America’s Best Aerobic Athletes 1.9.20 AO Mastodon

11 PAX for an Aerobics warmup and some time under weight with Archive (QIC). 

WOR- “Champions” Circle up and do 3 different movements during the National Aerobic Championship theme song (link here). Movements: Lemur Dance, kick leg as high as possible clap hands below raised leg. Aerobic Athletes, high knees with OH hand clap. In Thrust We Trust, hands on hips thrust to the right and left. Q starts movement next PAX counts to three and starts, goes around the circle until Q is reached. Change movement at that point.

One twist: each time “Champions” is said in the song, drop and do a burpee. 12 burpees in this exercise, and an elevated heart rate.

The Thang: Archive had collected a variety of “gifts” (2 logs, 3 sandbags, “Jerry”, and assorted coupons). The gifts and PAX had to get the gifts and themselves to various objectives under a time limit. Penalty reps (per weight) would be added for every 10 seconds elapsed above the time limit. Objectives:

Top of Hoffa- 5 rows per weight. 3 minutes to the top over the 2 fences. Made it with time to spare. 10 rows with each weight. 

Scouts Cabin- 6 minutes. Did not make it, 50 penalty reps. 50 OH presses with each weight. 

Pool House- 5 minutes. Made it. 20 squats. 

Parking Lot- 10 minutes. Made it but coupons were not in line. 50 penalty reps. 50 curls.

Bucket brigade of coupons back to cars.

1 more: Boat/Canoe

COR NOR- Archive (QIC), Captain Crunch, Jolly, FNG (welcome Selena!), Jazz Hands, Crash, Cookies, Smokey, TBTF, Da Vinci, DBnC

Moleskine- Prayers for Crash’s travels, Jazz Hands’ new nanny and job search for his M, thanks for Greta’s new heart, and many many prayers for the country.

12.26.20 AO Tarpit- Presents from Archive

5 PAX for a Boxing Day Beatdown w/ presents from Archive (QIC).

WOR- 7x Motivators, Lap around Glenbard hitting every set of stairs. Gummi Bear rolled up mid lap…

The Thang: Archive had collected a variety of “gifts” (2 logs, 2 sandbags, and 5 coupons). The gifts and PAX had to get the gifts and themselves to various objectives under a time limit. Penalty reps (per weight) would be added for every 10 seconds elapsed above the time limit. Objectives:

Top of the Wheel- 2 minutes. Made it with time to spare. 10 Squats with each weight.

Center of the drop of circle- 3 minutes. Did not make it, added 50 penalty reps. 60 OH presses with each weight.

Down the stairs/10 curls per weight/back to the top- 5 minutes. Made it. 20 rows.

10 curls/ From the circle all the way bottom of the Wheel- 8 minutes. Made it with 10 seconds to spare. 10 squats/ 10 rows/ 10 squats.

COR NOR- Archive (QIC), Captain Crunch, Gummi Bear, Tortuga, Shiplap.

Moleskine- Giving thanks for F3, the community and the accountability to keep pushing myself. Love you gents! COT- Gave thanks for Tortuga’s daughter’s wisdom teeth healing up.

9.28 Favorite Characters

7 PAX (Archive QIC, Banks, Big Mac, Captain Crunch, Da Vinci, Sparrow, TBTF) enjoyed a nice moist morning with some of their favorite pals.

WOR: 2 Minute Plank. Banks was not pleased.

Thangs: Ruck between each spot.

Route 66- Shoulder to Shoulder Thrusters

Dan Taylor

Welsh Dragons at the Lair

Finished up with a 2 Minute Plank and 3 Burpees


COT- Prayers for a good start to the week, for Archive’s review (belated), and thanks for F3.

Moleskine- It was so good to get back to work with the PAX. The mumblechatter was really good and Da Vinci/Sparrow/Big Mac in particular raising the IQ of the group. Banks and I not so much.

9.8 Big Bang Y2K

15 PAX for a IPC warmup.

WOR- Motivators x7, Super Slow Windmills, Super Slow Tappy Taps, Balancing Stick.

Karaoke, Carioca, Bernie, Mosey a 1/4 mile. HIIT (Mosey 4 Lampposts, Sprint 2) Rest of the way back to the playground.

Thang 1: Big Bang (Theory)- PAX circles up and runs/does an increasing number of yards straight backwards/ reps of an exercise. 10 yards/ 10 Kickthroughs, 20 boat/canoe, 30 flutters, 40 oblique crunches, 50 oblique crunches. Q ended up jumping the ball field fence for last three exercises.

Thang 2: Mosey to tennis court.

Y2K- Split into two teams and race to finish a Millennial each. 100 reps of: American Hammers, Imperial Walkers, SSHs, Bernie Shuttle Run 10x, Flutters, Shuttle Run, Crunchy Frogs, 100 count Boat Canoe. More were planned but Q ran out of time.

Great way to prep for IPC!

Moleskine- It’s so much better to be doing the Millennial together rather than doing reps alone in the dark.

COR NOR: Archive (Q), Captain Crunch, Hotbox, Shiplap, Gummi Bear, Shamu, Da Vinci, SAGA, Panhandle, Tortuga, Bloomer, Big Mac, Yoyo Rabbit, DBC, Crack

BOM- Prayers for health and safety especially as kids return to school.

8.29 “For the Invigoration of Male Leadership”

18 PAX on a great breezy morning for an workout that tested PAX’s counting and leadership skills.

WOR- 15x in Cadence SSH, OHPs, Calf Raises, and an absolutely terrible in-cadence call of Kickaroos (aka Kick Throughs). Yours truly had practiced Kickaroos in cadence but IT DID NOT SHOW. The pregnant pause between “2” and “3” was painful.

“Pick Up the Six” – Split into two teams and head opposite directions around the AO. Front PAX peels off and does Manmakers until the 6 passes him. Repeato until both teams return to startex. Winning teams does reps of exercise of choice until losing team arrives. Losing team does same reps while winning teams mumble chatters annoyingly. Team One won and did 20x In Cadence American Hammers.

“Archive’s Bad Idea”- Same deal but Bear Crawls for movement and Kickaroos for exercise. We went until teams met in the middle. PAX was good and tired after that.

Moleskine in the Middle: Q’s favorite John Wooden quote “Make each day a masterpiece”.

AYG to the Baseball Diamond

“For the Invigoration of Male Leadership”- PAX in a semicircle in outfield, Q on pitchers mound. Each PAX was called to the mound to lead the collected PAX in a in cadence exercise. We did the following: 10x Burpees, Kickaroos, Crunchy Frogs 20x Merkins x2, Flutters, BBSitups, Planks 30x Squats, Mountain Climbers, Calf Raises 40x SSH, OHCs.

AYG to the flag.

COR NOR: Archive (QIC), Banks, Captain Crunch, Hotbox, Shiplap, Katness, Crack, Crash, Kpop, SAGA, Da Vinci, Noodles, Sparrow, Wet Burrito, Big Mac, Bloomer, Smokey, Jazz Hands.

BOM: Prayers for safety from COVID, for Crack/Crash/Kpop/C3POs outdoor church service, and thanks for the FNGs who have started in the last 2 months.

Moleskine- “Make each day a masterpiece” we have a good start on making today a masterpiece. Shoutout to Smokey, Crash, Kpop, Bloomer, Wet Burrito for jumping into leading the PAX for the first time. They crushed it, yours truly is so proud to be a part this group.


8.8.20 Pushing Cars with Urkel

THE SCENE: A cloudy 65 Degrees with 5 mph winds. Wind didn’t help though because it was a burner today!

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: -Good Mornings (ICx10)
-SSH (ICx15)
-Air Squats to the song Flower by Moby

THANG 1: 2 Ton Gauntlet
PAX broke off into 6 teams with 4 PAX members per team on different sides of the AO where we used SUV/ Trucks to push during the workout. 
-PAX performed sets of exercises while they pushed a car/ SUV around the parking lot.  First team to have the most exercises completed before time was up won. (We were all winners and losers today. Winners because we all finished just about the same amount. Losers because we all finished and it hurt like hell!)-

Deep Goblet Squats x30
-Cross Beam Lunges x30
-Blockees x25
-Calf Raises on Coupon x50
-Sand Bag Over Head Power Clean x10
-Conduit Curls w/Coupon x30
-Spider-man Urkins x30
-Over Head Press x30
-Straight Arm Lateral Raises x30THANG 1: 2 Ton Coupon Sprint Race
Six 2 ton vehicles and a whole lotta road for a solid sprint race. There and for the winner, back.  By the end, everybody hated it, but in a really good way. It was a good day!

6 MoM:-American Hammers (All we had time for)

COUNT-OFF & NAME-O-RAMA:24 Really Strong HIMs-  Archive, Jazz Hands, Da Vinci, Bloomer, Katniss, Big Mac, TBTF, Noodles, Wine in a Box, House Arrest, Mayhem, Flush, Bongo, Webelos, Saga, Taco Bell (FNG), Wet Burrito (FNG), Bobby Fischer, Pi (RESPECT), Ant Hill, Captian Crunch, Moonlight, Sweet Treat, Urkel (QIC)CIRCLE OF TRUST:Today, we prayed for Mr. Myiagi, Randy Liveni, and Jeremy Backer. We also prayed for a friend who is going through a divorce.

MOLESKIN: It was an outstanding day for a solid beat down and it was an even better day because the men of F3 Wheaton, Naperville, and Crossroads decided to work through the pain together. It is an honor to know and meet all of you fine gentlemen and it would not have happened if it wasn’t for this little thing we call F3. Continue to push, continue to have grit, and above all continue to thrive! EH Every man, because man needs this! SYITG. We are strong, We grow, We build, We succeed! Here’s to the men of F3 Wheaton!

Did I do that?!

Yes, yes I did!

8.3.20 Titan Pull Ruck Day

PAX rolled up with sandbags (@SAGA@Captain Crunch (AJ)@Gummi Bear@Sparrow@Shiplap@Crack@Banks@Noodles@Da Vinci and @Archive QIC) for a no miles Ruck Day. Inspired by some sweet sandbag drags on YouTube the Q set out to work heavy.WOR

  • SSH
  • Merkins
  • Squats
  • Hammers
  • Getups

Split into groups of 3-4 (depending on if you count 9 like the Q or 10 like everyone else)
DRAG RACE- 1 PAX does sandbag drag to tree and back while rest of Pax does AMRAP of:

  • 1 arm rows
  • Hammers
  • Clean and Press
  • OH Squats

Titan Pull
All three sandbags (~180 pounds) attached to a tow rope. 1 Pax pulls load around shrubs while other Pax AMRAPs the following:

  • OH Flutters
  • Merkins
  • Ruck Swings
  • OH Dolly
  • Shoulder to Shoulder Thrusters
  • HODORs
  • Plank
  • Getups
  • Curls
  • Burpees

10 exercises for 10 HIMs. Almost like I planned it that way.COR/NOR/COT — Prayers for @Crack s daughter settling into college, @Noodles finishing strong at work, and sleep/rest for all Pax (looking at you @Jäzz Händz)

Lucky Number 13- F3 Wheaton 7.21.20

13 (!) PAX hit it hard this morning with a big sandbag workout.

WOR- 7x Motivators, 15x Merkin IC

Thang 1- Sandbag Time: Groups of 3-4.

1 PAX does the following set: 5x Burpee Power Clean, 10x Clean and Press, 15x Shoulder to Shoulder Thruster. While PAX completes the set, 1 PAX AMRAP BBSitups, other PAX lunges. PAX run to other partner at completion of the set and switch roles. Rinse, repeat until all PAX in group have done sandbag set.

Same groups, same setup this time sub Bear Crawls for lunges and these for the sandbag reps: 10x Merkins w/ Sandbag on back, 20x Front Squats, 30x Bent Over Row.

Mosey to bottom of the hill. Groups must toss the sandbag up the hill alternating throws.

Ring of Fire- PAX calls exercise than Bear Crawls around the outside of the circle while other PAX do the called exercise. Repeato until all PAX have gone around.

COR NOR- Archive, Banks, Big Mac, JLiz, Saga, Gummi Bear, Hotbox, Katniss, Shiplap, TBTF, Sparrow, Da Vinci, FNG (Welcome Tulip!)

BOM- Thanks to Gummi Bear for the exhortation yesterday to Kill Hitler if you get a chance and to be patient with our families. Prayers for Keith’s broken arm.

7/13/20 Dirty Man Makers? Mercy!

4 PAX (Archive QIC, Banks, Gummi Bear and Hotbox) for not yo’ momma’s Ruck Monday.

WOR- 2 minute plank. Surprisingly easy, don’t think I was fully awake yet. Made lap of the AO with 4 stops for:

3×3 Dirty Man Makers- Manmaker with 3 hand release merkins at the bottom and 3 squat thrusters at the top.

Fully warmed up PAX moved onto Thang 1:

M.E.R.C.Y. High Fives
Done with FIVE stations at the bottom of a hill. The hill climb and distance is your challenge. PAX must complete each station’s circuit at the top of the hill before moving to the next. All stations (except the C-Crawl Station have a WO at the top of the hill which start with 1 Rep and ascend up to 5 Reps before that station’s circuit is complete.
Station 1 – M – Manmakers w/ ruck –
Station 2 – E – Squat w/ Extension- Squat with overhead lift of Ruck
Station 3 – R – Rock-a-Bye Babies w/Ruck
Station 4 – C – Crawl (aka Bear Crawl) w/Ruck
Station 5 – Y – Yoke Walk w/ Sandbag At the top of the hill, complete the required number of ascending Squats
Lord Have MERCY on your muscles after you climb HIGH up the hill FIVE times for FIVE sets.

PAX made it through at least one round of each station.

Prayers for Archive’s car shopping and a good start to the work week!

6.27.20 The Floor is LAVA!

6 PAX for a hot hot hot beatdown.

WOR- 7x Motivators, Static Stretches. Pick up Coupons

Thangs- Split into 2 teams: Team TBTKatbox (Too Big to Fail, Katness, Hotbox), Sharnks (Shiplap, Archive, Banks)

Round 1- 1 point each for winning a round.

First to 150 total reps as a team and run to next lamppost (winner): Curls (Sharnks), Clean and Press (Sharnks), Squats (Sharnks), Blockees (Sharnks)

Round 2- 4 points for winning the round. THE FLOOR IS LAVA: work as a team to traverse from one lamppost to the next without touching feet to the ground. Hands and coupons can touch. Winner of round was Sharnks with a last minute push.

Round 3- Blue Falcon: Team TBTKatbox picks reps and exercise. First team to complete and make it to next lamppost gets 2 points: Merkins (TBTKatbox), OH Press? (TBTKatbox), BBSitups? (Sharnks), Run w/ Coupon to top of Hoffa (Sharnks)

Race to the top of Hoffa was a definite highlight: TBTF took off like a rocket but slowed when he hit the hill. Banks’ slow but steady closed it out.

Mary- 8 points for team for holding boat/canoe the longest. Won by yours truly QIC. Hotbox said it looked like I could have held boat all day, it didn’t feel that way to me. I’ll take the compliment.

TBTKatbox: 4 points Sharnks: 18 points.

Gotta say the points don’t look close but TClaps out to everybody for pushing each other. It did not feel like there were any rounds off for either team.

COR NOR- Blessing for travels and for Sparrow’s trip to Wisconsin.