Tag: Banks

9.3.20 — The Good Form Q

by f3captcrunch, posted in Uncategorized

The PAX (Big Mac, Wet Burrito, SAGA, DaVinci, Archive, HotBox, Crack, Crash, Shiplap, Bloomer, Panhandle, Banks, C3PO, Tortuga, Gummi Bear, Captain Crunch) met in the Gloom on with a chill in the air. The Q had just finished re-watching our performance on IronPAX and felt it was time for a word of exhortation and a chance to practice on what he preached.

Warm-O-Rama

  • Imperial Walkers
  • Arm Circles / Seal Claps / Raise the Roof

(a long-winded speech on the evils of Bad Form and the virtues of a different path)

  • Jog to North baseball/soccer field

The PAX broke into two teams and were charged with calling out bad form in the other team as we did reps to failure. Subsequently, very good form was used by all and no penalties were awarded.

Form Fight! (Team Call Out x3 Penalty: Each member does 5 Burpees)

  • Slow Ranger Merkins – To Failure without breaking form
  • Slow Deep Squats – To Failure without breaking form (or most still standing after 2 min)
  • Plank – To Failure without breaking form

No Mercy Mile (as per usual we only had time for 400m)

  • Bear Crawl (100yd)
  • Jog (100yd, 25 Merkins at half-way) (Individual call-out penalty +5 reps)
  • Lunge (100yd) (Individual call-out penalty: go back three stones)
  • Jog (100yd, 25 Squats at half-way) (Individual call-out penalty +5 reps)

Not Enough Mary

  • T-Plank (on elbow) hip-dips
  • Flutters IC x 25 (Straight. Legs. Pointed. Toes.) no time for more… 😥

(jog back to flag)

COR / NOR / COT: For the integrity to watch our form in all aspects of life and choose to do things the right way no matter how hard — the courage to lovingly call a brother out and encourage good form.

8.29.20 — The First Yoga Day

by f3captcrunch, posted in Uncategorized

Well, it finally happened. After some hard-hitting muscle-aching workouts, YHC had had enough. If he was going to make a 6-Pack this week and survive IronPAX, it needed some active recovery and a good stretch. Posting the EC preblast to the group, a few willing participants (Double Beef & Cheddar, Too Big to Fail, Shiplap, Banks, Big Mac, Crunch (QIC)) decided to give our Q the benefit of the doubt. On a nice warm, muggy Friday morning, we assembled in the Gloom.

Warm-O-Rama:

  • Run a quick half-mile, including the hill. Get a lather going. Then head to the tennis court for some good traction and a non-lumpy surface.

Check-in

  • Straight leg forward fold (note how far you can stretch)
  • Seated forward fold (hips then round back)
  • Squat Butterfly

Beginning

  • Begin in Child’s Pose, extending arms in front of you
  • Plank to Down Dog to Forward Fold
  • Extra: Hands interlaced behind your back, stretch knuckles to sky and lean forward slightly

Table / Mountain (Cycle x 4)

  • Forward Fold (toe-touch)
  • Table Pose (straight back, bend knees if needed)
  • Forward Fold (toe-touch)
  • Mountain Pose (hands raised but open in a Y-shape)

Low Lunge

  • Plank (knees if needed) / Up Dog / Down Dog
  • R Leg Lift then forward to Low Lunge to
  • Crescent Pose (arms raised but open, tail-bone tucked in, abs engaged)
  • Split Prep (hands down, forward leg straight, rest on back knee)
  • Walk hands forward and lift back knee, then raise forward hand high Low-Lunge+T-Plank (hold)
  • Lower back knee, reach high hand back for a quad stretch (hold)
  • Both legs back into Cobra
  • (Switch legs and repeat)

Warrior

  • Down Dog
  • Move R foot forward to Low Lunge
  • Turn out back foot 90 degrees and move into Warrior 1 (hands raised) (hold)
  • Warrior 2 (hands forward and back)
  • Reverse Warrior (move forward hand high, back hand rests)

Camel Cycle

  • Table Top to Kneeling (toes curled is slightly easier)
  • Half-Camel pose (hands out straight in front, then rotate gaze and hands straight up)
  • While still looking/reaching up, reach behind with your R hand to touch your R heel (hold)
  • (repeat this motion with the other hand)
  • Full Camel – work both hands back to your heels and open your chest to the sky

Pigeon stretch

  • Lying down, place R foot on left knee, raise left knee and pull gently towards your body with both hands
  • Half-Happy Baby – place your R hand in the arch of your R foot, keeping the 90 degree bend at the knee, straighten the opposite leg to the floor, and pull R knee gently towards the ground.

————–

Advanced Circuits (if time allows; attempt with caution)

Deep Lunges

  • Low-Lunge position, but elbows down alongside your front leg (or just reach your hands down as far as you can)
  • Side Lunge – rotate your straight leg out on the heel, hands planted for support
  • (switch sides)

Bridge(+Wheel) and Plow

  • Bridge on your back, bring you feet right below your knees. Lift your hips (inhale, then squeeze your glutes and abs before you engage your back muscles) and hold for 10 seconds. Repeat 3 times.
  • Wheel (crazy): from bridge, place your palms flat on the ground (by your ears, fingers toward your toes, elbows close) with your core engaged, then push upward with your arms, stabilize and then hold
  • Shoulder Stand / Plow: From your back, lift your legs up and support your lower back with your hands (elbows on the ground). Work your weight onto your shoulders, pointing your legs as high as possible. For Plow, slowly move your legs over your head to touch your toes to the ground (if possible). Hold.

————–

Spinal Twist (closing)

  • Grab your R knee in your opposite hand and pull it across your body, straightening your right arm out away from your body. (hold)
  • (repeat this cycle with your other leg)
  • Pull both knees to your chest and rest in an egg shape, rolling slightly on your back
  • Corpse Pose (hold for a while, relax, breathe)

Check-in

  • Straight leg forward fold (note how far you can stretch)
  • Seated forward fold (hips then round back)
  • Squat Butterfly

COR/NOR/COT: Prayer for Big Mac’s friend’s wife and their dealing with a bad cancer diagnosis – for the members of the group (present and elsewhere) for focus and clarity to be on mission today and through the week.

MOLESKIN: This was a surprisingly awesome workout. A little bit or muscle strengthening, a decent sweat, and some great recovery. I’m a yoga fan, despite having not done it in a long while, and I was surprised how amazing I felt heading home and having breakfast. Seemed like the rest of the group felt some good vibes as well. Probably going to be a regular feature, especially after IronPAX workouts.

8.17.20 — Killer Bags

by f3captcrunch, posted in Uncategorized

7 PAX (Shiplap, Too Big Too Fail, Banks, DaVinci, Sparrow, Archive, Captain Crunch(QIC)) continued their August with the singular goal of being too sore to do IronPAX. Shiplap brought some heat this morning with an EC sandbag/coupon circuit for the four PAX who wanted to kick-start their Monday.

Shiplap with that wild animal look in his eyes on a heavy-hitting EC:

20200817_050808.jpg

Afterwards they kept the weight heavy as the sandbags left the AO for some time on the march and a small reminder of the pain in store next month.

Warm O Rama:

  • Motivators IC x 5
  • Mountain Man Poopers IC x 15
  • Standing leg and back stretches

Formation:

Ruck to the Falcon’s fields. PAX divided up into two teams, forming two side by side columns. Each team took one sandbag for the frontmost PAX, who set the pace, dropping the bag for the next PAX and falling in at the rear of their column (reverse scout-run style). Gung-ho PAX (Archive/Banks) initiated a ruck+sandbag shuffle, which set an accelerated pace for the remainder of the march.

Arriving at the closed football field, the PAX marched on for the baseball fields and a modified reprise of last years IronPAX “Killer Bs” workout:

Each team of PAX complete the following set on repeat.

  • Ruck Drag (10 yards)
  • 10 Burpees (Jumping over rucks)
  • 10 Bonnie Blairs (or standing lunges) while holding ruck
  • 10 Big-Boy Sit-ups

PAX take turns running the sandbag down to the third base line and back to the group, handing off to the next PAX. AMRAP until time to ruck back, using the same formation and a faster pace.

Brief Mary:

  • 40 ruck curls OYO
  • Copperhead Deep Ruck Squats IC x 20

COR/NOR/COT: Prayers for the group to continue pressing in hard this week to the challenges and obstacles that we will face. — To remember our need to share our weight and to take on others burdens — for strength and wisdom to protect and support those who are weak and resist those who are strong but evil. — Blessings on the good line-up of VQs this week!

7.28.20 — Keep Tuesday “Extra” (Again?)

by f3captcrunch, posted in Uncategorized

With mist off the lake and plenty of dew on the ground, the PAX rolled in (DaVinci, Big Mac, TBTF, Shiplap, Banks, HotBox, and Crunch(QIC)) ready to get after it. The Q had recently injured himself in a brief 2 seconds of woodworking stupidity, so his planned coupon-heavy beatdown was out the window. The challenge, to bring the heat with some classic bodyweight movements worthy of the name of beatdown and balance out the merkin mania that has seized the Qs of recent weeks.

The Standard

  • Motivators
  • Don Quixotes x15
  • Mountain Man Poopers ICx15
  • Dora 1,2,3 (but with Bernies (Bernices?) on the hill run) — It was fun to introduce this bread and butter workout to a few of the newer PAX. As Shiplap explained, “it’s like Greta, but without the coupon”. lol.

The Business End

Time to repeat those muscles but with some heavier hitting reps to dial things up. 

  • Archer Push-ups x10
  • Ol’ Ironsides (Boat/Canoe + American Hammer ICx20 (x2))
  • Dan Taylors (you know and love them, now do them up to 11!) — we worked in some wider side-to-side lunges to mix things up a little bit. TOTALLY different muscle groups…

“Abs for Days” (15 min of Mary)

The flip side of “if you can’t do it, don’t Q it.” is “Q to your strong suit”. Apparently, I’m known for core exercises, so we did some until it hurt, then we did some more.

  • Dr. W’s ICx15
  • 100s OYO
  • Crunchy Frogs (aka “Dutch Bazookas”) ICx10
  • Heel Touches ICx20
  • J-Lo #1 ICx15 each side
  • J-Lo #2 ICx20

COR/NOR/COT — It was a beautiful day that made you grateful to be out and awake for it. Prayers for the group, for God’s presence to be with each of us as we go about our day serving those around us. Lifting up the brothers here, in Naperville, and beyond that more would be added and that the PAX would grow in grace and wisdom in this season.

06.30.2020 – Restrictor Plate Racing

by F3Banks, posted in Uncategorized

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.

Warm-O-Rama:

  • 7x Motivators
  • 15x Tin Soldiers

The Thang:

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:

  • 5x Burpees
  • 10x BBS
  • 15x Coupon Curls
  • 20x Merkins
  • 25x Squats

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:

  • 5x Blockees
  • 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

The results:

  • 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
  • Round 8 went to Caphive to finish it off

Final Score: Gumminiss – 3, Caphive – 3, Bantf – 3

After all PAX were sufficiently gassed, we put everything back and circled up around the flag.

COR/NOR/COT

Prayers for safe travels for us all this summer as we venture off into the world and that we all keep things in perspective and don’t let the news in the world today get us down. Great job today men!

6.15.2020 – Ruck Day

by F3Banks, posted in Uncategorized

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.

Warm-O-Rama:

  • 5x Motivators
  • 15x Tin Soldiers
  • 15x Mountain Man Poopers

The Thang:

  • 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

COR/NOR/COT:

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.

05.23.2020 – Bridges are Hot Lava

by F3Banks, posted in Uncategorized

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.

Warm-O-Rama:

  • 7x Motivators
  • 15x Tin Soldiers

The Thang:

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

6 MOM:

For Mary, we went around the circle and had each PAX call an exercise of their choosing:

  • 15x Gas Pumps IC
  • 25x LBC’s
  • 25x American Hammer IC
  • 25x Oblique LBC’s IC, 2x one for each side

COR/NOR/COT:

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.

Moleskin:

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.

05.11.2020 – Just Rucking

by F3Banks, posted in Uncategorized

It was a chilly morning at the AO, but 3 faithful PAX (Gummibear, Shiplap, Banks) showed up for what was billed as a simple ruck day. It is tough to follow a backblast as robust and colorful as the one Gummibear previously posted, so I will keep this one simple. We showed up, stretched on our own, and then rucked 3 miles, capping it all off with 20 Merkins for good measure. It was good to be out in the gloom with these other HIM and talk about whatever is on our minds as we were rucking, it represented a good break from all that is going on in our lives. Prayers for those who could not be with us, and for the coming week ahead.

3.17.20 – St Patty’s Day Beatdown

by F3Banks, posted in Uncategorized

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

by F3Banks, posted in Uncategorized

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.