PAX done with any of the exercises in the routine counted to 10 while doing jump knee tucks. At the count of 10 all PAX stopped the current exercise to move to the next in the round. After working through all 7 exercises the PAX ran to the other side of the parking lot to do 20 Imperial Walkers and slow jogged back to the “Thunderdome”. We did this 4 times to get to approximatly 1,000 reps total in about 30 minutes. It was an impressive showing by all!! We then jogged back to the flag intermittently switching from standard jog to side shuffle right to back peddle to side shuffle left.

CoT: I waited a few days to post so I am not sure I remember everyones prayer requests but we are praying for Dove Tail’s successful completion of his final Architecture exam, positive willpower around food for Noodles (and really all of us as that is a struggle for me as well), Our families and Ms who make so much possible, and the group in general who drive each other to become a HIM.

1/25 beat down – 9 loyal PAX (Captain crunch, Bears, Banks Jr, Hotbox, Prime Time, Body Pillow, TBTF, Shiplap showed up for a 60 minute beat down on A beautiful Saturday morning.

Thang 1 – Bataan death march. An Indian run but modified. The Last PAX in line would complete 5 perfect burpees and then would sprint to the front of the line. This continued for 15 minutes.

Thang 2 – Super charged – All About the Benjamins. 25 curls with the coupons, 25 walking lunches away, 25 squats, 25 lunges back to the coupon, 25 overhead presses, 25 lunges away, 25 merkins, 25 lunches back. Once the set was complete each PAX would finish out each set to get 100 reps for each exercise.

Thang 3 – Grips of Strength. Each PAX grabbed a partner. 4 total rounds with 4 exercises. One would carry 2 coupons across the parking lot to the light pole, then back. The partner completed an exercise. The 4 exercises were: shoulder press merkins, front plank, left side plank, right side plank.

COT – praise for the group, our lovey wives, and beautiful children.

Paxs Posted: TBTF, Captain Crunch, Archive, Noodles, Dovetail, Gummibear.

Thang:

Ruck to Downtown Wheaton Parking Garage (combo of shuffle and striding it out). When we arrived we did two rounds of;

10 push ups at the base, run up to the top, 21 upright rows with ruck, rinse and repeat.

We wanted to finish a third but time did not allow.

Ruck back to AO.

NOR/COT: Every pax had a prayer request, which was encouraging. I cant remember them all now, but that’s ok, as God is a God who remembers.