6.10.21 AO Mastodon – 5 Alive Reprisal!

It was another beautiful morning at the AO, 70 degrees and humid! 15 PAX (Aloha, Banks, Beaker, Bloomer, BOGO, Crack, DaVinci, Hotbox, Jolly, Katniss, Little Debbie (DR from Tennessee), Panda Express, Shiplap, Sparrow, Tortuga) came out to see what they were made of when they were asked the question, “Can you do 5 of anything?” Most PAX knew what was coming, but that didn’t stop them from coming out to do the hard thing this morning!

Warm-O-Rama: The Usual

  • 7x Motivators
  • 15x Mountain Man Poopers IC
  • Stretch OYO as YHC explained the thang

The Thang: 5 Alive!

The PAX would start out on the path and mosey around the AO stopping at each light pole adding 1 rep each time. There was a wrinkle thrown in that while crossing every bridge, your feet had to be on the hand rails and you had to cross on your hands. The first light pole was 1 burpee, 2nd = 2 burpees, and so on until the 6th light pole where it was 5 burpees and 1 Merkin. The Merkin count increased until the 11th light pole where is was 5 burpees, 5 Merkins, and 1 Star Jump. The Star Jumps Progressed until the 16th Light pole where Dive Bombers were added into the mix. At the 21st Light pole Mucho Leggo was added. At the 25th light pole, all PAX completed 5 burpees, 5 Merkins, 5 Star Jumps, 5 Dive Bombers, and 5 Mucho Leggos. All PAX finished around 35 minutes, and some were under 30 minutes to completion! For those of you keeping count, this results in the following:

  • 115 burpees
  • 90 Merkins
  • 65 Star Jumps
  • 40 Dive Bombers
  • 15 Mucho Leggos

We then moseyed to the hill and completed 3 sprints to the top! (We ran out of time, so we weren’t able to get to the magic number of 5…)

COR/NOR/COT:

Archive came and joined us for coffee. Thankful for this group and how we accelerate each other, remember:

  • Acceleration requires daily commitment
  • The decision to accelerate is done in solitude, but the act of accelerating is done in multitude
  • Acceleration only requires movement today that is marginally faster than yesterday

Prayers for Archive’s fingers, Babe and his M and new 2.0, DBC, and for all of us to have a strong finish to the week.

5.15.21 – AO Tarpit – Ultimate Fun Part 2

It was another beautiful morning at the Tarpit, and 16 PAX (Babe, Banks, Big Mac, Bloomer, Cookies, DaVinci, Draper, Emcee(FNG), Hotbox, Jolly, Katniss, Noodles, Panhandle, Rain Man, Shiplap, Tortuga) came out for another round of ultimate frisbee. YHC clearly stated that we would be playing Ultimate for most of the time, but also to BYOC (This means bring your own coupon for future reference). When YHC showed up and had his coupon out, all the incoming PAX rebelled and refused to get their coupons out, YHC adjusted on the fly, but they will all pay for this transgression…

Warm-O-Rama:

  • 7x Motivators
  • 10x Windmills IC
  • 20x Merkins IC

Thang 1: Race

The PAX all lined up on the goal line and sprinted 100 yards out, then they did Bernie Sanders back. This was followed by 100 yards of burpee broad jumps, 50 Merkins and a 100 yard sprint to the finish. The first 2 PAX complete got to choose their teams for Ultimate Frisbee.

Thang 2: Ultimate Frisbee

COR/NOR/COT:

It was good to be out in the early morning doing something fun with these HIMs. Praise and prayers for Cookies as he transitions out of his job prayers for Dr Phil and family.

5.12.2021 – AO Tarpit “PT Test”

It was a cool Spring Morning and all of the PAX knew what was headed their way, it was one of our regularly scheduled PT Tests! Some PAX kept their normal routines leading into the event, other PAX took a few days off to prepare, but all were ready to put forth their best efforts! The point of the PT Test is a check-in to measure you against you and see how you have changed over the year, the goal is to push as hard as you can! 17 PAX including 1 FNG (Welcome Binford!) came out for the event!

Warm-O-Rama:

  • 25x Side-Straddle Hops IC
  • 15x Mountain Man Poopers IC
  • 8x Merkins IC (Jolly voiced his complaints pretty loudly for this one)
  • Mosey 1 lap around the track

While YHC Explained proper form and what the days events would look like, all PAX continued to stretch and get their minds right.

The Thang: PT Test

  • 2 Minutes Merkins
  • 2 Minutes Big Boi Situps
  • 2 Mile Run for Time

Results:

F3 NAME: Merkins / BBSU / 2-mile
@Banks: 80 / 84 / 14:54
@Big Mac: 101 / 97 / 13:37
@Binford: 41 / 34 / 15:04
@Bloomer: 88 / 81 / 14:24
@BOGO: 39 / 24 / 18:36
@Crack: 64 / 49 / 14:26
@Da Vinci: 73 / 72 / 16:16
@Hotbox: 77 / 65 / 12:19
@Jolly: 55 / 100 / 15:45
@Katniss: 84 / 53 / 13:17
@Milk Duds: 61 / 41 / 17:24
@Panhandle: 77 / 83 / 15:57
@SAGA: 78 / 50 / injured
@Shiplap: 70 / 70 / 13:41
@TBTF: 52 / 40 / 17:24
@Tortuga: 85 / 79 / 12:35
@Whittler: 66 / 45 / 15:28

COR/NOR/COT:

There were some pretty impressive scores put out there today and I am continually impressed at how everyone continues to improve, great job men!

5.7.21 – Friday Run Club @ Ground Zero

It was a brisk cool morning, but perfect for a Friday run club! We had 10 PAX join ( Banks, Beaker, Cheese, DaVinci, Hotbox, Katniss, Panhandle, Saga, Shamu, Toto) join for a run/ruck combo. Saga & Davinci took off rucking and the rest of us ran the prairie path using the mile markers as our targets. With the PT Test coming up next week, the goal was to work a faster pace into today’s workout. We ran to mile marker 1 as a warmup, then we regrouped and ran for time to mile marker 2. After a break to catch our breath, we ran for time back to mile marker 1 and took another breather. From there we jogged back to Ground Zero to wrap up the day.

It was a great day to be out and glad to have these men around to push me to go harder than I otherwise would on my own. Prayers for Cooper as he continues to heal and for Beaker as he travels to a funeral this weekend.

5.1.2021 – “Ultimate Fun” @ AO Tarpit

It was a beautiful morning at Tarpit even though it was a little on the chilly side for a May morning. The PAX all commented that it was light at the start of our workout, which is a nice change from the dark mornings of winter. YHC had 2 workouts planned, if there were 10 or more PAX we would play Ultimate Frisbee, and if less than 10 showed, it would be a devastating beatdown. Thankfully for all of us, we had 12 PAX (Archive, Banks, Big Mac, Jolly, Katniss, Noodles, Panhandle, Rain man, Rancher, Shiplap, Sparrow, Tortuga)show even with a few fartsacks!

Warm-O-Rama: The Usual

  • 7x Motivators
  • 10x Mountain Man Poopers
  • 15x Merkins IC

Thang 1: Team Race

We broke up into 4 teams of 3 and headed to the football field. The teams sprinted 100 yards, and then turned around to complete Broad Jump Burpees back to the start. At that point, the teams needed to advance their sandbag 100 yards out and back. For the first 100 yards, for each 15 merkins the PAX completed, they could throw the sandbag, on the way back 15 Squats earned a throw.

This proved to be a good burn to get the heart rate up and get our bodies loose for some fun.

Thang 2: Ultimate Frisbee

We broke into 2 teams of 6 and played Ultimate Frisbee. It was pretty evenly matched as the final score was 5-4. YHC thought I was getting in better shape, but this event definitely proved me wrong!

COR/NOR/COT:

Thankful for the day and being out with all these HIMs. The games have been a lot of fun recently, and where else are a bunch of guys willing to get up at 5:30am on a Saturday to come hang out and play a game together! Prayers for our FNG/Kotter drive that started today and for growth of the group to reach men in the community who need what F3 has to offer. We also lifted up Cooper as he recovers, and the FiA group who is planting their flag in Wheaton/Glen Ellyn.

4.13.2021 – AO Mastodon – 4:1 Fun!

It was a chilly, but beautiful morning at AO Mastodon, and it looks like the timer to the lights was fixed as well, so we began our beatdown with light and the sun already coming up! 14 Faithful PAX (Banks, Big Mac, Cookies, DaVinci, Hotbox, Jolly, Katniss, Panhandle, SAGA, Shiplap, T-Bone, TBTF, Tortuga, Whittler) came out for what was billed to be a tough beatdown, but in a weird twist for YHC, there would be no burpees!

Warm-O-Rama:

  • 7X Motivators
  • 12x Abe Vigodas
  • 16x Mountain Man Poopers
  • 15x Merkins IC
  • 25x Hip Hinges

The Thang:

At this point we started on a mosey around the outer loop of the AO with several stops along the way.

  • Stop 1 – Flat Tire – The PAX partnered up to hold each other’s feet as 1 one PAX would take 4 steps in a wheelbarrow and then complete 1 Derkin. This progressed up in a 4:1 fashion, so 8 steps, 2 Derkins with the PAX trading with their partners as necessary until both completed 40 steps and 10 Derkins. Once all PAX were done, we moved on around the loop.
  • Stop 2 – Monkey Bars – The PAX completed Captain Thor’s (1 BBS followed by 4 American Hammer’s progressing upwards in a 4:1 fashion) while they waited for their turn to cross the monkey bars and then complete 5 pullups, and then they would resume Captain Thor’s on the other side. Once all PAX were done, we moved on around the loop.
  • Stop 3 – Dan Taylor Alley – The PAX completed Dan Taylor’s (1 Squat, 4 Lunges) progressing upwards until 8 squats and 32 lunges were completed. It should be noted that the mumble chatter was at a minimum at the point as I think the PAX were enjoying the sunrise and the pain that Dan Taylor Alley was delivering. Once all PAX were done, we moved on around the loop.
  • Stop 4 – Base of Hoffa – We circled up and completed Jack Webbs (1 Merkin followed by 4 seal claps) we progressed upward until 10 Merkins and 40 Seal Claps were completed. YHC enjoyed looking around at all of the PAX and the smiles on their faces as the pain from the Seal Claps settled in. This one definitely was a great burn!
  • The Finale – We sprinted to the top of Hoffa letting out a yell as each PAX saw fit. Unfortunately we only had time for 1, so we all moseyed back to the flags

COR/NOR/COT:

Thankful for the beautiful day and for all of the PAX being out there with me today. Prayers for Panhandle’s son and all of the students taking the SAT test today to have the right level of focus and do well.

Moleskin:

It is easy to do hard things with a group that you enjoy being around. The progressive nature of the 1:4 increasing ladder exercises is challenging, but through perseverance and focus, you go through it slowly and eventually you are done. Don’t ever stop moving forward, but keep doing the hard things!

3.13.2021 – AO Tarpit Paxademy Award Winning Interval Training Reprisal

It was a cool beautiful morning at the Tarpit, and the PAX enjoyed an amazing sunrise while they went through today’s beatdown. Since it was a Paxademy reprisal, all PAX knew what they were in for before they even showed up. 18 PAX came out in the early morning gloom on a Saturday (Shiplap, Jolly, Cookies, TBTF, Hotbox, Tortuga, Sparrow, Saga, DaVinci, Gummibear, Jliz, BigMac, Panhandle, Rainman, Beaker, Bloomer, Katniss, Banks). This was the beginning of the Banks-Saga double header that would conclude Glory Week and what a doozie to start out with! Since it was Glory week and all, we listened to some good old songs from the Glory Days while we worked out.

Warm-O-Rama:

  • 7x Motivators
  • 15x Windmills IC
  • 15x Mountain Man Poopers IC
  • 15x Merkins IC
  • Slow Jog around the track mapping out the day’s activities

The Thang: Intervals

The purpose of interval training is to spike your heart rate and then actively recover. All of the exercises and focus for the day was to continually spike the heart rate, but also provide time to recover and bring it down.

We broke the track into 4 sections consisting of about 50m walking, 150m jogging, 100m fast paced run, and 100m sprint. The goal was to go around the track and give it everything you had in the sprint, and then recover with the walk. We completed 4 laps around the track using the intervals outlined above.

Next we did some EMOM (Every Minute on the Minute) Intervals. 5 rounds of 10x burpees and 5x Star Jumps.

We then completed 4 more interval laps followed by 5 more rounds of EMOM consisting of 15x Squats, 15x Merkins, 5x BBS.

We finished off the thang with 4 more interval laps for a total of 12 interval laps or 3mi and another 5 rounds of EMOM consisting of 10x burpees and 5x Star Jumps.

COR/NOR/COT:

Praise for the day and prayers for Tortuga and Saga’s M’s as they go through challenges. Prayers to focus on being present this weekend and enjoy the time with family.

Snow Fun! – 2.16.21 AO-Mastodon

The weather was a balmy 9 degrees at beatdown time which was a vast improvement over the 0 degrees we have been experiencing recently. We were graced with 6 inches of fresh fallen snow, so YHC knew we had to make the most of it. The pre-blast encouraged all PAX to BYOS(Bring Your Own Sled) and promised we would have some fun at Hoffa this morning. 12 Faithful PAX (Captain Crunch, Gummibear, Beaker, Da Vinci, Katniss, Cookies, Sparrow, Saga, Tortuga, Shiplap, Jolly, Banks) braved the elements to come and indulge YHC in some winter fun!

Warm-O-Rama: The Usual

  • 7x Motivators
  • 15x Tin Soldiers IC

The Thang: Snowy Dora

We all congregated at the bottom of Hoffa and paired up for a little Dora style beatdown. One partner would complete the reps, while the other ran to the top of Hoffa, completed 5 Leg Raises and 5 Jollies, and then sledded back down. YHC added a wrinkle with a sandbag that each PAX carried up and rode down with 1 time. Since it was such a warm morning, YHC thought it would be helpful to remind all the PAX of the beach and warm weather by playing the Beach Boys throughout the beatdown! The Reps:

  • 100 BBS (Big Boi Situps)
  • 200 Burpees
  • 300 Merkins
  • 400 Squats

Overall, it was a tough workout, and it seemed like a lot of fun was had as well. I believe only one group finished all the reps (Shiplap & Gummibear), but everyone else got in some good work along the way.

COR/NOR/COT:

Thankful for all of these men showing up on a beautiful morning like this. Prayers for those who could not join us today, Davinci’s church, Saga’s M, and Captain Crunch’s work.

MOLESKIN:

The reps were intentionally high today to show us all that once we put our mind to something, stay focused, and slowly chip away at it, we can accomplish anything. Always keep moving forward and getting better and you will surprise yourself with what you are able to accomplish.

1.9.2021 – AO Tarpit “There will be Burpees”

It was a calm cool morning and 5 brave PAX (Tortuga, Katniss, Shiplap, Hotbox, Banks) showed up for what was promised to be an intense beatdown. YHC promised the PAX they wouldn’t be cold for long and from the looks of it, the beatdown lived up to that promise.

Warm-O-Rama:

  • 7x Motivators
  • 15x Windmills IC
  • 10x Merkins IC
  • Short Jog around the parking lot to warm up

Thang 1: Burpees

YHC has been keeping track of my PR for 100 burpees, so I figured I would challenge all the PAX to see what they could do. So we completed 100 burpees for time. Tortuga showed us all up finishing around 7:30, and YHC brought in the 6 at 10:30, but everyone was warmed up after that!

Thang 2: Bataan Death March

One PAX would drop and complete 3 burpees and then move to the front of the line, we completed 5 rounds of all PAX as we jogged around the lake.

Thang 3: Lifting Heavy Things

We would complete a circuit of various exercises while the person with the sandbag would complete a set number of reps and then we would rotate.

Round 1:

  • 25x Merkins with Sandbag on your back
  • Bent Over Rows
  • Overhead Press
  • Curls with 1 coupon in each hand
  • Goblet Squats

Round 2:

  • 12x Burpees with the Sandbag (Sandees)
  • Tricep Extensions
  • Derkins
  • Star Jumps
  • Lunges

Round 3:

  • 12x Ground to shoulder with Sandbag
  • Skull Crushers
  • Big Boi Situps
  • Chest Press
  • Hodors

At this point, we took a quick break for some squats to the song “Flower” by Moby.

3 MOM:

  • 20x crunches elbow to knee each side
  • 15x Crunchy Frog IC
  • 4x Delayed Leg lowers

COR/NOR/COT:

Praise for Greta and her new heart, and prayers to take advantage of the time with families this weekend and make the most of it.

MOLESKIN:

I am really thankful for this group of HIM. I never would have been able to complete this workout on my own and they pushed me to go farther than I would on my own.

Are We Done Yet? – 1.4.21

Urkel Guest Q:

THE SCENE: 18 STUPID degrees and with the wind chill, felt like 12! Stupid Winter.
New year, new HIM. What a way to start the week then by Rucking a few miles with a
whole lotta Burpees (Thanks St. Louis!) and other pain mixed in? Great mix of
Naperville and Wheaton PAX. Lots of 2nd F happened as well!


F3 WELCOME AND DISCLAIMER:
-Welcome to F3
-I am not a professional
-You are participating at your own risk
-You are responsible for your own well-being
-You are here voluntarily, and you are not paying to be here
-Know your limits and do the best you can, all exercises can be modified and are
only suggestions.


WARM-O-RAMA: (warm up)

  • -Good Mornings (ICx10)
  • -Deep Lunge stretch both legs (Countdown from 10)
  • -Hammy stretch both legs (Countdown from 10)
  • -SSH (ICx25)
  • THE THANG 1: Indian Ruck with Burpees for the First Mile
    HIM got in a straight line and Indian Ricked the first mile (stole this from @Pi, thanks for
    the idea). During this we stopped twice to get 20 Burpees in (Thanks St. Louis!)

  • THE THANG 2: Man, That’s a Long 100yds!
    PAX lined up and did a series of hard moseys and exercises for the length of about
    100yds.
    -Walking Lunges, Hard mosey back to start
    -Broad Jumps, Hard mosey back to start
    -Traveling Peter Parkers, Hard mosey back to start
  • Squat Lunge Walk, Hard mosey back to start
    PAX finished off with 20 more Burpees. (Thanks St. Louis)
  • (6MoM)
    Weighted BigBoi’s (IC 15x)
    Heel Touches (IC 20x)
    Plank Static Hold until done

COUNT-OFF & NAME-O-RAMA:
25 Rucking Champions! (Setting records for Wheaton)- Pi (RESPECT), Webelos, Flush,
Mayhem, Wine in a Box, Elway (RESPECT), Banks, Shiplap, Beaker, Da Vinci, Jolly, Crack,
Sparrow, Picasso (DR), Cookies, Panhandle, Captain Crunch, Hotbox, Wet Burrito, Big Mac,
TBTF, Archive, Katniss, Noodles, Urkel (QIC)


CIRCLE OF TRUST:
● Today, we prayed for this new strand of Covid to die out, for everyone going back to
work or school, and for everyone fighting the pandemic.


MOLESKIN:
I recently heard a good sermon that made me think. I’m not normally a heavenly man, but I did want to have you ponder on this. Our bodies are vessels, containers, literally of organs and bones, but on a deeper level, we are vessels of hope and light. Times have been dark for too long now and we carry with us, wherever we go, this precious treasure of the good that we have inside of us all. God has chosen us, just earthen vessels of human frailty, to be filled with Himself—the very essence of who He is, so that we are His vessels of light, hope and love to the world around us.

We can take this everywhere into our everyday lives: our workplaces, schools, sporting events, social media. We should bring Hope, love, and light into the places of hurt, anger, bitterness, hate, and selfishness—shining the light into those dark places of depression, fear, torment and anxiety.


We are just ordinary people, just ‘jars of clay’, whom God has deposited a priceless, precious
treasure to take to the world around us.


From (John 15:5). “He has chosen us to be His vessel so that His power and greatness will be
seen through us—clearly revealing that it is from God, not from ourselves. Apart from Christ, we
can do nothing, but united with Him, we can do extraordinary things.”


We are strong, We grow, We build, We succeed! Here’s to the men of F3 Naperville & F3 Wheaton!

Did I do that?!
Yes, yes I did!
-Urkel