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Nice day for an early concurrent Ruck/Run club. Started with WoR then split into Run/Ruck groups. Good start and good finish. I was a bit puzzled by the John Doe that joined out he group at NoR, courtesy of @Sparrow as reported by the unidentified John Doe. Perhaps it worth mentioning to prospects that it’s good to show at the start of a workout. Of course, I am just kidding @Sparrow. We welcomed the John Doe and invited him to join us at a future beatdown!

WoR: Good mornings, Tappy Taps, R/L/C stretch, Squat stretch

Thang #1 – PAX started on West and rucked Front St. Garage. PAX started with the following at the bottom of the garage:

25 Merkins

PAX then moseyed and ascended to top of garage and performed:

Squats – x25

Time did not allow for much else. Moseyed back to AO Mastodon. We covered some distance and were light on the PT today.

NoR: @Jolly, @Sparrow, @Cookies, @Tortuga, @Banks, @Shiplap, @BigMac, @Babe @Noodles

CoT: Praise for @Cookies’ start in his new job position. Prayers for @BigMac’s co-worker undergoing surgery. Continued prayers for @Bloomer.

YHC showed up to Tar Pit at the normal 5:15 in preparation for a beatdown to remember. In all honesty, I was a little nervous for the workout myself. I have been reminiscing about my 17 years playing football and 10 years coaching and wanted to deliver a beatdown that reminded me of the workout I never thought I would miss.

WOR: SSH x 20, Picking Daiseys – Middle, Right, Left, Right Quad, Left Quad, Right Tricep, Left Tricep, Michael Phelps – all while listing to song #1

The Thang – Partner #1 completed the exercise while partner #2 ran the ramp of the gerbil wheel. After the partner running got back the pair swapped. They would do this until a song ended. Once the next song started they began a new exercise. Reps were not counted, and based on the mumble chatter this was welcoming

Blockees
Durkins
Standing Tricep
Bonnie Blairs
1 Arm Rows
Coupon Squats
BBSU w/ coupon
Burpees
Skull Crushers
Upright Rows|
OH Press

We finished the workout right on time and ran 29-30 hills. It was nice to see the PAX challenge each other and sprint 80% of the hills. We all got better pushing each other

6MOM: Bicycles IC – the Q switched up the tempo to keep the PAX honest

NOR: Shiplap (Q), Beaker, Hotbox, Saga, Tortuga, BigMac, Jolly, Katniss, Panhandle, Gummi Bear

10 PAX (plus one four-legged companion) posted on a clear, crisp morning for Run Club.

Warm-o-Rama: Stretch OYO while the last few PAX arrived. Jog south along Carlton towards Childs St.

Thang: Childs St. Hill – PAX separated into several groups running at different paces. We ran west along Childs to Woodlawn, then turned around and went back up the hill to Carlton. While not steep, the hill provided a good workout. YHC took the lead (surprisingly) and the group completed 5 laps.
Total mileage ~ 4.5mi

Name-o-Rama: Jolly, Shiplap, Gummi Bear, Tortuga (respect), Shamu, Katniss, T-Bone (respect), Noodles, Da Vinci, Crack (Q), Dooley Dog.

CoT: Prayers for Bloomer’s son, Jazz Hands’ friend Brian, Gummi Bear’s mom, Noodles mother-in-law, Da Vinci’s church

17 Paxs showed up this mourning for the VQ.

WOR: Abe Vigoda, Michael Phelps, Goof Balls, and tappy taps.

Thang 1

Bataan Death March around the big loop. The snow was frozen and so we decided to take a detour on the road. The detour was longer then expect however. No one died even though it was close a couple times.

Thang 2

At the Base of Hoffa. 50 squats, run up Hoffa, 100 LBCs, 50 Merkins, run up Hoffa, 100 Flutter-kicks, 50 lunges, run up Hoffa, 100 American Hammers, and repeat. we ran out of time after about 1.5 loops.

COT:

Prayers for Push ups and memorizations this month. Prayer for Dan and that we can all be content and grateful. Prayer for Brain who got hit by a car. Prayer for Bloomer and his family. Prayer for SAGA’s M.

Was the weather (3 degrees) too cold? Was the pre-blast too intense? We’ll never know why only 4 PAX showed at #AO-Tarpit for the promised 5:30am Saturday Inferno, but alas – only Gummi Bear, Tortuga, Shiplap and Katniss (Q) were brave enough.

YHC began the beatdown with a prologue – an introduction to this Q which was inspired by a college Lit course on Epics (aka really long books that follow the “Hero’s Journey” story arc). This morning we’d be sampling the first book in the Divine Comedy: Dante’s Inferno. In Inferno, Dante and poet Virgil take a guided tour through the 9 layers of H-E-double hockey sticks. Q promised that, true to the text, each layer of our guided beatdown would be progressively more punishing. Starting positions…move:

Ring 1: Limbo.
Here are those not vile enough for the lower levels of the inferno. These souls wander aimlessly alone in the caves of limbo.

Exercise: Warm-o-rama
7X motivators
25 Wandering goofballs IC (move counter clockwise in rotating circle while doing goofballs)
John Cusack w/ Coupons to base of tarpit steps

Ring 2:
Here the lustful are thrown in a violent circle by a windstorm without rest.

Exercise: Three sprints up the steps, run back down the slope. You must bearcrawl in between.

Ring 3:
The gluttons wallow in a freezing, putrid slush by themselves.

Exercise: 75 Big Boy Situps in the snow

Ring 4:
The wasteful and hoarders spend eternity pushing heavy weights at one another.

Exercise: Partner up. Stand equidistant apart. 10 blockbeees, 5 lunges until one of you meets the center first. The loser must farmer carry his opponents block back to his start for him. Did three rounds subbing blockbees with thrusters and Hodors.

Ring 5:
The wrathful fight each other on the river sticks for eternity

Exercise: Partner up and stand on opposite sides of the heated incline driveway. Bear crawl race your partner up the hill. The first to complete 75 hand release merkins at the top wins.  

Ring 6:
The Heretics are trapped in flaming tombs. 

Exercise: 100 coupon press, 50 flutters, then we drop down to the 7^th circle.
*Jon Cusack back down* Leaving 3 stations with coupons

Ring 7:
There are many layers here – but a particularly troubling layer involves war-makers and plunderers who wallow in boiling blood. Should any of them crawl high enough out of the blood, they’re shot back down with arrows.

Exercise: Suicides up the heated incline driveway. 3 stations. Burpees at bottom until your turn, burpees at top until all finish.

Ring 8:
Fraudsters are thrown into a pit of darkness where they’re endlessly abused.

Exercise: Drill instructors
Standing (“On your feet!”),
Holding 6″ (“On your six!”),
High plank (“On your face!”)
Merkins (“Down/Up”).

Ring 9:
Escape the inferno. Emerge on the other side of earth to a starry night.

Exercise: Jon Cusack from the top landing back down to the parking lot. If you must stop to rest, you owe 5 Blockbees before you may begin again.

COT:
Prayers for Gummi’s former co-worker Deedee who’s been shouldering the burden of sick husband and son. Lift up all of our PAX who are out with injuries. Praise for the motivation and excellence F3 brings to other non-fitness parts of our lives.

Stay tuned for more Epic-themed workouts from YHC! This was only the beginning.

Bloomer’s 2nd Q

Warm-O-Rama
– Motivators
– Mountain Climbers – 15
– Merkins – 20
– Hilly Billy’s – 15
– Chinook Squats – 15

The workout today is called “Affirm it.” As we work out today we are going to be passing each other and performing various exercises. Sometimes when life gets tough and especially when you get tired, we can easily start to turn inward and focus on our self, our pains, our hurts, our feelings. When we do that we natural stop looking outward at others and will natural encourage each other less. Some of us are wired to encourage and affirm, while others of us struggle to affirm. So lets flex our affirmation muscles today. I want to hear you talk to one another. I want to hear men encouraging men. When you get tired and are in pain, look around encourage someone.

Romans 15:5 says, “May the God who gives endurance and  encouragement give you the same attitude of mind toward each other that Christ Jesus had.”

Break up into two groups at either end of the parking lot.
East workout location: Perform 5 Blockees (Burpee + Coupon)
Running between East and West workout locations PAX must carry coupon in a different way than before (i.e. Rifle, farmers carry, on shoulder, at waist level)
West workout location:

• 20 Block Dips and 20 Coupon Swings
• 20 Block Curls and 20 Coupon Squats
• 20 Calf Raises and 20 Overhead Coupon Presses
• 20 Merkins on Coupon and 20 Mountain Climbers
• 20 Imperial walkers in the snow– hands on head, squat to knees and back up and 20 big boy sit ups
  If you complete the 5 rounds of 40 reps then start over and complete 10 reps for each exercise

Ended with 4 minutes of Mary – Partner up. One PAX performs American hammer while the other PAX does lifts legs 8 inches off the ground. When one person needs a break they say, “I need you.”

MOLESKIN
You just flexed your physical muscles and your encouragement muscles today. Put it into practice with those at work and with those in your home. Take up the challenge to affirm, put up and encourage your co-workers, your spouse, your friends, your kids. Say their name and name something particular to what you are observing.

10 Pax (including Kringle and Sunshine who stopped in from Geneva) showed up on a beautiful Saturday morning at AO Mastodon for a meet and greet with 19 celebrities of the Exicon!

WOR: Abe Vigoda, Michael Phelps, Matt Biondi, Daniel-Son, Joe Louis, LL Cool J

Thang 1

Wilt Chamberlain: 100 LBCs, 100 yd sprint, 100 Squats, 100 yd sprint, 100 Flutter Kicks, 100 yd sprint, 100 Lunges, 100 yd sprint.

Thang 2

Celebrity Planks: Annie, Capt Morgan, Nolan Ryan, Travolta, Johnny Cash

Thang 3

Sheldon Cooper: 10 Pam Andersons, 10 Baryshnikov Squats, 10 Chuck Norris Merkins, 10 Bonnie Blairs. Lap around the parking lot. Repeat with 9 of each, then 8…down to 1

Thang 4

Mary: James Bond, Weezy Jefferson, Captain Thor

NOR: Jäzz Händz, Cookies, TBTF, Captain Crunch, Archive, DBC, Kringle, Sunshine, Sparrow, Jolly

COT: Praise for

Jäzz Händz

’s M being offered a new job. Prayers for

Jäzz Händz and his friend’s husband currently in a coma. Prayers for Captain Crunch as he continues to be in an extremely busy time at work. Prayers for Archive and everyone who has given up something for Lent.