8.1 Hoffa Returns!

5 PAX for a misty and cool morning beatdown.

WOR- Capri Lap
In lieu of Motivators, lap around AO near flag. Stop at corners for 50x SSH 20x Ballerina Toe Squats 50x Arm Circles.

Failure to Launch
Hold Al Gore for 10 seconds, Tuck Jump on 1. Back down to Al Gore- Repeato

Mosey to Pull up bars
3 min AMRAP Pull Ups, Merkins, LBCs

Mosey to Hill
7th Heaven
3x to top of Hoffa:
Bear Crawl

At top 30x:
Mountain Climbers

Finished with 5 Burpees OYO and 5 Burpees in cadence.

NOR COT- Prayers for Noodles job and Archive’s application to Itasca. 20190801_053106_HDR20190801_060629_HDR20190801_055505_HDR20190801_054258_HDR

7.27 Dog Days of Summer

11 PAX (Archive QIC, Jazz Hands, Captain Crunch, Too Big To Fail, Noodles, Urkel, Apples, Elway, Ken Doll, FNG (Welcome Diva)) do not like dogs.

WOR- 7x Motivators

21x Ballerina Toe Squats

21x Mountain Climbers

Morning Salute- Moseyed along AO, each time a person crossed our path- 10 burpees, each time a dog crossed our path- 20 burpees. There were several dogs.

Thang 1-

Fire Drill at Wheaton North: On football field, circle up. High knees until pax calls out “fire”. Drop to ground, roll right, merkin, roll left, merkin. Back to high knees. Go until all PAX have called “fire”.

Millennial on Bleachers-

Run up to top of bleachers, run down again. 100 reps of the following: 1. Star Jumps 2. Lunges 3. Hand Release Merkins 4. LBCs 5. Flutters

Mosey back to flag. Ring of Fire.

NOR COT- Prayers for Good Hands’ nephew who was hit by a car, health and healing,  job search for Archive, upcoming 2.0 for Noodles.

7.11.19 Meet my friend Cindy

6 PAX (Archive QIC, Noodles, Tool Box, Too Big to Fail, Gummi Bear, Banks) met Archive’s friend Cindy.

7x Motivators
21x Ballerina Toe Squats

Thang 1
Cindy- 20 minutes AMRAP: 5 pullups, 10 merkins, 15 squats
For the first time- no mumble chatter for the first 30 of a beatdown.

Mile Run

Circle of Pain

COR NOR- Prayers for Noodles M, 2.0 and ongoing nursery project. Thanks for AC from Toolbox.

Short and sweet.

7.8.19 Ruck Club

4 PAX (Archive QIC, Banks, Gummi Bear, Noodles) got some.

Warm up lap of the pond.

3 rounds while circling the pond:
25x : Thrusters, One Arm Squat, Plank, American Hammers

Grab coupons
3 rounds while circling pond:
20 x: Deadlifts, Goblet Squats, Merkins

Prayers for Hoser’s knee, Noodles nursery, and a good start to the workweek.

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.