Sparrow’s Jeopardy 2

Six Pax enjoyed a battle of wits. Brains vs. Braun. Knowledge across four categories of trivia determined the intensity of our workout: Vocab, Proverbs, Exicon, and Jack handy.

Captain Crunch took us on a surprise “no parameters” run across the frozen lake, which included Ninnie Knockers and burpees on the ice.

Valuable fellowship time conversation covered several parenting topics, with several “aha” and “Me too!” moments. Jazz hands told a relatable story about a quick kiss that cost him two hours of sleep.

Vocabulary questions

Which is a synonym of imbroglio?

inhibition

nonchalance

frolic

embroilment

25 or 50 Monkey Humpers

 

Which is the best definition of supine?

placating or mollifying behavior

lying on the back or with the face upward

exciting and adventurous

easily annoyed or angered

20 or 40 Kettle Bell Swings

 

Which is a synonym of picayune?

long-winded

adventurous

triviality

gilded

10 or 20 Burpees

 

Which is a synonym of vituperate?

energize

placate

berate

exaggerate

10 or 20 Carolina Dry Docks

 

Which is a synonym of bellicose?

repellent

warlike

constructive

alluring

40-60 Chest Press

 

Which is the best definition of expiate?

to make amends for

to lose vigor or health

to renounce

to return or remove (as a plate) 15 or 30 Curls

 

 

Jack Handy

“If you were a poor Indian with no weapons, and a bunch of conquistadores came up to you and asked where the gold was, I don’t think it would be a good idea to say, ‘I swallowed it. So sue me.”

20 Squats

“If you work on a lobster boat, sneaking up behind someone and pinching him is probably a joke that gets old real fast.”

30 Bent over Rows

“To me, boxing is like a ballet, except there’s no music, no choreography, and the dancers hit each other.”

Motivators

“Love is not something that you can put chains on and throw into a lake. That’s called Houdini. Love is liking someone a lot.

Overhead Press (20)

“Whenever someone asks me to define love, I usually think for a minute, then I spin around and pin the guy’s arm behind his back. NOW who’s asking the questions?

15 grave diggers.

Proverbs of Solomon

A good name is better than precious ointment, and the day of death than the day of birth.

10-20 Lunges

Better to be lowly and have a servant than to play the great man and lack bread.

20-40 Bent over Rows

Better is a dry morsel with quiet than a house full of feasting with strife.

10-15 Burpees

It is better to live in a desert land than with a quarrelsome and fretful woman.

5-10 Nipple Scrapers

Do not put yourself forward in the king’s presence or stand in the place of the great, for it is better to be told (“Come up here,”

    than to be put lower in the presence of a noble.)

Climb Hoffa hill

Better is open rebuke than (hidden love.) 30 -60 Crunches

 

 

F3 Exicon

Mike Tyson

Place your feet against a curb or wall while in a plank position. Contract the legs for a horizontal squat. (1) Extend legs (2) Perform a Merkin (3) Return to starting position (4) or one rep. 10 reps is a nice starter. Also good with 7’s or 11’s on a narrow street. Mike Tyson’s in combination with Bear Crawl’s is a killer.

10

Mike Tyson

15

Morning Wood

This is a Turkish Get-up without the Kettlebell. Laying flat on back with one arm raised sit up and then come up into a standing position. Added degree of difficulty = don’t use other hand to push yourself up! (A Turkish Get-up without a Kettlebell is aka A Turkish Get-up.)

10

Morning Wood

15

Moroccan Nightclub

Double Box jumps on picnic tables (or stairs)… Jump to seat, jump to tabletop, stand up, walk down.

25

Moroccan Nightclub

50

Mountain Goats

Like Mountain Climbers but with an added goat kick (where both legs leave the ground simultaneously) – exercise is done on a four count … three mountain climbers (1 – 2 – 3) and the 4 is the goat kick. Get those legs up high to 45 degrees! Repeato until you’ve had enough.

Mountain Goats

Never Cross Dolly

Ab excersise , On your 6 just like your going to do Dolly’s but your upper body is in the iron cross position the whole time doing Dolly’s. Only your 6 is touching the ground.

20

Never Cross Dolly

40

Newton’s Cradle

Just like your boss’s favorite desk decoration and extend your left arm perpendicular to your body until it is parallel to the ground. Return and repeat with the right arm to complete the four count cadence.

20

Newton’s Cradle

40

Ninnie Knockers

Sitting on picnic table, leaning back on elbows, toes pointed to the floor so that entire body is a straight line. The “1” count is bring knees as close to your chest as you can, “2” is to extend with your toes pointing straight to the floor, “3 and 4” is repeat. In 4-count cadence.

20

Ninnie Knockers

40

Noodling for Catfish

Start in a plank position on an incline (bench, table, steps) do a merkin but when in down position, hold with one arm while other reaches down under bench, table, steps etc like your feeling for something for 3 seconds and then hand back to bench and finish the merkin.

10

Noodling for Catfish

20

Celebrity Jeopardy

Alex Trebek brought the beatdown today.

F3 Wheaton is as strong mentally as it is physically. Out of 28 questions, 19 were answered correctly and 9 were incorrect, which led the Pax to complete 565 total reps of every exercise, including 100 burpees.

We serendipitously ended right on time, finishing the last question as the buzzer rang.

 

Excellent showing by

Welcome DeadDrop.

Potent Potables

You need this liquor to make a moscow mule

(WHAT IS VODKA)

25

Monkey Humpers

White creme de menthe & this liquor put the sting in a stinger

(WHAT IS BRANDY)

30

Kettle Bell Swings

This scandinavian liquor is made by redistilling alcohol made from grain or potatoes

(WHAT IS AQUAVIT)

20

Burpees

Bitcoin

This word is used to describe the creation of new bitcoin

Mining

10

Big Boy Situps

Are Bitcoin purchases, Pseudonymous, Anonymous, or Publically viewable?

Pseudonymous.

20

Flutter Kicks

Bitcoin lacks fungibility. Define Fungible?

Able to replace or be replaced by another identical item; mutually interchangeable.

20

Burpees

F3 Exicon

The Pickle Pounder

Begin in an elbow plank then alternate hip flexion and extension in cadence.

30

The Pickle Pounder

Rockette Dips

Perform dips with alternating leg kick at the nadir of the dip.

10

Rockette Dips

Mario

Double Box jumps on picnic tables (or stairs)… Jump to seat, jump to tabletop, stand up, walk down.

20

Mario

The office

If you’re doing CPR and the patient dies, what should you do next.

Harvest the Organs

1 min

Plank

When Michael Scott hands a giant check for $340 dollars to a stripper dressed as a nurse. Who is the check made out to?

Science

10

Carolina Dry Docks

What is Dwite’s porcupine named:

Henrietta

25

Merkins

Jack Handy

I bet for an Indian, shooting an old fat pioneer woman in the back with an arrow, and she fires her shotgun into the ground as she falls over,

is like the top thing you can do.

40

Chest Press

If Alien was my friend, I’d like to be with him when he went to the dentist.

When they started drilling, he’d probably go nust and start eating everybody. That Alien!

30

Curls

I’d like to be buried indian-style, where they put you up on a high rack above the ground. That way,

You could get hit by meteorites and not even feel it.

10

Burpees

Star Wars

In Revenge of the Sith and Attack of the Clones, what color is Yoda’s lightsaber?

Green

20

Shoulder Taps

The planet Endor got it’s name from another famous narrative, what was the name of the narrative?

The Bible. Saul and the witch of Endor.

30

Murder Bunnies

What were Luke’s aunt and uncle’s jobs on Tatooine?

Moisture farmers

10

Scull Crushers

Billionaires

Who is the youngest billionaire listed in the top 10 richest people in the world

Mark Zuckerberg

30

Crunches

This Billionaire is the CEO of Berkshire Hathaway

Warren Buffet

10

Lunges

How did Jeff Bezos respond to a blackmail threat from the national enquirer?

He publicised it.

15

Nipple Scrapers

Desert Fathers

St. John Climacus: Control you appetites before they

Control you

20

Side Straddle Hops

St. Poemen: If man remembered that it is written: “By your words you will be justified and by your words you will be condemned,” He would choose:

to remain silent

20

Squats

An Old man said, I would rather have a defeat with humility, than

a victory with pride

10

Burpees

Bible Trivia

What is the name of the oldest man in the Bible, and how old did he live to be.

Methusela. 969

30

Bent over Rows

It is better to live in a corner of the housetop than in a house shared with a

quarrelsome wife.

30

Overhead Press

David’s son Absolom cut his hair once a year and weighed it. How much did it weigh?

200 Shekels (6 pounds)

10

Decline Merkin

535 Total Reps

 

Lightning Round

 

Current U.S. Presidents

The number Ten

Toast

The Pen Is Mightier (Automatic 10 burpees)

S-words and guns (“What is a ‘dum dum bullet’?”, Hollowpoint,  10 Burpees)

Things you shouldn’t put in your mouth

States that end in hampshire (Newhampshire, 10 burpees)

They out here saying

White people

(30 burpees in the lightning round brought today’s total to 565 reps)

 

8.29.20 — The First Yoga Day

Well, it finally happened. After some hard-hitting muscle-aching workouts, YHC had had enough. If he was going to make a 6-Pack this week and survive IronPAX, it needed some active recovery and a good stretch. Posting the EC preblast to the group, a few willing participants (Double Beef & Cheddar, Too Big to Fail, Shiplap, Banks, Big Mac, Crunch (QIC)) decided to give our Q the benefit of the doubt. On a nice warm, muggy Friday morning, we assembled in the Gloom.

Warm-O-Rama:

  • Run a quick half-mile, including the hill. Get a lather going. Then head to the tennis court for some good traction and a non-lumpy surface.

Check-in

  • Straight leg forward fold (note how far you can stretch)
  • Seated forward fold (hips then round back)
  • Squat Butterfly

Beginning

  • Begin in Child’s Pose, extending arms in front of you
  • Plank to Down Dog to Forward Fold
  • Extra: Hands interlaced behind your back, stretch knuckles to sky and lean forward slightly

Table / Mountain (Cycle x 4)

  • Forward Fold (toe-touch)
  • Table Pose (straight back, bend knees if needed)
  • Forward Fold (toe-touch)
  • Mountain Pose (hands raised but open in a Y-shape)

Low Lunge

  • Plank (knees if needed) / Up Dog / Down Dog
  • R Leg Lift then forward to Low Lunge to
  • Crescent Pose (arms raised but open, tail-bone tucked in, abs engaged)
  • Split Prep (hands down, forward leg straight, rest on back knee)
  • Walk hands forward and lift back knee, then raise forward hand high Low-Lunge+T-Plank (hold)
  • Lower back knee, reach high hand back for a quad stretch (hold)
  • Both legs back into Cobra
  • (Switch legs and repeat)

Warrior

  • Down Dog
  • Move R foot forward to Low Lunge
  • Turn out back foot 90 degrees and move into Warrior 1 (hands raised) (hold)
  • Warrior 2 (hands forward and back)
  • Reverse Warrior (move forward hand high, back hand rests)

Camel Cycle

  • Table Top to Kneeling (toes curled is slightly easier)
  • Half-Camel pose (hands out straight in front, then rotate gaze and hands straight up)
  • While still looking/reaching up, reach behind with your R hand to touch your R heel (hold)
  • (repeat this motion with the other hand)
  • Full Camel – work both hands back to your heels and open your chest to the sky

Pigeon stretch

  • Lying down, place R foot on left knee, raise left knee and pull gently towards your body with both hands
  • Half-Happy Baby – place your R hand in the arch of your R foot, keeping the 90 degree bend at the knee, straighten the opposite leg to the floor, and pull R knee gently towards the ground.

————–

Advanced Circuits (if time allows; attempt with caution)

Deep Lunges

  • Low-Lunge position, but elbows down alongside your front leg (or just reach your hands down as far as you can)
  • Side Lunge – rotate your straight leg out on the heel, hands planted for support
  • (switch sides)

Bridge(+Wheel) and Plow

  • Bridge on your back, bring you feet right below your knees. Lift your hips (inhale, then squeeze your glutes and abs before you engage your back muscles) and hold for 10 seconds. Repeat 3 times.
  • Wheel (crazy): from bridge, place your palms flat on the ground (by your ears, fingers toward your toes, elbows close) with your core engaged, then push upward with your arms, stabilize and then hold
  • Shoulder Stand / Plow: From your back, lift your legs up and support your lower back with your hands (elbows on the ground). Work your weight onto your shoulders, pointing your legs as high as possible. For Plow, slowly move your legs over your head to touch your toes to the ground (if possible). Hold.

————–

Spinal Twist (closing)

  • Grab your R knee in your opposite hand and pull it across your body, straightening your right arm out away from your body. (hold)
  • (repeat this cycle with your other leg)
  • Pull both knees to your chest and rest in an egg shape, rolling slightly on your back
  • Corpse Pose (hold for a while, relax, breathe)

Check-in

  • Straight leg forward fold (note how far you can stretch)
  • Seated forward fold (hips then round back)
  • Squat Butterfly

COR/NOR/COT: Prayer for Big Mac’s friend’s wife and their dealing with a bad cancer diagnosis – for the members of the group (present and elsewhere) for focus and clarity to be on mission today and through the week.

MOLESKIN: This was a surprisingly awesome workout. A little bit or muscle strengthening, a decent sweat, and some great recovery. I’m a yoga fan, despite having not done it in a long while, and I was surprised how amazing I felt heading home and having breakfast. Seemed like the rest of the group felt some good vibes as well. Probably going to be a regular feature, especially after IronPAX workouts.

8.17.20 — Killer Bags

7 PAX (Shiplap, Too Big Too Fail, Banks, DaVinci, Sparrow, Archive, Captain Crunch(QIC)) continued their August with the singular goal of being too sore to do IronPAX. Shiplap brought some heat this morning with an EC sandbag/coupon circuit for the four PAX who wanted to kick-start their Monday.

Shiplap with that wild animal look in his eyes on a heavy-hitting EC:

20200817_050808.jpg

Afterwards they kept the weight heavy as the sandbags left the AO for some time on the march and a small reminder of the pain in store next month.

Warm O Rama:

  • Motivators IC x 5
  • Mountain Man Poopers IC x 15
  • Standing leg and back stretches

Formation:

Ruck to the Falcon’s fields. PAX divided up into two teams, forming two side by side columns. Each team took one sandbag for the frontmost PAX, who set the pace, dropping the bag for the next PAX and falling in at the rear of their column (reverse scout-run style). Gung-ho PAX (Archive/Banks) initiated a ruck+sandbag shuffle, which set an accelerated pace for the remainder of the march.

Arriving at the closed football field, the PAX marched on for the baseball fields and a modified reprise of last years IronPAX “Killer Bs” workout:

Each team of PAX complete the following set on repeat.

  • Ruck Drag (10 yards)
  • 10 Burpees (Jumping over rucks)
  • 10 Bonnie Blairs (or standing lunges) while holding ruck
  • 10 Big-Boy Sit-ups

PAX take turns running the sandbag down to the third base line and back to the group, handing off to the next PAX. AMRAP until time to ruck back, using the same formation and a faster pace.

Brief Mary:

  • 40 ruck curls OYO
  • Copperhead Deep Ruck Squats IC x 20

COR/NOR/COT: Prayers for the group to continue pressing in hard this week to the challenges and obstacles that we will face. — To remember our need to share our weight and to take on others burdens — for strength and wisdom to protect and support those who are weak and resist those who are strong but evil. — Blessings on the good line-up of VQs this week!

06.30.2020 – Restrictor Plate Racing

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.

Warm-O-Rama:

  • 7x Motivators
  • 15x Tin Soldiers

The Thang:

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:

  • 5x Burpees
  • 10x BBS
  • 15x Coupon Curls
  • 20x Merkins
  • 25x Squats

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:

  • 5x Blockees
  • 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

The results:

  • 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
  • Round 8 went to Caphive to finish it off

Final Score: Gumminiss – 3, Caphive – 3, Bantf – 3

After all PAX were sufficiently gassed, we put everything back and circled up around the flag.

COR/NOR/COT

Prayers for safe travels for us all this summer as we venture off into the world and that we all keep things in perspective and don’t let the news in the world today get us down. Great job today men!

05.23.2020 – Bridges are Hot Lava

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.

Warm-O-Rama:

  • 7x Motivators
  • 15x Tin Soldiers

The Thang:

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

6 MOM:

For Mary, we went around the circle and had each PAX call an exercise of their choosing:

  • 15x Gas Pumps IC
  • 25x LBC’s
  • 25x American Hammer IC
  • 25x Oblique LBC’s IC, 2x one for each side

COR/NOR/COT:

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.

Moleskin:

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.

3.2.20 — Too Much of a Good Thing

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.

Dan Taylors – 1 Squat, 4 Lunges; 2 Squats; 8 Lunges; … ; 8 Squats, 32 Lunges.

It’s always darkest before the Dan.

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

20200302_06010520200302_060107

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.

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.

2.8.20 – 5 Alive Returns!

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!

Warm-O-Rama:

  • 7x Motivators
  • 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:

  • 115 Burpees
  • 90 Merkins
  • 65 Star Jumps
  • 40 Dive Bombers
  • 15 Squats

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:

  • 5x Pullups
  • 5x Dips
  • 5x Merkins
  • Sprint up the hill and down the slide to the finish!

4 MOM:

  • 50x Flutter Kicks IC
  • 25x each side oblique crunches IC
  • Boat/Canoe

COR/NOR/COT:

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!

1.20.20 — Rucking and More Rucking

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.