4.11 Free Solo

1 PAX almost fartsacked this morning- Archive QIC


7x Motivators

20x Tin Soldiers

20x Carolina Dry Docks

20x Squats


The Thang: 7 of Diamonds- Ran around Hoffa with reps at each corner as follows:

7x Burpees

14x Merkins

21x Flutters

28x Squats

21x WWII Situps

14x Shoulder Taps

7x Burpees


COR NOR: Wow- it feels good to be able to force myself to make it through a tough workout knowing my F3 brothers are out there in the gloom elsewhere getting better too. Prayers for Captain Crunch at his conference in Seattle, Banks for his 5K on Saturday, continued recovery for Avon and Jazz Hands.

4.6 Family Affair

4 PAX woke to a very springy (and squishy) morning in the gloom: Archive (QIC), Banks, Captain Crunch, Jazz Hands.

WOR- 8x Motivators

22x Imperial Walkers

20x each- High, Side, Reverse Planks


The Thang- Archive’s Family

Flora 1-2-3: Partner up. Goal- 100 merkins on coupon, 200 LBCs with coupon, 300 coupon goblet squats. Flip-o-rama with partner at 10, 20, 30 reps respectively. Bonus! No running- hold plank during merkins while partner does 10 reps, hold coupon above chest for LBCs, hold at bottom of squat.

Birdie 1-2-3: Partner up. Goal- 100 Rockabye Baby (Coupon Swings), 200 Pick-me-ups (Dead lifts), 300 Low Crawlers (Put coupon on ground, plank position, pull coupon across body with opposite hand.)

Whitty 1-2-3: only time for 10 blockees

NOR COR- A good day out in the gloom. Prayers for healing Jazz Hand’s back and shoulders and for motivation for the rest of the group.

3.28.19 Diamonds are Forever

4 Pax broke through the Gloom for a tough beatdown. Archive (QIC), Captain Crunch, Banks, and Chelms (nice to see him again!)



7x Motivators

15x Tin Soldiers

20x Carolina Dry Docks

20x Flutters


Thang 1: Squat Ladder- Descending reps of squats (20, 19, …) at top and bottom of hill.

Thang 2: 7 of Diamonds- Ran around the outside of the baseball field with reps at each corner as follows:

7x Burpees

14x Merkins

21x Flutters

28x Squats

21x LBCs

14x Shoulder Taps

7x Burpees

COR, NOR, Thanksgiving for the recent F3 trip to Peru- A visit from Chelms- Prayers for motivation, safe travels, and growth.

3.23.19 Not Just Surviving- Thriving

5 High-Impact Males posted at Mastodon this morning. They didn’t come merely to survive, but to thrive!


Side Straddle Hops x 30

Imperial Walkers x 25

Copperhead Merkins x 15

Copperhead Squats x 15

Thang 1: “Playground Doras”

As pairs, completed:

75 Pullups

100 Carolina Dry Docks

125 Merkins

150 Dips

While performing exercises, other PAX in each pair completed loops around dip bars, alternating between:

Lunge Walks

Bear Crawls

Chinooks (overhead arm circles) and LBC’s while waiting for 6

Thang 2: “Pearls on a String: Wheaton Edition”

Mosey around the “short mile” loop, stopping to perform:

Flutterkicks x 30

Diamond Merkins x 20

Leg Lifts x 20

Divebombers x 20

Thang 3: “Coupons ‘Round the Bases”

Rounded the baseball diamond while completing, as pairs:

40 Manmakers (coupon Burpees)

60 Lion Kings at Right Field

80 Coupon Curls at Center Field

100 Coupon Overhead Presses at Left Field


Freddie Mercury’s x 35


Shoulder Taps x 20

Flutterkicks x 50

Circle of Trust

Count-o-rama / Announcements / Name-o-rama

Q’s Word of the Day:

Fitness, Fellowship, and Faith are the elements that keep me going in life.

Faith: We are made for something more, not merely to survive as biological creatures, but to thrive as humans. We have a purpose, to be good stewards of creation, to live with and for our fellow humans, to bring love, mercy and justice to the world. We are part of the Almighty’s work of redeeming and restoring creation to be what it was originally meant to be.

Fellowship: And we do that together. Henry David Thoreau said that “men lead lives of quite desperation.” He hits on a truth—that we tend to live in isolation, even when we are around others. It takes intentional interaction, like we have at F3, to thrive as men, to fulfill our purpose as humans.

Fitness: This is also about thriving, not merely existing. It is not about glorifying our bodies, but about being capable of fulfilling our respective callings. And it serves to break down barriers between men, so that we can engage in Fellowship and Faith!


For healing from illness among PAX and their families. For the growth and encouragement of the men of F3 Wheaton. For prayers unspoken. That we would be agents of grace and truth in our homes and communities this weekend.

Thanks for the opportunity to share the gloom with you!


Wash, Rinse, Repeat

Two PAX busted through the gloom (Archive QIC, Captain Crunch).

Slaughter Starter (SURPRISE!) 10 burpees

WOR- 7x Motivators, Lunges, Backwards Run.

Thang 1- Bataan Death March: Indian run with burpees.

Thang 2- 2x Wilt Chamberlains: 100x LBCs, Flutters, Squats, Lunges

Thang3- Spartan- Run to top of the hill, 10 merkins at top. We did 5.

COR NOR- Prayers for the group, for rest, and giving thanks for a misty morning.

9.6 F3 Wheaton

9.6 F3 Wheaton


3 Pax punched through the gloom.

7 x Motivators
20x Sun Gods

Merkin Mile – 25 Merkins each 1/4 mile 4x

20x Dolly
20x LBCs
20x Flutter Kicks
50x Hundreds

2x Bernie Sanders uphill

Burpee Mile 12 burpees each 1/4 mile 4x

COR NOR Archive, Captain Crunch, Banks. Gave thanks for a good morning to get stronger and more disciplined.

8.25 Clenching it.

2 PAX (Banks, Archive) woke up to sweat it out. 


7x Motivators

15x Windmills



1 Mile Run (8:03 for Archive, ~9 for Banks- really pushing himself #IronSharpensIron)

Thang 1: Under the Pavilion

15x: Side Leg Raises, Front Leg Raises, Side Plank, Merkins, Dips. Fliporama.

10x Derkins.

Burpee Mile- Cut a 1/4 mile short by Archive (QIC) having to poop. Nothing like a sweaty dump.



It was a good morning to be out there, besides having to clench it for the entire Burpee Mile. Captain Crunch was coming back to 100% after a virus. Major respect to Banks for pushin through all the running and taking time from his busy schedule (school, job, family) to wake up to get better. 

8.21 BOMBS over Orlando

3 PAX ( Archive QIC, Captain Crunch, Survivor) arrived at a humid (for Wheaton) AO for a not so gloomy beatdown.


7x Motivators

15x Windmills

15x Imperial Walkers

Thang 1: Welcome Party

15x OHCs

15x Chinook

15x Sealclap

15x Merkins

15x Plank Jack

10x Burpees

15x Flutter Kicks

15x American Hammers

30x LBCs

Mosey to Hill

Thang 2: BOMBS

All PAX finished the squats together.

It was great to see Survivor out at our AO. Really solid guy- I felt so encouraged hearing his story. Gave me the kick in my 32-year-old pants that I need to stop complaining and keep getting stronger. I may feel tired waking up but I’m not going to be more capable for my family if I’m sleeping in every morning.

Nor cor

Prayers for travel mercies for Survivor, Captain Crunch’s kids starting school, and Archive’s daughter going through a clingy phase.

Hope to see more of you F3 Orlando guys- you got a HIM in Survivor.

8.9 When I Was Your Age…

Two local PAX were met by one South Carolina PAX as the sun threatened to rise. The weather was already perfect, so with some brief introductions we got down to business.

The Old Fashioned:

  • Motivators x7
  • Abe Vigoda ICx15

Up Hill Both Ways:

  • 1 mile run around the lake
  • B.O.M.B.S. (x2 Hill Runs) (this is normally a partner exercise, but with our “three-legged partner system we each took turns on the exercises at the base of the hill and ran up the hill twice between rotations at the bottom)

The Slaughter Rule:

  • Boat / Canoe
  • American Hammers ICx15
  • Flutters ICx20


Gratitude for the weather, blessings on Harry Caray’s mom as life and relationships shift a bit, continued prayers for R&R at the Archive house, and for parenting that is full of love, patience, joy, kindess, and peace at the Crunch house.

Closing thoughts: It was fantastic having Harry Caray doing F3 back in his homeland, and completing his circuit to all of the Chicago AOs. We had more exercises planned to complete the theme, but doubling up the hill runs definitely fulfilled the “life was hard” and the “I’m going to complain about this now” aspects for this Q. Archive and Harry made it look easy.