Category: Uncategorized

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

CoR/NoR: Gummi Bear, Archive, Banks, Noodles (QIC)

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.

Thang 3: Save the Best for Last

Mickey Mouse Merkins x5 – Wide Merkin, Diamond Merkin, Wide Merkin = 1 (15 total)

Worst Worst Merkin Ever x5 – Crucible Merkin, Wide Merkin, Regular Merkin, Diamond Merkin = 1 (20 total)

MoM:

Superman Merkins x5 – Merkin down to Superman stretch and hold until called by Q. Repeat

T Merkins x5 – Merkin down, arms to the side and stretch shoulders until they touch each other, hold until called by Q. Repeat

CoR: Banks, Captain Crunch, Jazz Hands, Gummi Bear, Hotbox, Archive, TBTF (half HC), Noodles (Q)

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.

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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!