5 Pax (Archive (QIC), Banks, Gummi Bear, Noodles, Triple X- welcome back!) rose for a circuit-based beatdown.
WOR:
15 x Tin Soldiers
Thangs:
1 Round of exercise equipment circuit:
Between each station-
3 Hodors
3 Pullups
5 Stations-
10 x LBCs, Squats, Overhead Press, Dips, Ruck Sidepull
1 2 mile circuit.
COR NOR
COT- Prayers for a good week finishing out before the holidays, Noodles’ job interview, and for Gummi Bears’ neighbor kid who has had adverse reactions and was in the hospital.
Pax: TBTF, Captain Crunch, Noodles, and Gummibear all posted.
Thang:
The morning was especially dark and gloomy, which made Christmas light viewing particularly nice.
At 0531 we stepped off. Our route took us south on West Street, and then we turned east on Front Street, rucking through the quiet and festive downtown area. We stopped at the public parking garage where we had a race to the top. We then continued on our route and meandered through the Wheaton College Campus before finding our way back to West street and then to the AO. We finished about 0625 am when we arrived back at the AO.
NOR/COT: Continued prayers for health, family, and finishing the year end strong.
Four PAX gave a Hard Commit to Noodles’ Holiday Calling! We surely did not sing carols! Gummi Bear, I hope Christmas is still your favorite holiday season after this one!
WoR: Motivators x5
Thang:12 Thangs of Christmas
We all know the tune. Today’s beatdown went along w/ the concept of this famous carol. Oh, let’s not forget Coupons (Cinder Blocks) for some of these favorites. In summary:
On the ___ day of Christmas my QIC gave to me:
1st Day – Manmakers x1
2nd Day – Previous exercise + Thrusters x2
3rd Day – Previous exercises + Curls x3
4th Day – Previous exercises + Overhead Press x4
5th Day – Previous exercises + Bent Over Rows x5
6th Day – Previous exercises + Merkins x6 (w/o Coupon)
7th Day – Previous exercises + Squats x7 (w/o Coupon)
8th Day – Previous exercises + Lunges x8 (w/o Coupon)
9th Day – Previous exercises + Burpees x9 (w/o Coupon)
10th Day – Previous Exercises + Goblet Squats x10
11th Day – Previous Exercises + Deadlifts x11
12th Day – Previous Exercises + .72 mile mosey
MoM: My definition of stretching was a little different than Banks’.
Calf Raises x25
LBCs x25 (cue Banks!)
Sitting Toe Touches – Q calls Hault
Sitting Right Hand to Left Leg Toe Touch – Q calls Hault
Siting Left Hand to Right Leg Toe Touch – Q calls Hault
Fingers/Hand Walk – walk your fingers/hands between your legs as far back as possible – Q calls Hault
CoT: Alleviate some of the busyness at the end of the year, Boredom/Motivation on the job and asking for quality projects to present themselves before end of year, Joyful Christmas season.
After a Thanksgiving Q by Gummi Bear and a 10.5 mile ruck led by Captain Crunch, it was Noodles’ turn to give the legs a rest and come up w/ something disrespectful! How disrespectful? Oh, just an hour of merkins. 8 PAX posted for a memorable beatdown! Chilly conditions and just avoided the day’s rainfall. By the end of the workout, even w/ a half HC from TBTF, PAX had a combined 1693 merkins!
WoR: Little Merkin Boy – Noodles started the day w/ a little music to get everyone warmed up and in the holiday spirit. Not your ordinary holiday tune. A holiday classic by Bing Crosby. HIMs were to hold plank and perform a merkin every time they heard, “Pa rum pum pum pum”. 3 minute plank, 21 push ups.
Thang 1:Picnic at the Park
Coyota Uglys – x5 (20 Merkins in total) – Exercise in a wheel barrow position w/ partner and perform the following: Start on the ground and step up to picnic table ‘seat’ with their hands, 1 Merkin. Step up to top of the ‘table’, 1 Merkin. Step down to the ‘seat’, 1 Merkin. Step down to the ground, 1 Merkin. That completes 1 rep. Switch with Partner.
Angle Grinders – x10 (20 Merkins in total) – Starting in pike position, touch your hand to the opposite knee perform a merkin. Then, touch the other knee and perform another merkin. 8 count: 1. Touch knee 2. Return to plank 3. Down Merkin 4. Up Merkin 5. Touch opposite knee 6. Return To Plank 7. Down Merkin 8. Up Merkin
Abyss Merkins – x15 – Right hand and foot on one bench, and left hand and foot on the other bench. Lower into the space between the benches as far a possible.
Thang 2: Hoffa
Clock Merkins – PAX moseyed halfway up Hoffa and line up horizontally. 5 Merkins at each hour called by Noodles. All hours on the clock called randomly for a total of 60 Merkins.
Next, Bernies up the hill on each round and perform the following Merkins at the top of the hill:
Round 1: Crucible Merkins x10 – Wide Merkins w/ hands rotated out 90 degrees, facing away from body.
Round 2: Merkin Wipes x10 – Merkin down and touch your nose to each of your hands, back up.
Round 3: Prime Time Merkin x10 total (5 each leg) – Merkin w/ R leg off the ground, toe pointing out. Merkin down alternate L leg off the ground.
Round 4: Punch Up Merkin x10 total (5 each arm) – Perform Merkin punch forward x10, punch to the side x10, punch up x10.
CoT: Banks – Prayers for normalcy to return to everyone’s lives after one holiday and in preparation for another. Jazz Hands – Prayer’s for his mother, her health and recovery. Captain Crunch – prayers to finish off the year strong. Archive – prayers for rest. Gummi Bear – prayers for his sister’s newborn baby and her health.
What better to do with a long weekend but get a good long ruck in? 9 PAX jumped at the opportunity to wake up early, and hit a FREE door-buster fitness opportunity. Walking with weight. Banks, TBTF, Noodles, and Crunch hosted the return of Reactor and Shakespeare with (the as yet unnamed) Chris, Matt, and Don.
Turning their back on the temptation of donuts and coffee, they got down to it with a ruck start time of 0538. A quick hike up North past Geneva and the Wheaton Christian Grammar school and on over to Kline Creek Farm before heading back toward Wheaton. A quick jaunt over the bridges at the Towers and the Fairgrounds before cutting through Lincoln Marsh and heading back to Northside Park, where the donuts were a bit more tempting after 10.2 miles and three solid hours of ruck work.
Good conversations maintained the whole time, only occasionally punctuated by some ruck-shuffle. Topics ranged from good wool socks and the other virtues of CostCo to the various temperaments of pre-schoolers and the benefits self-imposed phone-time limits. Calories burned, weight moved, and the brotherhood encouraged, all before breakfast.
Captain Crunch, Archive, Banks, TBTF, Kodak, and Gummibear all posted for a thanksgiving morning workout.
Warmup: 40 side straddle hops followed by fetching coupons and a recon mosey around the improvised 400 meter track.
The Thang: This is a thanksgiving workout I found online and did modify a few exercises due to equipment constraints:
For Time
“Angie’s” House
20 Pull-Ups
20 Push-Ups
20 Sit-Ups
20 Air Squats
“Helen’s” House
400 meter Run
21 Kettlebell Swings w/coupon
12 Pull-Ups
“Fran’s” House
45 Thrusters w/coupon
“Nancy’s” House
400 meter Run
25 Hodors w/ coupon
“Grace/Isabel’s” House
50 Ground-To-Overheads w/coupon
“Kelly’s” House
400 meter Run
30 Box Jumps (24/20 in)
30 Wall Balls (20/14 lb)
Everyone finished the workout within 30 minutes which was great and what we were shooting for.
NOR/COT: It was good to have Kodak with us. In the spirit of thanksgiving we went around mentioning things we are thankful for; Archive mentioned the AO we have and this group of guys, Crunch was thankful for family, and Gummibear mentioned health and this good time in life. Happy Thanksgiving to all!
4 faithful PAX (Noodles, TBTF, Hotbox, and Banks) showed up to the AO to start off this epic week of workouts the right way. The weather was clear and a balmy 35 degrees, so conditions were perfect to tackle the 2nd November Challenge workout.
Warm-O-Rama:
15x Abe Vigoda
15x Slow 4-count squats
The Thang:
We rucked to the pull up bars and began the 300 WOD:
25x Pullups – To modify, you could do bent over rows with the ruck at a 3:1 ratio
50x Ruck Deadlifts
50x Ruck Merkins
50x Ruck step ups (25x each leg)
50x Ruck Overhead Floor Wipers (50x to each side)
50x Ruck Clean and Press ( single arm, 25x each)
25x Pullups – Same routine as before
After being properly gassed, we rucked a short mile and called it a day
COR/NOR/COT:
Prayers for all who are travelling and who have family in town, also prayers to finish the short week strong. Praise for uplifted prayers being answered.
After a hiatus due to illness and 2.0 duties, Noodles stepped back into Q mode for today’s Ruck Club. 3 PAX posted for an Archive mile ruck and PT along the way. Basic workouts included some oldies but goodies.
WoR: Abe Vigodas x20, Ballerina Toe Squats x15
Thang: Moseyed along Archive mile w/ Noodles on Q. Performed the following exercises at stations along the route:
Exercise #1 – Thrusters x25 – OYO
Exercise #2 – Merkins x25 – In Cadence
Exercise #3 – Squats x50 – OYO
Exercise #4 – Ruck Pulls x25 – OYO
Exercise #5 – American Hammers – x25 – OYO
Exercise #6 – Get Ups – x10 each arm – OYO
Ended the morning w/ a sprint up Hoffa and closed w/ Side Straddle Hops x30. Total mileage – 1.5 miles.
CoR/NoR: Archive, Banks, Noodles (QIC)
CoT: Prayers for motivation to start and end our week right. Praying for guidance, direction and revelation of God’s path in our lives w/ regards to our careers. Submit to our selfish desires and be reminded of God’s mission according to the gifts he’s given us to serve others.
4 PAX (Banks, Hot Box, Gummi Bear, and Crunch) posted in a now typically chilly day with a promise to that work and warmth was on the horizon. We dusted off some old reliable standards and got some new stuff to add to our core routines.
Warm O Rama:
Motivators ICx7
Thang #1:
The Murph (almost)
1 mile
20 min AMRAP circuit (aim for 20 sets)
5 Pull-ups
10 Merkins
15 Squats
.5 Miles
Thang #2:
The Cora (aka, “Core” Dora) (Partner exercise)
Shoulder Taps ICx100
Pickle Pointers (aka, Glute Bridges) x200
LBCs x300
5MoM:
Ol’ Ironsides (Boat/Canoe + American Hammers ICx10)(x2)
Flutters ICx30
COR/NOR/COT:Prayers for the brothers travelling or otherwise unable to make it that day — prayers for incoming family this week and over the holidays, that they would be close, connected and able to draw near to one another and to the Lord.
F3 Wheaton 