Author: F3 Crack

Partly because he wasn’t feeling very clever, and partly because he enjoyed it so much the first time around, Crash decided that we would revisit a beatdown from last November on this bright morning. As the creator of the workout (and the Q’s father), YHC was excited to see what my 2.0 would do.
8 HIMs showed up, at least one of whom had just come from the “morning” beatdown at AO Tar Pit.

Warm-O-Rama:
Goofballs IC – 10
Tappy Taps IC – 10
Bat Wings IC – forward arm circles, backward arm circles, seal claps, OH claps 10ea.
Michael Phelps OYO while the Q described the “thang”

The ABC’s
1. Alligator Merkins across the base of Hoffa
2. Broad Jump Burpees back to starting position
3. Colt 45 – coupon curls, lower half, upper half, full – 15 reps of each, 45 total
4. Derkins – 25
5. El Capitan – Deep lunges up Hoffa, touching hands to ground
6. Foxholes at top of Hoffa – WWI sit up, roll to plank position, merkin, flapjack, repeato 25x

mosey back down to the base of Hoffa

7. Grave Diggers – coupon between legs, lift up to shoulder (like shoveling dirt), back to btw legs, flapjack, repeato 20x
8. Hand-release merkins – 25
9. Inch-worm bear crawl across the base of Hoffa
10. Jackhammers – jump squats
11. Knerkins – Chuck Norris merkins – 25
12. LBCs – 50

return to coupons at start position

13. Murder Bunnies – 25yds
14. No Surrenders – 25
15. Outlaws – leg circles – 25 each direction
16. Plank Jack’s – 50
17. Quiet – silent low plank 30 sec.
18. Ranger Merkins – 25
19. Star Jumps – 25
20. Thrusters – 25
21. Upright Rows – 25
22. V-Up Roll Ups – 25
23. Windshield Wipers – 25
24. X-Cross Sit Ups – 25
25. Yul Brynners – each rep consists of 1 of each of the following: Carolina Dry Dock, Wide Merkin, Merkin, Ranger Merkin, Diamond Merkin, Crucible Merkin, Knerkins – 5 total reps

Sadly, we ran out of time before reaching Z, so no zombie crawl up Hoffa like the first time.

COT: Crack, Rainbow Bright, Tortuga (respect), Double Beef ‘n’ Cheddar (hate), Cap’n Crunch, Too Big To Fail, Cheese, Crash (hate, Q)

Today’s Q was focused on remembering the man, the myth, the legend that brought us shamrocks, leprechauns, and a green Chicago River. 15 PAX showed up to walk the way of St. Patrick (Tar Pit style).

Warm-o-Rama:
Motivators – IC
Tappy Taps – IC
Bat Wings – IC (forward arm circles, backward arm circles, seal claps, overhead claps)
Abe Vigodas – IC
Michael Phelps – oyo

While the PAX finished loosening up with their Michael Phelps, YHC gave a little history on the real St. Patrick. Born in the late 4th century AD to wealthy British parents, he was kidnapped at the age of 16 by Irish raiders and taken to Ireland (likely County Mayo near Killala). He spent 6 years in captivity there.

Thang 1: Slavery – to remember his time in captivity, the PAX performed the following exercises, then ran to the top of the ramp, performed 20 merkins, and then returned to the base. A total of 6 trips.
10 Blockbees
20 Goblet Squats
20 Thrusters
20 Upright Rows
20 Kettle Bell Swings
20 Grave Diggers (1 rep = both sides)

Thang 2: Escape to Freedom – Patrick was able to escape from his captors and trekked the ~200mi across Ireland and back to Britain. To remember this, the PAX went for a Scout Run around Lake Ellyn.

Thang 3: Study for the Priesthood – Upon return to Britain, Patrick began studying the Christian faith and, after ~15 years became a priest.
25 Coupon Curls
25 Overhead Presses
25 American Hammers (1 rep = both sides)

As time was running out, the PAX were unable to recreate Patrick’s return trip to Ireland to minister to the Christians and witness to the unbelievers.
Instead, we finished with 1 minute of Big Boi Situps AMRAP.

Name-o-Rama: Shiplap, Whittler, Gummi Bear, SAGA, Beaker, Katniss, Hotbox, Panhandle, Big Mac, T-Bone (respect), Da Vinci, Babe, Tortuga (respect), Banks, Crack (Q)

Moleskin: One thing to remember about St. Patrick the man: when he returned to Ireland, his focus was to minister to the small population of Christians who lived there as well as witness to the unbelievers. As we go about our days, we need to remember that our calling is not just to those who don’t know, but to those who do as well. Continue to lift up and support your brothers as you speak into the lives of those you interact with.

10 PAX (plus one four-legged companion) posted on a clear, crisp morning for Run Club.

Warm-o-Rama: Stretch OYO while the last few PAX arrived. Jog south along Carlton towards Childs St.

Thang: Childs St. Hill – PAX separated into several groups running at different paces. We ran west along Childs to Woodlawn, then turned around and went back up the hill to Carlton. While not steep, the hill provided a good workout. YHC took the lead (surprisingly) and the group completed 5 laps.
Total mileage ~ 4.5mi

Name-o-Rama: Jolly, Shiplap, Gummi Bear, Tortuga (respect), Shamu, Katniss, T-Bone (respect), Noodles, Da Vinci, Crack (Q), Dooley Dog.

CoT: Prayers for Bloomer’s son, Jazz Hands’ friend Brian, Gummi Bear’s mom, Noodles mother-in-law, Da Vinci’s church

Yet another Shackleton morning in the gloom at A.O. Mastodon today. The thermometer was hovering around 3^oF at post time, but thankfully there wasn’t much wind. After Tuesday’s discussion about hand and toe warmers, the PAX seemed to be slightly more prepared for the cold, but YHC knew that it was important to get a good warm-up in.

Warm-o-Rama:
Side-Straddle Hops – IC 25
Imperial Walkers – IC 20
Abe Vigodas – IC 10
Tappy Taps – IC 15
Arm Circles – IC 10 forward, 10 reverse
Seal Claps – IC 15
Merkins – IC 10

Thang 1:
Partner up and mosey to the pool parking lot. Get to know your partner a little on the mosey.
DORA 1,2,3: Each team of 2 PAX completed the following reps, alternating between reps and running a lap of the parking lot (around the snow piles).
100 Merkins
200 Little Baby Crunches
300 Air Squats
Groups held plank for the six, and then helped the last group finish their squats

Thang 2:
Find a different partner, mosey the “short mile” back to the base of Hoffa. Again, get to know your partner a little on the mosey.
HEARTBREAK 1,2,3 (modified due to time): Each team of 2 PAX completed the following reps, in similar fashion to Dora, but running up the hill instead of the circle.
50 Derkins
100 Big Boi Sit-ups
150 Standing Lunges
When Q called time, it appeared that most, if not all of the groups had completed the full rep count.

Name-o-Rama: Whittler, Cookies, Rainbow Bright, Banks, Jolly, Panhandle, Tortuga, Archive, Da Vinci, Beaker, Sparrow, SAGA, Big Mac, Crack

COT: A quote was brought to my attention this week on F3Nation’s COT podcast, talking about speaking hard truths. The link to both the newsletter (courtesy of F3 Knoxville) and the COT podcast are below, but YHC used the idea of speaking hard truths to encourage the PAX to be open and honest with each other. The COT is a place of TRUST, and we need our brothers’ support in our daily struggles. How better to receive this support than to share our struggles with each other?
Prayer requests for health and medical issues several of the PAX are facing, for wisdom, strength and patience, and that God would use the PAX to further His kingdom.

COT Podcast: https://soundcloud.com/f3nation/cot-speak-hard-truths-growruck-updates-and-notn-week-of-282021

“Speak Hard Truths” from F3Knox Weekly Download: https://mailchi.mp/671d6c1dc251/f3-knox-weekly-download-2-6-21-hardtruth-6497068?e=0bcdc4f3c5

It was a chilly morning, with the car thermometer reading -1^oF as the PAX gathered. Crash was on Q, so YHC was excited to see what kind of beatdown he had in store for us. After the usual disclaimers, we got started.

Warm-o-Rama:
Side Straddle Hops – IC, 20
Tappy Taps – IC, 15
Bat Wings – IC (forward arm circles (10), backward arm circles (10), seal claps (10), overhead claps (10)
Michael Phelps – OYO

Thang 1: The PAX moseyed around the A.O. in a counter-clockwise direction, stopping at each light pole for 10 merkins. Upon reaching Dan Taylor Alley, the Q announced that we would be performing 10 Dan Taylors (1 squat, 4 lunges, increasing reps each time to a final of 10/40), and then we would turn around and repeat them back to our start point. This meant a total of 110 squats and 440 lunges.

Thang 2: The PAX moseyed back to the base of Hoffa, for a modified Heartbreak 1,2,3.
PAX split into groups of 2 (or 3). Each group was to perform 50 pull-ups, 100 picnic table presses, and 150 air squats. One partner would perform the exercises while the other sprinted (as best they could) up Hoffa and back down. Once the required reps were completed, the teams started to repeat the sequence until time was called.

Name-o-Rama: Sparrow, Double Beef ‘n Cheddar (hate), Cookies, Bloomer, Crack, Jailbreak (FNG, welcome!), Crash (hate) (Q)

COT: Lifted up the PAX, specifically Cookies and his family as they start partnership development with Wycliffe next month.

16 PAX braved the ice this morning for a fun workout. Many of us took advantage of the burpee count in today’s beatdown to catch up or get ahead in our MABA challenge CSAUP.

Warm-O-Rama
Goofballs – IC 20
Don Quixotes – IC 20
Arm Circles – OYO
Michael Phelps – OYO
Burpees – OYO 10

Thang 1:
Elevens: Start at first lightpole – 10 merkins, 1 burpee; each lightpole decrease merkins and increase burpees. Total count: 55 merkins, 55 burpees

Mosey to Dan Taylor Alley

Thang 2:
Burpee Dans: 1 burpee, 4 lunges (each leg counts as 1 rep); 2 burpees, 8 lunges; repeat increasing reps (1 burpee, 4 lunges each time). Total count: 28 burpees, 112 lunges

Mosey to Hoffa, stopping part way for 10 more burpees

Thang 3:
Half-Heartbreak 1,2,3: PAX partnered up. One teammate sprinted up Hoffa while the other worked to complete the reps. When first teammate returned, second ran up Hoffa. Repeated until all reps were complete. Due to time, the reps were reduced to 50 merkins, 100 big boi situps, 150 squats.

Name-O-Rama: Beaker, Banks, T-Bone, Archive, Cookies, Hot Box, SAGA, Shiplap, Tortuga, Sparrow, DaVinci, Jolly, Bloomer, Katniss, Crack (Q)

CoT: Prayers for Crack’s brother-in-law, for Big Mac and family, for Banks’ work situation, and for strength and peace in this time.

15 PAX showed up on a beautiful winter morning to work out.

WARM O RAMA
Goofballs – IC 20
Side-Straddle Hops – OYO 15
Tappy Taps – IC 15
Arm Circles – OYO
Michael Phelps- OYO

THE THANG
Part 1:
Grave Diggers- 30
Blockees- 15
Overhead Press- 30
Run Up Hoffa and do 10 burpees

Part 2:
Goblet Squats – 40
Lunges With Coupon – 40
Flutter kicks – 20 (two legs equal one rep)
Run up Hoffa and do 30 squats

Part 3:
Merkins – 20
Derkins – 15
Yul Brynners – 2
Run up Hoffa and do 10 burpees

Rinse and repeat. PAX got through a second round of parts 1 and 2 before time was up. Hoffa was extra slippery this morning, which meant the PAX were sledding or sliding down rather than moseying.

CIRCLE OF TRUST
Shiplap, Banks, Archive, Tortuga, Jolly, Cap’n Crunch, TBTF, Picasso (DR), Crack, T-Bone, Gummi Bear, Da Vinci, Panhandle, Sparrow, Crash(VQ)
Prayers for: Jolly’s Mother in law (broken wrist that will need surgery), Tortuga’s friend who was in an ATV accident, and for T-Bone’s neighbor who is waiting for a heart transplant.

13 PAX showed up on a brisk, icy morning to commemorate the close of 2020 and look ahead towards the new year.

Warm-O-Rama:
Motivators – IC 7, Tappy Taps – IC 19, Abe Vigodas – IC 20, Arm Circles – IC 21 (10 forward, 11 reverse)

The Thang:
The PAX counted off and formed 3 groups. Each group moved to one of 3 stations.
Station 1: Pull-ups (19 reps)
Station 2: Atomic Merkins (20 reps) – feet on a swing, perform standard merkin. When arms are at full extension, pull knees to chest then extend again.
Station 3: Bonnie Blairs (21 reps, 1 leg = 1 rep)

After all reps were completed, PAX moved to the next station. When all 3 stations were complete, the PAX moseyed (shuffled) up snowy, icy Hoffa and performed 10 burpees before returning to their first station.
As there were remnants of sleds at the base of Hoffa, several of the PAX decided that it would be better (easier? more enjoyable?) to attempt to sled down the hill rather than mosey. Hilarity ensued, but all PAX survived the return trip.

Each group completed 4 rounds, totaling (hopefully) 76 pull-ups, 80 atomic merkins, 84 Bonnie Blairs, and 40 burpees.

Name-O-Rama: Double Beef & Cheddar, Crash, Sparrow, T-Bone, Tortuga, Jolly, Da Vinci, Hot Box, SAGA, Beaker, Cap’n Crunch, Katniss, Crack (Q).

COT: Praise for making it through 2020, prayers for the coming year.

Five PAX posted in the gloom on this mild December morning. I had been mulling around Christmas themed ideas for this workout, but nothing seemed good enough to match the creativity that had been on display over the previous week. Instead of creativity, I went for the old-fashioned beatdown. No notes, no specific plan made for an interesting morning of improvisation.

WoR: Motivators IC (7), Windmills IC (10), Tappy Taps IC (9), Arm Circles OYO

Thang #1: Bataan Death march counterclockwise around Lake Ellyn (last PAX in line does 5 burpees then sprints to front of line). Each PAX got two sets of burpees in by the time we made it back to the field.

Thang #2: Improv Session – Line up along the fence. Complete each exercise then sprint to sidewalk and back.
1. Curls for the Girls – 50
2. Overhead Presses – 50
3. Goblet Squats – 50
4. Alternating Block-over Merkins – 20 (one hand on coupon, other on the ground, perform merkin, then switch hands on coupon and repeat. 2 = 1 rep) Bernie rather than sprint after this set.
– at this point the Q asked each PAX for an exercise and rep count (group improv!)
5. Hodors – 40
6. Skull Crushers – 50
7. Big Boi Sit-ups w/ coupon (25)
8. Bonnie Blairs – 25
9. Blockees – 10
10. Thrusters – 25(?)

We finished things off with a mosey/jog clockwise around Lake Ellyn.
NoR: Katniss, Shiplap, Beaker, Noodles, Crack (Q)
CoT: Prayers for Noodles’ travel, Tortuga’s 2.0 (wisdom teeth pulled yesterday), and Crash’s foot pain.

8 PAX posted on this frosty morning to experience the fun of learning their ABC’s, F3 style. There was a bit of concern from the Q that we wouldn’t be able to get through all 26 “letters” in time, but the PAX managed to complete every one.

Warm-O-Rama:
Goofballs IC – 20
Abe Vigodas IC – 15
Bat Wings IC – forward arm circles, backward arm circles, seal claps, OH claps 10ea.
Michael Phelps OYO while the Q describes the “thang”

PAX mosey to the base of Hoffa with coupons

The Thang:
1. Alligator Merkins across the base of Hoffa
2. Broad Jump Burpees back to coupons
3. Colt 45 – coupon curls 15 reps each: lower half, upper half, full
4. Derkins – 25
5. El Capitán – Deep lunges up Hoffa, touching hands to ground
6. Foxholes at top of Hoffa – 20 – sit up, roll to merkins, flapjack, mosey back down
7. Grave diggers – coupon between legs, lift up to shoulder, back to btw legs, flapjack, repeato 20 reps
8. Hand-release merkins – 20
9. Inch-worm bear crawl across the base of Hoffa
10. Jackhammers – jump squats back to coupons
11. Knerkins – Chuck Norris merkins – 20
12. LBCs – 50
13. Murder Bunnies across the base of Hoffa
14. No Surrenders – 25
15. Outlaws – leg circles – 10 each direction
16. Plank Jacks IC – 20
17. Quiet – child’s pose 30 sec.
18. Ranger Merkins – 20
19. Star Jumps – 20
20. Thrusters – 20
21. Upright Rows – 20
22. V-Up Roll Ups – 20
23. Windshield Wipers – 20
24. X-Cross Sit Ups – 20
25. Yul Brynners – Carolina Dry Dock, Wide Merkin, Merkin, Ranger Merkin, Diamond Merkin, Crucible Merkin, Knerkins – 5 reps
26. Zombie Crawl up Hoffa

NoR: SAGA, Da Vinci, Tortuga (respect), Crash (hate), Archive, TBTF, K-Pop (hate), Crack (Q)

COT: prayers for Crash and K-Pop finishing their semester, Archive going back to work, Hope4theOrphan, and that we would be able to stay focused on the true meaning of the Advent season