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.

2.24.2020 Ruck Club “Take The Bridge”

A great turnout of 10 pax; Archive, Captain Crunch, Dovetail, Gummibear, Hoser, Hotbox, Katniss, Shiplap, TBTF, & 1 FNG (Now Innards)!

Thang:

We played “Take the Bridge” strategy game. This new year I felt we had worked very hard in January & February, incorporating a new standard workout day (tuesdays). This Q was a bit of a trade-off; sacrificing some intensity for some fun and camaraderie, but my aim was still to promote a good F3 workout. 

Two teams were formed: With Archive, Dovetail, Hoser, Hotbox, and Shiplap as one team (the badguys) and Captain Crunch, Gummibear, Katniss, TBTF, and FNG Innards as the the Good team.

As the game commenced Archive started us off strong with the fastest 10 get-ups and taking the nearest bridge. Essentially, what occurred is that the two nearest bridges were apprehended by the thuggish team, never to be traded hands again. The Good Guys took the far bridge and never gave it up. It was clear throughout the game that the Thuggish team never mounted strong attacks, but instead feigned attacks and concentrated their forces in the rear to defend their two bridges. Some would label this cowardice, others would call this good strategy. There were some miscounts during firefights in the fog of war, but that is destined to happen. The game ended when time was called, with a bridge never trading hands. All jokes aside, I had fun time competing against the other team, its just hard to lose at your own game.

Lessons Learned:

  1. The exercise that defenders had to do when they were on a bridge was far too easy and next time all defenders should have to do the exercise and it should be a different exercise.
  2. The rep count for firefights needs to be more even between attackers and defenders in order for bridges to actually trade hands. Perhaps different exercises as well that are more demanding.
  3. Archive and Hotbox contemplated an amphibious attack. While it was not attempted, it may be good to incorporate such an attack should the game be played again.

NOR/COT: The Brave FNG stepped forward and told us about himself. The group was brainstorming the perfect name for the FNG, when suddenly Captain Crunch had a shining moment of brilliance comparable to that of a shooting star and offered the name Innards. We then prayed for Archive’s family and his wife’s pregnancy & Dovetail’s hip.

Moleskin: It was great to have Hoser back with us and Innards. Innards has been to 3/3 workouts thus far since joining. Way to Go Innards!

I have put the rules below for reference:

Take the Bridge Objective: 

Split up into two teams 

There are three bridges total. 

First time to take all three bridges, or occupy ⅔ bridges when time is called is the winner. 

Starting the game: 

We will start near the base of the hill and split into two teams. Each team will have 90 seconds to come up with a strategy & listen to their leader’s orders. (Q will pick team leaders). Then each team member will need to complete 10 turkish get ups on his own. Once your individual gettups are complete, you can race to any bridge of your choosing. At the start of the game there are no landmines present and no one yet occupies a bridge, so in order to initially occupy a bridge it is the first team who has 2 team members to stand on the bridge.  

How to initially occupy: First team who has two men on a bridge, bridge is considered occupied and team now has possession and is considered defenders. Landmines go into place immediately upon the bridge being occupied. 

There is a cost to owning a bridge: Defenders on bridge must be doing the following are are only interrupted when there is a firefight to defend against an attack or are relieved by teammates:  

With Ruck on: 1 push up, 1 lunge each leg, 5 squats, 10 calf raises (1 set). If you have multiple defenders they can alternate and rest, as long as one person is always performing a set at one time and each person is only doing one set at a time. If there is only one defender he must perform continuously. Once you occupy a bridge this must immediately begin and does not stop until the bridge is taken by enemy forces, who will then continue the sets. Failure to continuously perform a set will result in an immediate forfeit of bridge to enemy (honor system in effect). 

Once you occupy a bridge, you must leave at least one man there at all times. You cannot abandon the bridge even for a moment. 

Those of your team who are not in the defender position must be moving (walk, run, shuffle) to mount an attack, or retrograding back to relieve defenders or reinforce. 

MINEFIELDs: Light poles nearest to bridge on either side mark beginning of minefield to bridge. Attackers must bear crawl from light pole to bridge prior to mounting an attack. Only applicable for attackers on attack. Minefield layout is known to defenders and therefore they do not have to bear crawl through their own minefields at any time. Attackers, if they lose the firefight do not need to bear crawl back, only must on attack in. HINT: Some minefields are very very small and some are larger. 

If an attacker fails to recognize a minefield and is not bear crawling through a minefield the defender yells “Mine” which results in the attacker losing his leg (all this means is that the attacker cannot partake in the attack but must go to mount an attack elsewhere or go back to a friendly bridge prior to trying to mount another attack at this particular bridge). 

FIREFIGHTS: 

Occurs when one team attacks another on the bridge. Once attackers have navigated minefield and when the first attacker touches bridge firefight begins (you must be on bridge to engage in firefight). Fist team to knock out the reps together as a team wins the firefight: 

If you are defending a north side attack: 50 bent over rows 

If you are mounting a north side offensive: 80 bent over rows

If you are defending a south side attack: 75 chest presses 

If you are mounting a south side offensive: 125 chest presses 

Firefights Begin when the first offensive attacker touches the bridge. The defenders and the agitators who are on the bridge may immediately begin their set (north or south side depending on which way they were attacked). The team that finishes first must shout their reps (50,75, or 100 depending on the direction of attack and team). That team that finishes first wins the fire fight and either keeps their position or occupies a new position. 

If the defenders lose they must exit the opposite way they came. If the agitators lose the firefight the must exit the same way they came. If the defenders were attacked by both directions simultaneously, and lost, the victors get to decide which way they go back. 

OTHER RANDOMNESS: 

SNIPER: If you hear the Q shout “Sniper” you must immediately stop what you are doing and do 25 leg spreaders with ruck overhead. Once done you may immediately resume the task at hand. This includes if you are in a current firefight. 

INCOMING: If you hear the Q shout “Incoming ” you must immediately stop what you are doing and do 5 gettups.

 Once done you may immediately resume the task at hand. This includes if you are in a current firefight 

Clues & Other Rules: 

Teammates in defense will get tired, as they are constantly performing repetitions. Make sure you relieve regularly and be strategic about offensive operations. Less then two defenders present means that the lone defender will be doing reps continuously and the bridge will be very vulnerable to enemy attack. 

When in a firefight, it is a good idea to somehow be counting the reps you do as a group. Once the first attacking member touches the bridge is when both defenders and attackers start repping in a firefight. 

You cannot Wargame and just have someone hovering near one of your bridges ready to defend but not on the bridge and therefore not performing the necessary bridge occupation reps. When you are not defending a bridge you must be moving towards an enemy position or back to a friendly position, you must be moving with a purpose. 

You may attack a bridge from both directions simultaneously. 

You cannot cross a bridge in enemy hands. 

Some mindfields are larger than others. 

You do not need to stay on the paths. 

2.27.20 – Banks+Greta = Beatdown

Great turnout for a beautiful February beatdown. 7 PAX (Inards, Gummy Bear, captain Crunch, Archive, Banks, Katniss, and Shiplap) showed up to give their all.

Warm -o-Rama – Motivator x 7, Abe Vigoda x 15, Big Arm Circles forward/backward x 10, Raise the Roof x 10

The Thang – Greta, Hill Interval. The PAX partnered up and did 100 Blockbees, 200 Over Head press, 300 block swings. PAX 1 one would run up the hill while PAX 2 completed as many reps as possible, then switched until all reps were complete.

Thang 2 – partner pushed ups. Alternating set 10 x 10

Thang 3 – Abs 10 sets of 20. Butterfly LBC, side obliques right/left, flutter kicks, American hammers, double crouch, reverse crunches, side scissors, knee to chest.

COT – Prayers from Archive and his family (thankful to hear good news!) as they deal work through their current pregnancy. Please be with their family and guide them the way you see fit. Prayers for all of us in our job with hard decisions and making the right ones, and that the people that do not benefit see the positives that may come from a hard situation. Thankful for all our blessings you have given us!

2.22.20 — Full Metal Coupons

5 PAX got stronger (Noodles, Hot Box, Katniss, Ship Lap, Captain Crunch).

It was a balmy 30 degrees and the sun had just punched over the trees. After a standard warm-up and a random recon mosey to stall for a possible 6th, we grabbed the coupons and headed for the hill. Hoffa was freshly de-iced and open for business.

After prepping the winkie for the day, the Q had scrawled in the empty corner:

This is my coupon. There are many like it, but this one is mine. My coupon is my best friend. It is my life. I must master it as I must master my life.

The theme of the day was partner work, coupons, and some good ol’ favorites to cover the bases and point out what we’d been lacking this whole week: leg work.

The Thang: FLORA 1, 2, 3s

Partner work with coupons:

  • 100 Merkins – both PAX keep their feet on the coupons. Do 10 merkins while your partner planks and swap until you’ve completed 100 total reps.
  • 200 LBCs – hold the coupon overhead while doing crunches, partner holds feed 6″ off ground with coupon overhead. Swap every 20.
  • 300 Goblet Squats – hold the coupon. Do 30 squats while your partner holds the bottom squat position. Flapjack.

The Other Thang: Sparta 1, 2, 3s

Another Dora (or in this case Flora) but the partner runs the hill with a coupon, does 10 Merkins on the block at the top and runs back (like the Spartan). Blocks were technically optional on the reps on this one, but no one woke up for easy today. (Katniss did break a block on the frozen ground half-way through, but he immediately went and got another)

The “Extra”: Burny Bernie Legs

The boys got done with plenty of time on the clock, so we rolled in the extra fun that had been planned.

  • (Bernie Sanders hill run + 20 Star Jumps + Lunging down the hill) x 3 = FUN. TIMES.

4MOM: Ol’ Ironsides

Since our pain was mainly located in only one major muscle group, we dusted this one off again for great effect. Ended with 15 seconds left on the clock.

  • ( Boat/Canoe + American Hammer ICx20 ) x 2

COR/NOR/COT: Prayers for those unable to post from injuries and illness —  for Noodles’ 2.0 and his dedication tomorrow — for Mrs. Crunch and her new writing opportunity that the momentum of it would snowball into even more in the future

Moleskin: Really impressed at the determination and joyful good cheer of this group of crazy guys (YHC included) who would think a breezy February dawn working out in the park was the kind of thing to wake up early for, the kind of thing to go to bed early for! In big and small ways it has transformed my life, and it’s fun to watch others discover it and enjoy it with the same strange, sore enthusiasm.

That’s not to say you old regular dudes weren’t missed! Just 5 on a Saturday already feels weak! It’s warm! The sun has returned! The hill is clear! See you next time!

2.20.20 – 4 the Month You Love to Hate

A homage to one of my very first Q. “4-Elements”. Intensified the exercises since there is no new blood! 8 loyal PAX had held it down. “No man left behind, But leave no man where you find him.” Made some rep references to 2.2.20 & 2.14.20.

WoR:

Motivators x 10 – the count immediately threw off Gummi Bear. Long enough count to still receive those HIMs riding in hot.

Abe Vigodas x 15

Mosey to first bridge – Moseyed together as a group.

Thang 1 – Groundhog’s Day – 2.2.20 = 24s – Felt like Bill Murray on this one. Different Exercises, same Crawl. 4 Bridges/stations throughout the park. Reach each bridge and perform the rep count. Bear Crawl across and hold squat position for 6.

Bridge #1 – Burpees x 24 Bear Crawl across the bridge

Bridge #2 – Squats x 24 – Bear Crawl across the bridge

Bridge #3 – ATMs x 1 Round (24) – Bear Crawl across bridge

Bridge #4 – Bear Crawl across last bridge – Grab a coupon – Bent Over Rows x 24 and sprint to Hoffa to hold for the 6.

Thang 2 – Valentine’s Day – 2.14.20 = 36s

Sprint #1 – American Hammers – 36

Sprint #2 – Watch TV – 36 Mississippi

Sprint #3 – Flutter Kicks – 36

Sprint #4 – Gas Pumps – 36

MoM: Arm Circles, Raise the Roof, Supermans – Q calls Hault

CoN: Dove Tail, Ship Lap, TBTF, Katniss, Captain Crunch, Hot Box, Gummi Bear, Noodles QIC

CoT: Gummi Bear – Prayers for his Brother and start of new business. Prayers for his family’s acquaintance and foster care situation. TBTF – Prayers for their family dog so that God brings comfort and tranquility to his family as they cope with dog’s life limiting condition.

Moleskin: I’m always looking for ways to push myself and my F3 Brethren to the limit. I’m grateful to have the opportunity to lead a great group of HIMs. I always seek to do better and try my hardest to make a statement when it’s my turn to Q. Thank you for always challenging me!

2.18.20 “Royal Rumble”

6 PAX posted today (Gummy Bear, Captain Crunch, Dovetail, Katniss, Noodles, and Shiplap) to make the highest turnout yet for our NEW Tuesday Boot camp+. It was quite windy, but a beautiful morning. The workout was inspired by thinking of my favorite Wrestling saying (Arrive, Raise Hell, Leave) while reading up on Stink B.O.M.B.S.

Warm Up: Motivators x 7, Abe Vigoda x 10, Big Arm Circles Forward/Backward x 10, Small arm circles Forward/Backward x 20, Jog around the round-a-bout.

The Thang – The PAX partnered up to complete a BOMBS workout. We used the parking lot to make a make-shift hub and spoke course. One partner started at a corner of the parking lot and did a corner exercise while their partner ran to the middle of the parking lot (hub) and completed a 50 count of a middle exercise. Once 50 reps were accomplished the HIM would run back and switch with their partner. They would add their reps together until the total number of reps were accomplished. Once all reps were completed they would run to the middle and then to the next corner and complete the next exercise. The entire group finished one full circuit and started on the second rotation before time expired.

Corner Exercises – 50 Burpees, 100 Overhead Presses, 150 Merkins, 200 Big Boy Sit-ups, 250 Squats.

Middle Exercises (w/Coupon) – Curls, High Pulls, Dips, Skull Crushers, LBCs

NOR/COT: Prayers for a good week and health for all PAX’s and their families. Praise for all that God has blessed us with, and prayers that he leads us in the direction he has for us even if we aren’t thinking the same.

Moleskin: I feel so blesses to have found this group. You guys are extremely motivating and just all around good guys. Coming to join the Mastodon was been a blessing and look forward to many more beat downs!

02/17/2020 Ruck Club Q Cherry

6 brave PAX souls entered. Shiplap, Gummi Bear, Katniss, Captain Crunch, Archive and Dovetail. After a quick trail check up we were off.

Warm Up:

Motivators x7
Mountain Men Popper x10

Thang:

Round One:
One set: x20 Squats, x10 each arm ruck snatch, x20 Merkins, 30 second full plank
Ruck shuffle 3/4 mile around outer loop to north parking lot.
Two set: x20 Squats, x10 each arm ruck snatch, x20 Merkins, 30 second full plank
Ruck shuffle to base of Mt. Doom

Round Two:
Break out to two teams of 3 each.
Man 1 bear crawls up hill and bernie sanders down while the other team members complete burpees and ruck swing. Rotate once the running teammate returns to the bottom of the hill.

Ruck shuffle back to CoT:

TAPS to a good week as we commute to and from our places of employment. Prayers for @Archive as he is hiring for a replacement position, may the previously employed exit in a graceful manner.

Moleskin:
So happy to be back at it with everyone as I’ve missed the comradery and accountability you all provide. With a few grumbles during the explanation portion of the exercises, I’m sure to have provided a memorable first Q.

Grid Iron L-B-C

It was a down right cold morning at AO Mastodon where 5 determined PAX came together to show Mother Nature she shall not stop them from working out for coffee!! PAX in attendance included: Archive, Captain Crunch, Katniss, Ship Lap, and TBTF.

WoR: We did a quick round of 7 Motivators to get the bodies moving and then moseyed to the high school football field with a football in tow.

Thang:

We started out with the “Grid Iron L-B-C” routine (just made it up it’s not official; L-B-C in this context stands for Lunge-Burpee-Crawl). The PAX stood in one endzone. One person threw the football as far down the field as they could. The entire PAX lunged to the football and did 5 burpees. From there the same person who threw the ball now kicked the ball as far as he could and the PAX bear crawled to the ball. From there the PAX high kneed to the other end zone. We did 5 rounds of this (1 round per HIM).

Next we did a modified Bruce Lee routine to torture ourselves and theoretically work on core strength (I haven’t seen gainz). We did 6 exercises in a super set for 30 seconds each (3 minutes total for the non-math majors). We did 2 rounds of this. The exercises were: American Hammers, Leg Raises, LBCs, Heel Touches, Crunchy Frog, and 100s). This is heavily modified/reduced version of the official (per the F3 exercise list; check it out it is rediculous)

We then did field sprints as a PAX. We could not see the lines (field was covered in fluffy snow) so we used benches around mid-field on the sidelines as a reference. Starting in the end zone we sprinted to the first bench (about 30-40 yards) and Bernie Sanders back to the starting point, then sprinted to the second bench (about 60-80 yards) and Bernie Sanders back to the starting point, then sprinted to the opposing end zone.

We had a little time left before we needed to make our way back to the AO so we did a lunge caterpillar where the PAX formed a single file line holding lunge position until the last person lunged to the front. We also implemented the football in the routine by the last guy in the line throws to the front of the line and the football is then handed back through the line of PAX to end up back at the end of the line. If the ball gets dropped at any point there is a penalty burpee to be done. We didnt drop it all the way across the field!!!!

We then moseyed back to AO throwing the football around amongst the PAX. The penalty burpee rule was still in effect and we definitly did more than a few burpees on the trip back to the AO however Katniss had an epic catch diving into a snowbank (pretty sure he could go pro if he had Sundays free).

CoT

TAPS to those traveling to be safe and enjoy their time away, to Noodles/other PAX fighting illness, etc to feel better and take care of themselves, thankful for the good prognosis on Archive leg, and there may have been another I forgot.

2.13.2020 “300 in the Snow”

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.