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4 pax ( Archives, Captain Crunch, and Gummibear, and an FNG) posted.

This workout was one of the easier workouts we have done in that the purpose was for each pax to re-assess where he is on basic exercises. This workout was simply to serve as a new baseline.

Warm Up:

We moseyed around the playground for a warm-up jog. .

Test: (As many reps as possible for time)

30 Sec -Pull ups

1 min – Inverted Rows

2 Min- Push ups

1 min- Modified Dips

Q forget to include sit-ups in this event. Needs to include this next time.

1 min- coupon squat presses (in hindsight this is not a testable event- no one reached muscle failure, or was even close to reaching muscle failure on this.

2 mile run for time

NOR/ COT: FNG given name Papa Bear. Prayers: Captain Crunch: wisdom in disciplining children. Archive: continued prayers for interview. Papa Bear: for wisdom with housing for his father. Gummibear: mother’s allergies/ wisdom for doctors.

And the ring alluded him….in all seriousness my wedding ring did go missing during this workout. Right now it is somewhere in the tall grasses of AO Mastodon, cold and alone.

At 0527 all 5 paxs that had given an HC were present; TBTF, Captain Crunch, Archive, Noodles, and gummibear.

Warm Up; We jogged around playground hill area; doing butt kicks, high knees, and karaoke. Archive was perplexed by such a low key warm up, but after all it is a warm up and it is a bit early in the morn. Were no spring chickens anymore.

Thang 1: IC Pull ups/ Partner Assisted: 3 sets of 10 followed by last man standing or hanging contest. This contest proved extremely short.

Thang 2: Circuit (3 sets) 25 Box jumps/8 reverse rows

Mosey on to the Coupons

Grab Coupon and conduct lunges w/ coupon overhead to bottom of hill

Thang 3: 10 Coupon Get ups or 20 Coupon squat thrusters, 20 coupon floor wipers, 20 coupon pulls. Leave Coupon and run up hill. At the top of hill 10 glute bridges, and 20 skater squats. 2 sets of circuit (2nd set at 50% reps for coupon exercises)

Thang 4: Legs of destiny: 15 airsquats, 15 jump squats, 15 lunges, 15 bouncing lunges.

NOR/COT: Prayers: Archive interview, TBTF health, Noodles M & Baby, prayers for those present; Gummi Bear upcoming fall schedule.

As of late a lot of HIMs have been out commission, out due to illness or just traveling out of town. That left Noodles to hold down AO Mastodon, plant the F3 Shovel and flag colors. Let’s not forget having to step up and Q for the day. Saturday’s BC workout still managed to have 3 HIMs HC for the day. Today was a small tribute to Noodle’s FNG workout as well as some exercises to remind us of those not present! Some may be out but today’s HIMs surely remembered you!

WoR: Motivators x7, Ballerina Toe Squats x20. Moseyed over to the route that Noodles will never forget!

Thang #1: Under the Street Lights

6 lights – 6 stations to perform an exercise. 3 Rounds – x30, x20, x10

Station 1 – Burpees

Station 2 – Imperial Walkers

Station 3 – Step Ups

Station 4 – Lunges

Station 5 – Squats

Station 6 – ATMs – Plank position, Alternating Shoulder Touches (4 count), 1 Tempo Merkin, (down 1-2-3, up on 4), 1 fast Merkin)

Thang #2 – Good Ol’ Hoffa!

3 Rounds

Monkey Humpers x10 (bottom) – Sprint – Gas Pumps (top). Repeat.

NoR: Jazz Hands, Too Big To Fail, Noodles (QIC)

CoT: Jazz Hands – Prayers for grandmother and second surgery on her brain to help w/ motor skills d/t Parkinson’s, safe travels to California. TBTF – Prayers for motivation on the job. Noodles – Prayers for health, 26 days until 2.0 arrives.

6 HIMs made the HC for another suspenseful Q to be led by Noodles. All those w/ the HC for the day were left questioning what to expect. Video games are for entertainment and have no physical benefits whatsoever. Well, today was the day to bring the creativity and present something w/ the physical benefit that most men seek. This would be a day with far less enjoyment than what most remember from their favorite video games growing up. It would be a day to either remember or forget. Noodles may have started F3 w/ spaghetti legs but today HIMs left w/ Noodle arms!

WoR: Motivators x8.

Moseyed our way over to pick up our coupons for the day. Continued our mosey to Noodles’ designated gaming space and area. Live and in the flesh! AO-Mastodon has it all, including a rock formation perfect for today’s games!

Thang #1 – Centipede – Bear crawls – weaving between rocks until reaching the opposite side. Perform designated exercises at opposite side and weave between rocks back to the starting point.

Round #1 – Bear Crawl – Wide Arm Merkins x100

Round #2 – Bear Crawl – Merkins x100

Round #3 – Bear Crawl – Closed Diamond Merkins x25

Round #4 – Bear Crawl – Jackknife Merkins x25

Thang #2 – Wrecking Crew & Replay Action – Introducing Wheelbarrows to our workout arsenal. Great partner exercise. Modify as needed by switching in and out of wheelbarrow position. Perform exercise at opposite side and back to starting position, 1 Round.

Round #1 – Wheelbarrow – Coupon Press x100, Halt when called by Q, Pressed for time and Recover.

MoM: Nothing better when finishing a workout than maxing out w/ the following: Raise the Roof until Halted by Q & Arm Circles until Halted by Q.

To make thing more interesting, HIMs did not get off easy. Guided imagery made this MoM memorable as HIMs were asked to focus on some of their greatest and challenging exercises and Ruck days. Great psychological game to test HIMs mind, body, desire to quit or give up and motivation to push harder. GAME OVER!

NoR: XXX Family Restaurant, Chaser, Gummi Bear, Captain Crunch, Archive, Noodles (QIC).

CoT: Captain Crunch – prayers for upcoming reviews so that he may be just, fair and honest w/ constructive criticism and feedback. Chaser – praise report and prayers to God for his provision according to his time and when he sees our needs. Noodles – prayers for healing process at work during difficult season and focus on future opportunities.

The mornings are getting cooler, the darkness looms longer, the ring is lost, but all hope is not.

Noodles and Gummibear arrived a bit early, thinking that they were the only ones present. When out of the mist two figures, nay two creatures approached. It was none other than Archive and Capt’n Crunch who were just finishing a pre-workout; those sly dogs.

With 4 pax present; Noodles, Archive, Crunch, and Gummibear. the workout commenced at 0527.

Warm-up

We moseyed in a gaggle around the playground loop for a nice jog and circled up;

50 IC side straddle hops, 50 IC overhead arm claps, 10 dive dumbers, 10 push up and rotations, 50 IC leg spreaders, 20 IC flutter kicks.

Thang 1 – Beginning at the coupon staging area

10 get-ups w/coupons, 30 floor wipers w/coupon, 40 coupon presses, bear crawl coupon drag to playground, 50 box jumps.

Thang 2

I/C assisted pull ups; 12, 10, 6.

Legs of Destiny: 25 air squats, 25 jump squats, 25 lunges, 25 bouncing lunges.

Cool Down: 15 reverse bar rows, pick up coupon and group shuffle back to staging area.

COT: Archive; Thanksgiving for new hires at work, Noodles; prayer for current job situation and future opportunities, Crunch; for recovery from illness, Gummibear; that we would live joyfully and work with all our might for the glory of God.