11.11.19 – 11.11.1918 The “Armistice” Shuffle

6 PAX posted were not deterred by the beginnings of our Veteran’s Day snow-dump. For their valor against the fartsack on a blustery day in the Gloom they received a Ruck-Day inspired by Team RWB’s “Armistice” WOD.

The Set:

  • 11 Thrusters IC
  • 11 Burpees OYO
  • 19 Squats IC
  • 18 Lunges OYO

The Mileage:

Perform the set. Ruck 1.1 miles to the Wheaton North HS flag-pole, repeat the set, ruck 1.1 mi back to the shovel flag. Lotta shuffling.

  • 11 Ruck-Deadlifts IC

(Total Mileage: 2.4mi at a 4.8 mph pace! Way to get after it, men!)

COR/NOR/COT: Prayers for our Vets for community, encouragement, support and serving them as they have served and continue to serve us. — for health and support in Gummi Bear’s family (esp. M. and youngest) as they live and grow — for Noodles as he holds the line at home — all the brothers as we start a new week: strength, endurance, courage, leadership

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11.9.19 – Upper Body Blast

It was another beautiful day at AO Mastodon, and we had 8 PAX (Noodles, TBTF, Hotbox, Gummibear, Archive, Jazz Hands, Captain Crunch, Banks) show up for the promised upper body shredding. As an added bonus, the forecasted wind did not materialize, so with the sun shining thanks to daylight savings time, our PAX headed off for a beatdown in fantastic weather.

Warm-O-Rama: The Usual

  • 7x Motivators
  • 15x Tin Soldiers

Thang 1:

We started with a mosey through AO Mastodon completing the following exercises along the way:

  • Route 66 – Stop at each light post and complete 1 Burpee, increasing burpees at each light post until 11 are completed – 66 total burpees
  • Flat Tire – The PAX partnered up and performed a wheelbarrow followed by derkins in the following counts: 4 steps wheelbarrow, 1 Derkin; 8:2, 12:3,… finishing with 40 steps wheelbarrow and 10 Derkins. (This was definitely a challenge to complete and the PAX traded roles frequently)
  • Bataan Death March – Run in a line and the last PAX drops and does 5 Burpees, and then catches back up. We completed 1 round and finished at the C.O.O.T.I.E.S station (Shoutout to Captain Crunch for the naming rights)

Thang 2: Interval training

We completed sets of Pullups, Burpees, Merkins, & Dips. Starting at 5 reps each and increasing to 10 reps each in 2 minute intervals.

3 MOM

  • 20x LBC’s
  • 20x Oblique LBC’s to each side

COR/NOR/COT

Prayers for Jazz hands Mom on her upcoming surgery, his coworker, and for his knee to heal. Prayers for a strong week, and for TBTF to get good news about his job.

10.28.19 — Every Ruck Day Shufflin’

With a new appreciation for just how warm 40 degrees is, 5 PAX (Noodles, Gummi Bear, Too Big To Fail, Archive, Crunch(QIC)) posted in the Gloom for another Ruck Day. This time it was two quick laps around followed by a little PT circuit to finish out the time.

Warm-o-Rama:

  • Mountain Man Poopers IC x 10 (we miss you, Banks!)
  • Imperial Walkers IC x 20

The Shuffle:

  • 1.75 miles in 21 minutes flat for a solid 12:00 mile-time (5mph)

The Team Spartan ruck circuit:

1 PAX each on the following exercises, rotate when the hill runner returns:

  • Hill Run + 10 ruck-pushups
  • Thrusters
  • High Pull / Ruck Swings
  • Plank Pull-through
  • Ruck Lunges

COR/NOR/COT: Prayers for Noodles’ family and their rest (praise for breaking the 4 hour mark on sleeping!) — for Archive and the long wait to hear back from the hiring process — for focus, discipline and character for the week ahead.

10.26.19 – APFT, take 2

6 stalwart PAX (Noodles, Jazz Hands, Banks, Crunch, Archive, Gummi Bear) met the misty, chilly gloom head-on looking forward to their quarterly check-in. The brisk air was motivating as they warmed-up and then gave it what they had. If their scores did not improve we firmly content that their overall form was much improved this time around. Look to next quarter for some solid acceleration. Crunch at least needs to work on his core…

Warm-o-Rama

  • SSH ICx25
  • Ballerina Toe-Squats ICx25
  • Bat Wings ICx20
  • .6 mile mosey

“The” Test

  • 2 min AMRAP Merkins
  • 2 min AMRAP Big-boy sit-ups
  • 2 mile timed run

COR/NOR/COT: Prayers for Jazz Hands mom, who got good enough blood work back and is now looking forward to a mid-November procedure — for M. Jazz Hands as she deals with some physical ailments and the blues — Archive as he waits to hear back from the Itasca hiring process — Noodles and his house as they seek more concentrated and extended sleep for baby and parents — prayers for leadership, clarity of purpose, and strength of spirit for the coming week.

10.2.19 – Leg Day!

After raining all night, the skies cleared at AO Mastodon, and 6 faithful PAX showed up for a leg day beatdown (Archive, Captain Crunch, Noodles, Gummi Bear, Cats(On a Thursday!) & Banks)! After feeling the burn all week from a Captain Crunch led good form extravaganza on Saturday, the pain had finally subsided and it was time to feel the burn again!

Warm-O-Rama:

  • 7x Motivators
  • 15x Tin Soldiers
  • 15x Mountain Man Poopers
  • 10x 4-Count Merkins

Thang # 1:

We ran the short mile and completed the following along the way:

  • Start – 25x 4-Count Johnny Drama’s
  • Stop 1 – 25x 4-Count Johnny Drama’s
  • Stop 2 – 20x No Surrender
  • Stop 3 – 20x Side Lunges

Thang # 2:

We completed all of the below 2x

  • Aiken Legs
    • 20x Box Jumps
    • 20x Squats
    • 20x Revers Lunges off wall
    • 20x Split Jacks
  • Bernie Sanders up hil
  • 10x Star Jumps
  • Lunge Down the Hill

The Finale:

Howling Monkeys around the circle 3x

COR/NOR/COT:

Prayers for Archive and his job interview, Noodles and his M to continue to have patience and find time to sleep, Cats for his upcoming presentation, and Banks and his M as they travel this weekend.

9.30.19 – EZ Ruck + Surprise Thrusters

After a brief bit of cooler weather, 6 PAX (Banks, Triple XXX, Too Big To Fail, Noodles, Gummi Bear, Capn Crunch) woke to a warm, foggy morning. YHC had Bertha and Jerry out as optional dial-ups for the day, and some PT in store to start off Monday properly. Continuing our “year of good form”, these were completed with full range of motion for maximum benefit and maximum groaning.

The Ease-In:

  • Imperial Walkers ICx20
  • Abe Vigoda ICx10

The Starting Gun:

  • 25 Ruck Thrusters

The Mileage:

  • First Mile (+Bertha, no love for Jerry): 15:20
  • Second Mile (no Bertha, still no love for Jerry): 14:20 / 14:40

The Wind Down:

  • American Hammers (with Ruck) ICx20

COR/NOR/COT: Prayers for work (focus, energy, motivation, endurance) —  for recovery for Triple XXX’s wife’s mom and her bypass surgery — for Baby Noodles’ sleep schedule and rest and respite for Noodles and M — for Gummi Bears’ grandpa as his children make decisions about where to locate him for assisted living care and all the choices surrounding that — for Gummi Bears’ sister who took a fall on the stairs this past week while pregnant, that she and the baby would be healthy and fine and avoid any similar mishaps.

The good form is definitely still a big adjustment, but hoping to see good return as that gets easier (eventually?). Looking forward to a long slew of Qs lined up for October and posting ready to hit whatever crazy thing they have planned.

9.23.19 – Ruck Day!

The rain finally stopped and it was a nice clear morning ITG for Ruck Day! After very few HC the night before, we were pleasantly surprised with 5 PAX showing up for the day, (Gummibear, TBTF, Banks, and surprise posts by both Noodles (Fresh off the arrival of his newborn son) & Captain Crunch (Just finished Growruck16 the day before)!)

The Workout:

We warmed up with Motivators and Mountain Man Poopers, then we rucked around 2 miles and completed 25x Merkins and 5x Dan Taylor’s along the way. We finished the workout with 3 sprints up the hill. (It was going to be 2, but Captain Crunch thought 3 was a better number)

COR/NOR/COT

Prayers for Noodles and his M as they adjust to life as parents, focus for the upcoming week, and fast recovery for Archive and Captain Crunch after the weekends shenanigans.

9.19.19 – Old Fashioned Beatdown

It was another beautiful day at AO Mastodon, and with the impending Growruck event and lack of HC’s our Q knew it would be a lightly attended event, so he decided to not do anything fancy and deliver an old fashioned beatdown for whoever decided to show up. Gummibear was the only other PAX to arrive, so the 2 of us set off for the workout.

Warm-O-Rama:

  • 7x Motivators
  • 15x Tin Soldiers

Thang 1:

We took off on a run around the AO, and completed a few exercises along the way:

  • 11’s – Merkins & Squats stopping at each lightpole. 1:10, 2:9,…,10:1
  • Monkey Bar Routine – 1 PAX cross the monkey bars and complete 3 pullups while the other completes 5 burpees.
  • Dan Taylors 8x – 1 Squat, 4 Lunges up to 8 Squats, 32 Lunges

Thang 2: Coupon Work

We then stopped at the faithful coupon pile and picked our coupon of choice and completed the following:

  • Hodor 30x
  • Colt 45’s
  • Bolt 45’s

Thang 3: The Finale

We put back our coupons and moseyed to the hill to complete a round of Jacob’s Ladder up to 7. (Run to the top of the hill: 1 burpee, repeat with 2 burpees, keep repeating until you get to 7.

COR/NOR/COT

Finishing right on time, our 2 faithful PAX gathered and said prayers for Noodles as he and his M are beginning their lives as parents, for Captain Crunch & Archive as they embark on Growruck 16 with the Naperville men, and for us all to stay focused in our daily lives and finish the week strong!

9.16.19 – The Ruck 5k

4 PAX posted in the warm, slightly misty Gloom. (Gummi Bear, Banks, Crunch, Archive) The day held one simple task, 3 miles in 45 min.

The PAX limbered up with 10x IC Imperial Walkers and then headed S out of the park and due West on Oak for Lawson Field. Then back along on Prairie for what ended up being a decent pre-dawn house tour of the gas-lit lamp, faux French Country section of Wheaton. That covered 2 miles in good enough time that we got our final mile in around the lake, complete with some Scout Run shenangians with the flag that mostly averaged out, pace-wise. Sub 15:00 achieved!

A good day, and some good rucking. Someone forgot his phone, so it was a Casio-only workout.

9.14.19 – Even or Odd?

It was another beautiful day at AO Mastodon, and our Q had 2 workouts planned in case there was an even or odd number of PAX. As we started our warmup, we had 4 faithful PAX, so we started down the path of the even workout. Suddenly Cats arrived and on to the odd workout we went, but then we all heard the usual Saturday morning screeching tires as Jazz Hands came speeding into the AO to put us back onto the even workout!

Warm-O-Rama:

  • 7x Motivators
  • 15x Tin Soldiers
  • 15x 4-Count Merkins IC

The Thang:

The PAX partnered up for a little Tortoise and the Hare B.O.M.B.S. Two sandbags mysteriously arrived at the AO, so two teams used those, and one used a regulation coupon. The PAX ultimately circled the Island-to-Island loop 3x completing a total of 25 Burpees, 50 Outlaws, 75 Merkins, 100 Big Boy Situps, & 125 Squats. We then gathered back up at the flag and finished strong with Captain Crunch’s favorite Old Ironsides (Boat/Canoe with American Hammers mixed in).

COR/NOR/COT

Prayers for Noodles and his M over the next few weeks as they welcome a new member to their family, Captain Crunch and Archive as they take on Growruck 16 next weekend, and Jazz Hands Mom and family as they prepare for her upcoming surgery. All photography and video evidence was captured by Captain Crunch and will be posted accordingly.