Back-Blast for Wednesday, Sep 1 @ AO Tar-Pit (Iron Pax Week 0)

17 men ventured out into the gloom to try their hands (and shoulders and legs) on the Week 0 IronPax workout. Shout-outs especially to [tag Hotbox] and [tag Katniss] for breaking the 30-minute mark.

Workout:
100 Merkins
800 meter run
75 Merkins
1,200 meter run
50 Merkins
1,600 meter run
25 Merkins
2,000 meter run

Who showed up:

Musical Bears: a 1950’s beatdown

Ode to a decade when cars were fast, rock was king, and a slide ruler was a calculator. 

Musical Bears made its debut.

Shredtember Day 2

WOR:

50 Side Straddle Hops

Butterfly stretches. Arms Circles. Toe touches.

Rock Around the clock.

Clock merkins, 1 per hour, forward and back. (24 merkins)

Clock Burpees, 1 per hour, forward, and if you can make it, back.

Jailhouse rock

Any combination of Grave diggers, Kettle bell swings, and bent over rows

The Twist

Any combination of American hammers, Block weighted American hammers, and the twist dance move.

Musical Bears

(Workout, Crawl, Find a spot)

Setup: Arrange coupons in a tight circle, 1 per pax. Remove 1 coupon and pax from the circle and move them to the center of the circle. 

Action: Call out an exercise (i.e. big boy situps to 50) everyone in the circle begins the exercise. Whenever the first Pax gets to 50, he begins to bear crawl around the outside of the circle clockwise. The pax who was in the middle of the circle immediately jumps out to fill in the open spot vacated by the first PAX. This means that now there is one spot too few, like musical chairs. After the first PAX completes a full trip around the circle, he looks for an open spot to land (signified by an unoccupied coupon). 

Finish: As each PAX finishes the rep count, he begins to bear crawl clockwise around the circle. Everyone must go their original spot, or if it is occupied, past it until they find a new spot. The last PAX will not be able to find a spot. He ends up in the middle of the circle. It’s his job to call out the next exercise, with either 25 or 50 reps.


We did a lot of rounds of Musical Bears. Most Pax agreed that this workout was harder than expected.

Sparrow, Panhandle, Davinci, Aloha, Wet burrito, Bad Debt, Bloomer, 8-Track, BOGO, Panda Express, Big Mac, Beaker, Saga, Jolly, Crack, Banks, Cookies, Cheese, Tortuga, Y2K, Katniss, Gummi Bear

7.27.21 – HAMILTON: the beatdown. Glee Week Day 2

A traditional beatdown, based on a 245 year old tradition called “America”.

Disclaimer: If you eat cinderblock today, that’s on you. I told you not to hold it above your mouth. 

WOR: National Aerobic championship theme. About 50 Side Straddle Hops, along with Mountain Man Poopers, Block Kicks, Side Lunges, Arm Circles.

Hamilton 1:The ten duel commandments

Repeat each exercise until they song names the next number.

  1. Squat Thrusters
  2. Grave Diggers 
  3. Goblet Squats
  4. Kettle Bell Swings
  5. Scull Crushers
  6. Rows
  7. Thrusters
  8. Curls
  9. Coupon Lunge

Hamilton 2 – M.O.N.K.E.Y- My SHot

Comparable to the basketball game HORSE, but on the Monkey Bars. Done to the tune of “My Shot” from Hamilton.

You and a partner spread out around the playground. Weaker PAX issues the first challenge, i.e. “traverse this section of monkey bars backwards without touching the ground.” 

If the challenger succeeds and the second pax fails, he gets the letter M, and so on until one pax spells MONK or MONKEY and the game is over. Loser does burpees until the other pax finish. 

(Note, we played this game for quite a while, since PAX were evenly matched and the challenges kept coming.)

Do-Re-Mi

Once one of each, anytime Julie Andrews says it. 

Do – Burpee

Re – Starjump

Mi – Squat

Fa – Bonnie Blaire 

Sol – D Bombers

La – Bird dog

Ti – Mtn Climbers

Do – Burpee

I think She sings these words at least 10 times. Near the end of the song, it got pretty absurd.

HAMILTON 3 – You’ll Be back

Divide into two groups. The “American Colonies” group runs while “The British Empire” group does burpees. It’s up to the revolutionaries to decide if or when they return and let the British stop burpeeing and run. The only required parameter is that the Americans be back before the 3.5 minute song is over.

In a brilliant twist of genius, Benedict Arnold Saga reset the song, thereby giving 1.5 minutes of Burpees to the Americans. This is what games were made for.

Moleskin: Say no to dueling.

COT
NOR

Welcome 8 Track.

Sparrow’s Intro to Old Testament

This workout was designed so that someday, somewhere, a man would make an intelligent comment about the Old Testament, and get some raised eyebrows from those around him. “How would you know anything about that?” they ask incredulously. “Well, you see, I one time did this workout…

“Motivators”, which were actually side straddle hops.
Tap-y-Taps.
Calf stretches.
Mountain man poopers
etc.

The Creation of the Universe


1 In the beginning, God created the heavens and the earth. The earth was without form and void, and darkness was over the face of the deep. And the Spirit of God was hovering over the face of the waters.


Hold Superman like you’re hovering over the face of the waters.
Progress to Al Gore
God makes man: Man Makers X 10

The Garden of Eden

Calf raises around the garden. Eye to eye with your fellow PAX, enjoying relationship and a non-stressful exercise. Pass an apple from PAX to PAX until somebody succumbs to temptation and bites the apple.

The Fall of Man

Saga bites the apple. All hell breaks loose. 10 burpees.

Noah’s Flood

Pax pair up and complete 100 merkins and 100 squats together, then choose an animal and do that crawl up the hill, two-by-two. Circle up at the top of the hill to form an ark, then do flutter kicks and leg raises. The ark lands on Mt. Ararat.

The Tower of Babel

“Come, let us build ourselves a city and a tower with its top in the heavens, … And the Lord came down to see the city and the tower… and there confuse their language, so that they may not understand one another’s speech.” PAX TOWER/Human Pyramid.

Call of Abraham

God calls Abraham to leave his home. Abraham follows God. Abraham believes God’s promise even though in his own lifetime he didn’t see all of it fulfilled. The promise was true, and Abraham became a mighty nation. AMRAP Big boy situps 2 Minutes.


We give Isaac a miss.

Jacob and Esau

Jacob grasped the heal, we do one set of pull ups, your personal max. God renamed Jacob into “Israel” Jacob had 12 sons, who became the 12 tribes of israel. One of them was Joseph.

Joseph and the Coat of many Colors

Chest presses while we learned that Joseph was enslaved by his brothers. God had a plan for Joseph to be the leader of Egypt, a savior of his people, and the training ground for all of that was slavery and prison. Joseph saved his family by storing up grain before the entire world got hit by a famine.

Slavery in Egypt

Joseph’s family (Israel and his sons) were saved by traveling to Egypt and getting fed, but eventually things took a turn for the worse. Pharaoh enslaved the Jews. They spent their time making bricks. The PAX did 20 grave diggers, then a rifle carry up hoffa.

Exodus: Let my people go

God gives Moses a special upbringing and leadership training, and then tells him to go talk to Pharaoh. Moses complains, but it turns out God was right. Moses tells Pharaoh that God says “let my people go.” During the 10 plagues, God told his people to paint their doorways with the blood of a lamb, so that the angel of death would pass over their house. That sounds strange, but Christians also believe that the blood of Jesus is also able to spare us from death. PAX do squat thrusters reminiscent of painting an overhead doorway.
After 10 plagues and the death of his son, Pharaoh lets them go.

10 commandments

God gives Moses the 10 commandments while they are in the desert. Pax do 10 block merkins (later in the workout).

Wandering in the wilderness

God’s people make it right up to the edge of the promised land, but they refused to obey God and go into it, so he told them they could wander for a while (40 years) while they thought about it. PAX go for a fast jog (a fog) with an emphasis on picking up the 6, which creates the sensation of wandering.

Promised Land

PAX enter the promised land and enjoy some much needed rest.

moleskin

The Old Testament is a beautifully written collection of history, poetry and prophecy. It tells the story of a God who desires relationship with us. If you find yourself asking “Why God?”, read the Old Testament and ask yourself “Why People?” People do some silly things, and God keeps moving towards us in relationship.

COT. Prayers.

KUBB with 28

Backblast

AO Mastodon, 5/18/21, 5:30AM

Twenty-eight PAX posted for a friendly beatdown this beautiful morning.  After a quick WOR of 5 count motivators, OYO arm circles and Michael Phelps, and 10 copperhead merkins IC, we moseyed over to Dan Taylor alley for Thang One.

Thang One: KUBB 1

With way more men than I anticipated, I made some modifications to my plan as we moseyed to Dan Taylor. KUBB was set up between two soccer goals. Men partnered up. I sent seven pairs to one side of the pitch and seven to the other side. In each partnership, one HIM ran around a marked route while the other earned tosses and tossing.  A toss was earned with 30 merkins, 30 lunges, or 30 squats. When a team knocked a block down, the PAX present on that team ran a short lap around their soccer goal before continuing. When the runner of the pair returned, partners switched roles.

Instead of tossing a baton at the blocks, PAX could choose to take a frisbee and attempt to hit a set target. A successful hit resulted in a free block knock down. 

Once a team knocked down all the blocks they did ten burpees before attempting the king.

Team 1 was victorious in round one.

Thang Two: KUBB 2

Same as round one with shorter running route, 15 reps each: hand release merkins, Bonnie Blairs, jump squats.

Team 2 won this round.

Mary/ tie breaker

Back at the flags teams circled up for a plank-off to determine the winner. After a few minutes of planking, merkins were mixed in.  With six or seven PAX left we went to plank with arms bent to 90 degrees.  It came down to Waterboy and BigMac with Waterboy pulling off the win. Go team 2!

NOR: Gummi Bear, Wet Burrito, Doublemint, Panda Express, Ralphie, Achtung, BOGO, Captain Crunch, Shiplap, Saga, Binford, T-Bone (respect), Hot Box, Cookies, Cheese (respect), Bloomer, Panhandle, Jolly, Crack, Sparrow, Getaway, BigMac, DaVinci, Waterboy, Watson (respect, respect, FNG), Beaker, Heist (FNG), Tortuga Q

COT: Prayers for Crack’s M with a doctor’s appointment for a long term problem on Friday, Crack’s family as K-Pop graduates, his oldest comes back home from her internship, and all the changes coming their way, Tortuga and his M go to a new psychologist this Friday for some intensive therapy for her anxiety.

Praise for bodies that work and men to push us on.