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.
Tag: Shiplap
3.17.20 – St Patty’s Day Beatdown
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.
Warm-O-Rama:
- 7x Motivators
- 15x Tin Soldiers
- 10x Merkins IC
The Thang:
- 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…
COR/NOR/COT:
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.
2.29.2020 – Leap Day Festivities
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!
Warm-O-Rama:
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!
- 7x Motivators
- 15x Tin Soldiers IC
- 15x Mountain Man Poopers IC
- 25x Calf Raises IC
- 25x Squats
- 15x Merkins IC
Thang #1:
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)
- Bolt 45’s
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
- 15x BBS
- 15x LBC
- 1 Round Guantanamo
- 100 100’s
- 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
COR/NOR/COT:
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.
2.11.20 – Musical Montage
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.
Warm-O-Rama:
- Mosey around the parking lot
- 25 SSH IC
- 15 Tin Soldiers IC
The Thang:
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
- Abyss Merkins
- Hodor’s w/ coupon
- Squats w/Sandbag
Circuit #2: We completed once
- 10 Burpees w/Sandbag – Named Sandy’s
- Derkins
- Reverse Lunges off the picnic table
- Curls
- Alternating sandbag lifts to shoulder
The Songs:
- 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”
COR/NOR/COT
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!
1.23.2020 – “Nolan Richardson”
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). |
COR/NOR/COT
Praise for Noodles Classes going well, prayers for focus, and for YHC’s wife going out of town for the next week.
01.14.2020 – EC Beatdown
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.
Warm-O-Rama:
- 7x Motivators
- 15x Tin Soldiers
- Run Around the Hill
The Thang:
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.
COR/NOR/COT:
Thankful for getting out with our brothers and prayers for those who were unable to attend.
1.9.2020! – Old Fashioned Beatdown
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!
Warm-O-Rama:
- 7x Motivators
- 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:
- Pullups (10x)
- Derkins with Knee Tuck (20x)
- Dips (30x)
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!
COR/NOR/COT:
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.
F3 Wheaton 