Saturday saw three of AO Mastodon’s PAX awaiting their Q in the brisk wind. After hitting the standard warm-up on their own, one resourceful PAX (Banks) decided today was a good time to break out the F3 Workout Deck they had purchased for just such an emergency. We Moseyed to the pavilion and proceeded to randomize our beat-down. After lucking out on the Ace pulls (for exercise, not reps) and turbo-ing through some cardio and ab workouts, some guy Q-drenalined his way into more bear-crawl than he could handle. Overall a good day and a well-rounded workout. Shout out to Archive for making it back to fighting shape after this week’s maladies.
COR/NOR/COT: Health, good spirits and recovery for 2/3 houses. Good, close relationships at home and hearts of service and personal courage.
Backblast, or it didn’t happen!
AO Mastodon saw 2 PAX post on a balmy (windless) 25 degree morning. Q was eager to break in his newly acquired Rucker, so they divided up the weights and settled in for some Tortoise and Hare.
Motivators IC x7 / Windmills IC x15
The Tortoise and the Hare B.O.M.B.S.: (Partners; one PAX does the exercise while the other carries the coupon (both rucks). Repeat until full rep count is met for each exercise (5 reps each))
- Burpees (5) (25 total / each PAX)
- Outlaws (10) (50 total / each PAX)
- Merkins (15) (75 total / each PAX)
- LBCs (20) (100 total / each PAX)
- Squats (25) (125 total / each PAX)
Ran out of time in the Squats round, and returned to the flag for COR/NOR/COT.
Prayers for rest and getting back up to full strength, after the F3 Tough for Archive. Continued prayers for endurance and good attitude with family and holidays on the horizon at the Crunch house.
3 Pax worked up a sweat (Archive QIC, Captain Crunch, Jorts!)
20x Tin Soldiers
20x Sun Gods
1 mile run
Thang 1: Fun with Coupons
25x 8-Count Body Builders
Prayers for safe travels for Jorts, and regaining health for Captain Crunch.
With a bright moon and a bit of mist off the lake, 3 local PAX greeted the return of Chelms to our balmy, Northern AO. The Q was responsible for making sure his check-in gave him a good sense of what AO Mastodon brings on an average week, so we pulled out some old and new classics.
Motivators IC x7
Windmills IC x20
Triple “Kopeck” Nickle (Squats / Bernies / Monkey Humpers)
Colt 45s + Bears & Blocks – Banks vented his frustration(j/k) on a cinder-block, (ToDo: replace/glue)
Dips n’ Derks ICx15
Flutter IC x20
Dolly IC x20
American Hammer ICx20
COR / NOR / COT: Lifting up Scott in Wilmington and his family, having to struggle through medical issues separate from, but on the heels of hurricane trouble. Requests for rest in the midst of young parenthood, blessings on the group as they travel, work, and live.
Despite the Q’s penchant for overkill, the PAX hit it hard and kept it coming all the way through the end. Hopefully we all get a good stretch between now and Saturday.
In the first decently cool workout day of the season, the Q decided to dial it up now that the humidity was out of the way. Archive clued him into the “Spartan” exercise, so he freshened up his historical knowledge and hit the 3 PAX that posted with a kinesthetic learning experience.
The Thermopylae Experience:
- Motivators IC (x7) (Get Motivated)
- Abe Vigoda IC (x14) (because a good warrior prepares)
The “true” Spartan: Like a regular Spartan, but on The Hill, and with your “Shield” (coupon). Oh, and pauses for history lessons after each 10 reps
- 30x hill sprints (okay, trudges)
- 300x Merkins
The PAX took it in stride and shouldered their shields. A brief breather for everyone at 10 and 20 reps for the Q to jaw on about the true events from the Battle of Thermopylae and the crazy guys who held the line to their last breath. (Fittingly, they made their last stand on a hill.) The Q had other things planned but somewhere between the coupons and the history lessons the time just flew by. Next time we’ll up the pace…
NOR/COT: Prayers for families and the PAX who lead and serve them, that we would be courageous, disciplined and ready to sacrifice for things greater than ourselves.
9.6 F3 Wheaton
3 Pax punched through the gloom.
7 x Motivators
20x Sun Gods
Merkin Mile – 25 Merkins each 1/4 mile 4x
20x Flutter Kicks
2x Bernie Sanders uphill
Burpee Mile 12 burpees each 1/4 mile 4x
COR NOR Archive, Captain Crunch, Banks. Gave thanks for a good morning to get stronger and more disciplined.
2 PAX (Banks, Archive) woke up to sweat it out.
1 Mile Run (8:03 for Archive, ~9 for Banks- really pushing himself #IronSharpensIron)
Thang 1: Under the Pavilion
15x: Side Leg Raises, Front Leg Raises, Side Plank, Merkins, Dips. Fliporama.
Burpee Mile- Cut a 1/4 mile short by Archive (QIC) having to poop. Nothing like a sweaty dump.
It was a good morning to be out there, besides having to clench it for the entire Burpee Mile. Captain Crunch was coming back to 100% after a virus. Major respect to Banks for pushin through all the running and taking time from his busy schedule (school, job, family) to wake up to get better.
3 PAX ( Archive QIC, Captain Crunch, Survivor) arrived at a humid (for Wheaton) AO for a not so gloomy beatdown.
15x Imperial Walkers
Thang 1: Welcome Party
15x Plank Jack
15x Flutter Kicks
15x American Hammers
Mosey to Hill
Thang 2: BOMBS
All PAX finished the squats together.
It was great to see Survivor out at our AO. Really solid guy- I felt so encouraged hearing his story. Gave me the kick in my 32-year-old pants that I need to stop complaining and keep getting stronger. I may feel tired waking up but I’m not going to be more capable for my family if I’m sleeping in every morning.
Prayers for travel mercies for Survivor, Captain Crunch’s kids starting school, and Archive’s daughter going through a clingy phase.
Hope to see more of you F3 Orlando guys- you got a HIM in Survivor.
Two PAX posted on Saturday to cap off a muggy week properly. #EmbraceTheSuck
Looking forward to some events in the next two months, it was time for a weigh in, so they dusted off the “Roots” backblast. Ruck and shovel-flag in hand set to work. The ruck was traded between the PAX to slow down the runner in Catch Me If You Can runs between workouts.
- IC x 10 (Merkins / Mt. Climbers / Peter Parkers / Squats / Imp. Walkers)
- Jacob’s Ladder (w/ Burpees of course)
- Benches (Jump ups / Derkins / Dips ) x 10… then x15
- IC x 10 (Flutters / Dolly / Rosalita / American Hammer)
- Suicide Bear Crawls followed by 10 squats, then 20 squats
- Base Running (partners) Merk./Squat/Imp.Walkers
- Playground 25 pull-ups / 50 merk / 100 squats
Lifted up Archive at work and home to fill his role as leader and servant in turn in each area. For Crunch’s house that the weekend would be well spent in preparation for the start of school for everyone on Monday. Prayers for the brothers in the Diaspora.
1 Pax (Archive) toted himself to a very soggy AO for a self administered beatdown.
15x Sun Gods
15x Tin Soldiers
15x Side Leg Raises , Fliporama
15x Front Leg Raises, Fliporama
15x Side Plank, Fliporama
15x Flutter Kicks
Thang 1- Farmers Hill Carry
2 x 25# Weight Plates
3 x to top of the hill. 15x bicep curls at top, 5 x merkins at the bottom.
Never thought my fingers could get this tired….
Thang 2- 1.5 mile run 8 minute pace.
I feel really grateful for the ability and motivation to get up and work out every F3 day. I’ve never made it more than 3 months or so into a commitment to work out- it’ll be 9 months this coming Saturday. I’m in the best shape of my life and I’ve spent time with some inspiring dudes. Here’s to another 9 months. See you all out there.