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 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.
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 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.
Mosey around the parking lot
25 SSH IC
15 Tin Soldiers IC
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
Hodor’s w/ coupon
Circuit #2: We completed once
10 Burpees w/Sandbag – Named Sandy’s
Reverse Lunges off the picnic table
Alternating sandbag lifts to shoulder
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”
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!
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.
The final EC Tuesday saw 3 PAX (Dovetail, Gummi Bear, Captain Crunch) brave the frozen icy wastes of AO-Mastodon for some random tests of strength, agility, will-power and structural integrity. Not everyone or everything passed the test.
Motivators IC x7
Abe Vigodas ICx10
Build the Wall, Move the Wall
(move the 5 new coupons from Crunch’s car to the coupon wall in three legs of wind-sprints, stacking all 5 at each relay point.)
Death Sledding / Coupon Dan Taylor / Man-Makers
The PAX found a small patch of traction near the ice-plain of the Hill. One PAX did Man-Makers, another did Dan Taylor’s with a coupon until the third PAX had dragged or pushed the sandbag up the hill and ridden in down in this. On the first “sled” one wall broke loose, on the second, another side gave way and a large crack developed on the floor. On the third and final sled, the short-lived, make-shift death-sled succumbed and splintered into small pieces on the hard, lumpy ice. Luckily each PAX enjoyed one ride, but only the briefest taste of glory was had.
Stress Positions (Pull-up hang vs. Wall-push-up hold vs. Plank) After obliterating the “sled”, the three PAX moseyed to the C.o.O.T.E.E. circle for 6 cycles of pain-holds for 1:30 each. Plank and Wall-Push-ups made a good showing, but the dead-hang from the pull-up bar saw plenty of breaks (at least from YHC).
COR/NOR/COT:Prayers for health for those PAX unable to attend (esp. Ship Lap), prayers for peace at home (esp. Hot Box and the plumbing clean-up), prayers for a good week of getting after it, and a blessing on the group and its members new and old.
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).
Praise for Noodles Classes going well, prayers for focus, and for YHC’s wife going out of town for the next week.
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.
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.
15x Tin Soldiers
Run Around the Hill
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.
Thankful for getting out with our brothers and prayers for those who were unable to attend.
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!