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 beautiful day at the AO, and finally the warm weather is arriving in Wheaton. 4 PAX showed up for this mornings beat down, including the triumphant return of TBTF! (Archive, Katniss, TBTF, Banks) After the workouts have been amped up recently, YHC felt it was necessary to keep the pain train coming.
15x Tin Soldiers
We took a tour of AO Mastodon, but added a wrinkle that all bridges had to be crossed without using your feet. Most PAX chose Balls to the Wall to cross, but Katniss did get creative on bridge #4 and try crossing on top of the railing. Due to this wrinkle, we deemed the bridges “Hot Lava”, and thus the workout had a name!
We started with Route 121. Starting at a lamppost, do 1 burpee and then mosey to the next lamppost. Continue this and increase burpees up to 11, and then work your way back down to 1.
We then moseyed to the Dan Taylor stretch and completed Dan Taylors up to 8: 1 Squat:4 Lunges, 2 Squats:8 Lunges,…., 8 Squats:32 Lunges
Next we moseyed back to the trail and completed a set of 11’s. 1 Merkin: 10 Star Jumps (For Katniss), 2 Merkins:9 Star Jumps,…, 10 Merkins: 1 Star Jump
Then we moseyed back to the start and completed 4 rounds of Monkey Humpers
For Mary, we went around the circle and had each PAX call an exercise of their choosing:
15x Gas Pumps IC
25x American Hammer IC
25x Oblique LBC’s IC, 2x one for each side
Prayers for all of those who could not be there with us. Continued prayers as things begin to open to make the right decisions for our families and help us ease back into work, etc. and help us to find our new routines. Prayers and praise for E-learning coming to an end.
Today’s workout was hard, and not something that I would ever complete on my own without the other PAX there to push me. We have all gotten a little soft, both physically and mentally. It is good to get out there and push past our comfort zones and prove to ourselves we can do it. Putting the time in and pushing through the pain makes everything else we have to tackle in our everyday lives seem that much more doable. Keep your heads up men and keep moving forward. If you aren’t able to join us at the AO, keep pushing yourselves on your own until the world returns to a little more normality. Thankful for this group and the structure and change of pace it provides in our otherwise crazy lives.
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 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 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!
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.
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!
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.
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.
What better to do with a long weekend but get a good long ruck in? 9 PAX jumped at the opportunity to wake up early, and hit a FREE door-buster fitness opportunity. Walking with weight. Banks, TBTF, Noodles, and Crunch hosted the return of Reactor and Shakespeare with (the as yet unnamed) Chris, Matt, and Don.
Turning their back on the temptation of donuts and coffee, they got down to it with a ruck start time of 0538. A quick hike up North past Geneva and the Wheaton Christian Grammar school and on over to Kline Creek Farm before heading back toward Wheaton. A quick jaunt over the bridges at the Towers and the Fairgrounds before cutting through Lincoln Marsh and heading back to Northside Park, where the donuts were a bit more tempting after 10.2 miles and three solid hours of ruck work.
Good conversations maintained the whole time, only occasionally punctuated by some ruck-shuffle. Topics ranged from good wool socks and the other virtues of CostCo to the various temperaments of pre-schoolers and the benefits self-imposed phone-time limits. Calories burned, weight moved, and the brotherhood encouraged, all before breakfast.