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 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.
15x Tin Soldiers
15x Mountain Man Poopers
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
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.
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.
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.
15x Tin Soldiers
10x Merkins IC
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…
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.
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!
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!
15x Tin Soldiers IC
15x Mountain Man Poopers IC
25x Calf Raises IC
15x Merkins IC
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)
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
1 Round Guantanamo
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
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.
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 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.
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.
It was another beautiful day at AO Mastodon and we had 7 PAX ( Archive, Noodles, Captain Crunch, TBTF, Ship Lap, Gummibear & Banks) show up for a Thursday morning thriller. In typical fashion, YHC did not have a fancy workout put together, but made sure it would be intense for all involved!
15x Tin Soldiers IC
10x Merkins IC
2x Karaoke runs
1 Mile run
Thang 1: Jacob’s Ladder
Run to the top of the hill, complete 1 burpee and run back down. Repeat with 2 burpees, finishing at a total of 7 burpees.
Thang 2: Upper Body Circuit
Circuit consisted of the following:
Derkins with Knee Tuck (20x)
Complete 1 round, then decrease Pullups by 1, Derkins by 2, and Dips by 3. Continue until down to 1 or time is called. Most PAX finished on the round of 6.
From there we moseyed to the flag and called it a day!
There was a general feel of gratitude for many things from the group as a whole. Prayers for Captain Crunch and family to maintain health, and for continued growth of the group.