It was another humid day at the AO, but 6 PAX (Archive, Captain Crunch, TBTF, Banks, Katniss, Gummibear) showed up for the beatdown. YHC promised to try something more creative than usual and hopefully didn’t disappoint.
15x Tin Soldiers
The PAX broke up into 3 teams – Archive & Captain Crunch aka Caphive, Gummibear and Katniss aka Gumminiss, and Banks & TBTF aka Bantf. Each PAX was responsible for the following reps, but the team could split them up however they would like:
15x Coupon Curls
After the reps were complete, the PAX needed to run to the top of Hoffa, first full team to the top won that round. After each round, one PAX on the winning team would progress to increasingly harder reps.
First set of restrictor plates:
10x Coupon Sit Ups
15x Double Coupon Curls
20x Hand Release Merkins
25x Coupon Squats
Second set of restrictor plates:
5x Sandees (Burpee with a Sandbag)
10x Sandbag Sit Ups
15x Double Coupon Curls
20x Hand Release Merkins
25x Sandbag Squats
Round 1 went to Caphive, they added the first restrictor plates for 1 PAX
Round 2 went to Bantf, they added the first restrictor plates for 1 PAX
Round 3 went to Gumminiss, they added the first restrictor plates for 1 PAX
Round 4 went to Caphive, they added the first restrictor plates for both PAX
Round 5 went to Gumminiss, they added the first restrictor plates for both PAX
Round 6 went to Gumminiss, they added the second restrictor plates for 1 PAX
Round 7 went to Bantf, they added the first restrictor plates for both PAX
It was another beautiful day at AO Mastodon, even if it was a bit chilly to start out with. 5 faithful PAX (Noodles, Captain Crunch, Shiplap, Archive, and Banks) showed up to see if YHC would continue the recent escalations in rep counts, or if we would return to more of a normal routine.
15x Tin Soldiers
15x Mountain Man Poopers
We started off with a Merkin Mile: 25 Merkins 4x as we rucked around the perimeter of the AO
Next we did some Catch Me If You Can (5x Burpees and then run to catch the group) as we rucked around the interior loop
We finished at Hoffa and ran the hill twice and completed the following exercises:
25x Ruck High Pull
25x Ruck Squat Thruster
25x Ruck Swing
25x Ruck Overhead Press
We then headed back to the flag and completed 25x American Hammers
Prayers for a good upcoming week and motivation in our daily lives as we work from home. Also prayers for those making decisions to look to the long term and not be short sited with all of the COVID noise going on.
It was a beautiful day at the AO, and finally the warm weather is arriving in Wheaton. 4 PAX showed up for this mornings beat down, including the triumphant return of TBTF! (Archive, Katniss, TBTF, Banks) After the workouts have been amped up recently, YHC felt it was necessary to keep the pain train coming.
15x Tin Soldiers
We took a tour of AO Mastodon, but added a wrinkle that all bridges had to be crossed without using your feet. Most PAX chose Balls to the Wall to cross, but Katniss did get creative on bridge #4 and try crossing on top of the railing. Due to this wrinkle, we deemed the bridges “Hot Lava”, and thus the workout had a name!
We started with Route 121. Starting at a lamppost, do 1 burpee and then mosey to the next lamppost. Continue this and increase burpees up to 11, and then work your way back down to 1.
We then moseyed to the Dan Taylor stretch and completed Dan Taylors up to 8: 1 Squat:4 Lunges, 2 Squats:8 Lunges,…., 8 Squats:32 Lunges
Next we moseyed back to the trail and completed a set of 11’s. 1 Merkin: 10 Star Jumps (For Katniss), 2 Merkins:9 Star Jumps,…, 10 Merkins: 1 Star Jump
Then we moseyed back to the start and completed 4 rounds of Monkey Humpers
For Mary, we went around the circle and had each PAX call an exercise of their choosing:
15x Gas Pumps IC
25x American Hammer IC
25x Oblique LBC’s IC, 2x one for each side
Prayers for all of those who could not be there with us. Continued prayers as things begin to open to make the right decisions for our families and help us ease back into work, etc. and help us to find our new routines. Prayers and praise for E-learning coming to an end.
Today’s workout was hard, and not something that I would ever complete on my own without the other PAX there to push me. We have all gotten a little soft, both physically and mentally. It is good to get out there and push past our comfort zones and prove to ourselves we can do it. Putting the time in and pushing through the pain makes everything else we have to tackle in our everyday lives seem that much more doable. Keep your heads up men and keep moving forward. If you aren’t able to join us at the AO, keep pushing yourselves on your own until the world returns to a little more normality. Thankful for this group and the structure and change of pace it provides in our otherwise crazy lives.
7 PAX (Archive, TBTF, Ship Lap, Hoser, Noodles, Crunch, and Gummi Bear) posted in a bamly 34 degree Gloom for a Ruck day. YHC and TBTF were right on the heels of having done Day 1 of our STAR course training (7.5 miles without stopping), so naturally it was time to double down on some leg-conditioning.
Ruck Motivators IC x5
Abe Vigodas IC x15
Imperial Walkers IC x20
Ruck Mosey to the back stretch of the Archive Mile. Dropped rucks for something new and different:
Cossack Squats – wide stance, squat down on one leg while the other is kept straight, keeping both heels in contact with the ground. It is a one-legged squat, but mainly a flexibility exercise. After something new and different to limber us up, it was time for the tried and true.
Rucking felt mighty different after that, not least because we found Gummi Bear coming the other way looking for us! We crossed the island and were spared any hill runs or coupons. Instead a dusty old WOD from last April’s ruck challenge was dragged out:
10 American Hammers
10 Ruck Push-ups
10 Overhead Squats
Repeat the above for 10 sets
With only about 15 minutes on the clock, most PAX got between 6-8 sets in before the mosey to the flag. YHC could not keep his arms straight on his squats. Room for improvement, I guess.
Short and sweet and a good follow up to a long ruck.
COR/NOR/COT: Prayers for health for Noodles and family to get back up to 100% and stay there for a while — for Ship Lap and his goals to drop 30 in 3 months — for the growth and health of the group moving forward into the warmer half of the year — for personal health and growth among the brothers.
It was another sunny, but cold start at AO Mastodon. With Noodles having to man the home front, YHC had to step up and come up with a Q to do both Noodles and Leap Day Proud. Six faithful PAX (Archive, Captain Crunch, Katniss, Shiplap, TBTF, Banks) showed up for a morning that was no longer gloomy!
With it being leap day and all, YHC wanted to make sure all PAX were properly loosened up for what was for sure to be a jumping adventure!
15x Tin Soldiers IC
15x Mountain Man Poopers IC
25x Calf Raises IC
15x Merkins IC
We started off jogging the Archive mile and made multiple stops along the way.
Stop 1 – 10x Pull ups
Stop 2 – 25x Frog Jumps
Stop 3 – 10x Bropees (Burpee, but give a high five at the top!)
Stop 4 – 25x Squat Jacks
Stop 5 – 10x Power Hand Release Merkin (Merkin pushing your upper body off the ground as high as possible)
Stop 6 – Chilly Broad Jumps (PAX Plank while other PAX broad jump over them Indian Run style)
Stop 7 – 10x Pull ups
Stop 8 – Broad Jump Burpees (Went from 1 light post to the next)
Stop 9 – 15x Star Jumps
Stop 10 – 10x Pop up Merkins (Power Merkin pushing up to get hands and feet off the ground at the same time)
Stop 11 – Coupons
25x overhead press jacks (Jumping Jack lifting coupon overhead each time)
Thang #2:The Race
The PAX broke up into 2 teams, one of 3, one of 2 and performed leap frog’s across the tennis courts, completed a total of 25 Crunchy Frog and 25 Merkins Per PAX, and then leap frogged back to the start. The intention was to race multiple times, but the first one was so exhausting YHC called an audible and started a round robin Q
Thang #3: Round Robin Q
I know I am going to forget something here, but this is what I recall:
7x Welsh Dragons
25x Pickle Pointers
15x W Situps
25x Bicycles IC
1 Round Guantanamo
7,000 J Lo’s (Captain Crunch is a beast on these, I vote we change the name… I honestly blacked out somewhere in here)
25x Superman Raises
100 Mountain Climbers in low plank
It was a great Leap Day, and the group agreed that Noodles would approve. Prayers for Noodles and his family, Praise for Archive’s good news, and prayers for all of those who could not be with us.
It was another beautiful day at AO Mastodon, and 9 faithful PAX (Archive, Captain Crunch, Noodles, Hotbox, TBTF, Shiplap, Katniss, Jazz Hands, Banks) came out for what promised to be a beatdown not soon to be forgotten! It had been a while since 5 Alive resurrected itself, so YHC thought there was no better time than to feel alive than on a snow covered February morning!
15x Tin Soldiers
15x Mountain Man Poopers
10x Merkins IC
Thang 1: 5 Alive!
Run the short mile stopping at each lamp post until the Thang is complete
1st Lamp – 1 Burpee
2nd Lamp – 2 Burpees – this progresses up to the 5th lamp post and doing 5 Burpees
6th Lamp – 5 Burpees, 1 Merkin – The Merkins increase by 1 until the 10th lamp post
11th Lamp – 5 Burpees, 5 Merkins, 1 Star Jump – The Star Jumps Increase until the 15th lamp post
16th Lamp – 5 Burpees, 5 Merkins, 5 Star Jump, 1 Dive Bomber – The Dive Bombers increase until the 20th lamp post
21st Lamp – 5 Burpees, 5 Merkins, 5 Star Jumps, 5 Dive Bombers, 1 Squat – The Squats increase until the 25th lamp post
25th Lamp – The routine culminates with 5 Burpees, 5 Merkins, 5 Star Jumps, 5 Dive Bombers, and 5 Squats
From there, run the rest of the mile to the C.O.O.T.I.E.S.
For those of you counting at home, that adds up to the following:
65 Star Jumps
40 Dive Bombers
Thang 2: A Little Competition
The PAX split into 2 teams at 4 stations and completed the following, each PAX would complete 5 of the exercise at their station and then sprint to tag their team mate at the next station. We completed 2 rounds of each PAX completing all stations. The stations were:
Sprint up the hill and down the slide to the finish!
50x Flutter Kicks IC
25x each side oblique crunches IC
The lesson behind today’s workout is when you put your mind to something and focus you can do it. This was exhibited today through “I can do 5 of anything”, but this can be applied to everyday life when you keep moving forward and don’t quit! Prayers for health for Hotbox and Archive and for Jazz Hands to restore a little bit of normalcy to their lives. Great job today HIMs!
As the new snow coated AO-Mastodon, 7 PAX (Archive, Gummi Bear, Hot Box, Noodles, Katniss, Banks, Crunch) arrived to enjoy a tour of the AO. It had been far too long under the grip of slippery ice and hard snow. They got warmed up, paired off, and they set out to check out the trails.
Motivators IC x7
ATMs (Shoulder Touch ICx15, Tempo Merkins ICx10, Fast Merkins x10)
Tortoise and Hare B.O.M.B.S. (sandbag / ruck / teams) Pairs had one sandbag or two rucksacks. Partner #1 carries the bag/rucks and starts walking. Partner #2 does first exercise on the list and then chases down Partner #1. When he catches his partner, they swap: Partner #2 takes the rucksack while Partner #1 does the same exercise. Repeat until all exercises have been done 5 times BY EACH partner.
5 Burpees (50 per pair)
10 Outlaws (100 per pair)
15 Merkins (150 per pair)
20 Big Boy Sit-ups (200 per pair)
25 Squats (250 per pair)
One pair completed the whole set (Go, Archive and Banks!). The rest of us wrapped up with them on their last set of 25 at the flag. Gummi Bear successfully scouted a few places where the ice was still present and slick.
COR/NOR/COT: Prayers for focus and energy for the rest of the week — thanks for health and prayers for it’s continuance. Protection, health, and encouragement for the brothers who were out this week.
With the brightness of the snow, I was kind of expecting the camera work to go better.
A balmy (positive single digits) MLK Day saw 6 PAX (Archive, Banks, Ship Lap, TBTF, Gummi Bear, Capn Crunch) looking for a good scenic hike. A nice 3 mile loop through Lincoln Marsh and back to the AO was selected and they were off.
The weekend snow had frozen hard so ankles we’re looked after, opting to keep the heavy shuffle portions to the first and last miles where pavement was plentiful. The scenic middle mile had lots of crunchy, lumpy snow (our fate for the foreseeable future). Solid mile times meant getting 3 miles in 40 minutes, arriving back at the AO just in time after a slightly delayed start. Good conversation and good exercise in the same heavy breath.
Prayers for a good start to the week, good time at home, health and intentionality as we get into the groove for the year.
But wait, there’s more!
Archive, TBTF and Crunch saw everyone off and then set off on an EC ruck on loop #2, heading on a wide perimeter around the outside of the park to Main St., Cole, Morse, and then back in. The way was treacherous and lumpy most of the time so we made slow progress and cancelled the planned mini ruck PT session in favor of a prompt return to breakfast with family.
11 PAX (Noodles, Ship Lap, FNG-Dovetail, HotBox, FNG-Body Pillow, Captain Crunch, Too Big To Fail, Banks, Jazz Hands, Archive, Gummi Bear) posted to a squally Saturday morning workout ready to “Embrace the Suck”. The weather took it slightly easy on us with a two hour break between rain and snow, but the wind was still a brisk 20mph. Without much fanfare, we settled in for some fun times.
Motivators (IC x 7)
Windmills (IC x 15)
Scapular Push-Ups (10 OYO)
Ring of Fire variation, PAX calls an exercise (they dislike) and performs exercise while the remaining Fellowship descends the hill and then buddy-carries (in teams) other PAX to the top. Rotate until all PAX have been Isildur/Frodo once. — We broke into two teams of 5 (before Jazz Handz arrived), I think some PAX were doing the quick math on 11 hill runs…
18min AMRAP (reprise) we got to reprise the TBTF / Gummi Bear workout that everyone else missed, which (un)fortunately set our arms up for some low figures on the next portion
18 Aussie Pull-ups
Resolution Time: another check-in is needed here sometime to confirm how many pull-ups can be done with fresh arms that haven’t done 100+ rows first.
Do AMRAP pull-ups, stop when you can’t get your chin over the bar
(interlude) 30 lunges
Eccentric Pull-ups (start at top, slow lower) 5ish (or AMRAP)
(interlude) 30 Sit-ups
“Back-only” pull-ups (arms stay straight, engage back muscles)
J-Lo #1 for one minute (knee to chest, straight, side, straight, chest)
J-Lo #2 for one minute (low-plank hip dips)
COR/NOR/COT:Prayers for safe travels in the weather — Jazz Hands packed weekend with a friend’s wedding and hosting — a good start to classes for Noodles — and keeping and building solid momentum for 2020!
It was another beautiful day at AO Mastodon and we had 7 PAX ( Archive, Noodles, Captain Crunch, TBTF, Ship Lap, Gummibear & Banks) show up for a Thursday morning thriller. In typical fashion, YHC did not have a fancy workout put together, but made sure it would be intense for all involved!
15x Tin Soldiers IC
10x Merkins IC
2x Karaoke runs
1 Mile run
Thang 1: Jacob’s Ladder
Run to the top of the hill, complete 1 burpee and run back down. Repeat with 2 burpees, finishing at a total of 7 burpees.
Thang 2: Upper Body Circuit
Circuit consisted of the following:
Derkins with Knee Tuck (20x)
Complete 1 round, then decrease Pullups by 1, Derkins by 2, and Dips by 3. Continue until down to 1 or time is called. Most PAX finished on the round of 6.
From there we moseyed to the flag and called it a day!
There was a general feel of gratitude for many things from the group as a whole. Prayers for Captain Crunch and family to maintain health, and for continued growth of the group.