7.6.19 Out of the Parking Lot….

7 PAX met for a workout that covered a lot of ground.

7x Motivators
25x Step-Ups on Curb
15x Derkins

Route 66 w/ Burpees
Mosey to Wheaton North

Thang One-
3x Stair Suicides 25x LBCs at bottom
3x Stair Suicides 25x Flutters at bottom

Mercy 1/2 Mile
Jog to Turn One
Bear Crawl to Turn 2
Mosey to Midpoint 25x Merkins
Mosey to Turn 3
Lunges to Turn 4
Mosey to Midpoint 25x Squats

Mosey Back to Flag
COR NOR (Archive QIC, Jazz Hands, Too Big to Fail, Prince Eric, Pele (DR!), Gummi Bear, Chaser)
Prayers for Noodles M and upcoming 2.0 for traveling PAX and job issues for Archive.

6.20.19 No Running

3 pax got wet. Archive (QIC), Noodles, and Captain Crunch were especially peppy despite the drizzle.

7x Motivators
15x Arm Circles
15x Tin Soldiers
25x American Hammers
25x Flutter Kicks
25x Protractor
15x Derkins – Noodles took a big swing at it: his feet were above his head for this set of derkins… LFG!
15x Derkins

Lunges to Bathroom Wall
Ascending Testicles- this got tough quick
Bear Crawl to Hoffa

Thang 1-
2 rounds of Bernie Up, Crawl Bear Down/ Bernie Up, Crab Down

Back to Flag- PAX holds plank while 1 pax jumps over.

Short but sweet. COR NOR

Prayers for Noodles, Noodles’ M and upcoming 2.0.

6.8 Baseball

10 PAX (2 FNGs) gathered for a baseball beatdown.

8x Motivators ( miscounted again by the QIC)
21x Ballerina Toe Squats
Sprints- 3x up the hill, 2x Bernie Sanders up the hill
50x stepups

Thang 1 F3 Baseball
Split into two teams of 5- thanks Banks- not the original 4 teams suggested by the QIC. Race around the bases- 200 team reps of: Merkins, Squats, Bissyous, Burpees. Bear crawl between bases. The beatdown was real- I’d say neither team won…

Plank Scout Run around the Bases.

Ring of Fire

COR, NOR- Two FNGs today. Cats- big singer, work colleague of Captain Crunch. Prince Eric- former swim coach. Prayers- thanks for all the HIMs for being there! Also for Noodles/m/new baby, recovery for Jazz Hands house.

5.30 Building Blocks

4 Pax met in a gentle rain to get better. Welcome Noodles to Thursday’s!

WOR- 10x Motivators
21x Ballerina Toe Squats
21x Sun Gods
21x Reverse Planks
21x Derkins
10 Burpees OYO

Thang 1
Flora 123 W/coupons. Partner up: 100 Merkins, 10x while partner holds plank. 200 LBCs, 20x while partner holds coupon above head. 300 Squats, partner holds people’s chair.

Thang 2
Whitney 123 W/coupons. Partner up: 100 blockees, 200 American Hammers, 300 Thrusters. One partner does exercise while other partner bear crawls dragging coupons 20 yards. Cut short for time.

COR NOR Archive (QIC), Banks, Captain Crunch, Noodles.

Prayers for continued growth and improved counting skills for Archive.

5.4.19 Embrace the Suck

THE SCENE: A beautiful, sunny day. Low 40’s with light breeze. Water on the ground from days of rain, to ensure we don’t stay too clean.


[Truncated] You accept all risks associated with this activity. Modify as necessary.


Side Straddle Hops x 30

Mountain Climbers x 20

Copperhead Squats x 20

Copperhead Merkins x 15

THANG ONE: Doozy of a Dora

Dora’s from base of hill, up and around summit, completing the following as pairs:

100 Burpees

200 Merkins

300 Squats

Complete one Partner Carry lap around base of hill

THANG TWO: Playround Around

Starting at one of three stations, complete the following, running between stations, decreasing reps until finished:

Pullups, starting at 10, decreasing by 1

Suspended Merkin Crunch, starting at 20, decreasing by 2

Dips, starting at 30, decreasing by 3

1 MoM:

Flutterkicks x 50

Side Plank Arm Swings x 10 each


9 strong PAX total, including 4 from Naperville


Q’s Word of the Day

Today you heard me say, “embrace the suck,” during the workout. It’s a way to motivate us to push through the pain and keep going. By fully embracing the difficulty of the task at hand, we’re expressing our determination to not let the situation get the best of us.

On the surface, it sounds like that’s the extent of it. But there’s more.

Because we can all do more than we think we can. When it gets uncomfortable, when it starts to hurt, the physical pain can lead to an emotional crisis. And that’s the crisis we really need to avoid. While our bodies can still go further, we may lose the will to keep going, or we start to question our place in that situation, or we lose confidence in our abilities, and all the demons of our past failures, insecurities and uncertainties creep into our headspace.

That when we need to embrace the suck, in a positive way. To embrace a positive emotional connection to the physical pain, laughing at it, joking about it, not letting it get the best of us. Then, once we’ve put physical suffering back into its place, then that’s all we need to deal with. And when we’re in a positive emotional and mental state, we can go much further.

There’s also a spiritual element to this. For suffering is essential to the formation of character and beyond. As Paul says, “… we also rejoice in sufferings, knowing that suffering produces endurance, and endurance, character, and character, hope. And hope does not disappoint…” (Romans 5:3-5)

So the next time we suffer, let’s remember to embrace the suck!


For the growth of F3 Wheaton, so that it can be a powerful channel for physical, mental, and spiritual growth among the men of Wheaton who join. That they would be inspired for community leadership. That we may all be fortified for the work we are called to do.

For prayers spoken and unspoken. For blessings throughout this weekend.


4.20 Stand Up Guys

4 PAX (Archive QIC, Banks, Captain Crunch, Moonlight) assembled a workout with not much gloom in sight.

WOR- 7x Motivators

21x Imperial Walkers

21x Ballerina Toe Squats – A challenge for strength and balance, looking at you Banks.

AMRAP Pullups



Thang 1- 3x Aiken Legs

21x Dips

14x Derkins

7x Burpos



Thang 2- No Name Yet: Run 5 lampposts, 1 Big Boy Situps and 4 American Hammers, Run another 5 lampposts 2 Big Boy Situps and 8 Hammers… all the way up to 8 and 32.

21x LBFCs

21x No Surrender

7x Burpees

Run Lap of Lake- sprint last bit: Got passed by Moonlight, old guy ran us down.

COR NOR- Prayers for Jazz Hands, Stretch for healing of injuries and for a good Holy Week.

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!