Backblasts

7/13/20 Dirty Man Makers? Mercy!

4 PAX (Archive QIC, Banks, Gummi Bear and Hotbox) for not yo’ momma’s Ruck Monday.

WOR- 2 minute plank. Surprisingly easy, don’t think I was fully awake yet. Made lap of the AO with 4 stops for:

3×3 Dirty Man Makers- Manmaker with 3 hand release merkins at the bottom and 3 squat thrusters at the top.

Fully warmed up PAX moved onto Thang 1:

M.E.R.C.Y. High Fives
Done with FIVE stations at the bottom of a hill. The hill climb and distance is your challenge. PAX must complete each station’s circuit at the top of the hill before moving to the next. All stations (except the C-Crawl Station have a WO at the top of the hill which start with 1 Rep and ascend up to 5 Reps before that station’s circuit is complete.
Station 1 – M – Manmakers w/ ruck –
Station 2 – E – Squat w/ Extension- Squat with overhead lift of Ruck
Station 3 – R – Rock-a-Bye Babies w/Ruck
Station 4 – C – Crawl (aka Bear Crawl) w/Ruck
Station 5 – Y – Yoke Walk w/ Sandbag At the top of the hill, complete the required number of ascending Squats
Lord Have MERCY on your muscles after you climb HIGH up the hill FIVE times for FIVE sets.

PAX made it through at least one round of each station.

Prayers for Archive’s car shopping and a good start to the work week!

7.18.2020 – Back to Basics

It was a hot muggy Saturday at AO Mastodon, but we had our largest Saturday turnout in a while! 13 PAX, yes 13! (Archive, Captain Crunch, Noodles, Davinci, Saga, TBTF, Katniss, Shiplap, Sparrow, Big Mac, Hotbox, Jazz Hands, Banks). With the growing numbers, YHC felt it was time to spend a few minutes on how to Q and properly call cadence so that everyone is on the same page moving forward with workouts.

Warm-O-Rama:

We started off reviewing the disclaimer, as well as the 5 principles of F3.

Disclaimer:

Welcome to F3, this is a free, volunteer, peer-led workout. I am not a professional. I have no knowledge of any injuries or fitness considerations. It is each person’s responsibility to be safe and modify exercises if you need to. We all do it, most important thing is that you don’t get hurt.

5 Principles of F3:

  • Be free of charge
  • Be open to all men
  • Be held outdoors, rain or shine, heat or cold
  • Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  • End with a Circle of Trust

We then covered the importance of and how to call cadence. The workout today demonstrated various different types of cadence to show it is not all one size fits all.

Counting Cadence:

  • Creates rhythm which distracts the mind from the task at hand
  • Builds teamwork by synchronizing PAX and creating focus
  • Not knowing the number of reps discourages budgeting of effort; you get used to going as long as you have to

Proper Cadence Sequence:

  • “The next exercise is…” [pause] “Side Straddle Hop!” (or name of other exercise) – PAX REPEAT BACK!
  • “Starting Position…” [pause] “Move!”
  • “In Cadence…” [pause] “Exercise!” (begin count 1..2..3)

We then got into the actual warmup:

  • 7x Motivators
  • 15x Tin Soldiers IC
  • 15x Mountain Man Poopers IC
  • 15x Merkins IC
  • 10x 6-count body builders IC

The Thang: Tour de Mastodon

  • Stop #1 – We broke into 3 groups and completed 15x Pull ups as the pacer, the other PAX did BBS and planked while waiting
  • Stop #2 – Basketball Court Suicides – We all ran one iteration
  • Stop #3 – Pool Complex – we circled up and completed the following
    • 20x Merkins
    • 10x 8-Count Body Builders IC
    • 25x LBC IC
    • 25x Right side oblique crunch IC
    • 25x Left side oblique crunch IC
    • 50x Flutter Kicks IC
    • 20x Squats IC
  • Stop #4 – Dan Taylor Alley – We completed Dan Taylor’s up to 7 Squats & 28 Lunges
  • Stop #5 – Baseball Diamond – We held people’s chair while we rotated through PAX “Running” the bases by crab walking to first, bear crawl to second, lunge to third, and sprint home
  • Stop #6 – Caterpillar – We planked and then box jumped over all the PAX indian run style
  • Stop #7 – Monkey Bars – We quickly all crossed the monkey bars
  • Stop #8 – 11’s – We ran the lightposts back to the flag completing 11’s of Merkins and Squats along the way.

COR/NOR/COT:

All PAX survived the heat and were better for it. I am thankful for the group indulging me in a little different type of Q, but hopefully it makes us all better and gives us some more things to try out. Prayers for Beth, Big Mac’s friends going through a tough time in their relationship, and praise for Jazz Hands getting some much needed rest. Great job today men!

7.9.2020 – Ready to DINE

Beautiful day at AO Mastodon. PAX showed for an interactive Q led by Noodles. Call me Notorious B.I.G. as the PAX would be Ready to DINE, not Ready to Die. It would be a day full of A La Carte exercises chosen by HIMs on their HC.

Thang – B.O.M.B.S. (Modified version) based on chosen exercises by HIMs. Each letter represents the following chosen exercises:

B – Bodybuilders (Archive), O – One Legged Split Squats – 1x each leg = 1 (TBTF), M – Starjumps (Katniss), B – Lunges – 1x each leg = 1 (Captain Crunch), Merkins (Noodles) – Bonus – Bear Crawl (Gummi Bear) at every bridge along the way.

Workout began with a mosey on the back end of the AO and then along the short mile route. PAX would perform an exercise in increments of 1 beginning w/ Bodybuilders at each street lamp (SL). Ex: SL #1 – 1 Bodybuilder, SL #2 – 2 Bodybuilders, SL #3 and so on until reaching five. At the 6th SL – 5 Bodybuilders + start of next exercise (One legged Split Squats – 1x each leg =1) and so on. PAX that finish would complete a total of 105 bodybuilders, 80 One Legged Split Squats, 55 Starjumps, 30 Lunges, 25 Merkins along the route. Moseyed back to AO parking lot for time.

NoR: Da Vinci, Archive, Gummi Bear, JLiz (FNG), Katniss, Shiplap, TBTF, Captain Crunch, Noodles (Q).

CoT: Prayers for Archive and return to on-site duties with his employer, same to all of those being integrated back to on site duties. Prayers for Wheaton College and recent coverage in news, requesting wisdom on both parties to exercise fairness and good judgment. Ultimate judgment to be left to our Lord and Savior. Prayers for continued health and motivation as we continue to grow as an AO.

Ruck Club Backblast – AO Mastodon (7/6/2020)

Ship Lap, Gummi Bear, Da Vinci (FNG), and TBTF posted for ruck club after a long relaxing weekend.
WoR

  • Motivators x5
  • Slow Ruck Merkings x10
  • Arms circles (forward/backwards) and claps (overhead/front) x25 each motion

Thang:

  • We rucked about a mile to the Lincoln Marsh Prairie Patch (it’s a park)
  • We found a log and did 25 Ruck Derkins, 25 Split Squats (per leg), and then carried our rucks over our heads for a small loop that is at the park (guessing baout 1/8th mile), we then did 5 Ruck-pees (Blockpees with a ruck)
  • We then rucked back to the AO (about a mile) working up to shuffle towards he end as we were over time a bit

CoT

  • Praying for general health and wellness of the PAX and community as we all progress through the current pandemic and start to branch out and reintegrate aspects of life back in to our routines (ie day care, etc).

Welcome Da Vinci to AO Mastodon!! We are happy you are here and excited to get to know you. If you haven’t had a chance to meet the “FNG” be sure to reach out and say hi.

04 July 2020 Happy Fourth of July

Archive, Captain Crunch, TBTF, Noodles, Sparrow, Katniss, and Gummibear all posted.

The Thang:

Split into twos of two/three with those of like run speed. Each Team was given the following instructions to be completed in order as a team:

Run to the coupons: Each knock out 50 goblet squats. 

Run to the pull up Bars: Each knock out 50 toes to bar.  

Run to the World War I monument at North Side Park: Each knock out 25 hand release merkins and 25 air squats. 

Run to Memorial Park: Each knock out 25 hand release merkins and 25 air squats.

Run to Adams Park: Each knock out 25 hand release merkins and 25 air squats.

Run to the World War I monument at North side: Each knock out 25 hand release merkins and 25 air squats. 

Run to the coupons:  Each knock out 50 goblet squats. 

Run to the pull up Bars: Each knock out 50 toes to bar.

Meet at the flag.

NOR/COT/ Coffeteria for some.

06.30.2020 – Restrictor Plate Racing

It was another humid day at the AO, but 6 PAX (Archive, Captain Crunch, TBTF, Banks, Katniss, Gummibear) showed up for the beatdown. YHC promised to try something more creative than usual and hopefully didn’t disappoint.

Warm-O-Rama:

  • 7x Motivators
  • 15x Tin Soldiers

The Thang:

The PAX broke up into 3 teams – Archive & Captain Crunch aka Caphive, Gummibear and Katniss aka Gumminiss, and Banks & TBTF aka Bantf. Each PAX was responsible for the following reps, but the team could split them up however they would like:

  • 5x Burpees
  • 10x BBS
  • 15x Coupon Curls
  • 20x Merkins
  • 25x Squats

After the reps were complete, the PAX needed to run to the top of Hoffa, first full team to the top won that round. After each round, one PAX on the winning team would progress to increasingly harder reps.

First set of restrictor plates:

  • 5x Blockees
  • 10x Coupon Sit Ups
  • 15x Double Coupon Curls
  • 20x Hand Release Merkins
  • 25x Coupon Squats

Second set of restrictor plates:

  • 5x Sandees (Burpee with a Sandbag)
  • 10x Sandbag Sit Ups
  • 15x Double Coupon Curls
  • 20x Hand Release Merkins
  • 25x Sandbag Squats

The results:

  • Round 1 went to Caphive, they added the first restrictor plates for 1 PAX
  • Round 2 went to Bantf, they added the first restrictor plates for 1 PAX
  • Round 3 went to Gumminiss, they added the first restrictor plates for 1 PAX
  • Round 4 went to Caphive, they added the first restrictor plates for both PAX
  • Round 5 went to Gumminiss, they added the first restrictor plates for both PAX
  • Round 6 went to Gumminiss, they added the second restrictor plates for 1 PAX
  • Round 7 went to Bantf, they added the first restrictor plates for both PAX
  • Round 8 went to Caphive to finish it off

Final Score: Gumminiss – 3, Caphive – 3, Bantf – 3

After all PAX were sufficiently gassed, we put everything back and circled up around the flag.

COR/NOR/COT

Prayers for safe travels for us all this summer as we venture off into the world and that we all keep things in perspective and don’t let the news in the world today get us down. Great job today men!

6.27.20 The Floor is LAVA!

6 PAX for a hot hot hot beatdown.

WOR- 7x Motivators, Static Stretches. Pick up Coupons

Thangs- Split into 2 teams: Team TBTKatbox (Too Big to Fail, Katness, Hotbox), Sharnks (Shiplap, Archive, Banks)

Round 1- 1 point each for winning a round.

First to 150 total reps as a team and run to next lamppost (winner): Curls (Sharnks), Clean and Press (Sharnks), Squats (Sharnks), Blockees (Sharnks)

Round 2- 4 points for winning the round. THE FLOOR IS LAVA: work as a team to traverse from one lamppost to the next without touching feet to the ground. Hands and coupons can touch. Winner of round was Sharnks with a last minute push.

Round 3- Blue Falcon: Team TBTKatbox picks reps and exercise. First team to complete and make it to next lamppost gets 2 points: Merkins (TBTKatbox), OH Press? (TBTKatbox), BBSitups? (Sharnks), Run w/ Coupon to top of Hoffa (Sharnks)

Race to the top of Hoffa was a definite highlight: TBTF took off like a rocket but slowed when he hit the hill. Banks’ slow but steady closed it out.

Mary- 8 points for team for holding boat/canoe the longest. Won by yours truly QIC. Hotbox said it looked like I could have held boat all day, it didn’t feel that way to me. I’ll take the compliment.

TBTKatbox: 4 points Sharnks: 18 points.

Gotta say the points don’t look close but TClaps out to everybody for pushing each other. It did not feel like there were any rounds off for either team.

COR NOR- Blessing for travels and for Sparrow’s trip to Wisconsin.

Father’s Day Q

6/20/2020 –

WoR:

  • Motivators x7
  • AbeVigoda’s x15
  • Slow(ish) paced Indian Run around the AO (3 burpees) ending at the coupons

Thang:

The concept was that I created a list of the PAX in attendance and then we would do an exercise that I thought of when I thought of that PAX. The rep count would be the PAX age and the reps would be the PAX number of kids (keeping with the Fathers Day theming). In reality I couldn’t remember everyone’s age so we just did 35 reps for everyone (or “rep equivalents” where 35 reps didn’t work out or wouldn’t be reasonable). Most importantly after we completed the exercise the PAX that was the motivation for the exercise completed was responsible for sharing a “dad joke” to the PAX so we can all build up our “dad jokes” arsenal.

Rountine:

  • 1 – Crunch – Dan Taylors
  • 2 – Banks – Burpees – 35 reps, 1 set
  • 3 – Noodles – Zombie Crawl up Hoffa (way harder than I remember) – there was some solid Halloween Q mumble chatter on the way up; Boo-urpee for the 6 at the top
  • 4 – Katniss – Star Jumps – we crowd sourced this one and got to the total rep count as a group
  • 5 – Archive – Coupon Squats – 35 reps, 2 sets + 15 reps in cadence (for the one on the way!)
  • 6 – TBTF – Rock Around The Block (10/10/10/5, only 1 set due to time)
  • 7 – HotBox – Coupon Back Rows (35 reps, 2 sets; cu short for time)

We returned the coupons and moseyed to the flag

CoR – Captain Crunch, Banks, Archive, Katniss, TBTF, HotBox, Noodles

CoT – prayers for Captain Crunch and family for safe travels to Pittsburgh as well as for all the Fathers to enjoy the weekend

6.22.2020 – Ruck, Shuffle and Crawl

Beautiful Monday morning. Great day for a Ruck. 3 PAX weathered thru the Father’s Day festivities. Here’s the breakdown:

WoR:

Motivators x5, Abe Vigodas x15

Thang #1 – Started rucking down the AO eventually alternating between shuffles. PAX stopped along the way to do the following:

Shoulder Taps – x15 in cadence

Merkins – x25 OYO

Ruck drags – x25 OYO

Rinse and repeat for a total of 5 stops.

Thang #2 – Rucked over to the trail part in front of Hoffa and did the following:

Squats – x25 (no ruck)

Bear Crawl dragging Ruck to base of Hoffa

Crawl Bear pulling Ruck up Hoffa

Flutter Kicks (top of Hoffa) – x50

Rinse & Repeat.

Completed 1 1/2 round, ending with Bear Crawl to base of Hoffa for time. Hold side plank for 6.

MoM:

Superman – hold until Q halts

Arm Circles – until Q halts

Seal Claps – until Q halts

CoR: Banks, Shiplap, Noodles (Q)

CoT: Prayers for a good work week. Chatter of the day was a reflection on Father’s Day celebrations, traveling and adjusting to the reopening of other states, Wisconsin, and anticipating the reopening of Illinois. Prayers so that God reveal his plan to us regarding COVID-19 and to give us a glimpse of positivity in adjusting to a new normal here in Illinois.

6.15.2020 – Ruck Day

It was another beautiful day at AO Mastodon, even if it was a bit chilly to start out with. 5 faithful PAX (Noodles, Captain Crunch, Shiplap, Archive, and Banks) showed up to see if YHC would continue the recent escalations in rep counts, or if we would return to more of a normal routine.

Warm-O-Rama:

  • 5x Motivators
  • 15x Tin Soldiers
  • 15x Mountain Man Poopers

The Thang:

  • We started off with a Merkin Mile: 25 Merkins 4x as we rucked around the perimeter of the AO
  • Next we did some Catch Me If You Can (5x Burpees and then run to catch the group) as we rucked around the interior loop
  • We finished at Hoffa and ran the hill twice and completed the following exercises:
    • 25x Ruck High Pull
    • 25x Ruck Squat Thruster
    • 25x Ruck Swing
    • 25x Ruck Overhead Press
  • We then headed back to the flag and completed 25x American Hammers

COR/NOR/COT:

Prayers for a good upcoming week and motivation in our daily lives as we work from home. Also prayers for those making decisions to look to the long term and not be short sited with all of the COVID noise going on.