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!

2.14.19 – Happy Cardio Day!

Thursday saw our Q once again whole minutes behind schedule. Thankfully the PAX already there saw him roll up before beginning a run around the park, and normal order resumed shortly after. Eager to try out his new idea on a human test subject, they settled in for a cardio heavy Valentine’s Day as the ice rained down from the trees.

Warm-O-Rama:

  • Motivators ICx7
  • Windmills ICx15

The Indy 500:

  • 2 mi (the full “Ridgeway” this time) and SSH x 500 (sets of 50)

2MoM:

  • Ol’ Ironsides – (Boat/Canoe + American Hammer ICx10) x 2

NOR/COR/COT: Lifting up the business of life (home and work), and the weariness in the Crunch household. Prayer for a spirit of charity and encouragement to cover all.

Potential idea: The “Indy 5000” (an Indy 500 involving at least 3.1mi/5km). Named to scare people who have survived an “Indy 500” routine.

Passing Muster

In the absence of our AO’s fearless leader, 2 PAX met under a clear starry sky and a surprising amount of wind for the Beat Down of the day. Mostly prepared, but eager to get moving after the 40 degree shift in temperatures from yesterday, the PAX got after it. The plan was simple: warm-up, attempt the Murph, survive to the end.

  • Motivators IC x7
  • Windmills IC x15

The Murph:

  • The Loop (~1 mi)
  • Cindy: 5 pull-ups*, 10 Merkins, 15 Squats (AMRAP, or 20 sets in 20 min)
    • Final time: 17:22
    • *goal for the year – unmodified pull-ups
  • The Loop (~1 mi)

2MOM:

  • “Old Ironsides”:
    • Boat position – American Hammer IC x10
    • Canoe
    • Boat position – American Hammer IC x10
    • Canoe
    • Boat

NOR/COR/COT:

Prayers for Archive’s return from his conference this week and Mrs. Archive’s endurance on the home-front. Similar prayers for Banks for the change to be present at home in this season, looking at a longer stretch of time without any work-related trips.

The Murph brought us almost all the way to time, so in lieu of the “KFC Double-down” exercises the Q had planned he invented a new “high-intensity cool-down” exercise. Pleased with the results of our Boat-Canoe / American Hammer standbys, he imaginatively sewed them together into an uncomfortable Frankenstein exercise, lovingly named after the USS Constitution. We all hope he learns some moderation in the future…

 

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

Boat/Canoes

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

Mille

3 Pax punched through the gloom.

7 x Motivators
Lunges
20x Sun Gods

Merkin Mile – 25 Merkins each 1/4 mile 4x

6MOM
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. 

Warmup- 

7x Motivators

15x Windmills

Batwings

Lunges.

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.

Batwings

Boat/Canoe

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.