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

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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.

2.22.20 — Full Metal Coupons

5 PAX got stronger (Noodles, Hot Box, Katniss, Ship Lap, Captain Crunch).

It was a balmy 30 degrees and the sun had just punched over the trees. After a standard warm-up and a random recon mosey to stall for a possible 6th, we grabbed the coupons and headed for the hill. Hoffa was freshly de-iced and open for business.

After prepping the winkie for the day, the Q had scrawled in the empty corner:

This is my coupon. There are many like it, but this one is mine. My coupon is my best friend. It is my life. I must master it as I must master my life.

The theme of the day was partner work, coupons, and some good ol’ favorites to cover the bases and point out what we’d been lacking this whole week: leg work.

The Thang: FLORA 1, 2, 3s

Partner work with coupons:

  • 100 Merkins – both PAX keep their feet on the coupons. Do 10 merkins while your partner planks and swap until you’ve completed 100 total reps.
  • 200 LBCs – hold the coupon overhead while doing crunches, partner holds feed 6″ off ground with coupon overhead. Swap every 20.
  • 300 Goblet Squats – hold the coupon. Do 30 squats while your partner holds the bottom squat position. Flapjack.

The Other Thang: Sparta 1, 2, 3s

Another Dora (or in this case Flora) but the partner runs the hill with a coupon, does 10 Merkins on the block at the top and runs back (like the Spartan). Blocks were technically optional on the reps on this one, but no one woke up for easy today. (Katniss did break a block on the frozen ground half-way through, but he immediately went and got another)

The “Extra”: Burny Bernie Legs

The boys got done with plenty of time on the clock, so we rolled in the extra fun that had been planned.

  • (Bernie Sanders hill run + 20 Star Jumps + Lunging down the hill) x 3 = FUN. TIMES.

4MOM: Ol’ Ironsides

Since our pain was mainly located in only one major muscle group, we dusted this one off again for great effect. Ended with 15 seconds left on the clock.

  • ( Boat/Canoe + American Hammer ICx20 ) x 2

COR/NOR/COT: Prayers for those unable to post from injuries and illness —  for Noodles’ 2.0 and his dedication tomorrow — for Mrs. Crunch and her new writing opportunity that the momentum of it would snowball into even more in the future

Moleskin: Really impressed at the determination and joyful good cheer of this group of crazy guys (YHC included) who would think a breezy February dawn working out in the park was the kind of thing to wake up early for, the kind of thing to go to bed early for! In big and small ways it has transformed my life, and it’s fun to watch others discover it and enjoy it with the same strange, sore enthusiasm.

That’s not to say you old regular dudes weren’t missed! Just 5 on a Saturday already feels weak! It’s warm! The sun has returned! The hill is clear! See you next time!

2.6.20 – Slowest Bank Heist Ever

As the new snow coated AO-Mastodon, 7 PAX (Archive, Gummi Bear, Hot Box, Noodles, Katniss, Banks, Crunch) arrived to enjoy a tour of the AO. It had been far too long under the grip of slippery ice and hard snow. They got warmed up, paired off, and they set out to check out the trails.

Warm-O-Rama:

  • Motivators IC x7
  • ATMs (Shoulder Touch ICx15, Tempo Merkins ICx10, Fast Merkins x10)

The Thang:

  • Tortoise and Hare B.O.M.B.S. (sandbag / ruck / teams) Pairs had one sandbag or two rucksacks. Partner #1 carries the bag/rucks and starts walking. Partner #2 does first exercise on the list and then chases down Partner #1. When he catches his partner, they swap: Partner #2 takes the rucksack while Partner #1 does the same exercise. Repeat until all exercises have been done 5 times BY EACH partner.
    • 5 Burpees (50 per pair)
    • 10 Outlaws (100 per pair)
    • 15 Merkins (150 per pair)
    • 20 Big Boy Sit-ups (200 per pair)
    • 25 Squats (250 per pair)

One pair completed the whole set (Go, Archive and Banks!). The rest of us wrapped up with them on their last set of 25 at the flag. Gummi Bear successfully scouted a few places where the ice was still present and slick.

COR/NOR/COT: Prayers for focus and energy for the rest of the week — thanks for health and prayers for it’s continuance. Protection, health, and encouragement for the brothers who were out this week.

With the brightness of the snow, I was kind of expecting the camera work to go better.

And a quick EC sled session afterwards!

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2.3.19 – There and Back Again

Three PAX (Banks, Hot Box, Crunch) posted in the frosty Gloom to see what had become of their beloved AO. The recent thaw had only partially done it’s work, and despite the clear spots, the trails remained lumpy and slick. Instead of a full inventory of the park trails, they reconnoitered what they could on route to the Northern AO.

Warm-O-Rama:

  • Ruck-Motivators – IC 4
  • Ruck Merkins – 10
  • Abe Vigodas – IC 11

.66 Miles to the WNHS track

The WOD:

Repeat circuit for time (20 min):

  • 10 Ruck-Derkins, run the stairs, 10 Ruck Incline Diamond Merkins, run down the stairs
  • 15 Bent Rows w/ Ruck, carry the ruck up the stairs, 15 Ruck High-Pulls

.66 Miles back to the Flag

COR/NOR/COT: Prayers for a good week, motivation and energy — prayers for rest and encouragement for those who did not post — health for all the PAX and their families

 

1.28.19 – The Death Sled is Dead. Long Live the Death Sled!

The final EC Tuesday saw 3 PAX (Dovetail, Gummi Bear, Captain Crunch) brave the frozen icy wastes of AO-Mastodon for some random tests of strength, agility, will-power and structural integrity. Not everyone or everything passed the test.

  • Motivators IC x7
  • Abe Vigodas ICx10
  • Pavement Jog
  • Build the Wall, Move the Wall
    • (move the 5 new coupons from Crunch’s car to the coupon wall in three legs of wind-sprints, stacking all 5 at each relay point.)
  • Death Sledding / Coupon Dan Taylor / Man-Makers
    • The PAX found a small patch of traction near the ice-plain of the Hill. One PAX did Man-Makers, another did Dan Taylor’s with a coupon until the third PAX had dragged or pushed the sandbag up the hill and ridden in down in this. On the first “sled” one wall broke loose, on the second, another side gave way and a large crack developed on the floor. On the third and final sled, the short-lived, make-shift death-sled succumbed and splintered into small pieces on the hard, lumpy ice. Luckily each PAX enjoyed one ride, but only the briefest taste of glory was had.
  • Stress Positions (Pull-up hang vs. Wall-push-up hold vs. Plank) After obliterating the “sled”, the three PAX moseyed to the C.o.O.T.E.E. circle for 6 cycles of pain-holds for 1:30 each. Plank and Wall-Push-ups made a good showing, but the dead-hang from the pull-up bar saw plenty of breaks (at least from YHC).

COR/NOR/COT: Prayers for health for those PAX unable to attend (esp. Ship Lap), prayers for peace at home (esp. Hot Box and the plumbing clean-up), prayers for a good week of getting after it, and a blessing on the group and its members new and old.

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!

12.19.19 – The Darkest Q

MOLESKIN: As Your Humble Correspondent prepared his first Q in a while, he reflected on the past month and got all sentimental thinking about last winter. He was filled with appreciation for all the guys who have stepped up and taken on the mantle to Q a workout, to lead our social media pushes, or come up with great EC ideas and be good brothers to one another. That appreciation inspired the Circuit below, an exercise in gratitude for all the combined hours spent agonizing over weinkes and backblasts. Many hands makes the work light.

I spent the better part of the past month on the back foot and really couldn’t have pulled my weight with F3 if it were required of me. You (dear PAX) may have noticed a lack of “filler noise” on Slack as I needed to prioritize work and push into other fronts in my life at the expense of my F3 presence. In a different year, that month-long downturn from one person may have spelled the death of F3 Wheaton. I am filled with hope and confidence having “returned” and seen that things have continued on just fine without me. As I immediately head into another two-week (three weekends!?) absence from workouts, I am comforted by the faithful regularity of the men of F3 Wheaton. This week marks the darkest Gloom that we will post in (though it might get colder). Hold the line, brothers. Let’s kick this winter in the teeth and come out on the other side ready to share the joy of our regular weekday/weekend shieldlock with a fresh batch of FNGs. Set those alarms. See you in January. SYITG.

4 PAX (Archive, Noodles, Gummi Bear, Crunch (QIC))

Warm-o-Rama / The Standard:

  • Motivators IC x7
  • Windmills IC x15

Bring coupons to the Hill

The New-Q Appreciation Circuit

  • Noodles = Merkin x20 + Derkin x20 + Bear Crawl up the Hill
  • Gummi Bear = HODOR! x25 + 5 Pull-ups
  • Jazz Hands = Death Die SSH (1d6x10) + Welsh Dragons (2D6+3)/2
  • TBTF = Paired Sprints Around the Hill + Modified Bruce Lee core exercises (crunchy frog x20 / Hammer x20 / Heel Touches x20 / 100s)
  • HotBox = 20 Derps (Decline Dips) + 20 Flutters + All Out Sprint Up the Hill (10 points at the end) (x2, but don’t tell the PAX until you’re done with the first)
  • Banks = 5+5+5 Burpees (boil the frog – just break the news one set at a time)

Mini-Leg Day:

  • Dan Taylor (Squat:Lunge4) the coupons back to the wall
  • Bolt 45s

COR/NOR/COT: PAX prayed for good end to the week, boxes checked, and a restful, joyful holidays for everyone

12.7.19 – #RememberTheBackblast

(11 days ago) A 6-PAX gathered (Jazz Hands, Banks, Gummi Bear, HotBox, Noodles(SubZero), Capn Crunch) with the beginnings of winter chill and a mission to try something new and different. Knowing very little about what was coming except that it was totally easy, the Q settled in with some old stand-bys to put them at their ease:

Warm-o-rama:

  • Motivators ICx7
  • Windmills ICx20
  • Scapular Push-Ups (Low range of motion (1-2”) focusing on the serratus anterior; All fours or push-up position; lock elbows, press fingers out and up, tight core, straight back (no arching)

YTWLs – 8-10 reps (1-2min rest between each) focusing on spine muscles and scapular-thoracic movement; Not shoulder joint, keep shoulders down, scapula set before movement begins. Bellybutton OFF the ground.

The “rest” exercises:

  • J-Lo #1 for one minute (knee to chest, straight, side, straight, chest)
  • J-Lo #2 for one minute (low-plank hip dips)
  • Jane Fondas
  • Hollow Body (Shoulder blades off the ground, lower back pressed into the ground, deep breathing(shaking), toes pressed together, pointed, bring as low as possible with form. Everything clinched and straight.)

After completing the restful / yoga portion of the set, it was time for the surprise attack Pearl Harbor themed WOD, with the goal of completing over 2,335 reps, one for each U.S. serviceman killed.

The “USS Arizona” WOD (39 sets as a group)

  • 12 Bent Rows
  • 7 Dive Bombers
  • 41 American Hammers

The wrap-up:

  • Coupon Presses (8 min AMRAP)

Due to a Reindeer Run 5k that day, we avoided our usual Coffeeteria spot and went to Starbucks for a change of pace:

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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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