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.
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
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.
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!
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!
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:
65 Star Jumps
40 Dive Bombers
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:
Sprint up the hill and down the slide to the finish!
50x Flutter Kicks IC
25x each side oblique crunches IC
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!
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.
Ruck-Motivators – IC 4
Ruck Merkins – 10
Abe Vigodas – IC 11
.66 Miles to the WNHS track
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
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.
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!
With Christmas around the corner and the recent deluge of creative holiday themed beatdowns, your Q felt obliged to continue the trend. There was a full agenda planned, and the Q put out early for all PAX to be on time. All PAX (Even Gummibear!) showed up early and eager to hit the ground running. We had 5 PAX in total ( Archive, Noodles, Gummibear, TBTF, and Banks. Hotbox joined us for coffee!) for a surprisingly warm December day.
With a lot ahead of the PAX, the Q kept the warmup quick and to the point.
The Thang: 25 Days of Christmas
The day number represents the number of reps for each exercise. The Q brought along Christmas music, so all exercises were performed while singing along to holiday favorites!
Day 1 – 1 mile run AFAP ( The intent was to time for record keeping, but the Q fat fingered the stop watch so all PAX finished in an astonishing .6 seconds!)
Day 2 – Bearpees – distance between 2 lamp posts (2 rounds)
Day 3 – Hoffa Sprint – Sprint to the top and walk down (3 times)
Day 8 – Contra Burpees ( Increase merkins x1 each rep finishing at 1 burpee, 8 merkins)
Day 9 – Table Squat to overhead press (Lift one end of the table)
Day 10 – Table Curls
Day 11 – Table Shrugs
Day 12 – Abyss Merkins
Day 13 – Lunges (13 each leg)
Day 14 – Pullups
Day 15 – Burpees
At this point it should be noted that the wrinkle in the agenda showed up when “Flower” by Moby came on. All PAX stopped and performed squat and holds in sync with the song when it says “Bring Sally up, Bring Sally down” for the duration of the song. After this, it was back to our regularly scheduled program.
Day 16 – No Surrender ( 8 each leg)
Day 17 – Big Boy Situps
Day 18 – Dips
Day 19 – Broad Jumps
Day 20 – Hodor’s ( With Coupon)
Day 21 – Flutter Kicks (Coupon Overhead)
Day 22 – Merkins
Day 23 – Side Straddle Hops ( 4-count in cadence)
Day 24 – Squats
Day 25 – Manmakers ( It should be noted by this point, we ran out of time. The Q graciously offered as a Christmas gift to allow everyone to skip the last exercise, but the determined PAX did not want to quit. Archive suggested each PAX complete 5 for a total of 25, so we all chipped in and gave each other early Christmas gifts!)
At this point all PAX were effectively worn out and moseyed back to the flag. The Q was not able to take any pictures due to the packed agenda, but no doubt this one will be remembered for a while. Prayers for those interviewing and in the middle of job searches, for those who are travelling and will be travelling over the holidays, for good conversations and time to be spent with family, and praise for Noodles being accepted into his certification course.
(11 days ago) A 6-PAX gathered (Jazz Hands, Banks, Gummi Bear, HotBox, Noodles(SubZero), Capn Crunch) with the beginnings of winter chill and a mission to try something new and different. Knowing very little about what was coming except that it was totally easy, the Q settled in with some old stand-bys to put them at their ease:
Scapular Push-Ups (Low range of motion (1-2”) focusing on the serratus anterior; All fours or push-up position; lock elbows, press fingers out and up, tight core, straight back (no arching)
YTWLs – 8-10 reps (1-2min rest between each) focusing on spine muscles and scapular-thoracic movement; Not shoulder joint, keep shoulders down, scapula set before movement begins. Bellybutton OFF the ground.
The “rest” exercises:
J-Lo #1 for one minute (knee to chest, straight, side, straight, chest)
J-Lo #2 for one minute (low-plank hip dips)
Hollow Body (Shoulder blades off the ground, lower back pressed into the ground, deep breathing(shaking), toes pressed together, pointed, bring as low as possible with form. Everything clinched and straight.)
After completing the restful / yoga portion of the set, it was time for the surprise attack Pearl Harbor themed WOD, with the goal of completing over 2,335 reps, one for each U.S. serviceman killed.
The “USS Arizona” WOD (39 sets as a group)
12 Bent Rows
7 Dive Bombers
41 American Hammers
Coupon Presses (8 min AMRAP)
Due to a Reindeer Run 5k that day, we avoided our usual Coffeeteria spot and went to Starbucks for a change of pace:
4 faithful PAX (Noodles, TBTF, Hotbox, and Banks) showed up to the AO to start off this epic week of workouts the right way. The weather was clear and a balmy 35 degrees, so conditions were perfect to tackle the 2nd November Challenge workout.
15x Abe Vigoda
15x Slow 4-count squats
We rucked to the pull up bars and began the 300 WOD:
25x Pullups – To modify, you could do bent over rows with the ruck at a 3:1 ratio
50x Ruck Deadlifts
50x Ruck Merkins
50x Ruck step ups (25x each leg)
50x Ruck Overhead Floor Wipers (50x to each side)
50x Ruck Clean and Press ( single arm, 25x each)
25x Pullups – Same routine as before
After being properly gassed, we rucked a short mile and called it a day
Prayers for all who are travelling and who have family in town, also prayers to finish the short week strong. Praise for uplifted prayers being answered.
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.
11 Thrusters IC
11 Burpees OYO
19 Squats IC
18 Lunges OYO
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