Slow Burn: the Eccentric Jane Fonda Workout

On a morning that was slightly warmer (and slightly darker) than most days this week, 6 PAX (Too Big To Fail, Banks, Noodles, Archive, Crunch, and F3-Birmingham’s Sparrow!) posted for an odd workout that aimed to hit them in some strange places. The main drumbeat of Good Form was preached and we settled in for a not-so-sweaty but stealthily difficult exercise.

  • Motivators x5
  • Bat Wings IC
Eccentric Murph Training (Circuit) (15min) — slow-lowering reps done in reverse of the normal exercise to build strength and practice proper form and muscle activation. Done in a circuit for 15 min.
  • Eccentric Pull-ups x3–5
  • Eccentric Merkins x8–10
  • Eccentric Squats x15
Locked and Loaded — an opportunity to put that practiced form into action going the right way through the exercise
  • Dead Hang Shoulder Shrugs x5
  • Full Range of Motion Merkins x10
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The Jane Fonda Circuit — The Gluteus Medius. Look it up. Work it. Get injured less.
  • The Jane Fonda ICx10 (each side)
  • Hip Raises ICx10 (each side)
  • Curb Stomps ICx10 (each side)
  • Plank Fondas ICx8 (each side)
A little more Mary — not letting that rotator cuff off the hook. Not enough time to hit this like I wanted to.
  • Pike push-up 5 OYO
  • American Hammer
  • Pike push-up 5 OYO

COR/NOR/COTprayers for travels — focus and stamina at work — that word would be swift in coming on job interviews — that rest would be abundant for young parents — that Birmingham and Wheaton would be closer for Sparrow’s journey to us.

Moleskin Testimonial – Talking with Sparrow this week, and thinking through the past 2 years and the WAS/NOW of my own journey, I started F3 a listless time waster who couldn’t get up in the morning without his M. Getting my butt off the couch to take care of the house or get down on the floor to play with my kids was a mental wall I often could not push through. I wasted most of those evenings on video-games and YouTube, lonely, underused, and ill-spent. When Archive came calling, I knew I needed discipline, fitness, energy, and guy friends in my life. I said “sure” in as nonchalant a way as possible. I’d post. So I did. And it was fun; silly enough (Side Straddle Hop? Really? It’s a jumping-jack guys…) to not take itself too seriously, but purposeful in the small ways that build up week by week, as long as you show up for it. So brick on brick we made a small community of men leaning into each other’s lives. It was definitely a small community at times, but the need to show up and be there for each other was clear. I would have quit in the first year if I were on my own or if the group didn’t need me. But here I am, still at it, more fit, disciplined, and connected than I’ve been since I was 20. Whatever hits the to-do list at work or at home, I regularly think to myself: “Suck it up, man, you’ve already done harder things than this today. Get after it.” So, thanks, guys. I hope your story is similar. Keep showing up for it.

9.30.19 – EZ Ruck + Surprise Thrusters

After a brief bit of cooler weather, 6 PAX (Banks, Triple XXX, Too Big To Fail, Noodles, Gummi Bear, Capn Crunch) woke to a warm, foggy morning. YHC had Bertha and Jerry out as optional dial-ups for the day, and some PT in store to start off Monday properly. Continuing our “year of good form”, these were completed with full range of motion for maximum benefit and maximum groaning.

The Ease-In:

  • Imperial Walkers ICx20
  • Abe Vigoda ICx10

The Starting Gun:

  • 25 Ruck Thrusters

The Mileage:

  • First Mile (+Bertha, no love for Jerry): 15:20
  • Second Mile (no Bertha, still no love for Jerry): 14:20 / 14:40

The Wind Down:

  • American Hammers (with Ruck) ICx20

COR/NOR/COT: Prayers for work (focus, energy, motivation, endurance) —  for recovery for Triple XXX’s wife’s mom and her bypass surgery — for Baby Noodles’ sleep schedule and rest and respite for Noodles and M — for Gummi Bears’ grandpa as his children make decisions about where to locate him for assisted living care and all the choices surrounding that — for Gummi Bears’ sister who took a fall on the stairs this past week while pregnant, that she and the baby would be healthy and fine and avoid any similar mishaps.

The good form is definitely still a big adjustment, but hoping to see good return as that gets easier (eventually?). Looking forward to a long slew of Qs lined up for October and posting ready to hit whatever crazy thing they have planned.

9.28.19 – Good Form, Low Reps

Being on the cusp of starting Year 3 of F3 Wheaton, and coming off of GrowRuck #16 the week before, we rose this morning with an eye to building a solid foundation to push into even greater improvement this year. Thanks to Cadre Danny, it was hammered home that reps that don’t have good form aren’t worth doing, and might even end up getting you injured. If we’re out here to do a hard thing that’s good for us, then we might as well be doing it with Good Form. 6 PAX (Jazz Hands, CATS (the Musical), Banks, Archive, Too Big To Fail, and Capn Crunch) answered the call on a slightly rainy day with the beginning of post-summer coolness settling in.

Warm-O-Rama:

  • Motivators ICx7
  • Imperial Walkers ICx21
  • Tin Soldiers ICx10

Pearls of Wisdom: (Mosey the islands stopping at the quarters to focus on full-range of motion on one exercise)

  • Form lecture: Squats – 10 Practice full-range of motion squats / Bolt 45s
  • Dan Taylors (lunge practice)
  • Form lecture: Merkins – 10 Copperhead Merkins (complete with form lecture)

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Interlude: Head, Shoulders, Knees, & Toes (10 count coupon exercise) ICx5

Application Section:

  • (demi-)Heartbreak 1,2,3’s (As partners – 50 Merkins / 100 LBCs / 150 Squats, partner runs the hill)
  • Pull-up practice: form lecture and then one (or AMRAP) pull-up with excellent form

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The Ender:

  • Dead-hang practice
  • Doomsday Clock: Plank in circle, take turns doing 1 Merkin until everyone has bowed out

COR/NOR/COT: Prayers for Archive’s job interview this coming week — for Jazz Hands’ Mom’s blood-work to go well enough in prep for surgery — for Tim’s friends heading back to Iraq to find work — gratitude for the group at Wheaton and blessing on it’s ministry and growth this coming year. Excited for the personal and relational growth of the next year and couldn’t be happier about the men I share that road with.

Coffeeteria @ the Park! (not pictured: Gummi Bear, Gummi Worm and the rest of the fam (minus M. Gummi Bear) dropped by to share some donuts and fellowship with us!)

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Thought of the day: it is amazing how hard an exercise can get if you start using good form. It keeps you honest about where your limits are. Full range squats are no joke.

9.16.19 – The Ruck 5k

4 PAX posted in the warm, slightly misty Gloom. (Gummi Bear, Banks, Crunch, Archive) The day held one simple task, 3 miles in 45 min.

The PAX limbered up with 10x IC Imperial Walkers and then headed S out of the park and due West on Oak for Lawson Field. Then back along on Prairie for what ended up being a decent pre-dawn house tour of the gas-lit lamp, faux French Country section of Wheaton. That covered 2 miles in good enough time that we got our final mile in around the lake, complete with some Scout Run shenangians with the flag that mostly averaged out, pace-wise. Sub 15:00 achieved!

A good day, and some good rucking. Someone forgot his phone, so it was a Casio-only workout.

9.7.19 – Surprise! Killer Bs!

With much the Nation registered and hyped up about IronPax 2019, YHC wanted to see what all the fuss was about. So when he got thrown the Q for Saturday this locked and loaded workout seemed too good to pass on. Being a certifiably sick individual, he also felt fine springing it on whoever decided to post that day, sandwiched in between some more extended running than usual.

4 PAX (Banks, Archive, Gummi Bear, Crunch) posted and got Motivated (Pittsburg-style!) and then moseyed over to the track (less than a mile, guys, 1km) to begin the Killer Bs.

5 Rounds (steps 1-5) for time:

  1. 10 yard Broad Jump
  2. 10 Burpees
  3. 10 Bonnie Blairs
  4. 10 Big Boi sit-ups

(repeat steps 1-4 two more times, ending at the 30 yard line)

5. Bear Crawl 30 yards back to the start

We made a good motley crew for it, with Banks posting to his first time back in almost a month and Archive having a bad back from some unknown (most likely parental) cause. But it did mean that he could take some good pictures for us. Two sub-30 finishers, and called for time so we could mosey all the way back to the flag for a prompt coffee and donuts.

Through a series of unfortunate events, we missed dragging Jazz Hands through this experience, but he did make it out and ad hoc’d his own workout (Route 121s) around the park until we found him on our return.

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9.2.19 – Labor Day Bonus Rucking

Full credit to Noodles for asking Saturday “So, it’s a holiday weekend… we’re doing something a little extra, right?” With the general agreement of the group, we pushed it a little bit farther, going for a good 5.25 miles before breakfast.

As we assembled in the deep mist of an early September Gloom, Noodles, Triple XXX, and Crunch were surprised to hear a child cry out from the car as Gummi Bear got his gear ready (ruck, stroller and 1.5 year-old FNG-Gummi Worm). Then we settled in for a good stroll and good conversation as the mist rolled by and the sun slowly started to brighten up the morning. On our way back we even got some pictures to turn out!

Everything went well, but YHC forgot to bring the flag along (left in the car). So no bonus points for the Ruck Your Colors September Challenge. Log them with a more competent Q, gents! (I did rep a Goruck American Flag spearhead for the ruck, if that counts.)

Gummi Worm keeping the boys in line back there…

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… and being the poster child (Gummi Bear also pictured)

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The Sandbag squad passing the foggy moors of AO Mastodon.

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The Victors (and not a ruck in sight!)

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8.26.19 – Do the MACV-SOG!

In the early grey of a gloomier than normal morning, 4 PAX (Triple XXX, Noodles, Archive, Crunch) met to complete the final workout for the month. As the rain made up its mind, they moseyed around in the rain until lightning stationed them under the pavilion for the remainder of the workout.

MACV-SOG Workout: (reps split evenly between 2 PAX)

  • 100 no push-up burpees (ruck on)
    – then 2 rounds –
  • 24 ruck swings
  • 64 push-ups (ruck off)
  • 24 ruck squats
  • 64 sit-ups (ruck off)

After that, a bonus mile to round out the time.

It was nice having a bit of weather impact (but not stop) the workout for the first time in a while. We’ll see what challenges they have cooked up for September!

COR/NOR/COT: Noodles looking forward to the imminent arrival of 2.0 — 2.0s starting school this week and last week — prayers for good community and good learning environments

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8.19.19 – The Mata Mile (ft. Bertha & Jerry)

In the Gloom of another Monday, 4 PAX (Gummi Bear, Noodles, Triple XXX, Capn Crunch) met up for another Goruck Guerrilla themed challenge: The Mata Mile.

Part 1: The Shuttle Run

In pairs of two, the partners circled the west island loop with a station on opposite sides. One partner rucked (AFAP) to the opposite side (400m) while the other performed the exercise, then, upon reaching that side, the second partner set out to catch up, while the first partner performed the exercise. Repeat for four exercises (two loops around the lake)

One partner Rucks 400m while the other does exercise:

  • Ruck Squats
  • Plank Hold
  • Ruck Lunges
  • Flutter Kicks

Part 2: The Sandbag Mile

Using a sandbag or other team weight, ruck one mile, alternating who carries the weight. You must finish as a team.

After that, we loaded up with some team weight a set off for the mile around the park with our good friends Jerry (52lbs of water) and Bertha (85lbs of sand). Gummi Bear and Noodles ran off with Jerry, swapping between them as needed. Triple XXX and Capn Crunch teamed up to carry Bertha between them, alternating hands as their fingers complained.

With time getting away from us, YHC on Team Tortoise was going to direct Team Hare to take the short mile, but they got ahead of things, and were feeling pretty good about themselves, so they ran the full Archive mile, while Bertha persuaded Triple XXX and I to cut it a bit shorter. While taking the shortcut, our fingers had had enough, and in the spirit of teamwork I opted to give my ruck to Triple XXX and just shoulder Bertha for the last 1/3 mile. Team Hare easily caught up to us and we finished as a team.

One more Monday and one more Ruck Challenge workout to go!

8.12.19 – The Hammer and the Red Dawn

5:30 saw 4 PAX (Archive, Noodles, Triple XXX, Cap’n Crunch) assembled at MASTODON with TBTF coming in hot just as we were talking through the plans. The persistent thick fog at the AO meant that the initial plan for a Mata Mile was scrapped because it would have required some visibility across the lake. In it’s place we opted for the Hammer workout with a sandbag swap in place of buddy carrys.

  • 400m Buddy or Sandbag carry
  • Split the Reps on the following:
    • 300 ruck swings
    • 300 sit-ups (no ruck)
    • 200 lunges
    • 200 overhead press
  • 400m Buddy or Sandbag carry

It was an interesting Ruck workout to only cover .5 miles, but it filled the time and brought the sweat. Mission accomplished.

COR/NOR/COT: prayers for all present for the ability to focus and do good work this week, but esp. Noodles who is working through some specific challenges right now

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8.5.19 – Bank & Yarborough

6 Monday Ruckers (Gummi Bear, To Big to Fail, Triple XXX Family Restaurant, Noodles, Archive, Captain Crunch (QIC))

With August upon us and the new Goruck Challenge dropping for the month, it was definitely time for a “Get After It” Monday Ruckday. So why not grab the longest workout and ask the PAX to show up 15min earlier? The Gloom was still thick on arrival but the same squad from last week rolled out of the Fartsack and chose the harder thing.

We decided to sprint first and ruck later, just in case some PAX didn’t get the 5:15 memo. The PAX paired off and ran sprints:

3 Rounds:

  • #1 PAX 50m sprint, #2 PAX Overhand ruck hold
  • #2 PAX 50m sprint, #1 PAX Overhand ruck hold
  • #1 PAX 100m sprint, #2 PAX Overhand ruck hold
  • #2 PAX 100m sprint, #1 PAX Overhand ruck hold

(on the third round, take a sandbag for the sprint part)

After the PAX were thoroughly winded with that as a warm-up, we set off on a 3 mile loop. One 55# Sandbag and one 32# sand-sack were employed as “shareable” weight and passed around to everyone by the time we got back.

After all my solo-rucking, today was a big pleasant surprise of non-stop conversation. Good conversations with folks and a steady 15 min pace on a beautiful morning. Really couldn’t have gotten much more pleasant. Might need to add weight or up the pace next time, but it was a good, solid day with some fine brothers.

COR/NOR/COT: continued prayers for Good Hands’ family and nephew — wisdom as Archive’s work is in hiring process — Triple XXX’s eldest is starting her first job out of college

(Commz note: I think my instagram filter was set to “Monet” on the first half of the workout… got it fixed when the sun rose…)