4.18.19 – Hills to Die On

^^ I mean just look at the crazy on that guys face…

Thursday saw a lovely rainy morning greeting AO Mastodon and the 6 PAX that gathered to start the day off right. Shoutouts to Moonlight and Brooks from F3 Naperville who shepherded their local FNG (Stretch) into the enthusiastic arms of F3 Wheaton’s crew. The Q was feeling a bit sporty this morning, I’ll leave it to the mumblechatter to say whether this was a bad case of Qdrenaline or just a good old-fashioned Beatdown. #RainOrShine

Warm-o-Rama / The Old Stand-by:

  • Motivators IC x7
  • Tin Soldiers IC x15

Thang #1: YURPEE Mile (who knew the Burpee Mile could get MORE fun? Yurpee = Burpee, but clap-merkins and two tuck-jumps on the standing part! Fun for the whole PAX) Sets of 6 on the quarter mile (total 24 Yurpees and 1 mi.)

Thang #2: The Nemesis/Partner Flap-Jack: For this exercise, PAX were led to the top of the Hill and told to pair off and share with their partner what was their “nemesis” exercise (that thing they would really rather not do). Then, PAX#1 got to do that exercise for for PAX#2, while PAX#2 bear crawled down the hill and Bernie Sanders’d back up. Flapjack, so that PAX#1 did bear-down/bern-up while PAX#2 did PAX#1’s nemesis exercise. And just to make sure no one felt like they got off too easy, we did another Flapjack, this time, giving each PAX a chance to face their own nemesis exercise for the length of their partner’s turn on the hill.

We did have just enough time to fit in a three rounds of a mini-spartan:

  • sprint up the hill, do merkin x10, regroup at the bottom of the hill (x3)

Some Minutes of Mary:

  • V-Ups x 26
  • Hurricane Hoedown
    • Seated Flutterkick IC x7
    • Reclined Flutterkick IC x7
    • Normal Flutterkick IC x7
    • LBC Flutterkick IC x7
  • Australian Snow Angels IC x21


Prayers for the brothers — Lifting up the Naperville convergence on April 27th, prayers for Holy Week, that the Body in our individual places of worship would feel the closeness and connection to the Lord that sustains and strengthens our worship and mission. — Gratitude for bodies that can be worked and the opportunity to use them well. — Thanks for FNG–Stretch being added to the number. Respect Respect!

4.4.19 – Leg Day++

With an uncomfortably warm (44 degree!) day, three dazed and confused PAX rallied around the shovel-flag at AO Mastodon for another Thursday. None of us know how to dress for 40+ weather, and the threat of showers only made it worse. Banks confused us all by bringing a jacket that altered his usual shape, color and sound! I guess our habits are getting too predictable. The Q was so thrown that he decided to go a little bit “extra” on a number of exercises.

Warm-o-Rama / The Standard:

  • Motivators IC x7
  • Tin Soldiers IC x21
  • Imperial Walkers IC x20

Thang #1: The Runs

  • run the Archive-mile, breaking at various points to do the following exercises:
    • Bolt 60s (like the 45, but more)
    • Dan Taylor (Squats/Lunges – 1:4, 2:8, 3:12, … , 8:32, and then 9:36)
    • Colonel Trautmans x5 (three-legged partner exercise, merkins x5 / pull-ups x3 / people’s chair)
    • Route 66 – Burpees (lightposts 1, 2, … , 11)

Thang #2: Aiken-Bernie Legs

  • Aiken Legs
    • 20 Squats
    • 20 Box Jumps IC (jump in a square)
    • 20 Lunges (just 10 each leg!)
    • 20 Split Jacks
  • Bernie, Burny Legs
    • Bernie Sanders up the hill
    • 20 Monkey Humpers
    • Lunge down the hill (~40)


  • Flutter-kicks IC x50


Prayers for the brothers — Motivation. Motivation. Motivation. — Prayers that we would be encouraged and filled up so that we could in turn be a blessing to those around us. — Gratitude for bodies that are made for work.

2.16.19 – One Q to Rule Them All

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!

Heroes in the Half-shell

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.


9/27/18 – Roll Call

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

Burpee Mile

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.

9.15.18 – Welcome to Thermopylae

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

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 Dolly
20x LBCs
20x Flutter Kicks
50x Hundreds

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.

8.25 Clenching it.

2 PAX (Banks, Archive) woke up to sweat it out. 


7x Motivators

15x Windmills



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.

10x Derkins.

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. 

8.21 BOMBS over Orlando

3 PAX ( Archive QIC, Captain Crunch, Survivor) arrived at a humid (for Wheaton) AO for a not so gloomy beatdown.


7x Motivators

15x Windmills

15x Imperial Walkers

Thang 1: Welcome Party

15x OHCs

15x Chinook

15x Sealclap

15x Merkins

15x Plank Jack

10x Burpees

15x Flutter Kicks

15x American Hammers

30x LBCs

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.

Nor cor

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.