3.17.20 – St Patty’s Day Beatdown

It was a beautiful morning at AO Mastodon, and as weather is warming up, more legs are being shown off! 5 faithful PAX (Shiplap, Dovetail, Katniss, Captain Crunch, Banks) showed up to see what festivities were in store.

Warm-O-Rama:

  • 7x Motivators
  • 15x Tin Soldiers
  • 10x Merkins IC

The Thang:

  • Burpee Mile – 12 Burpees, run 1/4 mile. Repeat for a total of 48 Burpees & 1+ mi run
  • Interval Workout – Intervals set up for every 2 min, complete the following exercises: Pull-ups, Burpees, Merkins, Dips. Start at 5, build to 10, and back down to 5. For a total of 80 of each. It should be noted that I heard several mumblings about wanting to puke in the middle of this…

COR/NOR/COT:

Prayers for those who could not be there, for our country and everyone to keep their sanity in this time of need. Take advantage of the time at home with families to do things you have not done in a while. Thankful for this group to help bring some normalcy to our lives.

2.29.2020 – Leap Day Festivities

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!

Warm-O-Rama:

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!

  • 7x Motivators
  • 15x Tin Soldiers IC
  • 15x Mountain Man Poopers IC
  • 25x Calf Raises IC
  • 25x Squats
  • 15x Merkins IC

Thang #1:

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)
    • Bolt 45’s

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
  • 15x BBS
  • 15x LBC
  • 1 Round Guantanamo
  • 100 100’s
  • 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

COR/NOR/COT:

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.

2.11.20 – Musical Montage

It ended up being another beautiful morning at AO Mastodon and now that the sun is coming up earlier we get to see a nice sunrise as well! 5 Faithful PAX (Hotbox, Captain Crunch, Shiplap, Gummibear, Banks) all showed up to see what sort of crazy thing YHC came up with for our BC+ Tuesday workouts. YHC was feeling particularly creative and decided to try out a whole new routine on the unsuspecting PAX.

Warm-O-Rama:

  • Mosey around the parking lot
  • 25 SSH IC
  • 15 Tin Soldiers IC

The Thang:

We completed circuits having one person be the pacer and all other PAX completed the exercises until the pacer was completed. The whole time, music was playing and when special songs came on, we stopped and completed the required exercise.

Circuit #1: We completed 2 times

  • 25 Merkins w/ Sandbag – This was the pacer
  • Table squat to overhead press
  • Abyss Merkins
  • Hodor’s w/ coupon
  • Squats w/Sandbag

Circuit #2: We completed once

  • 10 Burpees w/Sandbag – Named Sandy’s
  • Derkins
  • Reverse Lunges off the picnic table
  • Curls
  • Alternating sandbag lifts to shoulder

The Songs:

  • Bodies (Drowning Pool) Complete a Donkey Kick when it says, “Let the bodies hit the floor”, complete merkins when it says “1,2,3,4” Plank all other times
  • Cupid Shuffle (Cupid) Complete a Merkin every time it says “Down” Plank all other times and move right left as directed
  • Flower (Moby) Squat down and hold when it says”Bring Sally Down” stand when it says “Bring Sally Up”
  • Tubthumping (Chumbawamba) Complete a Burpee when it says,”I get Knocked Down”, complete Side Straddle Hops all other times
  • Thunderstruck (ACDC) Hold plank and complete merkins everytime you hear “Thunder”

COR/NOR/COT

This was definitely a new workout and I appreciate the PAX indulging me in this one. Prayers for support for the family while Hotbox is travelling and for friends of Captain Crunch. Great Job today HIM!

2.8.20 – 5 Alive Returns!

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!

Warm-O-Rama:

  • 7x Motivators
  • 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:

  • 115 Burpees
  • 90 Merkins
  • 65 Star Jumps
  • 40 Dive Bombers
  • 15 Squats

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:

  • 5x Pullups
  • 5x Dips
  • 5x Merkins
  • Sprint up the hill and down the slide to the finish!

4 MOM:

  • 50x Flutter Kicks IC
  • 25x each side oblique crunches IC
  • Boat/Canoe

COR/NOR/COT:

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!

2.6.20 – Slowest Bank Heist Ever

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.

Warm-O-Rama:

  • Motivators IC x7
  • ATMs (Shoulder Touch ICx15, Tempo Merkins ICx10, Fast Merkins x10)

The Thang:

  • 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.

And a quick EC sled session afterwards!

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2.3.19 – There and Back Again

Three PAX (Banks, Hot Box, Crunch) posted in the frosty Gloom to see what had become of their beloved AO. The recent thaw had only partially done it’s work, and despite the clear spots, the trails remained lumpy and slick. Instead of a full inventory of the park trails, they reconnoitered what they could on route to the Northern AO.

Warm-O-Rama:

  • Ruck-Motivators – IC 4
  • Ruck Merkins – 10
  • Abe Vigodas – IC 11

.66 Miles to the WNHS track

The WOD:

Repeat circuit for time (20 min):

  • 10 Ruck-Derkins, run the stairs, 10 Ruck Incline Diamond Merkins, run down the stairs
  • 15 Bent Rows w/ Ruck, carry the ruck up the stairs, 15 Ruck High-Pulls

.66 Miles back to the Flag

COR/NOR/COT: Prayers for a good week, motivation and energy — prayers for rest and encouragement for those who did not post — health for all the PAX and their families

 

1.23.2020 – “Nolan Richardson”

It was a snowy morning, but 6 faithful PAX (Noodles, Shiplap, Captain Crunch, Hotbox, Gummibear, Banks) showed for the beatdown. As YHC was planning the workout, I stumbled across a fully baked workout, so I decided to try it out. We completed the Nolan Richardson verbatim and finished right on time!

The Thang: Nolan Richardson

Aka “40 minutes of Hell.” Warm-O-Rama: Windmills (20), American Hammers( 20), Mosey (Around Ballfield). Routine: Partner 1 will perform each exercise denoted below as Partner 2 backpedals 50 yards, performs a ” Bobby Hurley” & jogs back to continue the exercise from the count accumulated by Partner 1. This will continue until the repetition count stated below is met. 1. Burpees (150). 2. Squats (300). 3. Big Boy Sit-Ups (150). 4. Little Baby Arm Circles (300). 5. Merkins (150). 6. Imperial Walkers (300).

COR/NOR/COT

Praise for Noodles Classes going well, prayers for focus, and for YHC’s wife going out of town for the next week.

1.20.20 — Rucking and More Rucking

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.

01.14.2020 – EC Beatdown

Thanks to Gummibear’s prompting, 4 faithful PAX ( Dovetail, Shiplap, Gummibear, Banks) showed up for an EC Beatdown at AO Mastodon this morning. The weather was unseasonably warm, so the PAX quickly got after it.

Warm-O-Rama:

  • 7x Motivators
  • 15x Tin Soldiers
  • Run Around the Hill

The Thang:

Greta 1-2-3 – The PAX partnered up and completed as a team 100 Blockees, 200 Squat to Overhead Press, and 300 Kettle Bell Swings. While one PAX was working towards to the count, the other ran to the top of the hill and back.

COR/NOR/COT:

Thankful for getting out with our brothers and prayers for those who were unable to attend.

1.11.19 – Isildur’s Bane

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)

Mt. Doom:

  • 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 Merkins
  • 18 Sit-ups
  • 18 Aussie Pull-ups
  • 18 Squats

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)

Mary:

  • J-Lo #1 for one minute (knee to chest, straight, side, straight, chest)
  • J-Lo #2 for one minute (low-plank hip dips)
  • Flutters ICx50

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!