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.

1.11.19 – Isildur’s Bane

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)

Mt. Doom:

  • 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 Merkins
  • 18 Sit-ups
  • 18 Aussie Pull-ups
  • 18 Squats

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)

Mary:

  • J-Lo #1 for one minute (knee to chest, straight, side, straight, chest)
  • J-Lo #2 for one minute (low-plank hip dips)
  • Flutters ICx50

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!

1.9.2020! – Old Fashioned Beatdown

Amazing Photography Skills Courtesy of Captain Crunch

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.

12.21.19 – 25 Days of Christmas!

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.

Warm-O-Rama:

With a lot ahead of the PAX, the Q kept the warmup quick and to the point.

7x Motivators

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 4 – Howling Monkeys ( 4 rounds)
  • Day 5 – Guantanamo ( 5 rounds)
  • Day 6 – Jack Webbs
  • Day 7 – Worst Merkin Ever (Crucible, Wide Arm, Regular, Diamond = 1)
  • 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!)

COR/NOR/COT:

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.

11.29.19 — Black Friday Rucking

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.

Average pace maintained: 17min / mile

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11.25.19 – November Ruck Workout #2

4 faithful PAX (Noodles, TBTF, Hotbox, and Banks) showed up to the AO to start off this epic week of workouts the right way. The weather was clear and a balmy 35 degrees, so conditions were perfect to tackle the 2nd November Challenge workout.

Warm-O-Rama:

  • 15x Abe Vigoda
  • 15x Slow 4-count squats

The Thang:

We rucked to the pull up bars and began the 300 WOD:

  • 25x Pullups – To modify, you could do bent over rows with the ruck at a 3:1 ratio
  • 50x Ruck Deadlifts
  • 50x Ruck Merkins
  • 50x Ruck step ups (25x each leg)
  • 50x Ruck Overhead Floor Wipers (50x to each side)
  • 50x Ruck Clean and Press ( single arm, 25x each)
  • 25x Pullups – Same routine as before

After being properly gassed, we rucked a short mile and called it a day

COR/NOR/COT:

Prayers for all who are travelling and who have family in town, also prayers to finish the short week strong. Praise for uplifted prayers being answered.

11.11.19 – 11.11.1918 The “Armistice” Shuffle

6 PAX posted were not deterred by the beginnings of our Veteran’s Day snow-dump. For their valor against the fartsack on a blustery day in the Gloom they received a Ruck-Day inspired by Team RWB’s “Armistice” WOD.

The Set:

  • 11 Thrusters IC
  • 11 Burpees OYO
  • 19 Squats IC
  • 18 Lunges OYO

The Mileage:

Perform the set. Ruck 1.1 miles to the Wheaton North HS flag-pole, repeat the set, ruck 1.1 mi back to the shovel flag. Lotta shuffling.

  • 11 Ruck-Deadlifts IC

(Total Mileage: 2.4mi at a 4.8 mph pace! Way to get after it, men!)

COR/NOR/COT: Prayers for our Vets for community, encouragement, support and serving them as they have served and continue to serve us. — for health and support in Gummi Bear’s family (esp. M. and youngest) as they live and grow — for Noodles as he holds the line at home — all the brothers as we start a new week: strength, endurance, courage, leadership

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11.9.19 – Upper Body Blast

It was another beautiful day at AO Mastodon, and we had 8 PAX (Noodles, TBTF, Hotbox, Gummibear, Archive, Jazz Hands, Captain Crunch, Banks) show up for the promised upper body shredding. As an added bonus, the forecasted wind did not materialize, so with the sun shining thanks to daylight savings time, our PAX headed off for a beatdown in fantastic weather.

Warm-O-Rama: The Usual

  • 7x Motivators
  • 15x Tin Soldiers

Thang 1:

We started with a mosey through AO Mastodon completing the following exercises along the way:

  • Route 66 – Stop at each light post and complete 1 Burpee, increasing burpees at each light post until 11 are completed – 66 total burpees
  • Flat Tire – The PAX partnered up and performed a wheelbarrow followed by derkins in the following counts: 4 steps wheelbarrow, 1 Derkin; 8:2, 12:3,… finishing with 40 steps wheelbarrow and 10 Derkins. (This was definitely a challenge to complete and the PAX traded roles frequently)
  • Bataan Death March – Run in a line and the last PAX drops and does 5 Burpees, and then catches back up. We completed 1 round and finished at the C.O.O.T.I.E.S station (Shoutout to Captain Crunch for the naming rights)

Thang 2: Interval training

We completed sets of Pullups, Burpees, Merkins, & Dips. Starting at 5 reps each and increasing to 10 reps each in 2 minute intervals.

3 MOM

  • 20x LBC’s
  • 20x Oblique LBC’s to each side

COR/NOR/COT

Prayers for Jazz hands Mom on her upcoming surgery, his coworker, and for his knee to heal. Prayers for a strong week, and for TBTF to get good news about his job.

10.28.19 — Every Ruck Day Shufflin’

With a new appreciation for just how warm 40 degrees is, 5 PAX (Noodles, Gummi Bear, Too Big To Fail, Archive, Crunch(QIC)) posted in the Gloom for another Ruck Day. This time it was two quick laps around followed by a little PT circuit to finish out the time.

Warm-o-Rama:

  • Mountain Man Poopers IC x 10 (we miss you, Banks!)
  • Imperial Walkers IC x 20

The Shuffle:

  • 1.75 miles in 21 minutes flat for a solid 12:00 mile-time (5mph)

The Team Spartan ruck circuit:

1 PAX each on the following exercises, rotate when the hill runner returns:

  • Hill Run + 10 ruck-pushups
  • Thrusters
  • High Pull / Ruck Swings
  • Plank Pull-through
  • Ruck Lunges

COR/NOR/COT: Prayers for Noodles’ family and their rest (praise for breaking the 4 hour mark on sleeping!) — for Archive and the long wait to hear back from the hiring process — for focus, discipline and character for the week ahead.