4.18.19 – Hills to Die On

^^ I mean just look at the crazy on that guys face…

Thursday saw a lovely rainy morning greeting AO Mastodon and the 6 PAX that gathered to start the day off right. Shoutouts to Moonlight and Brooks from F3 Naperville who shepherded their local FNG (Stretch) into the enthusiastic arms of F3 Wheaton’s crew. The Q was feeling a bit sporty this morning, I’ll leave it to the mumblechatter to say whether this was a bad case of Qdrenaline or just a good old-fashioned Beatdown. #RainOrShine

Warm-o-Rama / The Old Stand-by:

  • Motivators IC x7
  • Tin Soldiers IC x15

Thang #1: YURPEE Mile (who knew the Burpee Mile could get MORE fun? Yurpee = Burpee, but clap-merkins and two tuck-jumps on the standing part! Fun for the whole PAX) Sets of 6 on the quarter mile (total 24 Yurpees and 1 mi.)

Thang #2: The Nemesis/Partner Flap-Jack: For this exercise, PAX were led to the top of the Hill and told to pair off and share with their partner what was their “nemesis” exercise (that thing they would really rather not do). Then, PAX#1 got to do that exercise for for PAX#2, while PAX#2 bear crawled down the hill and Bernie Sanders’d back up. Flapjack, so that PAX#1 did bear-down/bern-up while PAX#2 did PAX#1’s nemesis exercise. And just to make sure no one felt like they got off too easy, we did another Flapjack, this time, giving each PAX a chance to face their own nemesis exercise for the length of their partner’s turn on the hill.

We did have just enough time to fit in a three rounds of a mini-spartan:

  • sprint up the hill, do merkin x10, regroup at the bottom of the hill (x3)

Some Minutes of Mary:

  • V-Ups x 26
  • Hurricane Hoedown
    • Seated Flutterkick IC x7
    • Reclined Flutterkick IC x7
    • Normal Flutterkick IC x7
    • LBC Flutterkick IC x7
  • Australian Snow Angels IC x21

COR/NOR/COT:

Prayers for the brothers — Lifting up the Naperville convergence on April 27th, prayers for Holy Week, that the Body in our individual places of worship would feel the closeness and connection to the Lord that sustains and strengthens our worship and mission. — Gratitude for bodies that can be worked and the opportunity to use them well. — Thanks for FNG–Stretch being added to the number. Respect Respect!

4.8.19 – Arms and the Man

A glorious red-orange dawn, and a persistent mist around the AO made for an awesome ruck-day full of good sights. Not a soul to be seen or heard except for birds. Glad to be up and after it outside in the early hours. The Gloom really is the best part of the day. Maybe that’s just the ruck talking… After a good arm-beatdown by Archive this Saturday, this Q realized he needed to put his noodle-arms through more than the typical workout. So he went with Archive’s unofficial motto: when in doubt, add weight.

Warm-o-Rama / The Standard:

  • Motivators IC x7
  • Tin Soldiers IC x15

Thang #1: Burpee Mile

Thang #2: Island Hopper Arm Curls

  • Grab a coupon (no, that heavy one over there, and keep your ruck on)
  • Ruck the inside loop
  • Half-way to the first island: 25 overhead presses
  • Island #1 – ruck from bridge to bridge while doing 50 coupon-curls
  • Half-way to the second island: 25 overhead presses
  • Island #2 – ruck from bridge to bridge while doing 50 coupon-curls
  • Drop off your coupon

1MoM

  • Bat Wings:
    • Forward Arm Circles x20
    • Backward Arm Circles x20
    • Seal Claps x20
    • Overhead Claps x20

COR/NOR/COT:

Prayers for the brothers — Prayers for strength, grit, and faith this week. Courage for any solo-Qs and a feeling of community to pervade those moments. Prayers for those traveling that they Post where they are.

4.4.19 – Leg Day++

With an uncomfortably warm (44 degree!) day, three dazed and confused PAX rallied around the shovel-flag at AO Mastodon for another Thursday. None of us know how to dress for 40+ weather, and the threat of showers only made it worse. Banks confused us all by bringing a jacket that altered his usual shape, color and sound! I guess our habits are getting too predictable. The Q was so thrown that he decided to go a little bit “extra” on a number of exercises.

Warm-o-Rama / The Standard:

  • Motivators IC x7
  • Tin Soldiers IC x21
  • Imperial Walkers IC x20

Thang #1: The Runs

  • run the Archive-mile, breaking at various points to do the following exercises:
    • Bolt 60s (like the 45, but more)
    • Dan Taylor (Squats/Lunges – 1:4, 2:8, 3:12, … , 8:32, and then 9:36)
    • Colonel Trautmans x5 (three-legged partner exercise, merkins x5 / pull-ups x3 / people’s chair)
    • Route 66 – Burpees (lightposts 1, 2, … , 11)

Thang #2: Aiken-Bernie Legs

  • Aiken Legs
    • 20 Squats
    • 20 Box Jumps IC (jump in a square)
    • 20 Lunges (just 10 each leg!)
    • 20 Split Jacks
  • Bernie, Burny Legs
    • Bernie Sanders up the hill
    • 20 Monkey Humpers
    • Lunge down the hill (~40)

6MoM:

  • Flutter-kicks IC x50

COR/NOR/COT:

Prayers for the brothers — Motivation. Motivation. Motivation. — Prayers that we would be encouraged and filled up so that we could in turn be a blessing to those around us. — Gratitude for bodies that are made for work.

4.1.19 – The Usual Suspect

After Banks’ helpful surprise at my failing to ruck for the last 10 reps of the Merkin’ Mile last Monday, this week saw a repeat routine but a “no excuses” attitude. After the 5 Alive ruck challenge and the “both-feet in” attitude of Jazz Hands (formerly FNG) on Saturday, this felt like a modest hill to climb on a Monday morning.

Warm-o-Rama / The Standard:

  • Motivators IC x7
  • Tin Soldiers IC x15

The Thang: The Prayer Walk

  • Burpee Mile
  • A Complete Ruck-up (AMRAP, at least 1 for every Rucker posting)
  • Merkin Mile

6MoM

  • LBCs x 50
  • American Hammer IC x30

COR/NOR/COT:

Prayers for the brothers — Prayers for protection and the gentle (but definite) nudge into action for all those brothers past, present, and future who might take the plunge and join our crazy crew. Prayers for myself to hear and answer the call on my own life to step up and stand for the people and things that matter.

3.25.19 – It’s not the years…

Monday morning came faster than desired, and saw our Q rolling out of bed with more grumble than usual. What better to do than #EmbraceTheSuck. With the mini-convergence and a weekend of home-maintenance in the rear-view, it was time for a good double-down.

Warm-o-Rama / The Standard:

  • Motivators IC x7
  • Tin Soldiers IC x15

The Thang: The Mileage

  • Burpee Mile
  • A Complete Ruck-up (AMRAP, at least 1 for every Rucker posting)
  • Merkin Mile

3MoM

  • LBCs x 50
  • American Hammer IC x20

COR/NOR/COT:

Prayers for the brothers — Prayers for the AO, for mankind in general (and men in particular), that we would hear the call to righteousness and respond, that we would heal creation instead of hurt it, lifting up one another into life as it is meant to be. That the men of our group and those we can EH to join us would be strong, courageous, humble and loving in that mission. That our lives and those we touch would be strengthened and equipped to do good works in the world.

Be watchful, stand firm in the faith, act like men, be strong. Let all that you do be done in love. — 1 Corinthians 16:13-14

3.21.19 – When in doubt, Moar Leg Day!

With the comfortably cool weather lingering for another week, two PAX headed over to AO Mastodon to see what Thursday had in store. The Q’s legs were mostly back in working order after Banks’ Ultimate Leg Day on Saturday, so he figured it was better to show them who’s boss than to give them a break. Pleasantly surprised that what followed was not terrible. Burpees were probably the low point.

Warm-o-Rama / The Standard:

  • Motivators IC x7
  • Tin Soldiers IC x15
  • Imperial Walkers IC x20

The Thang: Leg Day

  • The Runs (run the Archive-mile, breaking at various points to do the following exercises)
    • Bolt 45s
    • Dan Taylor (Squats/Lunges – 1:4, 2:8, 3:12, … , 8:32)
    • Route 66 – Burpees
    • Windshield Wipers IC x10
  • Bear-Down / Burn-up Hill runs x 3 (Bernie Sanders up / Bear-crawls down)

C.O.O.T.E.E.s — Circle Of Outside Training / Exercise Equipment

  • Used each of the circle of equipment installed at the park:
    • Dip bars x10
    • decline sit-ups ICx20
    • seated leg-press ICx20
    • seated pull-ups ICx20
    • seated overhand press x20

COR/NOR/COT:

Prayers for the brothers — finish the week strong, be faithful servant leaders at work, at home and in our community.

3.18.19 – Keep on Ruckin’

With Winter still hanging on by it’s fingernails, our PAX suited up and moseyed to the AO for another covert (i.e. – flagless) ruck-day. Enjoying the few days of solid gloom left and saying goodbye to a large red moon in the West. After 3.16.19’s Ultimate Leg Day our Q decided to avoid needing to get up and down from the ground too much (I’m looking at you, Burpee Mile) in favor of some limbering up. Surprisingly stiff still, even just moseying. Got there early enough to do a couple min of stretching, but probably not habit forming…

Warm-o-Rama: The Standard

  • Motivators IC x7
  • Tin Soldiers IC x20
  • Imperial Walkers ICx20

The Thang: The Prayer Walk

  • Merkin Mile — (0.25 mi. + 25 Merkins)x4
  • The Short Mile (bonus points for hitting all legs of the two lake loops!)

6MoM (6 minutes of Mary):

  • Flutters ICx25
  • (ruck)LBCs ICx25
  • American Hammer(ruck) ICx25

COR/NOR/COT:

Prayers for the brothers — growth, focused on the right people for our group — that those who come would find what they are looking for in each F in their lives — encouragement in the walk.

3.16.19 – Seasons of Lunge! (525,600 lunges)

Backblast by Crunch:

It was frosty enough day to keep one’s jacket on through a good workout. As a good PAX, your narrator posted, feeling fit and prepared (he thought) for the beatdown delivered by QIC-Banks. Unbidden, a random cocky thought went through our PAX’s head: I have my watch, that doesn’t mean I need to use it. I’m game for whatever’s coming. Live in the present, man. It’ll be over before you know it…The day began as normal as any other:

Warm-o-Rama / The Standard:

  • Motivators IC x7
  • Tin Soldiers IC x20

Thang #1: Complacency

  • Run a Mile

An opener mile was no surprising play. It was at this point, dear reader, that our self-confident PAX began trying to guess what was next. He was fairly certain more than half of the running was behind him for the day, and we ended by the coupon pile—a typical enough Banks move. Was it Hodor or Colt 45 today? The QIC passed by the coupon pile without a second thought, and that’s when it got interesting:

Thang #2: Aiken-Bernie Legs

  • Aiken Legs
    • 20 Squats
    • 20 Box Jumps IC (jump in a square)
    • 20 Lunges (just 10 each leg!)
    • 20 Split Jacks
  • Bernie, Burny Legs
    • Bernie Sanders up the hill
    • 20 Star Jumps or Monkey Humpers or Oblique Squats
    • Lunge down the hill (about 40 lunges)

Well that was a Thing. It was some Crunch level madness to go from Aiken to Bernie and THEN do lunges down a hill… Our foolhardy PAX thought “how much time is left? Wait… did I say I wouldn’t check?”

  • Repeat Aiken + Bernie, Burny 4 more times…

WHAT IS THIS??? Seriously, it’s got to be close to time now… Banks always ends promptly… live in the present…

Thang #3: The Rest-Stop

  • Partner Exercise: People’s Chair at the Lake Tree / run up the hill and back (x3 each partner)
  • Limp/Run a quarter mile around the Bridges

At this point, I don’t think I could fully feel my legs. This portion was definitely a wind-down by comparison. I think our 1/4 mile time was about half the pace of our original mile. Bumped in to Avon at the end, who posted for coffee despite a back-injury. Mosey to the flag for a wrap-up.

6MoM (6 Minutes of Mary):

  • Flutters (AMRAP 30 sec)
  • LBCs (AMRAP 30 sec)
  • Dolly (AMRAP 30 sec)
  • American Hammer (AMRAP 30 sec)

(okay fine just 2 Min of Mary, Banks ends promptly.)

COR/NOR/COT:

Prayers — prayers for personal discipline and courage for the week ahead, for wisdom in prioritizing and encouragement for PAX and their families to make it through the month.

For those of you keeping track at home, that was:

  • 5 Bernie Hills
  • 20 Oblique Squats / 30 Star Jumps / 30 Monkey Humpers
  • 100 Squats / 100 Box Jumps (IC) / 100 Split Jacks
  • 300 Lunges
  • ~2 min of People’s chair + some other stuff

It’s two days later, and I’m still getting out of my chair like an old man. Good times.

Thought of the Day: Maybe Banks will get the 45min week-day slots from here on out. I’m in danger of getting in shape.

TODO: figure out permissions for f3wheaton; also, stretch more.

3.14.19 – Solo Cindy and C.O.O.T.E.E.s

After being warned in an evening text that he was likely on his own, the Q was not going to let the novelty of a 50 degree morning in March go to waste. Arriving across the soggy trails at the AO, he saved his Leg Day plans for another time. No one wants to belly-ache through Dan Taylors alone when they can be shared. No puddle left behind on the two circuits of the park. Found some new hazard zones.

Warm-o-Rama / The Standard:

  • Motivators IC x7
  • Tin Soldiers IC x15
  • Imperial Walkers ICx20

The Thang: Murph-prep

  • Mile 1
  • Cindy – AMRAP (5 pull-ups + 10 Merkins + 15 Squats) – 10 in 10min
  • Mile 2

C.O.O.T.E.E.s — Circle Of Outside Training / Exercise Equipment

  • Used each of the circle of equipment installed at the park:
    • Dip bars x15
    • decline sit-ups ICx20
    • seated leg-press ICx20
    • seated pull-ups ICx15
    • seated overhand press x15
  • Felt dirty afterwards. Cleaned up with some Ol’Ironsides
    • boat/canoe + American Hammer ICx40

COR/NOR/COT:

Prayers for the brothers — health, stamina and encouragement in the walk. Prayers for those who will consider joining this crazy group this year.

3.11.19 – A Case Of Mondays

After avoiding the winter blast of the previous week, our Q was out of excuses on a balmy 24 degree day. With the time change only a day previous, he greeted the return of the gloom. Not even the birds were stirring yet, and only one other elusive runner was briefly spotted in the AO. To double-down on that Monday feeling, he threw in some of everyone’s favorites for a ruck to remember.

Warm-o-Rama / The Standard:

  • Motivators IC x7
  • Windmills IC x20

The Case:

  • Burpee Mile = (12 Burpees + .25 Miles) x 4
  • Six Pack (Pull-ups + Merkins = 1:5, 2:4, 3:3, 4:2:, 5:1, 4:2, … 1:5)
  • The Long Mile

COR/NOR/COT:

Prayers for the brothers — growth, finding and calling the right men who need to be here and serving them — Helping them to serve others.