Category: Uncategorized

It was a nice cold day. Plenty of snow on the ground from Friday’s snowfall. 6 PAX made the call for HC (Noodles, Archive, Captain Crunch, Ship Lap, Hotbox, TBTF, Banks). Today’s workout did bring out the inner child in all of us. Oh what fun it is to play in the SNOW!

WoR: Motivators x7, Batwings x10

Thang 1: Deconstructed CPRs and Chest. Moseyed over to grab some toys, coupons. We continued our mosey to the side of the baseball field. 4 Stations in play CPRs are usually Curls to overhead Press down to tricep and back down to Rest position in one motion, repeat. Perform the following at each station, mosey back to starting station and go down in reps by 10.

Station 1 – Curls – x40, 30, 20, 10

Station 2 – Overhead Press – x40, 30, 20, 10

Station 3 – Triceps – x40, 30, 20, 10

Station 4 – Coupon Press – x40, 30, 20, 10

Front runners to hold plank, Watch TV and build Snowmen while waiting for the 6.

Thang #2 – Polar Bears

Modified version on Bears and Blocks in the snow. HIMs to perform a wrestling shot on the outer side of coupon then drag block forward. Repeat but shoot on opposite side and drag. Noodles counted 30 feet and drew stop line. HIMs to relay to stop line and back to starting point. 4x total.

Thang #3 – Hoffa

2x uphill – HIMs choice to bear crawl up or run. HIMs choice to run down, some chose to Swan dive down the hill (Banks).

MoM: Shoulder Taps – Q calls time, Watch TV – plank on elbows and hands under chin – Q calls time

CoR: Archive, Captain Crunch, Ship Lap, Hotbox, TBTF, Banks, Noodles (QIC)

CoT: Praise for first week on the new job for TBTF, Prayers for health in the coming days and months. Prayers for onboarding of new employee/s and employee departures. Prayers for continued motivation to be out in the winter cold putting in the work.

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It was another chilly day at AO Mastodon, but their was no wind, so it ended up being a great morning for an EC Beatdown. We had 5 brave PAX (Dovetail, Shiplap, Captain Crunch, Gummibear, Banks) put out their HC’s for today’s Extra Credit.

Warm-O-Rama:

• 7x Motivators
• 15x Tin Soldiers
• 10x Merkins IC
• 10x Mountain Man Poopers

The Thang:

We moseyed down the road in the AO until the end where we put the finish line for our upcoming competition, then we moseyed back to the parking lot for the festivities to begin.

We broke out into 2 teams and since Captain Crunch had obliged in bringing Bertha to the beatdown, we each had a 65# Sandbag to have some fun with. One PAX would clean and throw the sandbag forward as far as they can and then walk to it and repeat. The goal was to be the first team to reach the finish line at the other end of the road. While the one PAX had the sandbag, the others completed a round of 10x B.O.M.B.S (Burpees, Outlaws, Merkins, Big Boy Situps, Squats), then they ran to swap out with their partner on the sandbag. The partner without the sandbag ran back to the start line and completed 10x B.O.M.B.S. and repeat. Shiplap was a beast on the sandbag, so his team won. We then moseyed back to the parking lot to wrap up

COR/NOR/COT:

Prayers for a good week, the group to continue growing, and praise for Gummibear’s new daughter.

9 PAX (Archive, Banks, Captain Crunch, Noodles, TBTF, Hotbox, Gummibear, Dovetail, Shiplap) started their week right with a Archive led ruck workout. Shoutout to Dovetail and Shiplap for jumping into ruck days!

WOR-
15x SSH
25x Split Jacks
22x Arm Circles

Thang 1- Crab Walk Suicides
On Tennis courts, crab walk to the next boundary line 3x squats with ruck overhead.

Thang 2- Front to Back
Go from lamppost to lamppost the following ways:
1. Bear Crawl
2. Sprint
3. Bernie
4 Crawl Bear
2x burpees at each lamppost.

Held squat position for 30 seconds.

COR NOR COT – Big thanks for being able to wake up early and “play” in the snow. Prayers for TBTF’s new job in Rosemont, Noodles’ first week of school, and a great start to the upcoming week.

Posted: Banks & Gummibear

Warm up:

20 ballerina toe squats

30 second squat stretch

mosey around hill path

Thang 1:

31 coupon squat cleans

1 minute squat stretch

31 coupon triple crushes

1 minute glute bridge

31 pistol squats

1 minute glute bridge

31 coupon swings

1 minute squat stretch

Thang 2

2 sets of the following:

31 coupon chest presses

31 coupon bent over rows

31 coupon pulls

Thang 3

sandbag workout:

2 sets:

10 sandbag squat cleans

1 minute squat stretch

Cooldown: Mosey around captain crunch mile

COT: Prayers for focus and discipline and choosing the right over the easy.

8 PAX posted early morning. Newcomer Ship Lap was #2 on site followed by other familiar faces out due to travel and sickness. We were fortunate to have a beautiful day on our hands. The day was full of rucking, shuffling and plenty of PT because Noodles’ knows no better way to lead a good ruck club. Stamina, Strength and Conditioning were tested. Surely, Captain Crunch was overheard stating, “You’re breaking me Noodles”. Oh what a compliment!

WoR: Abe Vigodas: x20, Ballerina Toe Squats x20

Thang: Ruck/Shuffle through the back end of AO – Mastodon until reaching pool building. 1 Minute shuffles in between and 2 stops along the way w/ plenty of exercises in between:

Stop #1 – Bear Crawl & Ruck Drag to opposite side of field.

Continued Ruck/Shuffle until reaching pool building.

Stop #2 – AML(Laps)AP – Set of stairs in play, Up/Down, at each end between pool building and other end of parking lot:

American Hammers x 25 – 6 Laps Total

Squats x 25 – 6 Laps Total

LBCs x 25 – 2 Laps Total

CoR: TBTF, Hotbox, Archive, Captain Crunch, Gummi Bear, Banks, Ship Lap, Noodles (QIC)

CoT: Gratitude for new year and getting back to work. Thanks for a growing group at AO Mastodon. Prayers for motivation to HC moving forward. Noodles – Prayers for M and transition back to work and Noodles’ start of online courses.